Healthy Eating StrategiesSue Hite, MS, RD, LDN

December 9, 2015

Meal Priorities

Color Protein

Healthy fatCalcium

Whole Grains

Colorful Superfoods

Red: watermelon, tomatoes, red peppers, pink grapefruit, red grapes, strawberries

Orange/Yellow: carrots, pumpkin, cantaloupe, apricot, yellow squash, acorn squash, mango, sweet potatoes, peaches, papaya, pineapple, oranges, corn

White: mushrooms, onions, garlic, cauliflower, leeks Blue/Purple: blueberries, plums, grapes, eggplant,

blackberries, beets, purple cabbage Green: spinach, collards, turnip greens, kale,

broccoli, mustard greens, cabbage, bell peppers, zucchini, brussel sprouts, green beans

Protein…Beyond Meat Chicken breast, 3 oz. – 21 grams Tuna, ½ cup canned – 20 grams Yogurt, Greek, plain, 1 cup – 17 gm Edamame, ½ cup shelled – 11 gm Skim milk, 1 cup – 8 grams Nut butters (peanut, almond, soy) 2 T – 8

grams Egg, hard boiled, large – 7 grams Almonds, 1 oz. – 7 grams (1-2-3) Mozzarella cheese stick, 1 oz. – 5 grams

Lean is Key

The Fewer the Feet, the Better the Meat

Be a Fat Detective Rich in calories Limit unhealthy fats – saturated and

trans Pursue healthy options: olive oil,

vegetable oils, avocado, nuts/seeds, nut butters, olives

Calcium – More than Milk Salmon, canned 3 ounces – 240 mg Tofu, firm 3 ounces - 170 mg Collard greens, ½ cup – 120 mg Spinach, ½ cup cooked – 120 mg Almonds, 1 ounce (23 nuts) – 80 mg White beans, ½ cup – 80 mg Kale, ½ cup – 60 mg Orange, fresh – 60 mg Broccoli, ½ cup cooked – 30 mg

Whole GrainsFiber

Vitamins and minerals Satiety

Putting It All Together Turkey Sandwich on whole grain bread,

dark green lettuce/spinach, other veggies (peppers, onions, sprouts, cucumber, tomato); light mayo, or olive oil/vinegar

Almond butter (peanut butter) on whole grain bread, honey

Lean ham or chix, swiss cheese on whole grain bread (fixins’ from 1st sandwich)

…continued Whole grain wrap with chix, egg, or tuna salad with

fixins’ Hearty soup with veggies and lean protein Chili with lean meat and beans Spinach lasagna or spaghetti with lean meat and

whole grain pasta Lean meatloaf with veggies Baked potato stuffed with veggies, salsa, low fat cottage cheese Add a svg of fruit, yogurt or milk to each entree

Healthy Snacks Go for colorful fruits and veggies: purple grapes, carrots, plums, blue- b berries,tomatoes, apples, tangerines Get some Protein: string cheese,

nuts/seeds, lean meat, cottage cheese, yogurt

Grab some fiber: popcorn, nuts/ seeds