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Fruit

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.

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Fruit

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  1. 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.

  2. 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

  3. Grains • choose whole grain breads, bagels, cereals, crackers, pasta • check ingredient labels that says “whole” or “whole grain.”

  4. 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

  5. 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

  6. Vegetarian DietsDoes not include any meat, poultry, or fish products

  7. 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

  8. How about a Pesca-tariandiet? Someone who eats a vegetarian diet (either lacto-ovo), but eats fish.

  9. What do Vegans eat? Does not eat ANY animal product. This includes: honey, butter, eggs, milk, cheese

  10. 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”

  11. Types of Vegetarian Protein Sources • Seitanor wheat gluten • Tempeh • Tofu • Pulses, legumes or beans

  12. 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.

  13. Hot Italian Seitan Sausages Tamarind SeitanKabobs BBQ SeitanRibz

  14. 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

  15. Tofu • Made from ground up soybeans. • Not fermented. • Very plain, but you can add flavorings to custom to your own taste buds.

  16. 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.

  17. Sample Vegetarian Meal

  18. Sample Pescatarian Meal

  19. Sugar

  20. What is the recommended daily amount? 25 grams/6 tsp Per day

  21. 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!

  22. Common foods that have sugar • Soda • Candy • Processed foods • Beverages • Coffee • tea

  23. Better options • Water • Flavored water • Eat the fruit instead • Limiting sugary drinks to only only once/twice a week. • Herbal tea with lemon

  24. Why we get sugar cravings • Stressed • Exams • Personal issues • Lack of sleep

  25. How to avoid/manage sugar cravings • Get enough sleep • Don’t stress! • Eat small meals throughout the day (complex carbohydrates)Exercise! • Drink water

  26. “Sugar Free” is it better? • Aspartame (equal, NutraSweet) • Acesulfame potassium (Sunett, Sweet One) • Saccharin (SugarTwin,, Sweet ‘N Low) • Sucralose (Splenda)

  27. Sugar Substitutes • Possible benefits: • Weight Control • Diabetes management • Possible Health Risks: • Cancer • Headaches • Digestions issues

  28. Sugar and link to Diabetes?

  29. 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

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