3. Fruit Use fruits as snacks, in salads, desserts At breakfast top your bowl of cereal with fruit such as bananas/strawberries/blueb erries to pancakes You can buy fruit frozen or fresh. When you choose fruit juice get the ones that says 100% fruit juice, not concentrate.

4. Vegetables Add beans/peas to salads (kidney/chickpeas) for soups you can add (split peas/lentils) for sides you can add (pinto or baked beans) or serve it as a main dish. Fresh, Frozen, and canned all countchoose low sodium or no-salt-added canned veggies Eat more red, orange, and dark- green veggies like tomatoes, sweet potatoes, and broccoli in main dishes.

5. Grains choose whole grain breads, bagels, cereals, crackers, pasta check ingredient labels that says whole or whole grain.

6. Dairy Choose skim over 1% or 2% milk. They all have the same amount of calcium and essential nutrients, but less calories top fruit salads with low-fat yogurt. for lactose-intolerant choose lactose free milk, soy milk, rice milk

7. Protein eat a variety of proteins: seafood, beans and peas, nuts, lean meat, poultry and eggs twice a week eat seafood on your plate choose lean meats and ground beef that are at least 90% lean trim or drain fat from meat and remove skin from poultry to cut fat and calories

8. Vegetarian Diets Does not include any meat, poultry, or fish products

9. What do Vegetarians eat? lacto-ovo Vegetarians: consumes milk, butter, cheese and eggs lacto vegetarians: do not eat eggs, but consumes milk, butter and cheese Ovo-vegetarians: do not drink or consume milk, butter, cheese but eats eggs

10. How about a Pesca-tarian diet? Someone who eats a vegetarian diet (either lacto-ovo), but eats fish.

11. What do Vegans eat? Does not eat ANY animal product. This includes: honey, butter, eggs, milk, cheese

12. Health Benefits of not eating meat Lower risk for developing cancers such as heart disease Lower body weight – Better weight management / weight loss Better bones – Phosphorus, magnesium, vitamin D to absorb Ca 2+ Become more regular

13. Types of Vegetarian Protein Sources Seitan or wheat gluten Tempeh Tofu Pulses, legumes or beans

14. Seitan aka wheat gluten or mock meat Derived from wheat flour. You can purchase Vital Wheat gluten from the store to make your own mock meats and add your own flavorings.

15. Hot Italian Seitan Sausages Tamarind Seitan Kabobs BBQ Seitan Ribz

16. Tempeh Fermented soybeans that have been soaked, hulled and partially cooked. An acid agent is added to the mixture to alter the pH. It is allowed to ferment for 24-36 hours. Also can be purchased from the store

18. Tofu Made from ground Made from ground up soybeans. Not fermented. Not fermented. Very plain, but you can add flavorings to custom to your own taste buds. Very plain, but you can add flavorings to custom to your own taste buds.

20. Pulses Beans and lentils. Beans and lentils. Rich in fiber and minerals. Rich in fiber and minerals. You can buy them raw and soak them overnight in the refrigerator You can buy them raw and soak them overnight in the refrigerator you can buy them in a can to speed up the cooking process. you can buy them in a can to speed up the cooking process. – Rinse with water before cooking.

23. Sample Vegetarian Meal

24. Sample Pescatarian Meal

27. Sugar

28. What is the recommended daily amount? 25 grams/6 tsp Per day

29. Average sugar consumed in a day Adults 22 tsp & Teens 34 tsp (14-18 years old) results based on data from 2009! 39 g 65 g 108 g

31. Common foods that have sugar Soda Candy Processed foods Beverages – Coffee – tea

32. Better options Water Flavored water Eat the fruit instead Limiting sugary drinks to only only once/twice a week. Herbal tea with lemon

33. Why we get sugar cravings Stressed Exams Personal issues Lack of sleep

34. How to avoid/manage sugar cravings Get enough sleep Dont stress! Eat small meals throughout the day (complex carbohydrates) Exercise! Drink water

35. Sugar Free is it better? Aspartame (equal, NutraSweet) Acesulfame potassium (Sunett, Sweet One) Saccharin (SugarTwin,, Sweet N Low) Sucralose (Splenda)

36. Sugar Substitutes Possible benefits: – Weight Control – Diabetes management Possible Health Risks: – Cancer – Headaches – Digestions issues

38. Sugar and link to Diabetes?

39. Take Away Eat balanced meals Portion control Dont be afraid to try new foods Limit sugary snacks and drinks Find ways to manage sugar cravings