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5 Principles of Healthy Eating Heather Erickson RD, LD, CDE 1. Limit Processed Foods Strips foods of important nutrients and antioxidants Whole fruit has fiber and antioxidants that are lost during the processing that occurs when making juice (sugar is also added) Often times adds many man-made chemicals that our body does not know how to process Use the “5 ingredient rule” when purchasing packaged foods If you can’t pronounce it, don’t eat it But the label says “healthy” on it???!!! Increase Intake of Fruits and Vegetables Recommendation is 3c vegetables and 2c fruits daily Fresh or fresh frozen is best Canned may have added sodium and sugars so look at labels Many important vitamins, minerals, antioxidants and nutrients. Very low calorie. Do I need to buy organic?? Best to buy Organic Nectarines Celery Pears Peaches Apples Cherries Strawberries Imported Grapes Spinach Potatoes Bell Peppers Raspberries Decrease Saturated Fat and Eliminate Trans Fat Fatty meats and cheeses are main sources of saturated fat Body can tolerate about 15gm saturated fat per day Find an alternative for foods that have hydrogenated oils in the label Trans fat is man made and very detrimental to our health Look for hydrogenated oils in the ingredients Choose healthier fats like avocado, nuts, olive oil Choose Whole Grain over Refined Whole wheat flour should be first ingredient Refined foods spike blood sugars which promotes storage of fat No nutritional value to refined products Watch Added Sugars AHA recommends women limit added sugars to 6tsp/day, men to 9tsp/day Average adult consumes 23tsp/day, 87# per year AVERAGE CHILD CONSUMES 32tsp/day, 118# per year!!! Cane juice, Dehydrated cane juice, Cane juice solids, Cane juice crystals, Dextrin, Maltodextrin, Dextran, Barley malt, Beet sugar, Corn syrup, Corn syrup solids, Caramel, Buttered syrup, Carob syrup, Brown sugar, Date sugar, Malt syrup, Diatase, Diatastic malt, Fruit juice, Fruit juice concentrate, Dehydrated fruit juice, Fruit juice crystals, Golden syrup, Turbinado, Sorghum syrup, Refiner's syrup, Ethyl maltol, Maple syrup,Yellow sugar, Sucrose, Maltose, Dextrose, Fructose, Glucose, Galactose, Lactose, High fructose corn syrup, Glucose solids Questions?