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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
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
Imported Grapes
Bell Peppers
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
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
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