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Add more vegetables to your day.
Focus on fruits.
Make half your grains whole.
Eat and drink more fat-free or low-fat dairy
foods.
Variety of proteins.
Less salt and sodium.
Make better beverage choices.
Build a healthy meal.
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Provides necessary vitamins and minerals.
Most are low in calories.
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1. Discover fast ways to cook- cook fresh or frozen
vegetables in a microwave for a quick and easy
dish to add to a meal.
2. Be ahead of the game- cut up your favorite
vegetable and have them ready in a bag to eat
when time is limited or enjoy your cut up
vegetables on a salad.
3. While you’re out- When ordering, ask for a side
dish of vegetables or a side salad instead of the
typical fried side dish.
4. Try something new- Choose a new vegetable to
try. You never know what you may like.
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People who eat more fruits as part of an overall healthy
diet are likely to have a reduced risk of some chronic
diseases.
Fruits provide nutrients vital for health, such as
potassium, dietary fiber, vitamin C.
Any fruit or 100% fruit juice counts as a part of the
Fruit Group. Fruits may be fresh, canned, frozen, or
dried, and may be whole, cut-up, or pureed.
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Keep visible reminders- Keep a bowl of whole
fruit on the counter, table, or in the refrigerator.
Include fruit with breakfast- Top your cereal or
yogurt with bananas, strawberries, or peaches.
Drink 100%juice.
Snack on fruits- Dried fruits make great snacks.
They are easy to carry and store well.
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People who eat whole grains as part of a
healthy diet have a reduced risk of some
chronic diseases.
Bread, pasta, oatmeal, breakfast cereals,
tortillas, and grits are examples.
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Make simple switches- Eat whole wheat bread or
bagels instead of white.
Brown rice instead of white rice.
Whole-wheat pasta.
Whole-wheat macaroni in macaroni and
cheese.
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Dairy group- milk, yogurt, cheese, and fortified
soymilk.
They provide calcium, vitamin D, potassium,
protein, and other nutrients needed for good
health throughout life.
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Skim the fat- Drink skim or 1% milk.
Cheese choices- Look for reduced-fat or low-fat
on labels.
Beware of sweeter choices- Flavored milk, fruit
yogurts, frozen yogurt all have added sugar
that are not needed.
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Include animal (meat, poultry, seafood, and
eggs)
Plant (beans, peas, soy products, nuts, and
seeds) sources.
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Experiment- Try different protein dishes.
Adding to dishes- Add beans, peas, nuts, or
seafood to dishes.
Have an egg- Add an egg a day.
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Salt plays a role in high blood pressure.
Sodium intake for 1 day should be 2,300
milligrams or 1 teaspoon of salt.
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Think fresh- Most sodium is found in processed
foods. Fresh foods are generally lower in
sodium.
Vegetables and Fruits- Eat more vegetables and
fruits because they are naturally low in
sodium.
Read the label- Read the nutrition labels on
foods to pick ones low in sodium.
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Pay attention to condiments- soy sauce, ketchup,
pickles, olives, salad dressings, and seasoning
packets are high in sodium.
Boost potassium intake- may help to lower blood
pressure. Potatoes, beet greens, tomato juice,
beans, and bananas.
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What you drink is just as important as what
you eat.
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Drink water- soda, energy, or sports drinks
contain a lot of sugar which provides more
calories than needed.
Easy access- make water, low-fat or fat-free
milk, and 100% juice an easy option in your
home.
Dairy- Drink low-fat or fat-free milk. Each milk
offers the same vitamins and nutrients but the
calories go up when you drink 2% milk or
whole milk.
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Water on the go- Have a clean reusable bottle to
keep filling up with water to sip on throughout
the day.
Check the facts- Read nutrition labels at the
grocery when buying beverages. Check for
total sugars, fats, and calories.
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Think about how you can adjust the portions
on your plate to get more of what you need
without too many calories.
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Make half your plate veggies and fruits- They
contain nutrients and help promote good
health. They are also low in calories.
Add lean protein- Choose lean beef, chicken,
turkey, beans, or tofu. Make seafood twice a
week on your plate.
Include whole grains- At least half your grains
should be whole. Look for 100% whole grain
foods.
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Don’t forget the dairy- Pair your meal with a cup
of fat-free or low-fat milk.
Avoid extra fat- Avoid heavy gravies or sauces.