Eating healthy
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Eating healthy means eating a variety of foods from the basic food groups in reasonable amounts. All foods can be part of a healthy eating plan when eaten in sensible amounts. Eating Healthy. Eat more fruits and vegetables Learn which fats are good for you and which ones to avoid

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Eating Healthy

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Eating healthy

Eating healthy means eating a variety of foods from the basic food groups in reasonable amounts. All foods can be part of a healthy eating plan when eaten in sensible amounts.

Eating Healthy


There are lots of ways to eat healthier start with a few of the basics

Eat more fruits and vegetables

Learn which fats are good for you and which ones to avoid

Add whole grains and fiber to your diet

Choose lean sources of protein

Be careful about how much sugar you eat

There are lots of ways to eat healthier. Start with a few of the basics.


Eat more fruits and vegetables

A healthy diet includes plenty of fruits and vegetables. Nearly everyone could benefit from eating more of them. They’re full of vitamins, minerals, and fiber, and most are very low in fat and calories. They also have substances that may help prevent heart disease, high blood pressure, and some types of cancer.

Eat more fruits and vegetables


Easy ways to add fruits and vegetables to you diet

Add fresh or frozen berries or a sliced banana to breakfast cereal or yogurt. Put apple slices in oatmeal.

Have a glass of juice with breakfast.

Add lettuce, tomato, cucumber, and bell peppers to sandwiches.

Get pizza with veggies

Add vegetables to soups, stews, and stir fries

Keep carrots, celery, and other veggies handy for snacks

Have fruit for dessert (baked apples/pears with cinnamon or fresh berries/melon with yogurt.)

Make fruit smoothies

Easy Ways to add fruits and vegetables to you diet


Understanding fats

Except for some fruits and vegetables, almost every you eat has some kind of fat. You body needs some fat to work properly. But there are healthy “good” fats and unhealthy “bad” ones.

A healthy eating plan can and should include good fats in reasonable amounts. They are high in calories, but they can help lower your cholesterol and may reduce your risk of some disease.

Understanding fats


Types of fats

Healthy fats-monounsaturated, polyunsaturated

Fish(salmon, mackerel), most nuts and seeds, soybeans, vegetable oils, avocados, olives

Unhealthy fats- saturated fats, trans fats, cholesterol

Whole milk, whole-milk cheese, whole milk yogurt, butter, margarine, shortening, lard, red meat, chicken skin

Types of fats


Get more whole grains

Whole grains like whole wheat, oats, and brown rice are full of B vitamins, minerals, and fiber and are a great source of energy. They’re also very filling

Refined grains, which include white flour, white rice, and pasta, have fewer vitamins and minerals. They’re not as filling because they don’t have much fiber

Get more whole grains


Choosing good grains

Read the food label. The first ingredient should be whole wheat, whole grain, or whole oats. If it says “Enriched wheat flour” it is a refined grain.

Add whole grains to your diet by eating whole wheat bread, whole-grain crackers and cereals, oatmeal, brown-rice, whole wheat pasta.

Choosing good grains


Choose lean protein

Protein is vital to your health. It helps keep your muscle, bones, skin, hair, blood, and internal organs healthy. Some forms of protein have too much cholesterol.

Choose lean proteins like fish, skinless chicken, and only the leanest cuts of beef (round or sirloin)

Beans, peas, or lentils

Tofu and soy, fat-free or low fat dairy

Eggs (in moderation)

Choose lean protein


Don t eat too much sugar

Sweets have a lot of “empty” calories-that means they’re high in calories but do not fill you up or have much nutritional value. If too many of your calories come from sugar, you may not be getting enough of the healthy foods you need. (you may also gain weight)

Don’t eat too much sugar


How to cut down on sugar

Drink fewer pops, lemonade, and fruit juice

Eat fruit instead of sugary desserts and snacks

Check labels before you buy. Cereals should have 6 grams or less of sugar each serving.

How to cut down on sugar


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