Add a little color to your diet The truth behind what you eat.. And don t!
According to the USDA food pyramid you should be eating: Little to no sugar and fats 2-3 servings of dairy (milk, cheese, or yogurt) 2-3 servings of protein (fish, nuts, eggs, and beans) 2-4 servings of fruit 3-5 servings of vegetables 6-11 servings of grains (bread, cereal, rice and pasta) **Note the USDA recommendations are the same for children but the minimum is all they require.
Hard Facts / Quick Stats According to the Center for Disease Control (CDC) 75 percent of healthcare spending goes to treating preventable chronic diseases, most of which are diet-related By eating at least 5 servings of vegetables and fruits a day, you can reduce your risk of stroke and heart disease by 30% (that s your normal recommended amount!) Eating better isn t a fad, it s a life style so if you mess up remember PROGRESS NOT PERFECTION, is what counts!
Why eat more green or any color?! Red Veggies contain lycopene and may help reduce your risk of several types of cancer Orange and Yellow Veggies contain carotenoids and can boost your immune system Green Veggies contain lutein, which helps keep your eyes healthy they re also high in potassium, which can help regulate your blood pressure Blue and Purple Veggies contain anthocyanin, which acts as powerful antioxidants that protects cells from damage
Sugar: Our Biggest Enemy Weight gain, obesity, and heart disease are just a few of our culprits results Sugar can even leach calcium out of your bones Over consumption of sugar can cause anxiety and mood swings Sugar can cause sleeping problems and also causes you to feel less energetic (Most ironic) Many people turn to sugar for comfort, but its actually a type of addiction Studies show sugar has the same effect on your brain as cocaine
Serving Size Tricks **1 serving of each of these should equal the size of this everyday item Cooked meat (3oz) = a bar of soap Cooked pasta (1/2 cup) = your fist Grains (1 slice of bread) = CD case Fish (3oz) = your checkbook Dairy (cheese) = 4 dice Whole fruit = tennis ball Cooked veggies = base ball
Cooking Tips! Cut down the fats! Use nonstick pans or use cooking spray instead of adding oil Try new cooking methods (grill, boil, poach, and roast!) Remove the yuckies cut the extra fat of the meat before cooking When cooking with oils, use heart healthy oils such as olive oil which contain good fats
Cooking Tips! Healthy replacements! Try chicken, turkey and bison in place of ground beef (chicken per pound costs less then ground beef!) Sauté veggies in broth or water instead of oil and butter Use reduced-fat dairy products instead of full fat Use no sugar-added applesauce in place of oil while baking
Cooking Tips! Working with what you have Avoid potato chips (try veggie chips!) Rinse can food before you eat or use it (even canned veggies) Replace sugar with Splenda or even cinnamon (you can even naturally sweeten dishes by mixing fruit in!) Avoid adding salt into dishes and instead try Using garlic or garlic powder Fresh peppers Or even vinegar
A national survey done by the USDA has stated that the average cost of 1 serving of fruits or vegetables is around $.50 They found that this meant the average person could get their daily recommended values for $2.50 A DAY With facts like that its hard to believe so many people don t get the basic daily nutrition then need
Good Foods at Great Prices! Food Item Price (per serving) Fiber (per serving) Protein (per serving) Brown Rice $.18 2 g 4 g Whole-Wheat/ Multi-Grain Pasta $.24 6 g 7 g Whole-Wheat Bread $.20 3 g 6 g Non-Fat Greek Yogurt $.90-14 g Old Fashioned Oats $.13 4 g 5 g Frozen Veggies $.25 - -
Good Foods at Great Prices! (con t) Food Item Russet Potato *contains 20% daily recommended Vitamin C Fresh Bagged Spinach *contains 120% daily recommended Vitamin A Price (per serving) Fiber (per serving) Protein (per serving) $.33 3 g 5 g $.66 2 g - Canned Refried Beans $.34 6 g 7 g Canned Tuna $.80-13 g Eggs $.16-9 g
Money Saving Tips For The Grocery Store Plan Ahead (this way you don t impulse buy) Healthier Choices are Actually CHEAPER 1 bag of carrots ($.64 for 16oz) vs. 1 bag of lays ($2.98 for 13.75oz) Buy in Season (farmers grow um - you eat um) Use Sales (no store wants to over stock so stock up!) Pack Your Lunch (eat healthier and cheaper) Try it Frozen, Canned, or Dried (its way cheaper then fresh)
Money Saving Tips For The Grocery Store (con t) Meat Swap! (Trade out meats for beans, eggs, or veggies) Buy in Bulk (buy more at a lower price and divide/package your own single servings) Cook in Bulk (use left overs the next day to make something new or freeze them!) Plant a Garden Grow your own tomatoes at home without pesticides **This also makes a great project to do with the kids!
Sources No data can be compiled without great resources www.thehealthyeattingguide.com www.choosemyplate.gov www.cdc.gov www.sott.net www.ers.usda.gov Shape Magazine