Mar 31, 2015
Fruit• Use fruits as snacks, in salads,
desserts• At breakfast top your bowl of
cereal with fruit such as bananas/strawberries/blueberries to pancakes
• You can buy fruit frozen or fresh.
• When you choose fruit juice get the ones that says 100% fruit juice, not concentrate.
Vegetables
• Add beans/peas to salads (kidney/chickpeas) for soups you can add (split peas/lentils) for sides you can add (pinto or baked beans) or serve it as a main dish.
• Fresh, Frozen, and canned all count—choose “low sodium” or “no-salt-added” canned veggies
• Eat more red, orange, and dark-green veggies like tomatoes, sweet potatoes, and broccoli in main dishes.
Grains
• choose whole grain breads, bagels, cereals, crackers, pasta
• check ingredient labels that says “whole” or “whole grain.”
Dairy• Choose skim over 1% or 2%
milk. They all have the sameamount of calcium andessential nutrients, but less calories
• top fruit salads with low-fat yogurt.• for lactose-intolerant choose lactose free
milk, soy milk, rice milk
Protein• eat a variety of proteins: seafood, beans
and peas, nuts, lean meat, poultry and eggs• twice a week eat seafood on your plate• choose lean meats and
ground beef that are atleast 90% lean
• trim or drain fat frommeat and remove skinfrom poultry to cut fatand calories
Vegetarian DietsDoes not include any meat,
poultry, or fish products
What do Vegetarians eat?
• lacto-ovo Vegetarians: consumes milk, butter, cheese and eggs
• lacto vegetarians: do not eat eggs, but consumes milk, butter and cheese
• Ovo-vegetarians: do not drink or consume milk, butter, cheese but eats eggs
How about a Pesca-tarian diet?
Someone who eats a vegetarian diet(either lacto-ovo), but eats fish.
What do Vegans eat?
Does not eat ANY animal product. This includes: honey, butter, eggs, milk, cheese
Health Benefits of not eating meat
• Lower risk for developing cancers such as heart disease
• Lower body weight– Better weight management / weight loss
• Better bones– Phosphorus, magnesium, vitamin D to absorb Ca2+
• Become more “regular”
Types of Vegetarian Protein Sources
• Seitan or wheat gluten• Tempeh• Tofu• Pulses, legumes or beans
Seitan
• aka wheat gluten or mock meat• Derived from wheat flour.• You can purchase Vital Wheat gluten from the
store to make your own “mock” meats and add your own flavorings.
Hot Italian Seitan Sausages
Tamarind Seitan Kabobs
BBQ Seitan Ribz
Tempeh
• Fermented soybeans that have been soaked, hulled and partially cooked. An acid agent is added to the mixture to alter the pH. It is allowed to ferment for 24-36 hours.
• Also can be purchased from the store
Tofu
• Made from groundup soybeans.
• Not fermented.• Very plain, but you can add
flavorings to custom to your own taste buds.
Pulses
• Beans and lentils.• Rich in fiber and minerals.• You can buy them raw and soak them
overnight in the refrigerator• you can buy them in a can to speed up the
cooking process.– Rinse with water before cooking.
Sample Vegetarian Meal
SamplePescatarianMeal
Sugar
What is the recommended daily amount?
25 grams/6 tspPer day
results based on data from 2009!
Average sugar consumed in a day
Adults 22 tsp & Teens 34 tsp (14-18 years old)
39 g
65 g108 g
Common foods that have sugar
• Soda• Candy• Processed foods• Beverages– Coffee– tea
Better options
• Water• Flavored water• Eat the fruit instead• Limiting sugary drinks to only only once/twice
a week.• Herbal tea with lemon
Why we get sugar cravings
• Stressed• Exams• Personal issues• Lack of sleep
How to avoid/manage sugar cravings
• Get enough sleep• Don’t stress!• Eat small meals throughout the day (complex
carbohydrates)Exercise!
• Drink water
“Sugar Free” is it better?
• Aspartame (equal, NutraSweet)• Acesulfame potassium (Sunett, Sweet One)• Saccharin (SugarTwin,, Sweet ‘N Low)• Sucralose (Splenda)
Sugar Substitutes
• Possible benefits:– Weight Control– Diabetes management
• Possible Health Risks:– Cancer– Headaches– Digestions issues
Sugar and link to Diabetes?
Take Away
• Eat balanced meals• Portion control• Don’t be afraid to try new foods• Limit sugary snacks and drinks• Find ways to manage sugar cravings