10 foods you should be eating

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10 Foods You 10 Foods You Should Should be Eating be Eating Sarah Lynch, CDM Sarah Lynch, CDM

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10 Foods You 10 Foods You ShouldShould be Eating be Eating

Sarah Lynch, CDMSarah Lynch, CDM

Whole grainsWhole grains

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FiberFiber Protein Protein VitaminsVitamins

Whole GrainsWhole Grains

Don’t be fooled, look for:Don’t be fooled, look for: Whole wheatWhole wheat 100% whole wheat100% whole wheat 100% whole grain 100% whole grain

BerriesBerries

Full of nutrition: Full of nutrition: Vitamin C, Fiber, Folate, Potassium, Vitamin C, Fiber, Folate, Potassium,

AntioxidantsAntioxidants

Go Organic?Go Organic? Frozen berries are an Frozen berries are an

inexpensive optioninexpensive option Seasonal berries save Seasonal berries save

money & taste bettermoney & taste better

Leafy GreensLeafy Greens

Calorie for calorie one of the most Calorie for calorie one of the most nutrient dense foodsnutrient dense foods

Iron, calcium, potassium , Iron, calcium, potassium , magnesium, Vitamin C, K, E, Bmagnesium, Vitamin C, K, E, B

Antioxidant richAntioxidant rich

NutsNuts

Great source of monounsaturated Great source of monounsaturated fatty acidsfatty acids

Get your omega-3-fatty acidsGet your omega-3-fatty acids

What’s an omega-3 What’s an omega-3 anyway?anyway?

Essential fatty acidsEssential fatty acids Reduce inflammation in the bodyReduce inflammation in the body Heart health, brain function, immune Heart health, brain function, immune

function, skin health, cancer function, skin health, cancer preventionprevention

Important for cognitive developmentImportant for cognitive development

Plant ProteinPlant Protein

Protein keeps you full & satisfiedProtein keeps you full & satisfied Low in calories, fat, saturated fatLow in calories, fat, saturated fat

SpicesSpices Great source of antioxidantsGreat source of antioxidants

½ tsp turmeric = 1 cup broccoli½ tsp turmeric = 1 cup broccoli ½ tsp oregano = 3 cups spinach ½ tsp oregano = 3 cups spinach ½ tsp cinnamon = ¼ cup blueberries½ tsp cinnamon = ¼ cup blueberries

Great way to add flavor to your food Great way to add flavor to your food without adding extra salt or fatwithout adding extra salt or fat

Low fat dairyLow fat dairy

High in proteinHigh in protein High in calcium High in calcium Low in calories & fatLow in calories & fat Choose 1% or skimChoose 1% or skim Low in added sugarsLow in added sugars 3 servings a day3 servings a day

Dark Colored VegetablesDark Colored Vegetables

Pigments are a good source of Pigments are a good source of antioxidants antioxidants

Red & Blue: AnthocyaninsRed & Blue: Anthocyanins Yellow & Orange: Carotenoids Yellow & Orange: Carotenoids

Buy in seasonBuy in season Fresh vs Fresh vs

Frozen/CannedFrozen/Canned

OilsOils

For stir-frying and salad dressing: canola oil, corn oil, or flax seed oil, olive oil, peanut oil,

safflower oil, sunflower oil and walnut oil. For deep frying or high temperature

cooking: canola oil, corn oil, safflower oil, sunflower oil.

Sustainable SeafoodSustainable Seafood

High in omega-3 fatty acidsHigh in omega-3 fatty acids Low in saturated fatLow in saturated fat Good source of proteinGood source of protein

What is sustainable?What is sustainable? Arctic Char (farmed)Arctic Char (farmed) Barramundi (US farmed)Barramundi (US farmed) Catfish (US farmed)Catfish (US farmed) Clams, Mussels, Oysters (farmed)Clams, Mussels, Oysters (farmed) Clams: Softshell/Steamers (wild)Clams: Softshell/Steamers (wild) Cobia (US farmed)Cobia (US farmed) Crab: Dungeness, StoneCrab: Dungeness, Stone Croaker: AtlanticCroaker: Atlantic** Haddock (US hook & line)Haddock (US hook & line) Halibut: Pacific (US)Halibut: Pacific (US) Lobster: Spiny (US)Lobster: Spiny (US) Salmon (Alaska wild)Salmon (Alaska wild) Scallops (farmed off-bottom)Scallops (farmed off-bottom) Squid: Longfin (US)Squid: Longfin (US) Striped Bass (farmed or wildStriped Bass (farmed or wild**)) Swordfish (Canada and US,Swordfish (Canada and US, harpoon and handline)harpoon and handline)** Tilapia (US farmed)Tilapia (US farmed) Trout: Rainbow (US farmed)Trout: Rainbow (US farmed) Tuna: Albacore including cannedTuna: Albacore including canned white tuna (troll/pole, US and BC)white tuna (troll/pole, US and BC) Tuna: Skipjack including cannedTuna: Skipjack including canned light tuna (troll/pole)light tuna (troll/pole)

On the go?On the go?

Plan the week of meals ahead of time-Plan the week of meals ahead of time- shop for everything at one timeshop for everything at one time

1 new recipe per week rule1 new recipe per week rule Prep items ahead of time Prep items ahead of time

(wash/cut vegetables, pound/marinate protein)(wash/cut vegetables, pound/marinate protein)

Buy seasonallyBuy seasonally Costs less, tastes better!Costs less, tastes better!

Purchase low-fat snack items Purchase low-fat snack items Rather than none at allRather than none at all