How to Eat the Rainbow How to Eat the Rainbow Heli J. Roy, PhD, RD Penning ton Biomedical Research Center LSU AgCenter
How to Eat the RainbowHow to Eat the Rainbow
Heli J. Roy, PhD, RD
Pennington Biomedical Research Centerg
LSU AgCenter
Dietary Guidelines for AmericansDietary Guidelines for Americans
On a 2000 calorie diet:On a 2000 calorie diet:
• Fruits 2 ½ cups a day
bl 3 d• Vegetables 3 cups a day– Dark green vegetables 3 cups a week
– Orange vegetables 2 cups a week
– Legumes 3 cupsa week
– Starchy vegetables 3 cups a week
– Other vegetables 6.5 cups a week
Breakfast – Egg biscuitBreakfast Egg biscuit
• Instead of this: • Have this:Instead of this: Have this:
Breakfast ‐ CerealBreakfast Cereal
• Instead of • Have thisInstead of Have this
Coffee BreakCoffee Break
• Instead of • Have thisInstead of Have this
Lunch – Fast foodLunch Fast food
• Instead of • How aboutInstead of How about
Lunch ‐ SandwichLunch Sandwich
• Instead of this • Have thisInstead of this Have this
Afternoon Snack ‐ SweetAfternoon Snack Sweet
• Instead of: • Have this:Instead of: Have this:
Afternoon Snack ‐ SaltyAfternoon Snack Salty
• Instead of this • Have thisInstead of this Have this
Evening meal ‐ Fried shrimpEvening meal Fried shrimp
• Instead of • Have thisInstead of Have this
Evening meal ‐ ItalianEvening meal Italian
• Instead of • Have thisInstead of Have this
• Choose plenty of fresh,How to make sure you and your family ill f i
Choose plenty of fresh, frozen and canned vegetables and fruits in th twill eat more fruits
and vegetables?the grocery store.
• Have them available at home.home.
• Plan your meals around vegetables and fruits hil iwhile using meat as a
garnish.• Reduce the availabilityReduce the availability of less healthy snack foods.