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HEALTHY EATING. Kristen Estima - Sodexo Dietetic Intern July 2013 . General Healthy Eating . Make half your grains, whole . Eat 5 servings of vegetables daily. Eat 5 servings of different fruits daily Dairy is great source of calcium and protein.

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Healthy eating

HEALTHY EATING

Kristen Estima- Sodexo Dietetic Intern

July 2013


General healthy eating
General Healthy Eating

  • Make half your grains, whole.

  • Eat 5 servings of vegetables daily.

  • Eat 5 servings of different fruits daily

  • Dairy is great source of calcium and protein.

  • Meats provide us with Protein, B12 and Iron but can be very high in fat. Chose leaner meats, grill and bake instead of frying. Soy, tofu, eggs, unsalted nuts and dried beans are excellent replacements for meat products.

  • Choosing the unsaturated fats is the best options. Unsaturated fats are the ones who remain liquid at room temperature. Example: Olive oil


Fast metabolism
Fast Metabolism

  • Eat 6-8 small meals

  • Snack on healthy foods between meals such as fruit, yogurt, cheese.

  • Stay hydrated!! Drink at least 8 glasses of water per day.

  • Combine your carbs with a protein. Examples: apple and peanut butter, whole grain crackers and cheese, greek yogurt and fruit.

  • Keep processed foods to a minimum. These tend to be high in fat, sugars and sodium.


Gluten free
Gluten- Free

  • Gluten are proteins found in wheat, barley and rye.

  • For people who have Celiac Disease or Gluten Sensitivity, whenever they ingest gluten, their immune system attacks the body (such as the intestines) and causes inflammation.

  • Food not allowed on a gluten-free diet:

    -Wheat

    -Barley

    -Rye

    -Oats (unless gluten-free)

    These ingredients are found in flour, breads, pasta, cereals, cakes, pastries and cookies.


Nut allergies
Nut allergies

  • Foods Not Recommended

  • Artificial nutsBeer nutsGoobersGround nutsMandelonasMixed-nutsMonkey nutsNut butter that has been processed in a plant or on equipment with peanut butter

  • NutmeatNut piecesPeanutPeanut butterPeanut flourPeanut oil that is cold pressed, expelled, or extruded


Avoid cross contamination
Avoid cross-contamination

  • Use hot soapy water to clean kitchen surfaces, cutting boards and utensils.

  • Prepare allergen-free foods first, cover and label them, and remove it from the cooking area before preparing other foods.

  • Do not re-use frying oil if a food containing an allergen was fried in that oil.

  • Store allergen-free food in separate shelves in the refrigerator and pantry.


Avoid cross contamination1
Avoid cross-contamination

  • Using separate utensils for each food is recommended

  • Gloves should be changed before preparing allergen-free meal.

  • New knives, clean cutting boards should be used.

  • If a customer comes to you with the request for an allergen-free meal and you’re not sure what foods are allowed. Make sure to ask for your manager, supervisor or dietitian on staff. Do not chance it!

  • If a person eats a contaminated meal, the consequences are very serious. They become ill and will need medical attention.



Drinking your calories1
Drinking your calories?

  • You can easily add on pounds by drinking sugary drinks.

  • Drinks don’t fill you up but can have as many calories as a piece of apple pie.

  • Stay hydrated by drinking at least 8 glasses of water.

  • Water is calorie free!


Be mindful
Be mindful!

  • Be mindful of what you put into your body!

  • Make smart meal choices

  • Plan your meals

  • Eat every 2-3 hours

  • Keep a grocery store list

  • Write a food journal

  • Enjoy your food


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