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Family Healthy Eating
Hailey RoweBurns Recreation CenterLoyola Marymount University
Nutrition 101
• Balanced diet
• What should you be feeding yourself and your kids?
• Food labels
• Final thoughts
Balanced Diet For WomenCarbs Protein Fats
Balanced Meals25-40 grams of fiber per day
About 15 grams per meal
60-90 grams of protein per day20-30 grams of protein per meal
Lots of healthy fats throughout the day
Avocados, Nuts (raw)Cooking: Coconut oil, gheeGrass-fed butterFatty fishEgg yolks
Breakfast
• Fiber: Avocado (10 g), 2 cups of Spinach (2-3 g), Red Bell Pepper (2-3 g)• Protein: 3-4 Eggs (18-24 g)• Fat: 1 tablespoon of coconut oil to cook the eggs
On-the-go• Fiber: 2 cups strawberries (6 g), 1 cup of raspberries (8 g)• Protein: 1 cup of full-fat unsweetened Greek Yogurt (18
g); Add cinnamon• Fat: handful of nuts
Lunch
• Fiber: 4 cups of Romaine lettuce (4 g), 1 cup of carrots (8 g), 3 tablespoons of hummus (3 g)• Protein: Turkey patty (20 g)• Fat: Avocado or 1 tbsp of olive oil
On-the-go• Fiber: Apple (4 g), Whole grain piece of bread (12 g)• Protein/Fat: 4 tablespoons (2 servings) of almond butter,
add cinnamon
Dinner
• Fiber: Baked Sweet potato (4 g), 2 cups of green beans (7 g), ½ cup of quinoa or brown rice (6 g)
• Protein: meat of your choice or fish like Tilapia (23 g), Salmon (17 g)
• Fat: 1-2 tablespoons of butter (not margarine)
On-the-go• Fiber: 10 stalks of celery (6 g), 1 cup raspberries (8 g)• Protein: 1/2-1 cup of cottage cheese (14 g) or 3 hard-
boiled eggs • Fat: Almond butter for the celery or guacamole for the
eggs
SnacksVeggie/berry smoothies
Bake kale chips
Nuts/Trail mix (Try to avoid hydrogenated oils & added sugar)
Popcorn (popped in coconut oil)
Hard-boiled eggs
Veggies & hummus
Whole grain toast with avocado and olive oil
Fruit (pear, apple, grapefruit, grapes, or other) and nuts
Mary’s gone crackers70%-100% cacao dark chocolate
Edamame
Quest bar (Only the flavors with no sucralose)
Cheese
Reading Food Labels
Final Thoughts
•Start small.•Mix new, healthy foods with favorite foods.•Plan.•Enjoy!
Eating Out on a Healthful Diet• Tips for restaurant meals include:• Avoid breaded or fried foods
• Order salad (w/ dressing on the side) instead of soup
• Ask for steamed vegetables• Substitute vegetables for potatoes or rice• Avoid cream sauces or cheese sauces
• Order small portions (such as appetizers)
Dietary Guidelines• Dietary Guidelines for Americans
• Maintain body weight in a healthy range
• 30 min/day of moderate physical activity
• Eat sufficient amounts of fruits and vegetables
• Choose high fiber foods
• Avoid TRANS fats (hydrogenated cottonseed oil,
vegetable oil, etc.)
• Consume < 2300 mg of sodium
• If you drink alcohol, do so moderately
To manage body weight and prevent weight gain,
engage in 60 min of moderate to vigorous
physical activity on most days of the week
To sustain weight loss, participate in 60-90 min of moderate physical activity
on a daily basis
Resources• American Dietetics Association:
http://www.eatright.org• USDA
http://www.mypyramid.gov/
• Nutrition Data
http://www.nutritiondata.com/
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