Healthy Eating & Nutrition

In this resource packet you will find:

• Healthy Targets Take Aim

• Step Up to Nutrition and Health

• Fruit &Veggie Checklist

• Sample Grocery List

• Shopping List

• Meals to Remember

• Grocery Store Tour

• Healthy Eating on a Budget

• Size Up Your Nutrition Label

• Portion Sizes

• What Counts as a Serving

• Fast Food Survival Guide

• Making Smart Drink Choices

Visit the following websites for more tips & resources

• Fit City Challenge: www.fitcitychallenge.org • Eat Smart Move More: www.myeatsmartmovemore.com

Mecklenburg County Health Department

Daily Dietary Recommendations

Eat 400-500 calories at any one meal Eat 100-200 calories at any one snack Eat <30% of your total calories from fat (40-60 grams) Eat <10% of your total calories from saturated fat (15-20 grams) Eat 25-30 grams of fiber Drink 8 cups of water

Healthy Eating Tips

Eat regular meals to avoid binge eating Separate eating from other activites (Don’t eat and watch TV) Plan “treat” foods into your calorie allowance Eat a variety of foods with all nutrients Keep a food diary to identify patterns that trigger overeating or

unhealthy eating Limit your intake of fast foods Cut restaurant meals in half – bring home leftovers to enjoy as

another meal Healthy Living Tips

Get off the couch & away from the TV! (limit to no more than 2 hours a day)

Get more steps into your routine – take the stairs, park further away, take the longer way

Schedule time for physical activity into your week (plan a walk or group exercise class with a friend)

Learn a new skill or sport you’ve always wanted to try Give yourself credit for changes you’ve made

Take the steps towards better nutrition and health.

It is never too late to make a change for the better.

Make smart choices at every meal and do some-

thing each day to be more active. Here are the food

groups that get you the right nutrients each day:

GRAINS - Did you know that at least half or about 3 of

the servings of grains you eat each day should be whole

grains? Whole grains include all parts of the grain ker-

nel - the germ, bran and endosperm - not just the white

flour that is in most foods today. Oatmeal, brown rice,

barley, and 100% whole wheat products are a few exam-

ples of whole grains.

VEGETABLES - Most people do not eat enough veg-

etables or enough of the dark green or orange veggies. If

you can eat one large salad at lunch plus a few vegeta-

bles at dinner and for snacks, you are stepping in the

right direction!

FRUITS - Think fresh whole fruit and get a variety

each day. Start with breakfast and end with dessert.

Take a fruit with you for snacking, too.

MILK - Most people need to drink about 3 glasses

of skim milk each day or get the equivalent with

yogurt. Dairy foods that are low in sodium and fat,

yet high in calcium are the right choice.

MEAT/BEANS - If you are like most Americans, you

probably get more than enough protein; you just don’t

get enough variety or keep it low in saturated fat. Start

including beans/legumes, fish and nuts a little more, es-

pecially if these can be in place of meat.

STEP MORE, SIT LESS - Being more active and less

sedentary helps you control weight and lower your risk

for many chronic diseases. Did you know that cleaning

the house instead of watching TV burns twice the calo-

ries? In addition to being more active, try to get about

30-60 minutes of exercise, like brisk walking, each day.

FMI:

Visit www.mypyramid.gov to obtain more information

about MyPyramid and to find out what is right for you

based on your sex, age and activity level. Step Up to Nu-trition and Health is the 2006 slogan for National Nutri-

tion Month® from the American Dietetic Association.

Step Up to Nutrition and Health

My Health Check List:

____ Cook and eat more meals at home

____ Consume fewer sugary foods and drinks

____ Eat more salads and vegetables

____ Drink 3 cups skim milk daily

____ Eat more fruit, especially whole fruit

____ Get a variety of heart healthy protein

____ Eat at least 3 ounces of whole grains per day

____ Exercise every day for 30-60 minutesBrought to you by:

Fabulous fruits… Versatile vegetables Page 3

Box 1. Fruits and vegetables in a rainbow of colorsCheck off the fruits and vegetables that you enjoy eating.Do you eat a variety, including some from each category?

What others do you eat?

Fruits and vegetables differ in the nutrients they contain. To promote health, include some from each category regularly.

Dark-green/leafy

Bok choi

Broccoli

Collard greens

Endive

Kale

Mustard greens

Romaine

Spinach

Turnip greens

Citrus and berries

Blueberries

Cranberries

Grapefruit

Kiwi fruit

Oranges

Raspberries

Strawberries

Tangerines

Orange/deep-yellow

Acorn squash

Apricots

Butternut squash

Cantaloupe

Carrots

Mango

Pumpkin

Sweet potatoes

Dry beans and peas

Adzuki beans

Baked beans

Black beans (turtle beans)

Black-eyed peas

Chickpeas (garbanzo beans)

Cranberry beans

Dark- and light-red kidneybeans (Mexican beans)

Great Northern beans (white beans)

Green and red lentils

Soybeans (edamame)

Kidney beans

Lentils

Lima beans

Navy beans (pea beans)

Pink beans

Pinto beans

Small red beans (Mexican red beans)

Split peas

Tofu (soybean curd)

Yellow-eyed beans

More choices

Apples

Asparagus

Avocados

Bananas

Bean sprouts

Cabbage

Cauliflower

Celery

Corn

Cucumbers

Grapes

Green beans

Green peas

Lettuce

Mushrooms

Onions

Papaya

Peaches

Pears

Peppers

Plums

Potatoes

Raisins

Sprouts

Tomatoes

Watermelon

Zucchini

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Sample Grocery List Eating healthy does not have to cost a lot of money. Keep your pantry full of these low-cost items. Plan your meals using each food group.

Grains

Whole wheat bread

Rice

Oatmeal

Cereal

Grits

Flour

Pasta

Cornmeal

Meat & Non-Meat Alternatives Family packs of meat

Canned tuna

Canned salmon

Peanut Butter

Eggs

Dairy Milk

Cheese

Yogurt

Sample Menu Plan Breakfast Scrambled Eggs Toast Orange Juice Lunch Grilled Cheese Sandwich Tomato Soup Fruit Cup Milk Dinner Baked Chicken Roasted Potatoes Turnip Greens Cornbread Milk

Quick & Easy Meal Stuffed Baked Potato and Garden Salad 1 large potato (poke with fork in a few places and bake in oven or microwave until soft) Top with: 1 can salmon or tuna 1 oz shredded cheese Chopped onion (optional) Serve with: Small garden salad (tomato, lettuce)

Fruits & Vegetables

Potatoes

Onions

Carrots

Lettuce

Dried beans & lentils

Canned vegetables

Frozen vegetables

Canned fruits in juice

Frozen juice

Raisins

Moving More Eating Smart

AND

SHOPPING LIST

Preparing and eating more mealsat home is thehealthy way foryour family.

Fruits and Vegetables

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Meats

■■ _______________■■ _______________■■ _______________■■ _______________■■ _______________■■ _______________■■ _______________■■ _______________■■ _______________Breads and Cereals

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Frozen and Canned

■■ _______________■■ _______________■■ _______________■■ _______________■■ _______________■■ _______________■■ _______________■■ _______________■■ _______________Other

■■ _______________■■ _______________■■ _______________■■ _______________■■ _______________■■ _______________■■ _______________■■ _______________■■ _______________

WEEKLY MEAL PLANNERMonday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

In Support of:

MEALS TO REMEMBERSometimes the hardest part about fixing dinner is figuring outwhat to make. List the meals you and your family enjoy to helpyou plan your week. Post the list in a handy spot like the insidedoor of a cabinet. Keep adding new favorites.

Did you know that most families eat the same meals over and over?Try something new and add it to the list!

Main Dish(chicken, beef, pork, fish, pasta, beans, etc.)

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Side Dishes(salad, vegetables, fruit, potatoes, rice, etc.)

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Moving More Eating Smart

AND

In Support of:

GREEN=GO!

*Green light areas contain the healthiest food choices- not only are

they lowest in fat, but they are also the most nutrient dense*

Produce- Spend the majority of your time here. Select variety by choosing different colors and textures Fresh Fish Counter- Avoid breaded items Uncooked beans, grains, and pastas-Choose whole grain and whole wheat products

YELLOW=CAUTION!

*Foods in this area require more caution

and label reading**

Dairy-Choose fat-free and low-fat Frozen-Check sodium and fat content. Some products will be fat-free while others can be 40-50 grams of fat Meat/Produce-Choose leaner cuts of red meat. Discard poultry skin before eating. Bakery-Surprisingly, there are many whole grain and fat-free or low-fat choices

RED=STOP!

*Foods that are generally more unhealthy than healthy*

Deli-Unless labeled low-fat, count on prepared items (salads, slaws, tuna and seafood mixtures) as being high in fat and sodium. Check-out aisles-The candy bars and treats capture your attention when you’re the most tired and probably hunger. Opt for candy-free aisles. Ice cream case- Yes, there is lower fat alternatives, but recognize that the serving size is small (1/2 cup, the size of a Dixie cup). Choose novelty treats such as low-fat bars or fudgesicles.

Healthy eating begins with what you put in your shopping cart. To help navigate the more than 30,000 items in an average grocery store and make the healthiest choices, divide your neighborhood grocery store into green light, yellow light, and red light foods.

Grocery Store Tour

Healthy Eating on a BudgetIt’s as Easy as ...

1. Plan1. PlanDaily meals for a week before you go shoppingLeftovers for another meal during the weekTo freeze large batch cooking for meals later in the month

2. Buy2. BuyIn bulk for food your family eats a lot ofItems from each food group:

• Lean cuts of red meat, poultry, fish• Beans, peanut butter, & nuts

Meat & Beans

• Low-fat milk, yogurt, & cheeseMilk

• Choose a variety of colors for different nutrition benefits• 100% juice

Vegetables

• Fresh, frozen, dried or canned (packed in fruit’s own juice)• 100% fruit juice

Fruit

• Whole grain breads, pastas & cereals• Brown rice• Oatmeal

Grains

3. Save3. SaveUse coupons only to buy the foods you really like Check out weekly specials in newspapers and circularsGet bargain prices on fruits and vegetables that are in season

Size Up Your Nutrition Label

1. Be aware that label information is based on one serving. If you consumed both servings that are in this package, for example, you would double the label information to determine the calories, fat, etc. that you consumed.

2. Check calorie content for a serving. As a general guide, snacks should be less than 200 calories. 3. Eating too much fat, saturated fat, trans fat, cholesterol, or sodium may increase your risk of certain

chronic diseases, like heart disease, some cancers, or high blood pressure. 4. Most Americans don't get enough dietary fiber, vitamin A, vitamin C, calcium, and iron in their diets. 5. Daily Values provide nutrient goals based on a 2,000 or 2,500 calorie diet. 6. Each nutrient is based on 100% of the daily requirements for that nutrient. The % Daily Value helps you determine if a serving of food is high or low in a nutrient.

For more fun tips visit us at www.fitcitychallenge.org

Fruit Group - a 1/2 cup serving equals:

• 1 small apple, banana, orange • 1/2 cup of chopped, cooked, or canned fruit • 1/4 cup dried fruit • 3/4 cup of fruit juice

Vegetable Group - a 1/2 cup serving equals:

• 1 cup of raw leafy vegetables • 1/2 cup of other vegetables -- cooked or chopped raw • 1/2 cup of vegetable juice

Grain Products Group (bread, cereal, rice, and pasta) - an ounce serving equals:

• 1 slice of bread • 1 cup of ready-to-eat cereal • 1/2 cup of cooked cereal, rice, or pasta

Milk Group (milk, yogurt, and cheese) a cup serving equals:

• 1 cup of milk or yogurt • 1-1/2 ounces of natural cheese • 2 ounces of processed cheese

Meat and Beans Group (meat, poultry, fish, dry beans, eggs, and nuts) - an ounce serving equals:

• 1 ounce of cooked lean meat, poultry, or fish • 1/2 cup of cooked dry beans or 1 egg counts as 1 ounce of lean meat. • Two tablespoons of peanut butter or 1/3 cup of nuts count as 1 ounce of

meat.

What Counts As A Serving?

Fast Food Survival Guide

EATING SMART ON THE RUN

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Don’t super-size. Super-sizing usually provides more fries, more soft drink and more calories.

Think twice when ordering the value meal combo. They usuallycontain larger serving sizes.

Order a smaller hamburgerand a smaller order of fries.

Eat and prepare more meals at home. Choose fast food only occasionally.

Order water instead of soft drinks.

2 Share your meal with a family member or friend.

3

1Order a kid’s meal. You will getless food for less money.

DRINK MORE LOW-FAT OR FAT-FREE MILK

• Children 1-2 years: 2 cups per day of whole milk

• Children 2-8 years: 2 cups per day of fat-free or low-fat milk or equivalent milk products

• Children 9 years and older: 3 cups per day of fat-free or low-fat milk or equivalent milk products

• Adults: 3 cups per day of fat-free or low-fat milk or equivalent milk products

DRINK MORE WATER

• Drink six to eight 8-ounces glasses of water each day

• If the weather is very warm or if you are more physically active, you need to drink more water

DRINK MORE 100% JUICE

• Infants: juice should not be given before 6 months of age. After 6 months of age, infants should not be given juice from bottles or cups that allow them to drink juice easily throughout the day. Infants should not be given juice at bedtime. Juice should be limited to no more than 4 ounces a day.

• Children ages 1-6: limit juice to 4-6 ounces per day

• Children ages 7 to 18: limit juice to 8-12 ounces per day

• Adults: the Dietary Guidelines to do make a recommendation on the amount of juice for adults, but they do recommend eating whole fruits (fresh, frozen, canned, dried) rather than juice to get enough fiber

DRINK FEWER SOFT DRINKS

• Make them a sometimes drink

• Drink smaller portions

• Share with a family member or friend

• Go light on the sugar in your sweet tea

• Keep a water bottle handy o In the car, at home, work or

school o Fill it with cool water

throughout the day o Add a squeeze of lemon, lime

or orange • Drink water before, during and

after physical activity • Encourage children to drink

water

• Enjoy milk with meals • Enjoy milk on cereal • Enjoy milk in hot beverages • Enjoy yogurt to go • Enjoy frozen yogurt • Enjoy yogurt smoothies • Enjoy creamy soups • Enjoy dry milk powder

Fruit smoothies are a quick, refreshing and tasty way to increase your calcium and fiber at the same time. There are lots of ways to make a fruit smoothie. You can mix and match from the three groups below until you find the smoothie that is just right for you and your family.

Example 1 • ½ cup strawberries • 1 cup low-fat vanilla yogurt • ½ cup fat-free milk Example 2 • ½ cup banana • 1 cup frozen orange juice • ½ cup low-fat milk Example 3 • ½ cup blueberries • 1 cup low-fat vanilla frozen yogurt • ½ cup orange juice

Choose ½ cup of a fruit • Bananas

• Strawberries

• Peaches

• Blueberries

• Nectarines

• Mangoes

Choose 1 cup of a base • Low-fat plain yogurt

• Low-fat vanilla yogurt

• Low-fat vanilla frozen yogurt

• Frozen juice concentrate like apple or orange

• Frozen fruit

• Ice cubes

Choose ½ cup of a liquid • Low-fat or fat-free milk

• Calcium-fortified soy milk

• 100% fruit juice

Directions Put all the ingredients in a blender and mix until smooth. Serve immediately. This will give you enough for two people. If there are more than two of you, you can make twice as much.