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 Eat 400-500 calories at any one meal Eat 100-200 calories at any one snack Eat <30% of your total calories from fat (40-60 grams) Eat <10% of your total calories from saturated fat (15-20 grams) Eat 25-30 grams of fiber Drink 8 cups of water Healthy Eating Tips Eat regular meals to avoid binge eating Separate eating from other activites (Don’t eat and watch TV) Plan “treat” foods into your calorie allowance Eat a variety of foods with all nutrients Keep a food diary to identify patterns that trigger overeating or unhealthy eating Limit your intake of fast foods Cut restaurant meals in half – bring home leftovers to enjoy as another meal Healthy Living Tips Get off the couch & away from the TV! (limit to no more than 2 hours a day) Get more steps into your routine – take the stairs, park further away, take the longer way Schedule time for physical activity into your week (plan a walk or group exercise class with a friend) Learn a new skill or sport you’ve always wanted to try 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? _____________________ _____________________ _______________________ 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.) _________________________________________ _________________________________________ _________________________________________ _________________________________________ _________________________________________ _________________________________________ _________________________________________ _________________________________________ _________________________________________ _________________________________________ _________________________________________ _________________________________________ _________________________________________ _________________________________________ _________________________________________ _________________________________________ _________________________________________ _________________________________________ _________________________________________ _________________________________________ _________________________________________ _________________________________________ _________________________________________ _________________________________________ _________________________________________ _________________________________________ _________________________________________ _________________________________________ _________________________________________ _________________________________________ _________________________________________ _________________________________________ 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