Choosing a Healthy MealChoosing a Healthy Meal

Eat Good-Feel GoodEat Good-Feel GoodEat Good-Feel GoodEat Good-Feel Good

By: Sarah Taylor

Guidelines to follow when choosing your food….Guidelines to follow when choosing your food….

Build a Healthy PlateBuild a Healthy Plate

Cut back on foods high in Cut back on foods high in Solid FatsSolid Fats, , Added Sugars Added Sugars && Salt Salt

Eat the Right Amount of Eat the Right Amount of CaloriesCalories for you for you

Be ActiveBe Active

Use Use food labels food labels to help make better choicesto help make better choices

Build a Healthy PlateBuild a Healthy Plate

Cut back on foods high in Cut back on foods high in Solid FatsSolid Fats, , Added Sugars Added Sugars && Salt Salt

Eat the Right Amount of Eat the Right Amount of CaloriesCalories for you for you

Be ActiveBe Active

Use Use food labels food labels to help make better choicesto help make better choices

How to Build a Healthy PlateHow to Build a Healthy PlateMake half your plate fruits & veggiesMake half your plate fruits & veggies

-Eat red, orange & dark green veggies-Eat red, orange & dark green veggies

Switch to Skim or 1% milkSwitch to Skim or 1% milk-Same amount of calcium & nutrients-Same amount of calcium & nutrients

Make at least half your grains wholeMake at least half your grains whole-Choose 100% whole grain breads, cereals, rice & pasta-Choose 100% whole grain breads, cereals, rice & pasta

Vary your proteinVary your protein-Keep meat & poultry portions small and lean-Keep meat & poultry portions small and lean

Make half your plate fruits & veggiesMake half your plate fruits & veggies-Eat red, orange & dark green veggies-Eat red, orange & dark green veggies

Switch to Skim or 1% milkSwitch to Skim or 1% milk-Same amount of calcium & nutrients-Same amount of calcium & nutrients

Make at least half your grains wholeMake at least half your grains whole-Choose 100% whole grain breads, cereals, rice & pasta-Choose 100% whole grain breads, cereals, rice & pasta

Vary your proteinVary your protein-Keep meat & poultry portions small and lean-Keep meat & poultry portions small and lean

Many foods have to much added _____?Many foods have to much added _____?Sugar- Sugar- According to the Dietary Guidelines for Americans, According to the Dietary Guidelines for Americans, added sugar provides 16 percent of the calories in the standard added sugar provides 16 percent of the calories in the standard American diet mainly being consumed from soft drinks, fast foods American diet mainly being consumed from soft drinks, fast foods and desserts. and desserts.

On average Americans consume about 22 teaspoons of sugar a On average Americans consume about 22 teaspoons of sugar a day. day.

Women are recommended to consume no more than 6 teaspoons Women are recommended to consume no more than 6 teaspoons of sugar a day while men should consume no more than 9 of sugar a day while men should consume no more than 9 teaspoons. teaspoons.

Too much added sugar in your diet can contribute to tooth decay, Too much added sugar in your diet can contribute to tooth decay, obesity, difficulty controlling type 2 diabetes, higher triglyceride obesity, difficulty controlling type 2 diabetes, higher triglyceride levels, lower high-density lipoprotein (HDL, also called “good”) levels, lower high-density lipoprotein (HDL, also called “good”) cholesterol levels, and heart disease.cholesterol levels, and heart disease.

Sugar- Sugar- According to the Dietary Guidelines for Americans, According to the Dietary Guidelines for Americans, added sugar provides 16 percent of the calories in the standard added sugar provides 16 percent of the calories in the standard American diet mainly being consumed from soft drinks, fast foods American diet mainly being consumed from soft drinks, fast foods and desserts. and desserts.

On average Americans consume about 22 teaspoons of sugar a On average Americans consume about 22 teaspoons of sugar a day. day.

Women are recommended to consume no more than 6 teaspoons Women are recommended to consume no more than 6 teaspoons of sugar a day while men should consume no more than 9 of sugar a day while men should consume no more than 9 teaspoons. teaspoons.

Too much added sugar in your diet can contribute to tooth decay, Too much added sugar in your diet can contribute to tooth decay, obesity, difficulty controlling type 2 diabetes, higher triglyceride obesity, difficulty controlling type 2 diabetes, higher triglyceride levels, lower high-density lipoprotein (HDL, also called “good”) levels, lower high-density lipoprotein (HDL, also called “good”) cholesterol levels, and heart disease.cholesterol levels, and heart disease.

Health Benefits of Eating RightHealth Benefits of Eating Right

Weight ControlWeight ControlHeart HealthHeart HealthEnergyEnergyBrain HealthBrain HealthBone & Teeth StrengthBone & Teeth StrengthLooking & Feeling betterLooking & Feeling better

Weight ControlWeight ControlHeart HealthHeart HealthEnergyEnergyBrain HealthBrain HealthBone & Teeth StrengthBone & Teeth StrengthLooking & Feeling betterLooking & Feeling better

Grains- Try this….. not thatGrains- Try this….. not that

Instead of This.. Try this..Croissants, biscuits, white breads and rolls

Doughnuts, pastries and scones

Fried tortillas

Sugar cereals and regular granola

Potato or corn chips and buttered popcorn

White pasta

White rice

All-purpose white flour

Low-fat whole grain breads and rolls (wheat, rye and pumpernickel)

English muffins and small whole grain bagelsSoft tortillas (corn or whole wheat)

Oatmeal, low-fat granola and whole-grain cereal

Pretzels (unsalted) and popcorn (unbuttered)

Whole-wheat pasta

Brown rice

100% whole-wheat flour

Veggies- Try this….not thatVeggies- Try this….not that

Instead of this: Try this:

Fried vegetables or vegetables served with cream, cheese or butter sauces

Coconut

French fries, hash browns and potato chips

All vegetables raw, steamed, broiled, baked or tossed with a very small amount of olive oil and salt and pepper

Fruit (fresh)

Baked white or sweet potatoes

ReferencesReferences

(2010, January). In (2010, January). In Family DoctorFamily Doctor. Retrieved October 2, 2014, from . Retrieved October 2, 2014, from http://familydoctor.org/familydoctor/en/prevention-wellness/food-nutrition/sugar-and-substitutes/added-sugar-what-you-need-to-know.html

The U.S. Departments of Agriculture and Health and Human Services. (2011, June). Let's eat The U.S. Departments of Agriculture and Health and Human Services. (2011, June). Let's eat for the health of it. In for the health of it. In Choose My PlateChoose My Plate. Retrieved October 2, 2014, from . Retrieved October 2, 2014, from http://www.choosemyplate.gov/food-groups/downloads/MyPlate/DG2010Brochure.pdfhttp://www.choosemyplate.gov/food-groups/downloads/MyPlate/DG2010Brochure.pdf

Jacob, A. (n.d.). Damaging Effects of Too Much Sugar in the Diet. In Jacob, A. (n.d.). Damaging Effects of Too Much Sugar in the Diet. In Healthy EatingHealthy Eating. Retrieved . Retrieved October 2, 2014, from http://healthyeating.sfgate.com/damaging-effects-much-sugar-diet-October 2, 2014, from http://healthyeating.sfgate.com/damaging-effects-much-sugar-diet-1508.html1508.html

(2010, January). In (2010, January). In Family DoctorFamily Doctor. Retrieved October 2, 2014, from . Retrieved October 2, 2014, from http://familydoctor.org/familydoctor/en/prevention-wellness/food-nutrition/sugar-and-substitutes/added-sugar-what-you-need-to-know.html

The U.S. Departments of Agriculture and Health and Human Services. (2011, June). Let's eat The U.S. Departments of Agriculture and Health and Human Services. (2011, June). Let's eat for the health of it. In for the health of it. In Choose My PlateChoose My Plate. Retrieved October 2, 2014, from . Retrieved October 2, 2014, from http://www.choosemyplate.gov/food-groups/downloads/MyPlate/DG2010Brochure.pdfhttp://www.choosemyplate.gov/food-groups/downloads/MyPlate/DG2010Brochure.pdf

Jacob, A. (n.d.). Damaging Effects of Too Much Sugar in the Diet. In Jacob, A. (n.d.). Damaging Effects of Too Much Sugar in the Diet. In Healthy EatingHealthy Eating. Retrieved . Retrieved October 2, 2014, from http://healthyeating.sfgate.com/damaging-effects-much-sugar-diet-October 2, 2014, from http://healthyeating.sfgate.com/damaging-effects-much-sugar-diet-1508.html1508.html