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Building Healthy Meals & Strong Bodies Bushra Islam, RD, LD SNAP-Ed Nutrition Educator Healthy Portland Healthy Eating & Lifestyle Changes • Healthy Body • Improve mood & feelings • Mental capabilities • Inner spirit Healthy Eating & Regular Physical Activity • Decrease risk for diabetes, hypertension and cancer • Maintain a healthy weight • Build strong bones • Improve memory, eye sight, and boost immune function Follow the plate method: • Half of your plate should be fruits and vegetables • One quarter should be healthy grains • One quarter should be healthy protein • Lowfat dairy products may be included in every meal or in between meals Fruits and Vegetables • Provide vitamins, minerals and fiber • Fresh, frozen and canned are all OK. • Women & Men need 2 cups of fruit and 3 cups of vegetables every day Eat a Rainbow • Orange-Yellow: Eye sight, immunity, cancer. Ex. yellow peppers, carrots, peaches, • Dark Green: Immunity, Eye sight, Bones, Cancer. Ex. Green leafy vegetables, kiwi • White-Brown: Immunity, heart disease. Ex. Cauliflower, bananas, pear • Blue-Purple: Memory, Heart health. Ex. Purple cabbage, blue berries • Dark Red: Memory, Cancer. Ex. Beets, tomatoes, water melon Grains • Include rice, bread, pasta, cereal • Provide vitamins, minerals and fiber • Choose WHOLE GRAINS rather than refined grains • WHOLE GRAINS keep you feel full longer • Watch portion sizes of grains • Women: 5-6 cups a day • Men: 6-8 cups a day Fiber • Lower cholesterol, prevents constipation and helps with blood sugar control • ONLY found in foods that come from plants (fruits, vegetables, grains, beans, nuts, seeds) • Adults need about 30 grams per day. Protein • Protein builds, maintains and replaces the tissues of the body • Protein can come from PLANTS or from ANIMALS • Women: 5 ounces a day • Men: 6-7 ounces a day Choose Lean Protein • Plant protein: -beans -nuts -seeds -tofu (made from soybeans) • Animal protein: - chicken and turkey with no skin - lean cuts of red meat - fish - eggs -low fat dairy products Dairy Products • Dairy products include milk, yogurt and cheese • Calcium, vitamin D, protein • Choose SKIM or LOW FAT dairy foods • Choose PLAIN yogurt over flavored yogurt to reduce the sugar content • Women & Men: 3 cups a day Healthy Snacks • Nourishment for in between meals • Make up for missing food at meals • Nutrient dense, low fat, low sugar • Yogurt Parfrait, handful of nuts, fresh fruit, fruit/vegetable smoothie Physical Activity 1. 2. 3. 4. 5. 6. 7. Burn Calories Improves Mood Increase muscle mass Boost Energy Combat weight Improves health Prevent diseases How much Physical Activity Adults: 30 minutes or more on most days of the week Children: 60 minutes or more every day Moderate activities: Walking, gardening, briskly pushing a baby stroller, climbing the stairs, playing soccer, or dancing More Tips on Healthy Eating • Limit Saturated Fats • Healthier Fat options • Beverages • Salt Intake • Sweets Limit saturated fats • Saturated fat raises bad cholesterol in your blood • High cholesterol raises your risk of having heart disease • Saturated fat is found in fatty meats, fried foods, baked goods, dairy products that are not labeled low-fat OILS-which ones to choose? • All oils (even “good” oils) a lot of calories (from fat) and should be limited when possible. • Avoid deep-frying foods • olive oil is a healthier choice than other vegetable oils. Olive oil should be eaten cold or only cooked on very low heat. • Canola oil is a better choice for cooking foods at higher temperatures. Water is best to drink • Drinking soda and juice adds lots of extra sugar • Coffee and tea are OK, but limit added sweeteners and cream • Try sparkling water, or add fruit slices to add more flavor Watch added salt (sodium) • Most adults need 2,000 mg/day • Too much salt raises risk for hypertension • Salt is generally added to less healthy foods (fast food, frozen meals, processed foods) • Cooking food at home lets you control the amount of salt you use • Check the label for sodium content Limit added sugar • Added sugar raises the risk for diabetes and obesity • Soda, ice cream, cookies, cakes and candy have lots of added sugar • Fruits have natural sugar and better for health • Eat dry, fresh or no sugar added canned fruit to satisfy craving for sweets • Try low sugar or sugar free recipes for desserts and snacks QUESTIONS?