A Guide to Healthy Eating

1. A Guide to Healthy Eating By. Melanie Wittenberger Audience: anyone trying to improve their Diet and overall health.

2. Say goodbye to the Food Pyramid! • After 20 years the USDA has decided to change the pyramid to a plate • Pyramid was very confusing- obesity epidemic. • Emphasizes portion size and the fact that most of your plate should be fruits and vegetables. • Simple and easy to follow. For more information, read on or visit! http://www.choosemyplate.gov/foodgroups/index.html

3. Grains • Any food made from wheat oats, barley, cornmeal, rice or other cereal grain. • 2 subgroups- refined and whole • Provide many nutrients that are vital for health. • Whole grains help with weight loss. • Important in keeping a healthy digestive system. Make sure to make at least half of your grains whole!!

4. Howmuch do we need daily? Adults- 6-8 oz. a day Children- 3 to 5 oz. a day Most Americans don’t consume enough whole grains.

5. Tips to eating more whole grains Substitute whole wheat bread for white bread Brown rice for white rice Use whole wheat flour or oat flour in recipes such as pancakes Consider oats or a whole grain breading for chicken, fish and other dishes. Try popcorn with little to no butter as a healthy whole grain snack!

6. Vegetables • May be raw, cooked, fresh, frozen, canned or dried and dehydrated. • Organized into 5 subgroups. • Starchy – corn, potatoes • Dark Green- romaine, spinach • Red and Yellow- carrots, tomatoes • Beans and Peas- black beans, snap peas • Other Vegetables- cauliflower, onions

7. How much do we need daily? 3 to 5 servings a day! Make half your plate fruits and vegetables! Vary veggies to keep meals interesting!

8. Tips to help you eat more vegetables! Buy fresh veggies in season- peak flavor, cost less Stock up on frozen vegetables- for easy prep for any meal Include chopped veggies into pasta sauces and dishes. Try a main dish salad for lunch- easy on the dressing. Keep a bowl cut up veggies around at all time to snack on. Order a veggie pizza!

9. Fruit • Any fruit or 100 percent fruit juice counts as part of the fruit group • Reduces risks of chronic diseases • Protect against certain cancers • Can help aid in weight loss Remember! Make half your plates fruits and veggies!

10. How much should we eat? Children- 1 to 2 cups Adults- 1 and a half to 2 cups

11. Tips to eat more fruits Keep a bowl of fruit out in the open Buy fruits that are dried, frozen or canned so you always have them on hand. Cut up fruit into your yogurt or cereal Try mandarin apples, strawberries or mandarin oranges in salads! As a snack, spread peanut butter on apple slices

12. Dairy • Most Dairy choices should be fat free or low fat (1%) • Linked to improved bone health • Reduced risk of type 2 diabetes, cardiovascular disease and high blood pressure

13. How much should we eat? • Children- 2 to 3 cups • Adults- 3 cups • Nutrients include- Vitamin D, Calcium, Potassium and protein.

14. Tips for making smart choices! Include milk or soymilk at meals Ask for fat free skim milk in your coffee or latte Have fat free or low- fat yogurt as a snack Make vegetable dip with yogurt!

15. Protein Food Group • Meat, Poultry, Seafood, Beans and Peas, processed soy products, nuts, seeds. • Proteins function as building blocks for bones, muscles, cartilage, skin and blood • Include B vitamins, such as iron which helps carry O2 to blood • Nuts and seeds lower heart disease. Choose lean or low-fat meat and poultry!

16. How much is needed? Children- 5 to 61/2 ounces Adults- 5 to 6 ounces It is important to eat 8 ounces of seafood a week! We are rich in Omega 3 fatty acids that lower the risk of heart disease!

17. Wise Choices for Protein Keep it lean! Trim off fat and skin before cooking. Vary your protein choices Choose beans and peas as a main entrée- Black bean enchiladas or chili! Choose unsalted nuts as a snack Vegetarians can get enough protein as long as the variety and amounts of food are adequate. Beans, peas, nuts and soy products are all great options.

18. Limiting Oils Oils are not a food group, but they do provide essential nutrients. * Only a small amount of oils are recommended. Oils from plant and nut sources are the best for you! Try to pick oil products, such as salad dressing, butter and mayo with no Trans fat. Contain essential fatty acids!

19. Water! Water makes up about 60 percent of your weight! You lose water constantly, even through breathing! That is why its important to replenish. Flushes toxins out of vital organs, can help control weight, carries nutrients to cells, keeps ears, nose and throat tissues moist. The 8x8 rule! Drink up! Drink a glass of water before a meal to feel fuller faster!

20. Physical Activity! • Benefits! • Control your weight • Reduce risk of cardiovascular disease, type 2 diabetes and some cancers. • Strengthen muscles and bones • Help mental strength and mood • Increase length of life • Adults- 2 ½ hours a week (moderate exercise) • Kids (age 6-17)- 60 mins or more a day. Get Moving!

21. References http://www.choosemyplate.gov/foodgroups/index.html http://www.cdc.gov/physicalactivity/everyone/health/index.html http://www.doctortipster.com/4811-benefits-of-a-adequate-daily-water-consumption.html