Download Nutrition Challenge Guide

 Nutrition Challenge Guide 1. Healthy choices for each meal: Adding more fruits and Vegetables to your meals. 2. Healthier choice for drinks: water instead of high sugar soda or fruit drinks. 3. Manage eating between meals or late night snacks. 4. Avoid fast foods or processed foods. 4. Cut back on sweet treats or unhealthy snacks, including chip, cookies, and candy bars that contains high-­‐sugar, high fat, food coloring, etc. 5. Reduce sodium intake. Don’t Skip Breakfast: •
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Breakfast is the most important meal of the day. Breakfast provides you with the energy and nutrients that lead to increased concentration in the classroom or workplace. Studies show that breakfast can be important in maintaining a healthy body weight. Hunger sets in long before it's time for lunch, but because it's not convenient to eat properly, many people who have not eaten breakfast snack on foods that are high in fat and sugar. People who skip breakfast are unlikely to make up their daily requirement for some vitamins and minerals that a simple breakfast would have provided. Breakfast provides energy for the activities during the morning and helps to prevent that mid-­‐morning slump. *Get up 15 minutes earlier. You can fix and consume a healthy breakfast in 15 minutes or less. *Plan ahead to eat breakfast. This means you should decide what you are going to eat for breakfast before the next morning. You can save time by putting out the box of cereal or cutting up some fruit the night before. Tips on Healthy Breakfast: •
Choose 2 to 3 foods, including at least one from each of the following food groups: -­‐Whole grain (i.e. cold cereal, hot cereal, toast, muffin, bagel) -­‐Fruits (apple, banana, strawberries, blueberries, etc. look for fruits in season) -­‐Nuts (almond, walnuts, cashew, pecan etc) Hot cereal: Oatmeal or millet (you can add small hand-­‐full of almond, walnuts etc to your hot cereal) Cold cereal: When faced with all those cereal choices, the 3 things to consider are whole grains, fiber and the amount of sugar per serving. A good cereal is one that is 100 percent whole grain and provides 16 grams of whole grains per serving—a third of the way toward the goal of 48 grams of whole grains a day. Next, focus on fiber (out of a daily goal of 20 to 35 grams). Cereals range in fiber from less than 1 gram to more than 10 grams per serving. Then, check the sugar content. Cereals often contain many forms of sugar under different disguises. The nutrition label will tell you how much sugar there is, in grams, per serving. Many cereals have more than 12 grams per serving, which is the equivalent of 3 teaspoons of sugar. Cereals that contain dried fruits, such as raisins, blueberries or cranberries, also tend to be high in sugar, not only from the fruits themselves but also because they may be coated in more sugar. Sugar: If you are adding sugar to your hot cereal, try maple syrup instead. Pass on the pastry: If you eat something refined, like an overly sweet cinnamon roll, that’s the worst thing you can eat,” says Judy Caplan, a registered dietitian nutritionist for the Academy of Nutrition and Dietetics. “You get an insulin [spike], and [then] your blood sugar drops too low so you get hungry again...” Morning Drinks: • Try soy or almond milk instead of milk or milk product. • Replace that morning cup of coffee with a glass of fresh squeezed orange juice or fruit smoothie. Lunch and Dinner: •
Choose 2 to 3 foods, including at least one from each of the following food groups: -­‐Whole grain and Legumes, Seeds (i.e. bread, brown rice or quinoa, lentil, beans) -­‐Seeds (sun-­‐flower seeds, pumpkin seeds, hemp seeds, etc.) -­‐Vegetable (i.e. Romaine lettuce, cucumber, tomatoes, sprouts, bell peppers; you can add some sun-­‐flower seeds, pumpkin seeds, hemp seeds to your salad) -­‐Fruits (apple, banana, strawberries, blueberries, etc. look for fruits in season) -­‐Nuts (you can add small hand-­‐full of almond, walnuts as snacks) •
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Pack your lunches. Healthy Sandwiches: Vegetable Soup: Fruits: pack a tangerine, banana, or grapes to eat, or choose fruits from a salad bar. Salads: Be sure to include salad/fresh vegetables with each meal. The latest dietary guidelines call for five to thirteen servings of fruits and vegetables a day (2½ to 6½ cups per day), depending on one’s caloric intake. Dried fruits make great snacks. They are easy to carry and store well. Suggestions for eating out: Always order some fresh raw vegetables along with your meal. Cut back on ordering desert. •
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*Last meal of the day should be the lightest of the day: At least 3 hours before you go to sleep. If you eat a heavy dinner, you’re not as likely to get rid of those calories before you turn in. Eating too close to bedtime also increases your blood sugar and insulin, which causes you to have a hard time falling asleep. Beverages to limit: Water is the best choice for quenching your thirst. ***You can calculate your daily water intake by taking your weight in pounds dividing it by 2, and converting to ounces. Example: 160 pounds divided by 2 = 80 oz. Your daily water intake will be measured in ounces. Drinks that are loaded with sugar are the worst choice; they contain a lot of calories and virtually no other nutrients. Consuming high-­‐sugar drinks can lead to weight gain and increased risk of type 2 diabetes, cardiovascular disease and gout. •
The average can of sugar-­‐sweetened soda or fruit punch provides about 150 calories. If you were to drink just one can of a sugar-­‐sweetened soft drink every day, and not cut back on calories elsewhere, you could gain up to 5 pounds in a year. (2) Cutting back on sugary drinks may help control your weight and may lower your risk of type 2 diabetes. •
Sports beverages are designed to give athletes carbs, electrolytes, and fluid during high-­‐intensity workouts that last an hour or more. For other folks, they’re just another source of sugar and calories. •
Energy drinks have as much sugar as soft drinks, enough caffeine to raise your blood pressure, and additives whose long-­‐term health effects are unknown. For these reasons it’s best to skip energy drinks. References: http://www.hsph.harvard.edu/nutritionsource/healthy-­‐drinks/ Carbohydrates: quality matters What’s most important is the type of carbohydrate you chose to eat because some sources are healthier than others. The amount of carbohydrate in the diet – high or low – is less important than the type of carbohydrate in the diet. For example, healthy, whole grains such as whole wheat bread, rye, barley and quinoa are better choices than highly refined white bread or French fries. The healthiest sources of carbohydrates—unprocessed or minimally processed whole grains, vegetables, fruits and beans—promote good health by delivering vitamins, minerals, fiber, and a host of important phytonutrients. Unhealthier sources of carbohydrates include white bread, pastries, sodas, and other highly processed or refined foods. These items contain easily digested carbohydrates that may contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease. Try these tips for adding healthy carbohydrates to your diet: 1. Start the day with whole grains. Try a hot cereal, like steel cut or old fashioned oats (not instant oatmeal), or a cold cereal that lists a whole grain first on the ingredient list and is low in sugar. A good rule of thumb: Choose a cereal that has at least 4 grams of fiber and less than 8 grams of sugar per serving. 2. Use whole grain breads for lunch or snacks. Confused about how to find a whole-­‐grain bread? Look for bread that lists as the first ingredient whole wheat, whole rye, or some other whole grain —and even better, one that is made with only whole grains, such as 100 percent whole wheat bread. 3. Also look beyond the bread aisle. Whole wheat bread is often made with finely ground flour, and bread products are often high in sodium. Instead of bread, try a whole grain in salad form such as brown rice or quinoa. 4. Choose whole fruit instead of juice. An orange has two times as much fiber and half as much sugar as a 12-­‐ounce glass of orange juice. **Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas are examples. Reference: http://www.hsph.harvard.edu/nutritionsource/carbohydrates/ Protein: Contrary to popular belief, there are plenty of protein in fruits and vegetables. Cut back on meat or meat by products as your primary sources of protein and try some great vegetarian option. Beans & Lentils Protein Content: beans, 12 to 14 g per cup cooked; lentils, 18 g per cup cooked; Beans and lentils are the cheapest source of protein out there. Nuts & Seeds Protein Content: Nuts, 3 to 7 g per 1/3-­‐cup serving, depending on the type (peanuts and pine nuts have the most); Seeds, 2 to 5 g per 1/3-­‐cup serving, depending on type; Almonds, walnuts, pecans, pistachios, cashews, and pine nuts are all good vegetarian protein sources. Fruit Many fruits contain between 4-­‐8% protein and as a significant part of your diet, they provide a significant amount of complete protein. That’s right, fruit is a complete protein with all 8 essential amino acids! Non-­‐sweet fruit like tomatoes, zucchini and cucumbers also have protein. Leafy Green Vegetables Leafy green vegetables are a good source of protein. Two cups of kale has 4 grams while dandelion will have 3 grams. A head of leaf lettuce will provide about 5 grams. Basically, two large bunches of dark leafy greens each day will supply anywhere from 14-­‐20 grams of protein. Benefits of Vegetarian diets—naturally low in saturated fat, high in fiber, and replete with cancer-­‐protective phytochemicals—help to prevent cancer. Large studies in England and Germany have shown that vegetarians are about 40 percent less likely to develop cancer compared to meat-­‐eaters. In the United States, studies of Seventh-­‐Day Adventists have shown significant reductions in cancer risk among those who avoided meat. Similarly, breast cancer rates are dramatically lower in nations, such as China, that follow plant-­‐based diets. Interestingly, Japanese women who follow Western-­‐style, meat-­‐based diets are eight times more likely to develop breast cancer than women who follow a more traditional plant-­‐based diet. Meat and dairy products contribute to many forms of cancer, including cancer of the colon, breast, ovaries, and prostate. Harvard studies that included tens of thousands of women and men have shown that regular meat consumption increases colon cancer risk by roughly 300 percent. High-­‐fat diets also encourage the body’s production of estrogens, in particular, estradiol. Increased levels of this sex hormone have been linked to breast References: https://pcrm.org/health/diets/vegdiets/vegetarian-­‐foods-­‐powerful-­‐for-­‐health; http://www.incrediblesmoothies.com/raw-­‐food-­‐diet/raw-­‐nutrition/protein-­‐sources-­‐on-­‐a-­‐vegan-­‐
raw-­‐food-­‐diet/; http://www.rodalenews.com/vegetarian-­‐protein-­‐sources Sodium and Salt !
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Salt plays a role in high blood pressure. Sodium intake should be reduced to less than 2,300 milligrams of sodium a day (about 1 teaspoon of salt). Adults age 51 and older, and individuals with high blood pressure, diabetes, or chronic kidney disease should further reduce their sodium intake to 1,500 mg a day. Most of the sodium Americans eat is found in processed foods. Eat highly processed foods less often and in smaller portions. Fresh foods are generally lower in sodium. *Sodium intake should be reduced to less than 2,300 milligrams of sodium a day (about 1 teaspoon of salt). Cutting Back on Sweet Treats !
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Limit the amount of foods and beverages with added sugars you and your kids eat and drink. Sweet treats and sugary drinks have a lot of calories and few nutrients. It’s not necessary to get rid of all sweets and desserts. Serve small portions. Limit deserts and sweet treats to special occasions. Adapted from the USDA (United States Department of Agriculture) Center for Nutrition Policy and Promotion: http://www.choosemyplate.gov/healthy-­‐eating-­‐tips/ten-­‐tips.html Cheese Facts and Alternatives Americans eat more than 33 pounds of cheese per person per year—three times more than they did in 1970—and our country is more obese than ever. Cheese is a high-­‐calorie product loaded with fat, sodium, and cholesterol. Typical cheeses are 70 percent fat. And the type of fat they contain is mainly saturated (“bad”) fat, which increases your risk of heart disease and diabetes. Cheese is the number-­‐one source of saturated fat in the American diet. Decreasing saturated fat intake will reduce your risk of developing heart disease, according the 2010 Dietary Guidelines for Americans. One-­‐fourth of an average 12-­‐inch cheese pizza contains nearly 13 grams of fat, including 6 grams of saturated fat and 27 milligrams of cholesterol. An ounce of cheddar contains 9 grams of fat, including 6 grams of saturated fat. Part-­‐skim versions of cheeses are not much better, with just slightly lower amounts of fat. About one-­‐third of adults and 12.5 million children and adolescents are obese. And obesity is a major cause of death, attributable to heart disease, cancer, and diabetes, according to the Centers for Disease Control and Prevention. Cheese Alternatives Cheese can be replaced by soy, rice, almond-­‐based cheese, or nutritional yeast. Unfortunately, many commercial brands still contain milk proteins such as casein and whey. Galaxy Foods vegan cheeses and VeganRella are milk-­‐free brands. Here are a few more suggestions: • Cream cheese: Try Tofutti, a soy-­‐based substitute. Or spread a fresh avocado on your bagel instead! • Ricotta cheese: Blend up firm tofu (drained). This tastes great in lasagna! • Parmesan cheese: You can buy commercially available brands such as Galaxy Foods, or you can make your own in minutes! • Nutritional yeast adds a cheesy taste to sauces, pizza, and casseroles. • Add baked seasoned tofu slices to sandwiches, or bite-­‐sized chunks to salads. Source: http://www.pcrm.org/health/health-­‐topics/cheese-­‐facts-­‐and-­‐alternatives