Healthy Eating: Additional Informationhpdp.unc.edu/files/2018/12/MedSouth-Program-Manual_Additional-Healthy-Eating.pdf · Sugar/jelly/jam 1 tablespoon: ... pinto, kidney, and navy

Be Serving Size Wise

Best Oils for Cooking

Cooking for One or On the Run

Eating Healthy on a Budget

A Shopping List to Improve Fat Quality

Healthy Eating: Additional Information

© 2017 UNC-CH Center for Health Promotion and Disease Prevention Healthy Eating: Additional Information 105

Food Group/Item One serving is… Which looks like…

NUTS

Dry nuts1 ounce or 1 small handful (1/4 cup)

½ cupped hand

Peanut butter or other nut butters 2 tablespoons 1 ping-pong ball

TOPPINGS, SALAD DRESSING, AND SPREADSMayonnaise 1 tablespoon Thumb tip

Salad dressing 2 tablespoons 1 ping-pong ball

Butter/trans fat free margarine 1 teaspoon Fingertip

VEGETABLESCooked or cut-up raw vegetables ½ cup 1 cupped hand

Raw, leafy, green vegetables/salads 1 cup 2 cupped hands

Starchy vegetables (peas, white potatoes, corn)

½ cup 1 cupped hand

Vegetable juice ½ cup ½ a fist

FRUITWhole fruit 1 small sized 1 small apple or ½ banana

Fresh/canned/frozen ½ cup 1 cupped hand

Fruit juice ½ cup ½ a fist

Dry fruit ¼ cup dried ½ a cupped hand

BREADS, GRAINS, AND CEREALSGrains (like rice and pasta) ½ cup 1 cupped hand

Cereals (hot) ½ cup oatmeal

Cereals (cold) ½ -1 cup 1 cupped hand

Bread 1 slice 1-2 cupped hands

Tortillas (corn or flour) 1 tortilla (6 inches across)

Rolls 1 roll

Biscuits 1 biscuit

Cornbread 1 2” square slice

BEANSCooked beans ½ cup 1 cupped hand

Continued ➔

Be Serving Size Wise!

Healthy Eating: Additional Information © 2017 UNC-CH Center for Health Promotion and Disease Prevention

Food Group/Item One serving is… Which looks like…

BEVERAGES AND DRINKS*Beverages and drinks 8 fluid ounces or 1 cup 1 fist

SWEETS AND SNACKSDoughnuts/sweet rolls 1 piece

Cakes/pies 1 small slice

Cookies 4 small cookies

Dark chocolate ½ to 1 ounce 1/8 to ¼ of small candy bar

Ice cream, sherbet, frozen yogurt, sorbet ½ cup 1 cupped hand

Snack foods (chips, crackers, pretzels) 1 small handful

FISH, RED MEAT, AND POULTRYRed meat, chicken/turkey, fish 3 ounces Deck of cards

Bacon 2 strips

Sausage patties/links 2 pieces

Lunch meats 2 slices

Hotdogs 1 hotdog

MILK AND DAIRY FOODSMilk 8 fluid ounces or 1 cup 1 fist

Heavy cream or half and half 1 tablespoon Thumb tip

Yogurt 8 ounces or 1 cup 1 fist

Hard cheeses (like cheddar, mozzarella, Swiss, jack)

1 ounce (1/3 cup grated or 1 slice processed cheese)

Cottage cheese ½ cup 1 cupped hand

Ricotta cheese ¼ cup ½ cupped hand

Cream cheese 2 tablespoons 1 ping-pong ball

Sour cream 2 tablespoons 1 ping-pong ball

OTHERSoups 8 ounces (1 cup) 1 fist

Sugar/jelly/jam 1 tablespoon Thumb tip

*A regular can of soda is 12 oz. or 1½ cups.

Be Serving Size Wise!

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Best Oils for Cooking and Frying

Which Oils Are Best for Frying, Sautéing, Baking, Salad Dressings, or Dipping?Vegetable oils, like olive, canola, corn, peanut and soybean oil, contain healthy fats and are part of a healthy diet, but it can be hard to know which oil to use when preparing and serving food. Below, we offer tips on use of vegetable oils.

When selecting an oil for food preparation, it is important to match the type of oil to the temperature that will be used in preparing the food. The section below provides suggestions on which oils to use for frying or sautéing, salad dressings, and dipping. Note: if an oil starts to smoke it is too hot and the heat should be lowered promptly.

Û Oils for low to medium heat cooking, such as a light sauté, or a slow oven roast (230-375°F):

✦ Extra virgin olive oil adds flavor to foodssuch as meats, fish, potatoes, and othervegetables, but should be used at low tomedium heat. Regular olive oil or “light” olive oil is less expensive, adds less flavor,and can be used at higher heat settings.

✦ Canola oil has a neutral flavor and can beused at medium heat (it can withstand heatup to 375°F).

✦ Trans fat free spreads and butter substitutesare generally made with a combination ofoils. These can be used for a low heat sauté.

Û Oils for medium to high heat cooking, such as a stir fry, searing, browning, and deep frying (400-450°F):

✦ Peanut, soybean or corn oil can all handlehigher temperatures up to 450°F. It isimportant to be aware of nut allergies whenusing peanut oil (or any nut based oil). Also,

“vegetable oil” sold in stores is usually a combination of soybean and corn oil.

Û Oils for salad dressing or dipping:

✦ Extra virgin olive oil adds great flavor todressing and dips and is best used for thispurpose. However, less expensive optionslike canola and soybean oil are good choicesfor oil and vinegar dressings and for otherhomemade salad dressing recipes.

Û Tips for oil storage:

✦ Store oils in cool, airtight, dark spaces(like a cupboard), or in the refrigerator ifinstructed. Many oils will turn a cloudy colorwhen refrigerated but will return to theirnormal color at room temperature.

Continued ➔

© 2017 UNC-CH Center for Health Promotion and Disease Prevention Healthy Eating: Additional Information

108 Healthy Eating: Additional Information © 2017 UNC-CH Center for Health Promotion and Disease Prevention

It Is Also Important to Select the Right Types of Oil for Baking.

Û Baking at low to medium heat (230-375°F):

✦ Canola oil has a neutral flavor and is a goodchoice for baking at low to medium heat (itcan withstand heat up to 375°F).

✦ Trans fat free spreads and butter substitutesare generally made with a combinationof oils and can be used when baking as abutter substitute.

Û Baking at high temperatures (up to 450°F):

✦ Peanut, soybean or corn oil have neutralflavors and are good choices for baking athigh heat.

Best Oils for Cooking and Frying

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It might seem like a lot of trouble to make a regular meal when you’re the only one eating or when you’re rushing from one thing to the next. But even if you’re in a hurry, you can still choose a healthy eating plan.

Here are five ideas for fixing quick, balanced meals:

Û Keep frozen or canned vegetables on hand for easy additions to soups, sauces, and stews.✦ Combine canned goods with fresh

ingredients.✦ If you do not use no or low-salt canned

goods, drain and rinse canned goods to cut down on some of the extra salt..✦ Buy frozen vegetables in resealable bags, not boxes—it’s easier to take out the amount you want

to use. Û Buy nuts and fresh fruit for quick and healthy snacks. Û Cook large batches of food, and freeze in meal-size portions. You can also freeze leftovers. Û Use leftovers to save time and money. Toss leftover meat or vegetables in soups, spaghetti sauces, or

homemade burritos. Û Plan a week’s meals around a few main ingredients, like meats or fish, whole grains, vegetables, and

beans (see Easy Balanced Meals below and Making the Most of Beans, next page). Û Use a crockpot to cook tasty meals that are ready by dinnertime.

Easy Balanced MealsOne way is to plan meals for several days around a roasted (rotisserie) chicken. You can prepare the chicken yourself on a Sunday afternoon or buy one from your favorite supermarket or store. On Monday, you could use a portion of the chicken and some vegetables and whole grain pasta or brown rice to make a well-rounded meal. On other days of the week, you could use some of the chicken to make a chicken salad, tacos, or burritos.

Continued ➔




Making the Most of BeansBeans make a great-tasting, low-cost, healthy main dish, and have lots of fiber. There are many kinds of beans: pinto, kidney, and navy beans; chickpeas (also called garbanzo beans); lentils; black-eyed peas; split peas; and others.

Û If you start with dry beans, use these cooking tips:✦ Soak the beans overnight.✦ Change the water before cooking the next day and skim the foam off the top.✦ Make sure the beans are cooked completely.✦ Use onions, garlic, vinegar, or a small amount of ham for seasoning.

Û Use canned beans to save time. Û Serving beans with vegetables or a whole grain can help you feel full. Û Try cooking a pot of beans on Sunday and using the beans during the week. You can:✦ Spoon the beans over brown rice, whole grain noodles, or potatoes.✦ Mix beans and ground turkey or beef with spaghetti sauce to make

hearty chili.✦ Add beans to canned or homemade vegetable soup.✦ Mix three kinds of beans with a healthy salad dressing for a cold three-bean salad.✦ Spoon beans, lettuce,

tomatoes, onions, andcheese onto a softwhole wheat tortillaand roll upinto a burrito.

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Read the Label

It’s easier to make good choices when you know how to read food labels. Everything on the label is based on ONE serving. Here’s what to look for:

Serving SizeLook at the serving size and ask yourself, “How many servings am I eating?” In the example label below, a serving is one cup. If you ate two servings (two cups), you would have 16 g of fat (8+8), 1180 mg of sodium (590+590), and 560 calories (280+280).

CaloriesEating too many calories per day is linked to overweight and obesity. Looking at the calories in a serving can help you manage your weight, if you are counting calories as part of your weight management plan.

Trans FatThese are some of the worst fats for your heart. Try not to eat any! Be careful: The food label may say “trans fat = 0 grams” but if the ingredient list shows “partially hydrogenated vegetable oil” then eating lots of servings of the food could add up to quite a bit of trans fat!

Sodium (salt)Experts are not sure how much sodium is best for heart health, but most agree that large amounts of sodium should be avoided. Use the label to learn how much sodium is in a serving. Aim for less than 1500 mg of sodium per meal.

Total CarbohydrateWhole grain breads, fruits, and vegetables are some of the best kinds of carbohydrates because they are high in fiber.

Dietary FiberTry to get at least 25–35 grams each day. High fiber intake helps reduce the risk for heart disease. Here, you get four grams of fiber per serving.

Continued ➔

Nutrition FactsServing Size 1 cup (228)Servings Per Container 8

Amount Per Serving

Calories 280 Calories from Fat 70% Daily Values*

Total Fat 8 g 12%Sat. Fat 4 g 20%Trans Fat 1.5 g

Cholesterol 60 mg 18%Sodium 590 mg 26%Total Carbohydrate 29 g 10%

Dietary Fiber 4 g 15%Sugars 2 g

Protein 4 g

Vitamin A 4%Vitamin C 0%Calcium 15%Iron 15%*Percent Daily Values are based on a 2,000calorie diet. You Daily Values may be higheror lower depending on your calorie needs.



Read the Label

% Daily Value (DV)The percent daily value shows you what percent of your daily goals are contained in one serving of a given food. A few nutrients, like trans fat, sugars, and protein, do not have a % DV. Try to eat almost no trans fats.

Note that the % daily values are based on a 2,000 calorie diet—your own values may be higher or lower depending on your calorie needs.

In general, 5% DV or less is low and 20% DV or more is high.

Answers:

1. 2g of saturated fat

2. 1.5g of trans fat

3. 8g of dietary fiber

SugarsThese include naturally occurring sugars (like those in fruit and milk) but also sugars added to foods or drinks. Read the ingredients list and avoid foods that contain high fructose corn syrup or other added sugars (such as fruit juice concentrate, sugar, maltose, dextrose, or sucrose) as one of the first few ingredients.

ProteinMost Americans get enough protein.

Vitamins and MineralsYour goal should be to get 100% of the Vitamin A,Vitamin C, calcium, and iron that you need each day. Eat a variety of foods, especially fruits, vegetables, and dairy products to reach this goal.

Now You Try It! Food Label QuizUse the information in the food label to answer the following questions:

1. How many grams of saturated fatwould you get if you ate only 1/2a cup (1/2 a serving size) ofthis food?

2. With 1 cup (1 serving) of thisfood, how many grams of transfat would you be eating?

3. What is the total amount ofdietary fiber you would get ifyou ate 2 servings (2 cups) ofthis food?

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Healthy foods don’t have to cost more. By choosing carefully you can eat healthy AND keep your food costs down.

Shop Wisely. Û Compare prices and ingredients: store brands are often cheaper and just as good. Û Look for day-old whole wheat bread or reduced price fruits and vegetables—but only buy what you will

use quickly! Û Do the work yourself—trim the fat from meat and debone chicken at home. Wash and cut fruits and

vegetables instead of buying them prewashed or precut. Û Eat before you go shopping to avoid impulse buying!

Buy a Larger Amount for Less Money. Û Buy big bags of inexpensive fruits and vegetables like apples, oranges, and carrots—but don’t let them go

to waste. Û Get a bushel of produce from a farmer (pick-your-own, roadside stand, or someone you know), then

can or freeze it in smaller servings. (Your local Cooperative Extension Service can tell you how to do this.)

Û Stock up on healthy foods when they are on sale—foods like canned fish, canned beans, nuts, brown rice, and whole grain pasta.

Û Shop with a friend and split larger packages of food when you get home.

Û Buy a large container of yogurt or cottage cheese and use it all week (instead of several small containers).

Continued ➔




Buy Fruits and Vegetables in Season. Û Fruits and vegetables cost more (and don’t taste as good) when

they’re out of season. Enjoy seasonal fruits and vegetables over the year.

Û Watch for produce sales at the supermarket, or look for roadside stands or farmers markets where you may get better prices.

Û Try a“pick-your-own” farm. You can get fresh produce at a good price, and some exercise too! (Call your local Cooperative Extension Service for a list of farms near you.)

Û When you can’t find what you want in season, buy canned or frozen—but stay away from added sugars, syrups, salt, and sauces.

Get Creative With Main Dishes. Û Stretch your food dollar by using beans more often (see Making the Most of Beans on page 110). Û Have eggs for dinner. Make a vegetable omelet and eat it with whole wheat toast. Û Eat a large salad. A yummy salad might include: romaine lettuce or spinach, tomatoes, other vegetables,

hard-boiled eggs, tuna, cheese, sunflower seeds or nuts (see Lower-cost Ways to Eat More Nuts, below), and a homemade oil and vinegar dressing.

Û Buy canned fish like salmon, tuna, and sardines, or freeze extra fish caught fresh. Here’s one recipe for salmon patties you might like: Salmon Patties on page 24 of Cookbook.

Bring Food From Home (and Eat Out Less Often).

Û Bring easy-to-pack sandwiches, soups, hard-boiled eggs, fruit, or leftovers to work.

Û Get a reusable plastic container or thermos for your drink.

Û Store leftovers in clear containers so they won’t spoil before you can take them for lunch.

Lower-cost Ways to Eat More Nuts

Û Look for nuts and nut butters on sale.

Û Buy nuts in bulk,when possible. Û Get pecans from a neighbor’s (or

your own) tree. Û Peanut butter makes a good

snack or lunch food.

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A Shopping List to Improve Fat Quality

By making simple substitutions you can make major improvements in your selection of healthier fats.

Purchase This Instead of this Because Cost

Regular salad dressing, or make your own (see cookbook pages 98-100)

Low-fat or nonfat dressing

Regular salad dressing has high quality fats (usually soybean and canola oils) and nonfat dressing is much higher in sugar, simple starch and sodium

No difference

Regular mayonnaise

Low-fat or nonfat mayonnaise

As for salads, above. Regular mayonnaise has high quality fats (usually soybean and/or canola oils) and nonfat mayonnaise is higher in sugar, simple starch and sodium

No difference

Vegetable oil Shortening Some shortenings still have trans fat Most vegetable oils are less expensive per serving.

Tub margarine Stick margarine

Stick margarine has trans fats. Most tub margarine is trans fat free (should confirm by reading the label)

No difference



Salad Dressing

Nutrition FactsServing Size 2 Tbsp (30ml)Calories 140 Calories from Fat 130

% Daily Values*Total Fat 14 g 22%

Sat. Fat 2.5 g 12%Trans Fat 0 g

Cholesterol 10 mg 3%Sodium 260 mg 11%Total Carbohydrate 2 g 1% Dietary Fiber 0 g 0%

Sugars 1 g Protein <1 g

Vitamin A, Vitamin C, Calcium, Iron 0%Vitamin E N/A

*Percent Daily Values are based on a 2,000 calorie diet. You Daily Values may be higher or lower depending on your calorie needs.



Sat. Fat 0 g 0%Trans Fat 0 g

Cholesterol 0 mg 0%Sodium 350 mg 15%Total Carbohydrate 10 g 3%

Dietary Fiber 0 g 0%Sugars 3 g

Protein 0 g

Vitamin A, Vitamin C, Calcium, Iron 0%Vitamin E 6%






Sugars 2 g Protein 0 g

Vitamin A, Vitamin C, Calcium, Iron 0%Vitamin E N/A


Information is given on regular as compared to low- or nonfat salad dressing or mayonnaise. The first ingredient for the full-fat product is either soybean or canola oil, both of which are “good fats.” We recommend 2 to 6 servings a day of these types of fats. The low- and nonfat versions have a minimal amount of fat and have high fructose corn syrup as a major ingredient. High fructose corn syrup is a sugar with little nutritional value and should be minimized in the diet. The full-fat products have high-quality fat, and the low- or nonfat products have a lot more sugar and bit more salt. Most people think regular salad dressing and mayonnaise tastes better than the low- or nonfat products. So, make these changes and enjoy these foods.

Ingredients: Vegetable oil (soybean and/or canola), water egg yolk, sugar, salt, buttermilk, distilled vinegar, contains less than 1% of dried garlic, dried onion, phosphoric acid, monosodium glutamate, xanthan gum, modified food starch, natural and artificial flavors, spice, potassium sorbate and calcium disodium EDTA (As preservatives), disodium phosphate, disodium inosinate, and disodium guanylate.

Ingredients: Water, CORN SYRUP, cultured low fat buttermilk*, distilled vinegar, onion juice, garlic juice, salt, food starch-modified, contains less than 2% of sugar, vegetable oil* (canola and/or soybean), xanthan gum, propylene glycol alginate, phosphoric acid, artificial color, natural flavor, monosodium glutamate, potassium sorbate and calcium disodium EDTA as preservatives, dried parsley, spice, vitamin E acetate, dried green onion, yellow #5. *Adds a trivial source of fat

Ingredients: Water, vegetable oil (soybean and/or canola), buttermilk, maltodextrin, SUGAR, contains less than 2% salt, spices, dried garlic, natural flavor, egg yolk, modified food starch, dried onion, onion puree, phosphoric acid, distilled vinegar, disodium phosphate, xanthan gum, monosodium glutamate, artificial color, disodium isonate, and disodium guanylate, potassium sorbate and calcium disodium EDTA (as preservatives)..

Store Brand Regular Ranch Dressing

Store Brand Fat-Free Ranch Dressing

Store Brand Light Ranch Dressing✔ ✕ ✕

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Mayonnaise



Sat. Fat 1.5 g 9%Trans Fat 0 g



Not a significant source of Dietary Fiber, Sugars, Vitamin A, Vitamin C, Calcium, Iron.





Cholesterol <5 mg 1%Sodium 140 mg 6%Total Carbohydrate 4 g 1% Dietary Fiber 0 g 0%


Not a significant source of Dietary Fiber, Sugars, Vitamin A, Vitamin C, Calcium, Iron.


Ingredients: Soybean oil, distilled vinegar, egg yolks, water, sugar, salt, calcium disodium EDTA as a preservative and natural flavors

Ingredients: Water, CORN SYRUP solids, soybean oil, modified food starch, distilled vinegar, egg yolk, salt, sugar, cellulose gel (microcrystalline cellulose)*, xanthan gum*, mustard seed*, titanium dioxide*, citric acid, cellulose gum*, potassium sorbate, sodium benzoate, calcium disodium EDTA as preservatives, natural flavors.*Ingredients not in regular mayonnaise

Store Brand Regular Mayonnaise

Store Brand Lite Mayonnaise✔ ✕


Documents

Healthy Eating: Additional Informationhpdp.unc.edu/files/2018/12/MedSouth-Program-Manual_Additional-Healthy-Eating.pdf · Sugar/jelly/jam 1 tablespoon: ... pinto, kidney, and navy