Fruit • Use fruits as snacks, in salads, desserts • At breakfast top your bowl of cereal with fruit such as bananas/strawberries/blueberries to pancakes • You can buy fruit frozen or fresh. • When you choose fruit juice get the ones that says 100% fruit juice, not concentrate.
Vegetables • Eat more red, orange, and dark-green veggies like tomatoes, sweet potatoes, and broccoli in main dishes. • Add beans/peas to salads (kidney/chickpeas) for soups you can add (split peas/lentils) for sides you can add (pinto or baked beans) or serve it as a main dish. • Fresh, Frozen, and canned all count—choose “low sodium” or “no-salt-added” canned veggies
Grains • choose whole grain breads, bagels, cereals, crackers, pasta • check ingredient labels that says “whole” or “whole grain.”
Dairy • Choose skim over 1% or 2% milk. They all have the same amount of calcium and essential nutrients, but less calories • top fruit salads with low-fat yogurt. • for lactose-intolerant choose lactose free milk, soy milk, rice milk
Protein • eat a variety of proteins: seafood, beans and peas, nuts, lean meat, poultry and eggs • twice a week eat seafood on your plate • choose lean meats and ground beef that are at least 90% lean • trim or drain fat from meat and remove skin from poultry to cut fat and calories
What do Vegetarians eat? • lacto-ovoVegetarians: consumes milk, butter, cheese and eggs • lacto vegetarians: do not eat eggs, but consumes milk, butter and cheese • Ovo-vegetarians: do not drink or consume milk, butter, cheese but eats eggs
How about a Pesca-tariandiet? Someone who eats a vegetarian diet (either lacto-ovo), but eats fish.
What do Vegans eat? Does not eat ANY animal product. This includes: honey, butter, eggs, milk, cheese
Health Benefits of not eating meat • Lower risk for developing cancers such as heart disease • Lower body weight • Better weight management / weight loss • Better bones • Phosphorus, magnesium, vitamin D to absorb Ca2+ • Become more “regular”
Types of Vegetarian Protein Sources • Seitanor wheat gluten • Tempeh • Tofu • Pulses, legumes or beans
Seitan • aka wheat gluten or mock meat • Derived from wheat flour. • You can purchase Vital Wheat gluten from the store to make your own “mock” meats and add your own flavorings.
Hot Italian Seitan Sausages Tamarind SeitanKabobs BBQ SeitanRibz
Tempeh • Fermented soybeans that have been soaked, hulled and partially cooked. An acid agent is added to the mixture to alter the pH. It is allowed to ferment for 24-36 hours. • Also can be purchased from the store
Tofu • Made from ground up soybeans. • Not fermented. • Very plain, but you can add flavorings to custom to your own taste buds.
Pulses • Beans and lentils. • Rich in fiber and minerals. • You can buy them raw and soak them overnight in the refrigerator • you can buy them in a can to speed up the cooking process. • Rinse with water before cooking.
Sample Pescatarian Meal
What is the recommended daily amount? 25 grams/6 tsp Per day
Average sugar consumed in a day Adults 22 tsp& Teens 34 tsp(14-18 years old) 65 g 108 g 39 g results based on data from 2009!
Common foods that have sugar • Soda • Candy • Processed foods • Beverages • Coffee • tea
Better options • Water • Flavored water • Eat the fruit instead • Limiting sugary drinks to only only once/twice a week. • Herbal tea with lemon
Why we get sugar cravings • Stressed • Exams • Personal issues • Lack of sleep
How to avoid/manage sugar cravings • Get enough sleep • Don’t stress! • Eat small meals throughout the day (complex carbohydrates)Exercise! • Drink water
“Sugar Free” is it better? • Aspartame (equal, NutraSweet) • Acesulfame potassium (Sunett, Sweet One) • Saccharin (SugarTwin,, Sweet ‘N Low) • Sucralose (Splenda)
Sugar Substitutes • Possible benefits: • Weight Control • Diabetes management • Possible Health Risks: • Cancer • Headaches • Digestions issues
Take Away • Eat balanced meals • Portion control • Don’t be afraid to try new foods • Limit sugary snacks and drinks • Find ways to manage sugar cravings