BUILD A HEALTHY EATING STYLE

Transcription

1 TASTE THE RAINBOW!

2 BUILD A HEALTHY EATING STYLE Focus on healthy food and beverage choices of all five food groups including fruits, vegetables, grains, and proteins. Building a healthy diet can help you avoid being overweight or obesity, and reduce your risk of disease. Eat the right amount of calories for you based on your age, sex, height, weight, and physical activity.

3 WHAT IS THE RIGHT AMOUNT FOR YOU? There are tools! Super Tracker is a USDA tool that will calculate the right amount of calories and macros that is based on your personal information! MyFitnessPal is also a great app that will give you a caloric intake goal based on your fitness goal and you can track the food you eat and get ideas for healthy recipes! Yummmm

4 MAKE SMALL CHANGES Make half your plate fruits and vegetables. Focus on whole fruits. Vary your veggies. Try to make at least half your grains whole grains. Move to low-fat and fat-free dairy. Vary your protein routine. Eat and drink the right amount for you.

5 WHAT IS MY PLATE? MyPlate is a reminder to find your healthy eating style and build it throughout your lifetime. Everything you eat and drink matters. The right mix can help you be healthier now and in the future. This means: Focus on variety, amount, and nutrition. Choose foods and beverages with less saturated fat, sodium, and added sugars. Start with small changes to build healthier eating styles. Support healthy eating for everyone.

6 THE IMPORTANCE OF VARIETY! Eating a varied, well-balanced diet means eating a variety of foods from each food group daily, in the recommended amounts. It is also important to choose a variety within each food group because different foods provide different types and amounts of key nutrients. Many people may get stuck in the same old eating habits, not realizing the key nutrients they are starving their bodies from. The photo here, explains the benefits to each type of food. We challenge you to eat the rainbow this month! Every week we will provide a new color scheme to focus on!

7 RED These colorful and tasty foods are gifts from nature. They offer many health benefits because they have some of the following nutrients; lycopene, ellagic acid, quercetin, hesperidin, fiber, Vitamin A and Vitamin C. Don t forget you can even get plenty of these nutrients in processed tomato products as well, salsa, spaghetti sauce and organic ketchup. Reduce the risk of prostate cancer Protects the body from prostate, cervical and lung cancer Reduces tumor growth Protects the body from harmful free-radicals Protects the body against heart disease Lowers blood pressure Lowers LDL cholesterol, which is the bad cholesterol in the body Support joint tissue for those with arthritis Keeps one regular aiding in gastrointestinal health Watermelon Strawberries Cherries Grapes Raspberries Apples Pomegranate Tomatoes Radishes Chili Peppers Red peppers Red onions Red cabbage Red skin potatoes

8 ORANGE YELLOW These bright-colored fruits and vegetables contain zeaxanthin, flavonoids, lycopene, potassium, vitamin C and beta-carotene, which is vitamin A. The nutrients help our bodies in many different ways, from our eyes to our bones: Aids in eye health and reduces the risk of macular degeneration of the eye Reduces the risk of prostate cancer Lowers blood pressure Lowers LDL cholesterol (the bad cholesterol) Promotes healthy joints Promotes collagen formation Fights harmful free radicals in the body Encourages ph balance of the body Boosts immune system Builds healthier bones by working with calcium and magnesium Oranges Grapefruit Lemons Ugli fruit Pummelos Bananas Apricots Nectarines Persimmons Mangos Peaches Cantaloupe Pineapple Papaya Starfruit Carrots Sweet potatoes Pumpkin Butternut, acorn, & summer squash Corn Orange & yellow peppers Yellow beets

9 GREEN Greens are very rich in minerals and some of the most essential nutrients, calcium, magnesium, potassium, and vitamins B, C, E, and K are found in green foods and are all vital to your body's health. Green foods are powerful antioxidants (especially broccoli and spinach) that protect the body from toxins both in the environment and other foods we eat. The antioxidants in greens help neutralize the body and clear out toxins. Green foods are rich in chlorophyll, a green pigment that also acts as a detox agent in the body. It also happens to be a natural deodorizer that can aid with bad breath! The darker the shade of green the more chlorophyll is in something, and the best way to get it is from raw vegetables like broccoli. Greens are very rich in minerals and some of the most essential nutrients: calcium, magnesium, potassium, and vitamins B, C, E, and K are found in green foods and are all vital to your body s health. Greens contain many nutrients that help protect the immune system and fight off viruses and bacteria. Dark, leafy greens (think spinach and kale) are high in omega-3 fatty acids, which are vital for all body functions and lower bad cholesterol. Helps alkalize the body, keeping your PH at a healthy, stable level. Avocado Spinach Broccoli Peas Green beans Kale Romaine Cucumber Green Olives Green Apples Artichokes Kiwi Green tea Bell peppers Jalapenos Green Pears Celery Honeydew Melon Lime Cabbage Sprouts Asparagus

10 BLUE PURPLE Blue and purple produce have many different nutrients, including, lutein, zeaxanthin, resveratrol, Vitamin C, fiber, flavonoids, ellagic acid, quercetin. Helps fight inflammation Improves the bodies ability to absorb calcium and other nutrients Helps to lower LDL cholesterol (which is the bad cholesterol) Supports eye health, specifically for the retina Helps to boost the immune system Supports healthy digestion for the GI tract Acts as anticarcinogens (battles cancer causing cells) especially throughout the digestive tract Reduces tumor growth Limits the activity of cancer cells throughout the body Eggplant Cabbage Endive Asparagus Carrots Plums Blueberries Blackberries Currants Grapes Elderberries Prunes Raisins