Eat more fruits and vegetables

Save this PDF as:
 WORD  PNG  TXT  JPG

Size: px
Start display at page:

Download "Eat more fruits and vegetables"

Transcription

1 week 2 itinerary: GET N YOUR FRUITS AND VEGGIES! Eat more fruits and vegetables One of the best ways to improve your diet, get healthy, and begin to lose weight is by eating more fruits and vegetables! Not only are they the lowest calorie foods available, they re packed with vitamins, minerals and disease fighting compounds. With such a wide variety of fruits and vegetables available, you ll be getting N your servings in no time! This week, one of your goals will be to increase the amount of fruits and vegetables you are eating. Remember, the greater variety color of vegetables and fruits you eat, the more protective compounds you put into your body. And the protection you get from eating one color is generally different but complimentary to that of other colors. This fruit and veggie resource guide will provide you with tips and strategies to begin to incorporate more into your diet right away. Remember, eating fruits and veggies doesn t just happen; it is up to you to make it happen! Plan a trip to a grocery store near campus and stock up, you ll be better equipped to meet your goals this week. STATISTIC: All Americans should eat 7 10 half cup servings of fruits & vegetables each day! GOAL: To improve health and fitness by eating more fruits & vegetables & increase daily steps. OBJECTIVE: Record fruits & vegetables eaten & daily steps accumulated each day. This week s raffle prize is:??????????????????????????????????? RAFFLE TICKET OPPORTUNITIES: do these and receive one ticket for each [1] Record fruits and vegetables eaten each day [2] Record steps each day [3] Attend scheduled N ergy activities

2 This week, try the suggestions to the right and begin to increase the amount of fruits and veggies in your diet! 9 Easy Ways to get your fruits and vegetables! [1] Eat at least one serving of fruit every day at breakfast. [2] Have fruit for dessert. [3] Have a serving of fruit or vegetables for a snack in the morning or afternoon. [4] Fill up half of your plate with vegetables at dinner. [5] Combine frozen fruit in the blender with a low fat yogurt for a smoothie. [6] Have one meatless meal this week use beans instead. They re cheap too! [7] Have a large salad for lunch (use dressing on the side to limit excess calories). [8] If you eat out, ask for extra vegetables with your order. [9] While you are studying, snack on fruits and vegetables instead of other foods. DID YOU KNOW? After the age of two, 97% of Americans do not eat 1 ½ cups of vegetables per day. Of the 3% who do, one quarter of these vegetables are French fries. ACS 5 A Day Campaign How Many Colors Can You Eat? Read through the following list of fruits and vegetables and circle the types that you want to try this week. Use this sheet at the grocery store to help buy what you need. Go for as many different colors as possible! Keep the fruits and veggies you buy out where you can see them that way, you ll be more likely to eat them! Remember to eat the skin whenever possible, most of the disease fighting compounds are found in the color. More Color More Variety Better Health! FRUIT Apples Apricots Avocados Banana Blueberries Cantaloupe Cherries Cranberries Dates Figs Grapefruit Grapes Guava Honeydew Kiwifruit Kumquat Lemon Lime Mango Nectarine Orange Papaya Peach Pear Persimmon Pineapple Plum Pomegranate Pummelo Raspberries Apples Apricots Avocados VEGETABLES Asparagus Artichokes Arugula Beans Beets Bell Peppers Broccoli Brussels Sprouts Carrot Cauliflower Celery Cucumber Eggplant Green Beans Iceberg Jicama Leaf Lettuce Mushrooms Okra Onion Peas Potato Pumpkin Radish Romaine Spinach Shallots Squash Sweet Corn Sweet Potato Tomato Turnip

3 HEALTHY SLEUTH: Finding fruits and veggies on campus. CAMPUS LOCATION FRUITS AND Downunder Café & Food Court Argenta Hall Apples, Bananas, Oranges, Pears, Salad Bar. D C Store Argenta Hall Canned fruit, canned vegetables, Apples, Bananas, Oranges, Pears, Fruit Salad, Green Salads, 100% Juice The OverLook Jot Travis Building Apples, Bananas, Oranges, Grapes, Pears, Strawberries, Green Salads, 100% Juice, Various real fruit in most smoothies* Northside Cafe Student Services Building Apples, Grapes, Oranges, 100% Juice Las Trojes Mexican Express Ansari Business Building Apples, Bananas, Pears, Fruit Salad, Green Salad, 100% Fruit Juice Starbucks 100% Juice, Various real fruit in most smoothies* Keva Juice Various real fruit in most smoothies* *Beware of excess sugar & calories in some smoothies

4 Green Salads Port of Subs Pack Pit Stop ASUN Bookstore Canned, fresh and frozen fruits and veggies, and other healthy snacks Villa Fresh Italian Kitchen Green Salads, Fruit Salad Cantina del Lobo Green Salads, Veggie Cantina Wrap Einstein Bagels Green Salads, Fruit Cups, 100% Fruit Juice Panda Express Veggie Stir Fry Pathways Pathways Center for Molecular Medicine Building, far north end of campus Fresh Fruit, Green Salads, Vegan Options Bytes Mathweson IGT Knowledge Center Fruit Cups, 100% Fruit Juice Jolt N Java Getchell Building Various real fruit in smoothies* *Beware of excess sugar & calories in some smoothies

5 DID YOU KNOW? Almost without exception epidemiological studies have found vegetables and fruits to be protective against cancer as well as a range of other diseases. American Journal of Clinical Nutrition 1998;68: DID YOU KNOW? It s hard to go wrong if you fortify your diet with colorful foods. Almost every one of them is loaded with diseaseproofing compounds. Daniel Nadeau, MD Author of The Color 10 Reasons to get fruits and vegetables N your diet [1] Taste Great. [2] Low in calories. Fruits and veggies are some of the lowest calorie foods you can eat! [3] Cut disease risk. Eating a diet high in fruits and vegetables may help reduce the risk of many diseases such as heart disease, high blood pressure, and some cancers! [4] Vitamins and Minerals. Fruits and vegetables are rich in vitamins and minerals such as vitamin A,C and E, to name just a few! [5] Fiber. Fruits and vegetables contain fiber that helps to keep you full and maintain a healthy digestive system! [6] Quick Snacks. Grab an apple fruits and veggies make the easiest snacks to grab and go! [7] Variety. There are so many different fruits and vegetables to try, eating them never gets boring! [8] Color and Texture. Fruits and veggies make your plate beautiful and the variety of textures and colors are naturally appealing to the senses! [9] Convenience. Fresh, frozen, canned or dried as a busy college student the convenience can t be beat! [10] They re Fun to Eat! Fruits and Veggies are an EASY win for weight loss Check out these calorie comparisons and start replacing sweets with fruit today! If weight loss is your goal, make the simple change of substituting fruit for sweets and begin saving hundreds of calories! ONE banana nut muffin 7 bananas! ONE 6oz slice of cake 200 whole strawberries! ONE package Skittles 150 grapes! ONE pint gourmet ice cream 15 apples! ONE glazed donut 1 whole cantaloupe! ONE 6oz brownie 9 oranges!

6 How will you get N your servings each day? It may seem next to impossible to get 7 10 servings of fruits and vegetables each day, and you might think it is too expensive to eat them, but it s really not! All it takes is a little planning, and having fruits and vegetables readily available. As the sample plan below illustrates it isn t costly nor is it difficult to start eating healthier today! Sample plan for incorporating fruits and vegetables Breakfast 1 banana 2 servings Lunch 1 sliced tomato, 1 apple 2 servings Snack 1 cup baby carrots 2 servings Dinner 1 can vegetables 3 servings Total servings 9! Approximate cost $2.00 $2.50 (less than a mocha or latte!) GROCERY STORES NEAR CAMPUS Raley s: Keystone Ave. 1.8 miles SaveMart: Keystone Ave. 1.9 miles WinCo: Northtowne Lane 2.5 miles Safeway: Mae Anne Ave. & McCarran Blvd 2.89 miles WalMart: West 7 th Street 3 miles Fruit and Vegetable Resources Want to know more about eating healthy? The following list of additional resources can provide you with further information on creating a healthy diet and eating more fruits and vegetables. U.S. Department of Agriculture (USDA): American Heart Association: Centers for Disease Control and Prevention:

Table 9 Page 12 Q13. Which of the following produce items have you purchased FRESH (NOT frozen, canned or dried) in the past 12 months?

Table 9 Page 12 Q13. Which of the following produce items have you purchased FRESH (NOT frozen, canned or dried) in the past 12 months? Banner 1 Table 1 Page 1 Q5. What is your household income? Table 2 Page 2 Q6. What is your marital status? Table 3 Page 3 Q7. How many dependent children do you have? Table 4 Page 4 Q8. In which state

More information

(Adopted April 25, 2003, Amended May 22, 2009)

(Adopted April 25, 2003, Amended May 22, 2009) DRC GOOD ARRIVAL GUIDELINES (Adopted April 25, 2003, Amended May 22, 2009) Section 16 of the DRC Trading Standards policy on grade and condition standards for commodities stipulates: With regard to grade

More information

NUTRITION EDUCATION CARDS AND HOSPITALITY TRAINING FOR SCHOOL NUTRITION SERVICES STAFF

NUTRITION EDUCATION CARDS AND HOSPITALITY TRAINING FOR SCHOOL NUTRITION SERVICES STAFF SWEET RED PEPPERS All red peppers start out green, then turn red. Red peppers have calcium for healthy bones. WINTER SQUASH Squash has Vitamin A for healthy eyes. Orange vegetables help you have healthy

More information

LARGE GROUP PRESENTATION: PRESENTER S NOTES

LARGE GROUP PRESENTATION: PRESENTER S NOTES LARGE GROUP PRESENTATION: PRESENTER S NOTES Introduce yourself. Welcome! We are so glad you are here to learn about fruits and vegetables. Icebreaker Handout: Fruit or Vegetable: Parts of Many Words Read

More information

week 2 itinerary: CALORIES $25 Scheels Gift Card This week s raffle prize is: Why would you ever want to track calories? Here are some of the benefits

week 2 itinerary: CALORIES $25 Scheels Gift Card This week s raffle prize is: Why would you ever want to track calories? Here are some of the benefits week 2 itinerary: CALORIES Know your calorie intake. Food is made up of calories and calories are what fuel your body throughout the day! Understanding calories is an important piece of becoming a healthier

More information

Fiber. What is fiber? Fiber is a part of plant food. There are two types of fiber:

Fiber. What is fiber? Fiber is a part of plant food. There are two types of fiber: Fiber An important part of a healthy diet is eating fiber-rich foods. This handout will explain what fiber is, where it s found, and how to increase the amount of fiber in your diet. What is fiber? Fiber

More information

Take Control Nutrition Tools for Diabetes. 50/50 plate Portions Servings

Take Control Nutrition Tools for Diabetes. 50/50 plate Portions Servings Take Control Nutrition Tools for Diabetes 50/50 plate Portions Servings Eat more Vegetables Especially non starchy vegetables Choosing Foods to manage blood glucose Select a variety of colors and types

More information

Adult portion size examples - approximately equivalent to 80g in weight

Adult portion size examples - approximately equivalent to 80g in weight FRUIT - Adult portion size = 80g Fruit (Always check labels for additives) Adult portion size examples - approximately equivalent to 80g in weight (As eaten, edible portion, drained if canned) Apple: fresh

More information

Fibe. Fiber and water work together in bowel regulation. Be sure to drink eight to ten (8 ounce) glasses of

Fibe. Fiber and water work together in bowel regulation. Be sure to drink eight to ten (8 ounce) glasses of r Fibe An important part of a healthy diet is eating a variety of fiber-rich foods, including whole-grain breads and cereals, fruits and vegetables, beans and nuts. Fiber is an important part of your diet.

More information

My Diabetic Meal Plan during Pregnancy

My Diabetic Meal Plan during Pregnancy My Diabetic Meal Plan during Pregnancy When you have diabetes and are pregnant, you need to eat small meals and snacks throughout the day to help control your blood sugar. This also helps you get in enough

More information

Carbohydrate counting a pocket guide

Carbohydrate counting a pocket guide counting a pocket guide www.bayerdiabetes.ca Contents Starches 3 Vegetables 4 Fruit/Fruit juices 5 Milk/Yoghurt 5 Fast foods 6 Proteins (meat/meat substitutes) 6 Drinks 6 Sweets/Sugary foods 7 Combination

More information

What Color is Your Food?

What Color is Your Food? FN-595 (Revised) What Color is Your Food? Taste a rainbow of fruits and vegetables for better health Julie Garden-Robinson, Ph.D., L.R.D. Food and Nutrition Specialist North Dakota State University Reviewed

More information

STAGE 1: THE RAPID START PLAN: 14 DAYS OF SAMPLE MENUS

STAGE 1: THE RAPID START PLAN: 14 DAYS OF SAMPLE MENUS 54 \ T HE U LTIMATE W EIGHT S OLUTION F OOD G UIDE STAGE 1: THE RAPID START PLAN: 14 DAYS OF SAMPLE MENUS The Rapid Start menus supply an average of 1,100 to 1,200 calories a day, with approximately 30

More information

Pilot s Diet Days 1-5. Day 1. B-½ orange or ½ grapefruit, 1-2 boiled eggs

Pilot s Diet Days 1-5. Day 1. B-½ orange or ½ grapefruit, 1-2 boiled eggs Pilot s Diet Days 1-5 Pilot s Diet-You could lose 20-60 pounds in one month! Diet does not depend on calories but food chemical interactions. No modifications or replacements allowed. You can eat any quantity

More information

Appendix A Food Sources of Vitamins and Minerals

Appendix A Food Sources of Vitamins and Minerals Appendix A Food Sources of Vitamins and Minerals Appendix A 229 Appendix A Food Sources of Vitamins and Minerals Vitamin A (Retinol) Food Amount IU* Liver 3 oz 45,400 Crab 2 cup,680 Egg medium 590 Fats

More information

Food Groups To Encourage. chapter OVERVIEW

Food Groups To Encourage. chapter OVERVIEW 23 chapter 5 Food Groups To Encourage OVERVIEW Increased intakes of fruits, vegetables, whole grains, and fat free or low fat milk and milk products are likely to have important health benefits for most

More information

** In the beginning it is best to limit your food options. We have provided 3 examples for each meal. You will do best by sticking to this.

** In the beginning it is best to limit your food options. We have provided 3 examples for each meal. You will do best by sticking to this. Female Fat Loss Formula Diet: This is the diet you will follow. There are no foods that are off limits, but rather foods that are emphasized and those that are minimized. Here are the general rules you

More information

PLATEAUS AND MAINTENANCE

PLATEAUS AND MAINTENANCE PLATEAUS AND MAINTENANCE Weight Loss Plateau the dieter's curse! The majority of people will experience a period when the scale just does not move. Some plateaus last for few weeks, others for months.

More information

Your child s diet with Dietary Fructose Intolerance (DFI)

Your child s diet with Dietary Fructose Intolerance (DFI) Your child s diet with Dietary Fructose Intolerance (DFI) What is Dietary Fructose Intolerance (DFI)? Dietary Fructose Intolerance is when your child has problems digesting and absorbing the fructose in

More information

Food Portions and Serving Sizes in Diabetes Meal Plans

Food Portions and Serving Sizes in Diabetes Meal Plans Food Portions and Serving Sizes in Diabetes Meal Plans This slide show explains: Difference between a serving and a portion Where to find serving sizes on food labels Serving sizes for meats, fruits, vegetables

More information

Diet for Oral Surgery/Wired Jaw

Diet for Oral Surgery/Wired Jaw Diet for Oral Surgery/Wired Jaw After oral surgery no chewing is allowed for a period of 4-8 weeks. During this time you will need a blenderized or liquid diet. This pamphlet will help you to get adequate

More information

Lee Haney s 60 Day Weight Loss Challenge

Lee Haney s 60 Day Weight Loss Challenge I,, do agree with Lee Haney s 60 Day Loss Challenge that I will begin the following 60 Day Loss Challenge program as of 2014. 1. I will participate in an exercise program on Monday, Wednesday, and Friday

More information

How to Increase Volume in Your Meals

How to Increase Volume in Your Meals How to Increase Volume in Your Meals By adding certain types of food to your diet and drinking more water, you can actually increase the amount of food you eat, while staying within your fat gram and calorie

More information

Maintenance Sample Meal Plans

Maintenance Sample Meal Plans Maintenance Sample Meal Plans In Maintenance, some people prefer to work with general guidelines for success while others prefer more structure and a specific meal pattern to follow. In this document,

More information

17 Day Diet Cycle 1 Sample Menus

17 Day Diet Cycle 1 Sample Menus 17 Day Diet Cycle 1 Sample Menus Day 1 Hot Water with Lemon 1/2 Cup of Non-Fat Plain Yogurt 4-5 Strawberries cut up Sweetener Grilled Chicken Breast on bed of lettuce, carrots, cucumber, and cherry tomatoes

More information

1. According to the Food Guide Pyramid, how many daily servings do we need of fruits?

1. According to the Food Guide Pyramid, how many daily servings do we need of fruits? NAME HOUR VIDEO WORKSHEET 1. According to the Food Guide Pyramid, how many daily servings do we need of fruits? 2. How many daily servings do we need of vegetables according to the Food Guide Pyramid?

More information

The Glycemic Index of Foods

The Glycemic Index of Foods What is the Glycemic Index (GI)? It is a method used to classify carbohydrate containing foods, according to the effect that they may have on blood sugar levels. It is claimed that the higher the GI number,

More information

Just Eat More (fruit & veg) Just Eat More (fruit & veg) Remember to eat a wide variety of fruit and vegetables and aim for at least 5 A DAY.

Just Eat More (fruit & veg) Just Eat More (fruit & veg) Remember to eat a wide variety of fruit and vegetables and aim for at least 5 A DAY. 12 chunks of canned pineapple 7 cherry tomatoes 1 medium pear 1 medium apple 1 cereal bowl of mixed salad 2 halves of canned peaches 2 satsumas 1 tablespoon of raisins 1 handful of vegetable sticks 1 handful

More information

Food Groups for Low Potassium and Low Phosphorus Diets

Food Groups for Low Potassium and Low Phosphorus Diets Food Groups for Low Potassium and Low Phosphorus Diets When you have kidney disease, you may need to follow a diet low in sodium, potassium and phosphorus. This diet is sometimes called a renal diet. You

More information

Low Oxalate Diet. Cereals and Cereal Products. Milk and Milk Products

Low Oxalate Diet. Cereals and Cereal Products. Milk and Milk Products Low Oxalate Diet Oxalate can be found in healthy plant foods. What can become confusing for some patients is that they have already been put on dietary restrictions because of some other medical conditions

More information

Super Green Tea Diet Insert

Super Green Tea Diet Insert Super Green Tea Diet Insert WELCOME TO A NEW YOU As the first choice among weight loss and fitness enthusiasts, Super Green Tea Diet is a popular alternative to many of the high-protein, low-carbohydrate

More information

Meal Planning for a Mushy Soft Diet After Nissen Fundoplication

Meal Planning for a Mushy Soft Diet After Nissen Fundoplication Meal Planning for a Mushy Soft Diet After Nissen Fundoplication Name: Date: Dietitian: Telephone: Questions? CALL YOUR DIETITIAN! Patient Food and Nutrition Services University of Michigan Hospital 1500

More information

Ready, Set, Start Counting!

Ready, Set, Start Counting! Ready, Set, Start Counting! Carbohydrate Counting a Tool to Help Manage Your Blood Glucose When you have diabetes, keeping your blood glucose in a healthy range will help you feel your best today and in

More information

Potassium Values of Food

Potassium Values of Food Potassium Values of Food Potassium is a mineral found in many foods. One of its main jobs is to send messages to your muscles so they will work properly. When potassium in the blood is too high it can

More information

Nutritional Glossary. Index of Contents

Nutritional Glossary. Index of Contents Nutritional Glossary This glossary provides nutrition information about the nutrients commonly found in fruits, vegetables, and other plant foods Each glossary definition has a long and a short version.

More information

Food Sources of Fibre

Food Sources of Fibre Food Sources of Fibre Information About Fibre Fibre includes all parts of plant foods that your body can't digest or absorb. Fibre is also known as roughage or bulk. Insoluble fibre helps promote regularity

More information

Now that I have diabetes, do I have to give up my favorite foods?

Now that I have diabetes, do I have to give up my favorite foods? 14 STAYIng HeALTHY with Diabetes: Simple Steps for HeALTHY Eating Eating healthy can keep your blood sugar in good control. Eating healthy also helps avoid weight gain. These simple steps will get you

More information

We want you to have the best results possible while doing our detox. If your goal is weight loss, then eating the right foods and exercising

We want you to have the best results possible while doing our detox. If your goal is weight loss, then eating the right foods and exercising Detox Menu Guide We want you to have the best results possible while doing our detox. If your goal is weight loss, then eating the right foods and exercising moderately will help boost your results and

More information

National Retail Report - Fruits and Vegetables

National Retail Report - Fruits and Vegetables Fruit and Vegetable Market News Division Agricultural Marketing Service National Retail Report - Fruits and Vegetables Websites: www.marketnews.usda.gov/mnp/fv-home and http://www.ams.usda.gov/mnreports/fvwretail.pdf

More information

The Ultimate Smoothie Guide 1

The Ultimate Smoothie Guide 1 The Ultimate Smoothie Guide 1 HEALTHY & DELICIOUS SMOOTHIE RECIPES smoothie recipes with health benefits Nourishing Smoothie Recipe Detox Smoothie Recipe Weight Loss Smoothie Recipe Anti-Aging Smoothie

More information

Meal Planning for a Mushy Soft Diet After Laparoscopic Myotomy

Meal Planning for a Mushy Soft Diet After Laparoscopic Myotomy Meal Planning for a Mushy Soft Diet After Laparoscopic Myotomy Name: Date: Dietitian: Telephone: Why is it necessary to follow this diet? This diet is necessary for individuals who have had some types

More information

Educator Lesson Plan Kitchen Calculations

Educator Lesson Plan Kitchen Calculations The Culinary Institute of America s Educator Lesson Plan Kitchen Calculations Menus used in the dining room give both the waitstaff and guests important information about what your establishment offers,

More information

21-Day Sample Cycle Menu Child and Adult Care Food Program

21-Day Sample Cycle Menu Child and Adult Care Food Program The abbreviation to the left of each menu item indicates the meal pattern component supplied. The following abbreviations are used: G/B = Grains/Breads; M/MA = Meat/Meat Alternate; F/V = Fruit/Vegetable;

More information

Gaining Weight for Athletes

Gaining Weight for Athletes Gaining Weight for Athletes Prepared by Jenn Van Ness, ATC June 2008 Gain Weight the Healthy Way To gain one pound, you need to eat approximately 500 more calories a day. Approximately one pound of fat

More information

Carbohydrate Counting (Quiz Number: Manatee3032009)

Carbohydrate Counting (Quiz Number: Manatee3032009) Page 1 The goal of Carbohydrate Counting is to make clear to you which foods affect your blood glucose and then to spread these foods evenly throughout the day (or to match insulin peaks and durations).

More information

How Much Do Fruits and Vegetables Cost?

How Much Do Fruits and Vegetables Cost? United States Department of Agriculture Economic Research Service Economic Information Bulletin 71 February 2011 How Much Do Fruits and Vegetables Cost? Hayden Stewart, Jeffrey Hyman, Jean C. Buzby, Elizabeth

More information

Ready, Set, Start Counting!

Ready, Set, Start Counting! Ready, Set, Start Counting! Carbohydrate Counting a Tool to Help Manage Your Blood Glucose When you have diabetes, keeping your blood glucose in a healthy range can help you feel your best today and in

More information

101 Horseshoe Lake Road Monroe, LA 71201 (318) 387-5647, office (318) 387-8404, fax. Split Unit of Unit of. Item Number Product Description Group

101 Horseshoe Lake Road Monroe, LA 71201 (318) 387-5647, office (318) 387-8404, fax. Split Unit of Unit of. Item Number Product Description Group 000945 CLEMENTINES CITRUS CS 001230 GRAPEFRUIT 32-48 Case CITRUS 8/5# CS 001650 LEMONS 165 CASE CITRUS CS 001660 LEMONS 200 CASE CITRUS 5# CS 001630 LEMONS 95/115 CITRUS CS 001840 LIMES 200 COUNT 40# CITRUS

More information

BuyNuezdelaIndia.com

BuyNuezdelaIndia.com BuyNuezdelaIndia.com The information provided in this guide is intended for your general knowledge only and is not a substitute for professional medical advice or treatment for specific medical conditions.

More information

5 Day Low-Fat Diet Menu

5 Day Low-Fat Diet Menu 5 Day Low-Fat Diet Menu Meals in the following menu have fewer than 25 percent of calories from fat. Choose one of each meal and two snacks every day. Breakfasts Food (s) Cal. Fat Fat Carbs Special Instructions

More information

Food Purchasing for Child Care

Food Purchasing for Child Care Participant s Workbook 7.30 hours Food Purchasing for Child Care NATIONAL FOOD SERVICE MANAGEMENT INSTITUTE Project Coordinator Lutina Cochran, MS Executive Director Katie Wilson, PhD, SNS ET Item Number:

More information

Healthy Eating During Pregnancy

Healthy Eating During Pregnancy Healthy Eating During Pregnancy Pregnancy is a time of great change. Your body is changing to allow your baby to grow and develop. Good nutrition will help you meet the extra demands of pregnancy while

More information

Low-Fructose Food Choices

Low-Fructose Food Choices Patient and Family Education Low-Fructose Food Choices For your child with fructose malabsorption Fructose is a kind of sugar. Fructose malabsorption happens when your child s body has problems breaking

More information

NUTRITION TIPS: Below are some nutrition tips that will help you in your journey to becoming healthier.

NUTRITION TIPS: Below are some nutrition tips that will help you in your journey to becoming healthier. NUTRITION TIPS: Below are some nutrition tips that will help you in your journey to becoming healthier. Weight Management Diets don't work. People who completely change what they eat quickly go back to

More information

1. Deciding on the Food Budget and Which Foods to Spend Most Money on.

1. Deciding on the Food Budget and Which Foods to Spend Most Money on. Ideas Meal and planning tips for to fit eating your budget together Here is a plan to help you make the most of your food budget to promote health and well being for you and your family. Try working through

More information

Cancer Treatment Centers of America Healthy Diet & Lifestyle for Cancer

Cancer Treatment Centers of America Healthy Diet & Lifestyle for Cancer Cancer Treatment Centers of America Healthy Diet & Lifestyle for Cancer Presented to: Juneau Community Presented by: Stephanie Paver, RD, CSO, CNSC Date: 7/15/13 Introduction Nutrition/Lifestyle matter

More information

The 25 Lowest-Carb Vegetables

The 25 Lowest-Carb Vegetables The 25 Lowest-Carb Vegetables It s not always easy to compare apples to oranges when it comes to carbs. Fruits and vegtables come in all shapes and sizes, and while it might seem like one is a lower-carb

More information

Recipe #1 2-3 cups of greens of your choice, 2 cups papaya, 2 oranges No water necessary

Recipe #1 2-3 cups of greens of your choice, 2 cups papaya, 2 oranges No water necessary Victoria Boutenko's Favourite Blend well: 6 leaves of red leaf lettuce 1/4 bunch of fresh basil 1/2 lime (juiced) 1/2 red onion 2 celery sticks 1/4 avocado Sergei Boutenko's Favourite Blend well: 5 kale

More information

Product List. Not all items are stocked Some require 24 / 48 hour notice Please call for availability

Product List. Not all items are stocked Some require 24 / 48 hour notice Please call for availability Product List Not all items are stocked Some require 24 / 48 hour notice Please call for availability Apples Empire 100 CT Case Bananas No Gas 40LB Case Apples Empire 88 CT Case Bananas On Turn Case Half

More information

Diabetes: Carbohydrate Counting

Diabetes: Carbohydrate Counting COLLEGE OF AGRICULTURE AND LIFE SCIENCES COOPERATIVE EXTENSION AZ1617 February 2014 Diabetes: Carbohydrate Counting Nicole A. Greene, Natalia N. Billias, Nobuko Hongu Figure: Diabetes, hyperglycemia What

More information

Food Sources of Fibre

Food Sources of Fibre Information About Fibre Food Sources of Fibre Fibre includes all parts of plant foods that your body can't digest or absorb. Fibre is also known as roughage or bulk. Insoluble fibre helps promote regularity

More information

1800 Calorie Meal Plan. Jessica Iannotta Department of Nutritional Sciences UMDNJ School of Health Related Professions

1800 Calorie Meal Plan. Jessica Iannotta Department of Nutritional Sciences UMDNJ School of Health Related Professions 1800 Calorie Meal Plan Meal Portion Food Calories DAY 1 Breakfast 1 cup Hot Oatmeal, cooked, unsweetened 150 1 banana 120 1 Amy s Bean & Rice Burrito 280 (in the frozen foods section of your grocery store

More information

A GUIDE TO HELP PLAN, PURCHASE & PREPARE YOUR OWN HEALTHY FOOD. FOOD SENSE HEALTHY MEALS ON A BUDGET

A GUIDE TO HELP PLAN, PURCHASE & PREPARE YOUR OWN HEALTHY FOOD. FOOD SENSE HEALTHY MEALS ON A BUDGET A GUIDE TO HELP PLAN, PURCHASE & PREPARE YOUR OWN HEALTHY FOOD. FOOD SENSE HEALTHY MEALS ON A BUDGET You ll be surprised at how affordable, delicious & convenient your own meals can be! the Great Plate:

More information

Healthy Families Making Healthy Choices

Healthy Families Making Healthy Choices Healthy Families Making Healthy Choices A Guide to Healthy Eating Healthy Families Making Healthy Choices is made possible by a grant from Healthy Families Making Healthy Choices Families come in many

More information

Understanding the Carbohydrate Portions in Gluten Free Foods 1 Portion/Exchange = 15g

Understanding the Carbohydrate Portions in Gluten Free Foods 1 Portion/Exchange = 15g Understanding the Carbohydrate Portions in luten Free Foods 1 Portion/Exchange = 15g Know your Carbohydrate Foods Dairy Fruit Starchy vegetables Breads, cereals, rice, pasta/noodles, biscuits, flour(s)

More information

GREAT 5 A DAY BINGO GREAT. www.greatgrubclub.com GREAT. www.greatgrubclub.com RUB LUB. The

GREAT 5 A DAY BINGO GREAT. www.greatgrubclub.com GREAT. www.greatgrubclub.com RUB LUB. The How to play 1) E ach player gets a bingo card, apart from the caller who gets the base board. 2) ll the food cards are put in a bag. caller pulls out one card at a time, reads it out and places the card

More information

ro INTROduct ioninint

ro INTROduct ioninint ro INTROduct ioninint Chapter 6: Menu Planning and Sample Menus For some participants, the food they eat at the CACFP adult day care program will be the tastiest and healthiest food they will have all

More information

When you have diabetes be careful about what you eat to help you control your blood sugar.

When you have diabetes be careful about what you eat to help you control your blood sugar. PART 5 INTRO TO EATING WITH DIABETES When you have diabetes be careful about what you eat to help you control your blood sugar. Foods are in three main groups: Carbohydrates (Carbs) Higher Carbohydrates

More information

Resources for Carbohydrate Counting

Resources for Carbohydrate Counting Resources for Carbohydrate Counting The Diabetes Carbohydrate and Fat Gram Guide By LeaAnn Holzmeister, RD, CDE American Diabetes Association See contact information below The Doctor s Pocket Calorie,

More information

# Starch # Fat # Fruit # Free Foods. # Other Carbohydrates # Fast Foods # Vegetable. # Meat and Meat Substitutes

# Starch # Fat # Fruit # Free Foods. # Other Carbohydrates # Fast Foods # Vegetable. # Meat and Meat Substitutes FCS8750 Healthy Meal lans 1 Linda B. Bobroff 2 What Is a Meal lan? A meal plan is a guide to help you plan daily meals and snacks. It allows you to eat foods that you enjoy and that provide a good balance

More information

Lesson 3 Assessing My Eating Habits

Lesson 3 Assessing My Eating Habits Lesson 3 Assessing My Eating Habits Overview This lesson introduces the federal guidelines for healthy eating. Students assess their eating habits against these guidelines and make suggestions for improvement.

More information

2013-2014 Annual Menu

2013-2014 Annual Menu WEEK 1 Toasty O's [WG] English Muffin, 2 oz French Toast Stick [WG], 0.87 oz Crispy Rice Bagel, 1-2 oz Vegetable/Fruit Bananas [C] Apricots [A] Applesauce [C] Oranges [C] Fruit Cocktail [A, C] Fruit Cocktail

More information

Committee on Medical Aspects of Food and Nutrition Policy

Committee on Medical Aspects of Food and Nutrition Policy Nutrient Intakes Last updated: December 2014 This paper describes how nutrient intakes are calculated from food purchases and how they are compared to nutrient recommendations and other dietary guidelines.

More information

Healthy Eating for Diabetes

Healthy Eating for Diabetes Healthy Eating for Diabetes What is diabetes? Diabetes is when your blood sugar (glucose) levels are higher than normal. For some people, this is because the insulin in their body doesn t work as well

More information

2016 WILLIAMSBURG FARMERS MARKET VENDOR APPLICATION 2016 Application Part I

2016 WILLIAMSBURG FARMERS MARKET VENDOR APPLICATION 2016 Application Part I Visit: 2016 WILLIAMSBURG FARMERS MARKET VENDOR APPLICATION 2016 Application Part I Business/Farm Name: Owner(s) Name: Date Began: Mailing Address: Business Location(s): City/County: Business Phone: Cell:

More information

Diet and coumarin anticoagulants: warfarin (Coumadin ), nicoumalone (Sintrom )

Diet and coumarin anticoagulants: warfarin (Coumadin ), nicoumalone (Sintrom ) NOTES \bookfoldsheets0\bookfoldsheets0\book Diet and coumarin anticoagulants: warfarin (Coumadin ), nicoumalone (Sintrom ) Leaflet prepared by Rita Uckardas, Dt.P., in collaboration with Stéphanie Caron,

More information

School Guidance and Best Practices to the Fresh Fruit and Vegetable Program (FFVP)

School Guidance and Best Practices to the Fresh Fruit and Vegetable Program (FFVP) School Guidance and Best Practices to the Fresh Fruit and Vegetable Program (FFVP) Goals This is a United States Department of Agriculture (USDA) program that focuses on creating healthier school environments

More information

PALEO WK 01 MONDAY TUESDAY. TWO WeEK MEAL PLAN. PM Snack. Lunch. AM Snack. Breakfast. Supper. Only if hungry! Green Tea.

PALEO WK 01 MONDAY TUESDAY. TWO WeEK MEAL PLAN. PM Snack. Lunch. AM Snack. Breakfast. Supper. Only if hungry! Green Tea. WK 01 TWO WeEK MEAL PLAN MONDAY 3 Egg Omelette add vegetables of choice fried in coconut oil. Celery and nut butter *NOT peanut butter Tuna salad in a lettuce wrap. substitute mayo for avocado. Steak and

More information

MEAL PLANNING FOR MECHANICAL SOFT DIET

MEAL PLANNING FOR MECHANICAL SOFT DIET MEAL PLANNING FOR MECHANICAL SOFT DIET Definition of Terms Calories Protein Blenderized Pureed Units of energy. A nutrient used by your body for growth and repair. The best sources are milk, meats, fish,

More information

Taste a Rainbow of Colors with Fruits and Veggies

Taste a Rainbow of Colors with Fruits and Veggies TOOLKIT #6 LESSON PLAN: Taste a Rainbow of Colors 1 Taste a Rainbow of Colors with Fruits and Veggies Grades: K-5 Designed by: SuperKids Nutrition Inc. in partnership with the American Institute for Cancer

More information

Nutri Lean Lifestyle 30

Nutri Lean Lifestyle 30 Nutri Lean Lifestyle 30 Day 1-2 ( phase 1 - detoxification) Morning 1 Probiotic 1-1.5 scoops Forever Lite Shake /300 ml natural, juice without sugar or soya milk ( might be repeated for dinner ) 2 Forever

More information

Carbohydrate Counting

Carbohydrate Counting COOPERATIVE EXTENSION SERVICE UNIVERSITY OF KENTUCKY COLLEGE OF AGRICULTURE, FOOD AND ENVIRONMENT, LEXINGTON, KY, 40546 FCS3-546 Carbohydrate Counting Ingrid Adams, Dietetics and Human Nutrition What is

More information

The Five Food Groups and Nutrition Facts

The Five Food Groups and Nutrition Facts session 4 The Five Food Groups and Nutrition Facts (Note to the presenter: Comments in parentheses are instructions to follow while giving the presentation. Do not read the comments to participants. This

More information

Fertile Food Can you eat your way to pregnancy? Tracy Cherry, RD, CDN University of Rochester Women s Lifestyle Center

Fertile Food Can you eat your way to pregnancy? Tracy Cherry, RD, CDN University of Rochester Women s Lifestyle Center Fertile Food Can you eat your way to pregnancy? Tracy Cherry, RD, CDN University of Rochester Women s Lifestyle Center Fertility Food Folklore Almonds a fertility symbol throughout the ages. The aroma

More information

Arbonne Protein Shake Recipes

Arbonne Protein Shake Recipes Arbonne Protein Shake Recipes NUTTY APPLE CINNAMON SHAKE 2 Scoops Arbonne Essentials Vanilla Protein Powder + 1 Scoop Arbonne Daily Fiber Boost + 8 oz. Unsweetened or Vanilla Almond Milk + Ice ¼ Cup unsweetened

More information

33 yummy & healthy pregnancy snacks

33 yummy & healthy pregnancy snacks 33 yummy & healthy pregnancy snacks (that won t spike your blood sugar or leave you hungry) Brought to you by The Pilates Nutritionist Page 1 of 7 Let s be real. When you re pregnant, healthy eating is

More information

100 VISALUS SHAKES RECIPE IDEAS!!!

100 VISALUS SHAKES RECIPE IDEAS!!! 100 VISALUS SHAKES RECIPE IDEAS!!! Any kind of Milk can be used in these shakes. I have chosen Almond milk because it is Lactose free and low calorie. After Glow Smoothie: 4 oz. (1/2 cup) pomegranate juice,

More information

The Medifast Program and Anticoagulant Medications. What you and your doctor should know about the Medifast Program and blood-thinning medications

The Medifast Program and Anticoagulant Medications. What you and your doctor should know about the Medifast Program and blood-thinning medications The Medifast Program and Anticoagulant Medications What you and your doctor should know about the Medifast Program and blood-thinning medications Contents Letter from the Director of Nutrition 2 Overview

More information

Healthy Menu Planning

Healthy Menu Planning Healthy Menu Planning Please save paper and print the pages of this resource back-to-back! Table of Contents Considerations for Planning Menus... 4 Menu Planning Principles... 4 Menu Cycling...5 Guidelines

More information

25 Lowest Carb Fruits

25 Lowest Carb Fruits 25 Lowest Carb Fruits It's not always easy to compare apples to oranges when it comes to Fruits and vegetables come in all shapes and sizes, and while it might seem like one is a lower-carb choice than

More information

Carbohydrate Counting

Carbohydrate Counting Carbohydrate Counting What is Carbohydrate Counting? Carbohydrate counting is a meal-planning tool that many people use to manage their blood sugar. Carbohydrate counting, or carb counting, is done by

More information

February 2006. 23 Best Foods for Athletes

February 2006. 23 Best Foods for Athletes 23 Best Foods for Athletes February 2006 1. Beans Legumes a. Excellent source of fiber (important for keeping blood sugar and cholesterol levels under control). b. High in protein and a good source of

More information

10 Week Nutrition Plan

10 Week Nutrition Plan 10 Week Nutrition Plan Welcome and thank you for your interest in taking the next step to health! We hope you find this eating plan a starting point to making healthier food choices and a tool to reach

More information

DAIRY NUTRITION. Health Basics Start with. Lesson 3 time. overview of Lesson. objectives. colorado academic standards. MateRiaLs needed.

DAIRY NUTRITION. Health Basics Start with. Lesson 3 time. overview of Lesson. objectives. colorado academic standards. MateRiaLs needed. Health Basics Start with DAIRY NUTRITION time 50 minutes overview of Lesson This lesson introduces students to the dairy food group. Students will discover the nutrient contribution of dairy foods and

More information

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY BREAKFAST

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY BREAKFAST CHILD DEVELOPMENT CENTER/FAMILY CHILD CARE WEEK 1 DATES: December 29 - January 2, 2015 Diced Peaches Grape Juice Banana Slices Orange Slices Pineapple Juice English Muffin Whole Wheat Waffles Rice Krispies

More information

Assurity Life Insurance CATERING MENU

Assurity Life Insurance CATERING MENU Assurity Life Insurance CATERING MENU BREAKFAST Café Continental - $6.50 per guest House Baked Miniature Scones, Pastries, Muffins, and Bagels Sliced Seasonal Fresh Fruit and Berries Orange, Grapefruit,

More information

Calorie Count Food List

Calorie Count Food List Calorie Count Food List Starches and Grains: 80 calories per serving Cereals, Grains and Pasta Cereal, cooked (oatmeal, cream of wheat, rice, etc) ½ cup Cereal, dry varies, see box Rice, cooked (white,

More information

Nutrition Guidelines for Diabetes

Nutrition Guidelines for Diabetes Nutrition Guidelines for Diabetes Eating healthy foods and keeping a healthy body weight are very important parts of a diabetes treatment plan. A healthy diet and weight helps to keep your blood sugar

More information

Where do I begin? Shopping at the. Start with a Plan. Find the Deals

Where do I begin? Shopping at the. Start with a Plan. Find the Deals Shopping at the Grocery by Sarah Muntel, RD Where do I begin? S hopping for groceries can be a daunting task. Many people feel overwhelmed the minute they pull up to the store. For some, the goal is to

More information

Opportunities to Drive Produce Sales to Schools. Sponsored by:

Opportunities to Drive Produce Sales to Schools. Sponsored by: Opportunities to Drive Produce Sales to Schools Sponsored by: Speakers Bertrand Weber, Director of Culinary and Nutrition Services, Minneapolis Public Schools, MN Cynthia Holt, CESA Purchasing, Wisconsin

More information