Choosing a Healthy Meal Eat Good-Feel Good By: Sarah Taylor

Guidelines to follow when choosing your food…. Build a Healthy Plate Build a Healthy Plate Cut back on foods high in Solid Fats, Added Sugars & Salt Cut back on foods high in Solid Fats, Added Sugars & Salt Eat the Right Amount of Calories for you Eat the Right Amount of Calories for you Be Active Be Active Use food labels to help make better choices Use food labels to help make better choices Build a Healthy Plate Build a Healthy Plate Cut back on foods high in Solid Fats, Added Sugars & Salt Cut back on foods high in Solid Fats, Added Sugars & Salt Eat the Right Amount of Calories for you Eat the Right Amount of Calories for you Be Active Be Active Use food labels to help make better choices Use food labels to help make better choices

How to Build a Healthy Plate Make half your plate fruits & veggies Make half your plate fruits & veggies -Eat red, orange & dark green veggies Switch to Skim or 1% milk Switch to Skim or 1% milk -Same amount of calcium & nutrients Make at least half your grains whole Make at least half your grains whole -Choose 100% whole grain breads, cereals, rice & pasta Vary your protein Vary your protein -Keep meat & poultry portions small and lean Make half your plate fruits & veggies Make half your plate fruits & veggies -Eat red, orange & dark green veggies Switch to Skim or 1% milk Switch to Skim or 1% milk -Same amount of calcium & nutrients Make at least half your grains whole Make at least half your grains whole -Choose 100% whole grain breads, cereals, rice & pasta Vary your protein Vary your protein -Keep meat & poultry portions small and lean

Many foods have to much added _____? Sugar- According to the Dietary Guidelines for Americans, added sugar provides 16 percent of the calories in the standard American diet mainly being consumed from soft drinks, fast foods and desserts. On average Americans consume about 22 teaspoons of sugar a day. Women are recommended to consume no more than 6 teaspoons of sugar a day while men should consume no more than 9 teaspoons. Too much added sugar in your diet can contribute to tooth decay, obesity, difficulty controlling type 2 diabetes, higher triglyceride levels, lower high-density lipoprotein (HDL, also called “good”) cholesterol levels, and heart disease. Sugar- According to the Dietary Guidelines for Americans, added sugar provides 16 percent of the calories in the standard American diet mainly being consumed from soft drinks, fast foods and desserts. On average Americans consume about 22 teaspoons of sugar a day. Women are recommended to consume no more than 6 teaspoons of sugar a day while men should consume no more than 9 teaspoons. Too much added sugar in your diet can contribute to tooth decay, obesity, difficulty controlling type 2 diabetes, higher triglyceride levels, lower high-density lipoprotein (HDL, also called “good”) cholesterol levels, and heart disease.

Health Benefits of Eating Right Weight Control Weight Control Heart Health Heart Health Energy Energy Brain Health Brain Health Bone & Teeth Strength Bone & Teeth Strength Looking & Feeling better Looking & Feeling better Weight Control Weight Control Heart Health Heart Health Energy Energy Brain Health Brain Health Bone & Teeth Strength Bone & Teeth Strength Looking & Feeling better Looking & Feeling better

Grains- 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 bagels Soft 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 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

References (2010, January). In Family Doctor. Retrieved October 2, 2014, from substitutes/added-sugar-what-you-need-to-know.html substitutes/added-sugar-what-you-need-to-know.html 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 for the health of it. In Choose My Plate. Retrieved October 2, 2014, from Jacob, A. (n.d.). Damaging Effects of Too Much Sugar in the Diet. In Healthy Eating. Retrieved October 2, 2014, from html (2010, January). In Family Doctor. Retrieved October 2, 2014, from substitutes/added-sugar-what-you-need-to-know.html substitutes/added-sugar-what-you-need-to-know.html 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 for the health of it. In Choose My Plate. Retrieved October 2, 2014, from Jacob, A. (n.d.). Damaging Effects of Too Much Sugar in the Diet. In Healthy Eating. Retrieved October 2, 2014, from html