Meal Planning & Food Poisoning Kelli Jernigan

What makes a meal healthy?

GRAINS 3-5 servings daily At least half should be whole grains Breads, pasta, cereal, rice

PROTEIN 2-3 servings daily Poultry, fish, seafood, meat, eggs, beans

Fruits and vegetables provide the vitamins and minerals your body needs to be healthy.

Food products that contain calcium: Milk, yogurt, cheese Green vegetables Seeds Nuts Herbs

Only small amounts of healthy oils and sweeteners should be used, if desired.

Salt is often used to make food tastier, but too much salt can make you ill.

Daily exercise and activities along with plenty of water to drink is very important!

Nutrition fact labels can help in meal planning, and can also help avoid certain things you may be allergic to!

Food allergies can make you sick. You can either be itchy, break out in a rash, feel like you’re choking, or get physically sick.

Food intolerances: MSG Lactose Pesticide residues and other chemicals

If you ingest something you’re allergic to, you may experience: stomachaches nausea headaches rapid pulse rate wheezing hives coughs/bronchial irritation

Eggs, peanuts, and milk account for most food reactions (75%)

Common labels for allergy-sensitive people: “Gluten free” “Contains peanuts” “Lactose free” “Organic” MSG, food dyes, eggs, and other ingredients will be listed, too!

If you have an allergy to something your body needs, you need to find a substitute.

REVIEW List as many foods as you can that a contain a good source of calcium. What 3 foods cause food reactions? List 3 common labels seen on alternate foods.

FOOD POISONING

Sometimes the foods we love can make us sick or can even be deadly!

It is important to handle food properly to avoid getting food poisoning.

Food poisoning is an illness caused by a bacterium or toxin in foods or beverages consumed.

Examples: Salmonella Campylobacter Botulism E.coli

Signs and Symptoms: Stomach cramps Fever Diarrhea Vomiting

A doctor should be contacted if you experience: Blurred vision Slurred Speech Muscle weakness moving down the body Bloody diarrhea Stiff neck Severe headache Excessive vomiting or diarrhea A case lasting longer than 3 days

If you can’t see a doctor: It is recommended to take 2 tablespoons of apple cider vinegar in a cup of water to help. Drink plenty of water to help flush the poison out of your body.

Let’s learn what we can do to prevent food poisoning!!

REVIEW What is food poisoning? List 4 examples of food poisoning and what each are. List some signs and symptoms of food poisoning.