BY. MELANIE WITTENBERGER

AUDIENCE: ANYONE TRYING TO IMPROVE THEIR DIET AND OVERALL HEALTH.

A Guide to Healthy Eating

Say goodbye to the Food Pyramid!

•After 20 years the USDA has

decided to change the pyramid

to a plate

•Pyramid was very confusing-

obesity epidemic.

•Emphasizes portion size and

the fact that most of your

plate should be fruits and

vegetables.

•Simple and easy to follow.

For more information, read on or visit! http://www.choosemyplate.gov/foodgroups/index.html

Grains

•Any food made from wheat oats, barley, cornmeal, rice or other cereal grain.• 2 subgroups- refined and whole• Provide many nutrients that are vital for health.• Whole grains help with weight loss.• Important in keeping a healthy digestive system.Make sure to make at least half of your grains

whole!!

How much do we need daily?

Adults- 6-8 oz. a day Children- 3 to 5 oz. a day

Most Americans don’t consume enough whole grains.

Tips to eating more whole grains

Substitute whole wheat bread for white breadBrown rice for white riceUse whole wheat flour or oat flour in recipes

such as pancakesConsider oats or a whole grain breading for

chicken, fish and other dishes.Try popcorn with little to no butter as a healthy whole grain snack!

Vegetables

• May be raw, cooked, fresh, frozen, canned or dried and dehydrated.

• Organized into 5 subgroups.

1. Starchy – corn, potatoes2. Dark Green- romaine,

spinach3. Red and Yellow- carrots,

tomatoes4. Beans and Peas- black

beans, snap peas5. Other Vegetables-

cauliflower, onions

How much do we need daily?

3 to 5 servings a day!Make half your plate fruits and vegetables!

Vary veggies to keep meals interesting!

Tips to help you eat more vegetables!

Buy fresh veggies in season- peak flavor, cost less

Stock up on frozen vegetables- for easy prep for any meal

Include chopped veggies into pasta sauces and dishes.

Try a main dish salad for lunch- easy on the dressing.

Keep a bowl cut up veggies around at all time to snack on.

Order a veggie pizza!

Fruit

•Any fruit or 100 percent fruit juice counts as part of the fruit group•Reduces risks of chronic diseases•Protect against certain cancers• Can help aid in weight loss

Remember! Make half your plates fruits and

veggies!

How much should we eat?

Children- 1 to 2 cups

Adults- 1 and a half to 2 cups

Tips to eat more fruits

Keep a bowl of fruit out in the openBuy fruits that are dried, frozen or

canned so you always have them on hand.

Cut up fruit into your yogurt or cerealTry mandarin apples, strawberries or

mandarin oranges in salads!As a snack, spread peanut butter on

apple slices

Dairy

•Most Dairy choices should be fat free or low fat (1%)•Linked to improved bone health•Reduced risk of type 2 diabetes, cardiovascular disease and high blood pressure

How much should we eat?

•Children- 2 to 3 cups•Adults- 3 cups• Nutrients include- Vitamin D, Calcium, Potassium and protein.

Tips for making smart choices!

Include milk or soymilk at meals

Ask for fat free skim milk in your coffee or latte

Have fat free or low- fat yogurt as a snack

Make vegetable dip with yogurt!

Protein Food Group

•Meat, Poultry, Seafood, Beans and Peas, processed soy products, nuts, seeds.•Proteins function as building blocks for bones, muscles, cartilage, skin and blood• Include B vitamins, such as iron which helps carry O2 to blood•Nuts and seeds lower heart disease.

Choose lean or low-fat meat and poultry!

How much is needed?

Children- 5 to 61/2 ouncesAdults- 5 to 6 ouncesIt is important to eat 8 ounces of seafood a

week!

We are rich in Omega 3 fatty acids that

lower the risk of heart disease!

Wise Choices for Protein

Keep it lean! Trim off fat and skin before cooking.

Vary your protein choicesChoose beans and peas as a main entrée-

Black bean enchiladas or chili!Choose unsalted nuts as a snack

Vegetarians can get enough protein as long as the variety

and amounts of food are adequate. Beans, peas, nuts and soy products

are all great options.

Limiting Oils

Oils are not a food group, but they do provide essential nutrients.

* Only a small amount of oils are recommended.

Oils from plant and nut sources are the best for you!

Try to pick oil products, such as salad dressing, butter and mayo with no Trans fat.

Contain essential fatty acids!

Water!

Water makes up about 60 percent of your weight!

You lose water constantly, even through breathing! That is why its important to replenish.

Flushes toxins out of vital organs, can help control weight, carries nutrients to cells, keeps ears, nose and throat tissues moist.

The 8x8 rule!Drink up!

Drink a glass of water

before a meal to feel fuller

faster!

Physical Activity!

Benefits! Control your weight Reduce risk of cardiovascular

disease, type 2 diabetes and some cancers.

Strengthen muscles and bones Help mental strength and

mood Increase length of lifeAdults- 2 ½ hours a week

(moderate exercise)Kids (age 6-17)- 60 mins or

more a day.

Get Moving!

References

http://www.choosemyplate.gov/foodgroups/index.html

http://www.cdc.gov/physicalactivity/everyone/health/index.html

http://www.doctortipster.com/4811-benefits-of-a-adequate-daily-water-consumption.html