HEALTHY EATING TIPS & RECIPES. By: Tiffany Kroll & Jayna Evans

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1 HEALTHY EATING TIPS & RECIPES By: Tiffany Kroll & Jayna Evans

2 STARTING FRESH Prepare meals ahead of time. Cook a variety of proteins, veggies, and slice some fresh fruit and package so that it is already prepared to grab-n-go. Replace with the right alternatives. Replacing animal fats with vegetable fats, switching simple carbs with complex carbs, replacing soda with water, etc. Read the labels. Try not to focus on the calorie count so much, and worry about what the ingredients list looks like. Drink plenty of water. Many people are dehydrated and they don t even know it. Water helps flush our systems of waste products and toxins. It is also easy to mistake thirst for hunger, so try drinking 1-2 glasses of water before you eat something (this may also lower the amount of calories you ingest as well).

3 RECOMMENDED DAILY AMOUNTS Fruits & Vegetables at least 5 servings (1 serving = ½ cup) Calcium 1,000-1,200 mg Fiber g Protein g of lean protein per kilogram of body weight (2.2 lbs.) Saturated fat no more than 16 g Trans fat no more than 2 g (try to keep at a minimum) Sugar keep under 24 g for women & under 36 g for men Sodium no more than 1,500-2,300 mg Total Calories Per Day: Calories from carbohydrates: 45-65% of total calories Calories from fat: 20-35% of total calories Calories from protein: 10-35% of total calories

4 BASIC NUTRITION-FLUID INTAKE Use thirst to determine fluid needs. Aim for a 1:1 ratio of fluid replacement to fluid lost in sweat. Know how much is being consumed. Drink fluids with sodium during prolonged exercise sessions. Drink carbohydrate-containing sports drinks to reduce fatigue. Pay attention to environmental conditions.

5 FOOD PORTIONS Portion Control is a great way of knowing how much you should be eating in a sitting. It s easy to over eat (even with healthy foods) when having a meal. Try not to think of certain foods as off-limits. Start by reducing the portion size of the unhealthy foods you consume and not eating them as often. When you ban certain foods/food groups, it is natural to want those foods more and may end up overeating when you do have the chance to indulge. Take your time while eating. It actually takes a few minutes for your brain to tell your body that it has had enough food, so try to eat slower.

6 MYPLATE.GOV This diagram gives a great representation of what your plate should look like at meals. You want to try to have each food group covered, and balanced during meals. There are so many controversies on protein intake lately, and everyone has their own opinion. But you want to keep your diet as balanced as possible, and make sure you are not over consuming in one area because your body can only use so much of it. If you are un-able to intake dairy or gluten for health issues, then try to find the correct alternatives to insure that you are getting the correct amount of vitamins and minerals that are obtained from those food groups.

7 THE FOOD PYRAMID This is a different visualization on how your diet should be on a daily basis. You can see in this image that grains (whole grains) and vegetables take up most of the pyramid in the food category, along with dairy products. Meats are not half of the pyramid, although a lot of Americans believe that protein should be the majority of your diet. You should try to eat a variety of each food group, and try not to stick to the same foods constantly. Add in different colors with vegetables and fruits, or a different meat every week. Another major point to see is that exercise takes up a large section of this pyramid as well. The average person needs to have at least 150 minutes of moderate activity each week.

8 READING FOOD LABELS First look at the serving size, because sometimes it may be deceiving and you can easily over eat on a package of pretzels or chips. Figure out what the correct portion size is for that product, and portion it out. Look at the calorie count, and make sure that it is proportionate to your daily calorie consumption. Is that amount a food really worth that many calories? Avoid the bad fats, and stay away from trans fats. Trans fats raise LDL ( bad cholesterol) and lower HDL ( good cholesterol), so try to avoid foods with these in them. Keep in eye out on the sodium, because high sodium foods can increase blood pressure. Try to choose complex carbohydrates with a higher fiber content. This will help keep your belly satisfied for longer periods of time as well. Look at the ingredients list and make sure that it doesn t cover the whole back side of the package. It s best to stay in between 5-20 ingredients, because after that there are a lot of fillers and additives that are not so good for the body. Try to keep the sugar to a minimum as well, and look for foods that do not contain high fructose corn syrup or any other hidden sugars.

9 BENEFITS OF HEALTHY EATING & HEALTHY FOODS Improves mood Controls weight More energy Less stress Positive body image Combats diseases Etc.

10 RECIPES COCO BANANA DELIGHTS 1 ripe banana 1 cup of old fashioned oats 1/4 cup of unsweetened applesauce 1 big spoonful of natural peanut butter (~1/4 cup) 1 teaspoon of cinnamon 1/2 teaspoon of vanilla extract 3 tbsp of dark chocolate chips (you can add more if you like) Ingredients- Directionso Preheat oven to 350 F o Mash all together o 350 F for about minutes o Enjoy with some low-fat milk!

11 WHY ALTERNATIVES? These healthy cookies contain all good, wholesome ingredients that are nutritious and beneficial to one s well-being. COCO BANANA DELIGHTS: Have a high amount of fiber and contain whole grains (from the rolled oats) Contain potassium (from the banana) Contain healthy fats and protein (from the peanut butter) Have vitamin C (from the applesauce) Contain antioxidants and iron (from the dark chocolate Look at all these different health benefits from these cookies compared to the standard chocolate chip cookie that is loaded with un-needed simple sugars that spike insulin levels.

12 RECIPES CHOCOLATE CHIP PROTEIN BALLS Ingredients- 1 scoop of vanilla protein powder 1 cup of old-fashioned oats 1/2 cup of peanut butter 1/4 cup of honey 2 tbsp of dark chocolate chips 2 tbsp of ground flaxseed (optional if you don t have any) 1 tsp of vanilla extract Directions: o melt the peanut butter, & honey; stir until smooth; then stir in vanilla extract o mix in the dry ingredients to the mixture o roll into 1 inch wide balls & place them in the fridge for about 1 hour or you an enjoy them warm as well! Macros: Per 1 serving (makes about 12 balls) 94 calories / 5 g of fat / 11 g of carbs / 6 grams of protein

13 FINDING ALTERNATIVES Many people have a hard time opening up their minds to healthy alternatives, and often get caught up in the whole only eat grilled chicken and steamed veggies fad. There are so many healthier options out there that taste almost exactly like the original (unhealthy option), even by swapping one ingredient (whole wheat for white flour) can make the world of difference. Some examples are: Swapping low-fat milk for whole milk (or even drinking almond/soy milk) Whole wheat for white flour/bread (getting a thin crust pizza instead of thick crust) Eating raw fruits/vegetable instead of dried fruits or vegetables fried in oil Eating a chocolate protein bar instead of a candy bar Using honey instead of table sugar Parking farther away from the store and walking instead of looping around until you find front row parking

14 CREDIBLE SOURCES ACE.org Myplate.gov Myfoodpyramid.gov