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HEALTHY EATING TIPS

Think of snacks as mini-meals that give
you the nutrition you need - not just
something to fill your stomach.

Snack only when you’re hungry. Don’t eat when
you’re bored, frustrated or stressed. Instead, go for
a walk, bike ride, or go outside and play ball.

Watch how much you eat. Have a single-serving
container or put the food on a small plate or in a
small bowl. Eating directly from the package can
lead to overeating.

Plan small snacks ahead of time. Keep nutritious
ready-to-eat foods on hand, such as an apple or
whole-grain crackers and low-fat cheese.

When you go to restaurants, think ahead and plan
what you will eat. Take time to look at the menu
and make a careful selection. You can ask the
restaurant to make simple changes, like no
mayonnaise or switching fries for a small salad.

Eat your lower-calorie foods first - salad,
vegetables, or fruits. Before you get seconds, wait
a few minutes to see if you are really still hungry.
WHAT SHOULD I EAT
EVERY DAY?
GRAINS
FRUITS
VEGETABLES
DAIRY
MEAT & BEANS OILS
SAMPLE SNACK IDEAS
5-7 oz =
1 1/2 cups =
2-3 cups =
3 cups =
5-6 servings =




Oils include
fats from many
different plants
and are liquid
at room
temperature,
such as canola,
Corn, olive,
soybean, and
sunflower oil.
some foods
are naturally
high in oils, like
nuts, olives,
 1/2 ounce of some fish,
nuts or
and avocados.
seeds
foods that are
mainly oil
include
mayonnaise,
certain salad
dressings, and
soft margarine.
One tablespoon of peanut butter spread on celery.
Can also include raisins.

Baby carrots, peppers strips, and cherry tomatoes
with low-fat dressing for dipping

Orange, pear, and apple slices

String cheese and whole wheat crackers

1 slice of whole grain bread with a slice of turkey,
low-fat cheese and mustard

Whole wheat pita chips or pretzels with 2 tablespoons of hummus

Trail mix - 20 almonds, 1/4 cup sunflower seeds
and a mini box of raisins

Go-Gurt and strawberries
All foods made
From wheat,
rice, oats, cornmeal,
Barley, such
As bread,
Pasta, oatmeal,
Breakfast
Cereals, tortillas,
And grits.

1 whole
fruit
(like a banana,
apple or
orange)
1 cup of
raw
or cooked
vegetables
 1 cup of
vegetable juice
 1 cup of
chopped or
small fruit (such  2 cups of
as grapes,
raw
berries or
leafy greens
diced melon)
(such as fresh
spinach, kale or
 1 cup of
lettuce) counts
100%
as a 1 cup
fruit juice ( limit serving
to one/day)
1 slice of
bread
 1 cup of
readyto-eat cereal
 1/2 cup of
cooked rice,
 1/2 cup of
pasta, or
dried
cooked
fruit (such as
cereal can be
raisins)
considered
as 1 ounce
equivalent
from the grains
group. At least
half of all grains
consumed
should be
whole
grain.
All should be  1 ounce of
fat-free or low
lean meat,
fat
poultry, or
fish
 1 cup milk
 1 egg
 1 cup yogurt
 1 Tbsp.
 1 1/2 oz
Peanut butter
natural cheese
(about the size
 1/4 cup
of a domino or
cooked
dice)
dry beans
5-6 tsp =
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