Healthy Eating & Nutrition

In this resource packet you will find:

• Healthy Targets Take Aim

• Step Up to Nutrition and Health

• Fruit &Veggie Checklist

• Sample Grocery List

• Shopping List

• Meals to Remember

• Grocery Store Tour

• Healthy Eating on a Budget

• Size Up Your Nutrition Label

• Portion Sizes

• What Counts as a Serving

• Fast Food Survival Guide

• Making Smart Drink Choices

Visit the following websites for more tips & resources • Fit City Challenge: www.fitcitychallenge.org • Eat Smart Move More: www.myeatsmartmovemore.com

Mecklenburg County Health Department

Daily Dietary Recommendations

ƒ Eat 400-500 calories at any one meal ƒ Eat 100-200 calories at any one snack ƒ Eat <30% of your total calories from fat (40-60 grams) ƒ Eat <10% of your total calories from saturated fat (15-20 grams) ƒ Eat 25-30 grams of fiber ƒ Drink 8 cups of water

Healthy Eating Tips

ƒ Eat regular meals to avoid binge eating ƒ Separate eating from other activites (Don’t eat and watch TV) ƒ Plan “treat” foods into your calorie allowance ƒ Eat a variety of foods with all nutrients ƒ Keep a food diary to identify patterns that trigger overeating or unhealthy eating ƒ Limit your intake of fast foods ƒ Cut restaurant meals in half – bring home leftovers to enjoy as another meal

Healthy Living Tips

ƒ Get off the couch & away from the TV! (limit to no more than 2 hours a day) ƒ Get more steps into your routine – take the stairs, park further away, take the longer way ƒ Schedule time for physical activity into your week (plan a walk or group exercise class with a friend) ƒ Learn a new skill or sport you’ve always wanted to try ƒ Give yourself credit for changes you’ve made

Step Up to Nutrition and Health

ake the steps towards better nutrition and health. MEAT/BEANS - If you are like most Americans, you It is never too late to make a change for the better. probably get more than enough protein; you just don’t TMake smart choices at every meal and do some- get enough variety or keep it low in saturated fat. Start thing each day to be more active. Here are the food including beans/legumes, fish and nuts a little more, es- groups that get you the right nutrients each day: pecially if these can be in place of meat.

GRAINS - Did you know that at least half or about 3 of STEP MORE, SIT LESS - Being more active and less the servings of grains you eat each day should be whole sedentary helps you control weight and lower your risk grains? Whole grains include all parts of the grain ker- for many chronic diseases. Did you know that cleaning nel - the germ, bran and endosperm - not just the white the house instead of watching TV burns twice the calo- flour that is in most foods today. Oatmeal, brown rice, ries? In addition to being more active, try to get about barley, and 100% whole wheat products are a few exam- 30-60 minutes of exercise, like brisk walking, each day. ples of whole grains. FMI: VEGETABLES - Most people do not eat enough veg- Visit www.mypyramid.gov to obtain more information etables or enough of the dark green or orange veggies. If about MyPyramid and to find out what is right for you you can eat one large salad at lunch plus a few vegeta- based on your sex, age and activity level. Step Up to Nu- bles at dinner and for snacks, you are stepping in the trition and Health is the 2006 slogan for National Nutri- right direction! tion Month® from the American Dietetic Association.

FRUITS - Think fresh whole fruit and get a variety each day. Start with breakfast and end with dessert. My Health Check List: Take a fruit with you for snacking, too. ____ Cook and eat more meals at home ____ Consume fewer sugary foods and drinks MILK - Most people need to drink about 3 glasses ____ Eat more salads and vegetables of skim milk each day or get the equivalent with ____ Drink 3 cups skim milk daily yogurt. Dairy foods that are low in sodium and fat, ____ Eat more fruit, especially whole fruit yet high in calcium are the right choice. ____ Get a variety of heart healthy protein ____ Eat at least 3 ounces of whole grains per day Brought to you by: ____ Exercise every day for 30-60 minutes Fabulous fruits… Versatile vegetables Page 3

Box 1. Fruits and vegetables in a rainbow of colors Check off the fruits and vegetables that you enjoy eating. Do you eat a variety, including some from each category?

Dark-green/leafy Dry beans and peas More choices Bok choi Adzuki beans Apples Broccoli Baked beans Asparagus Collard greens Black beans (turtle beans) Avocados Endive Black-eyed peas Bananas Kale Chickpeas (garbanzo beans) Bean sprouts Mustard greens Cranberry beans Cabbage Romaine Dark- and light-red kidney Cauliflower Spinach beans (Mexican beans) Celery Turnip greens Great Northern beans Corn (white beans) Cucumbers Citrus and berries Green and red lentils Grapes Blueberries Soybeans (edamame) Green beans Cranberries Kidney beans Green peas Grapefruit Lentils Lettuce Kiwi fruit Lima beans Mushrooms Oranges Navy beans (pea beans) Onions Raspberries Pink beans Papaya Strawberries Pinto beans Peaches Tangerines Small red beans Pears (Mexican red beans) Orange/deep-yellow Peppers Split peas Acorn squash Plums Tofu (soybean curd) Apricots Potatoes Yellow-eyed beans Butternut squash Raisins Cantaloupe Sprouts Carrots Tomatoes Mango Watermelon Pumpkin Zucchini Sweet potatoes

What others do you eat?

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Fruits and vegetables differ in the nutrients they contain. To promote health, include some from each category regularly. Sample Grocery List

Eating healthy does not have to cost a lot of money. Keep your pantry full of these low-cost items. Plan your meals using each food group.

Fruits & Meat & Non-Meat Grains Dairy Vegetables Alternatives

Potatoes Family packs of meat Whole wheat bread Milk Rice Onions Canned tuna Cheese Carrots Canned salmon Oatmeal Yogurt Cereal Lettuce Peanut Butter Dried beans & lentils Eggs Grits Flour Canned vegetables Frozen vegetables Pasta Cornmeal Canned fruits in juice Frozen juice

Raisins

Quick & Easy Meal Sample Menu Plan

Stuffed Baked Potato and Garden Salad Breakfast Scrambled Eggs 1 large potato Toast (poke with fork in a few places and bake in Orange Juice oven or microwave until soft) Lunch Top with: Grilled Cheese Sandwich 1 can salmon or tuna Tomato Soup 1 oz shredded cheese Fruit Cup Chopped onion (optional) Milk

Serve with: Dinner Small garden salad (tomato, lettuce) Baked Chicken Roasted Potatoes Turnip Greens Cornbread Milk SHOPPING LIST

Fruits and Vegetables Meats Frozen and Canned ■ ______■ ______■ ______■ ______■ ______■ ______■ ______■ ______■ ______■ ______■ ______■ ______■ ______■ ______■ ______■ ______■ ______■ ______■ ______■ ______■ ______■ ______■ ______■ ______■ ______■ ______■ ______Dairy Breads and Cereals Other ■ ______■ ______■ ______■ ______■ ______■ ______■ ______■ ______■ ______■ ______■ ______■ ______■ ______■ ______■ ______■ ______■ ______■ ______■ ______■ ______■ ______■ ______■ ______■ ______■ ______■ ______■ ______

Preparing and WEEKLY MEAL PLANNER eating more meals at home is the Monday healthy way for Tuesday your family. Wednesday Thursday Friday Saturday Eating Smart AND Sunday Moving More

In Support of: MEALS TO REMEMBER

Sometimes the hardest part about fixing dinner is figuring out what to make. List the meals you and your family enjoy to help you plan your week. Post the list in a handy spot like the inside door of a cabinet. Keep adding new favorites.

Main Dish Side Dishes (chicken, beef, pork, fish, pasta, beans, etc.) (salad, vegetables, fruit, potatoes, rice, etc.)

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Did you know that most families eat the same meals over and over? Try something new and add it to the list!

In Support of: Eating Smart AND Moving More Grocery Store Tour

Healthy eating begins with what you put in your shopping cart. To help navigate the more than 30,000 items in an average grocery store and make the healthiest choices, divide your neighborhood grocery store into green light, yellow light, and red light foods.

GREEN=GO! YELLOW=CAUTION! RED=STOP!

*Green light areas contain the *Foods in this area require more caution *Foods that are generally more healthiest food choices- not only are and label reading* unhealthy than healthy* they lowest in fat, but they are also the most nutrient dense* Dairy-Choose fat-free and low-fat Deli-Unless labeled low-fat, count on prepared items (salads, slaws, tuna and Produce- Spend the majority of your Frozen-Check sodium and fat content. seafood mixtures) as being high in fat time here. Select variety by choosing Some products will be fat-free while and sodium. different colors and textures others can be 40-50 grams of fat Check-out aisles-The candy bars and Fresh Fish Counter- Avoid breaded Meat/Produce-Choose leaner cuts of treats capture your attention when items red meat. Discard poultry skin before you’re the most tired and probably eating. hunger. Opt for candy-free aisles. Uncooked beans, grains, and pastas- Choose whole grain and whole wheat Bakery-Surprisingly, there are many Ice cream case- Yes, there is lower fat products whole grain and fat-free or low-fat alternatives, but recognize that the choices serving size is small (1/2 cup, the size of a Dixie cup). Choose novelty treats such as low-fat bars or fudgesicles. Healthy Eating on a Budget It’s as Easy as ... 1.1. PlanPlan

9Daily meals for a week before you go shopping 9Leftovers for another meal during the week 9To freeze large batch cooking for meals later in the month 2.2. BuyBuy

9In bulk for food your family eats a lot of 9Items from each food group:

Grains • Whole grain breads, pastas & cereals •Brown rice •Oatmeal Fruit • Fresh, frozen, dried or canned (packed in fruit’s own juice) • 100% fruit juice

Vegetables • Choose a variety of colors for different nutrition benefits • 100% juice Milk • Low-fat milk, yogurt, & cheese

Meat & • Lean cuts of red meat, poultry, fish Beans • Beans, peanut butter, & nuts

3.3. SaveSave 9Use coupons only to buy the foods you really like 9Check out weekly specials in newspapers and circulars 9Get bargain prices on fruits and vegetables that are in season Size Up Your Nutrition Label

1. Be aware that label information is based on one serving. If you consumed both servings that are in this package, for example, you would double the label information to determine the calories, fat, etc. that you consumed. 2. Check calorie content for a serving. As a general guide, snacks should be less than 200 calories. 3. Eating too much fat, saturated fat, trans fat, cholesterol, or sodium may increase your risk of certain chronic diseases, like heart disease, some cancers, or high blood pressure. 4. Most Americans don't get enough dietary fiber, vitamin A, vitamin C, calcium, and iron in their diets. 5. Daily Values provide nutrient goals based on a 2,000 or 2,500 calorie diet. 6. Each nutrient is based on 100% of the daily requirements for that nutrient. The % Daily Value helps you determine if a serving of food is high or low in a nutrient.

What Counts As A Serving?

Fruit Group - a 1/2 cup serving equals:

• 1 small apple, banana, orange • 1/2 cup of chopped, cooked, or canned fruit • 1/4 cup dried fruit • 3/4 cup of fruit juice

Vegetable Group - a 1/2 cup serving equals:

• 1 cup of raw leafy vegetables • 1/2 cup of other vegetables -- cooked or chopped raw • 1/2 cup of vegetable juice

Grain Products Group (bread, cereal, rice, and pasta) - an ounce serving equals:

• 1 slice of bread • 1 cup of ready-to-eat cereal • 1/2 cup of cooked cereal, rice, or pasta

Milk Group (milk, yogurt, and cheese) a cup serving equals:

• 1 cup of milk or yogurt • 1-1/2 ounces of natural cheese • 2 ounces of processed cheese

Meat and Beans Group (meat, poultry, fish, dry beans, eggs, and nuts) - an ounce serving equals:

• 1 ounce of cooked lean meat, poultry, or fish • 1/2 cup of cooked dry beans or 1 egg counts as 1 ounce of lean meat. • Two tablespoons of peanut butter or 1/3 cup of nuts count as 1 ounce of meat.

For more fun tips visit us at www.fitcitychallenge.org

EATING SMART ON THE RUN Fast Food Survival Guide

Order a kid’s meal. You will get 1less food for less money. Share your meal with 2 a family member or friend. Order water instead 3 of soft drinks. Don’t super-size. Super-sizing usually provides more fries, more 4 soft drink and more calories. Think twice when ordering the value meal combo. They usually 5 contain larger serving sizes. Order a smaller hamburger 6 and a smaller order of fries. Eat and prepare more meals at home. Choose fast food only 7 occasionally. DRINK MORE LOW-FAT OR FAT-FREE MILK

• Children 1-2 years: 2 cups per day of whole milk • Enjoy milk with meals • Enjoy milk on cereal • Children 2-8 years: 2 cups per day of fat- • Enjoy milk in hot beverages free or low-fat milk or equivalent milk • Enjoy yogurt to go products • Enjoy frozen yogurt • Children 9 years and older: 3 cups per • Enjoy yogurt smoothies day of fat-free or low-fat milk or • Enjoy creamy soups equivalent milk products • Enjoy dry milk powder • Adults: 3 cups per day of fat-free or low- fat milk or equivalent milk products

• Keep a water bottle handy o In the car, at home, work or school Fill it with cool water DRINK MORE WATER o throughout the day o Add a squeeze of lemon, lime • Drink six to eight 8-ounces glasses or orange of water each day • Drink water before, during and • If the weather is very warm or if you after physical activity are more physically active, you need • Encourage children to drink to drink more water water

DRINK MORE 100% JUICE

• Infants: juice should not be given before 6 months of age. After 6 months of age, infants should not be given juice from bottles or cups that allow them to drink juice easily throughout the day. Infants should not be given juice at bedtime. Juice should be limited to no more than 4 ounces a day. • Children ages 1-6: limit juice to 4-6 ounces per day • Children ages 7 to 18: limit juice to 8-12 ounces per day • Adults: the Dietary Guidelines to do make a recommendation on the amount of juice for adults, but they do recommend eating whole fruits (fresh, frozen, canned, dried) rather than juice to get enough fiber

DRINK FEWER SOFT DRINKS

• Make them a sometimes drink • Drink smaller portions • Share with a family member or friend • Go light on the sugar in your sweet tea

Fruit smoothies are a quick, refreshing and tasty way to increase your calcium and fiber at the same time. There are lots of ways to make a fruit smoothie. You can mix and match from the three groups below until you find the smoothie that is just right for you and your family.

Choose ½ cup of a fruit • Bananas • Strawberries • Peaches • Blueberries • Nectarines • Mangoes

Choose 1 cup of a base • Low-fat plain yogurt • Low-fat vanilla yogurt Example 1 • ½ cup strawberries • Low-fat vanilla frozen yogurt • 1 cup low-fat vanilla yogurt • Frozen juice concentrate like apple or orange • ½ cup fat-free milk • Frozen fruit • Ice cubes Example 2 • ½ cup banana • 1 cup frozen orange juice • ½ cup low-fat milk Choose ½ cup of a liquid • Low-fat or fat-free milk Example 3 • Calcium-fortified soy milk • ½ cup blueberries • 1 cup low-fat vanilla frozen yogurt • 100% fruit juice • ½ cup orange juice

Directions Put all the ingredients in a blender and mix until smooth. Serve immediately. This will give you enough for two people. If there are more than two of you, you can make twice as much.