Sodexo, 2015 Communities for Health
Health 101 Take care of your body. Its the only place you have
to
live. Jim Rohn
Healthy Eating Be Mindful Of: Saturated fat: found in animal
products like meats, full-fat dairy items, cheeses, packaged goods
(pastries, cookies, snack mixes)
Added sugar: found in sodas, juices, baked goods (doughnuts,
cakes, cookies), candy
Salt (sodium): found in canned foods, deli meats, bacon, breads,
crackers *Pizza and sandwiches are typically very high in
sodium
Why is it important to watch what we eat?
Over time, poor diet choices can result in high blood pressure,
weight gain or obesity, high cholesterol, and high blood lipid
levels. These are risk factors that increase your chances of
developing chronic diseases like
diabetes, kidney failure, and heart disease.
How can I improve my diet?
Healthy eating is not a one-size-fits-all deal! Regardless of
your food preferences, aim to fill half your plates with fruits and
vegetables, a quarter of your plate with protein (lean meats,
poultry, seafood, beans, eggs), and a quarter of your plate with
grains (rice, bread, tortillas). Try to choose whole grains when
possible. Include up to one serving of dairy (milk, cheese, yogurt)
at each meal.
Food is the fuel our bodies need in order to perform. Whether we
are sleeping, doing yard work, walking, or playing with kids, we
are using energy. Food also helps our bodies stay strong and
healthy. It is important we eat a variety of foods to make sure we
get all the nutrients we need.
A balanced meal can include foods from around the globe
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Black Bean & Corn Salad
Color Your Plate
Strive to eat a variety of colors every day, especially fruits
and vegetables.
Different colors mean different nutrients.
For example, purple foods like eggplant contain flavonoids,
which are shown to improve heart health, while red-orange foods
like sweet potatoes are rich in vitamin C, and may help lower blood
pressure.
Portion Control
Use the following as a general guide when creating a balanced
plate:
Grains (rice, pasta): about 1 cup or the size of your fist
Meats and protein foods: about 3 oz. or the size of your palm or
a deck of cards
Cheese: 1 oz. or the size of your thumb Milk and yogurt: 1 cup
or the size of your fist Butter, mayonnaise, oils: 1 teaspoon, or
the size of
the tip of your thumb. Use these sparingly. Fruits and
vegetables: the more the better, BUT
watch out for sauces and cooking methods (fried, creamed) that
add extra, unwanted nutrients like salt, saturated fat, and
sugar.
Regular physical activity is critical for good health, and
especially important if you are trying to lose or maintain a
healthy weight.
BONUS! Physical activity helps reduce risk of heart disease and
diabetes beyond that produced by weight loss alone.
Aim for 2 hours of physical activity per week, or about 20-25
minutes a day.
It is important that we choose foods that will give us energy in
the short-term and protect our bodies in the
long-term. Remember, variety and balance are key.
Don't forget about physical activity!
Physical Activity Comes in Many Forms! Take the stairs Walk
around the block after
dinner Clean the house or garden Walk while talking on the phone
Play with the kids Do sit-ups or pushups during TV
commercials
Ingredients 1 3/4 cup thawed frozen or fresh sweet corn 40
cherry tomatoes, halved 1 15 oz. can of black beans, rinsed and
drained 2 avocados, diced 1 red onion, finely diced 1/4 cup
cilantro, chopped (use the stems
too!) Dressing:
2 Tbsp. olive oil 1 lemon, juiced (or 2 limes) 1-2 tsp. cumin
1/2 tsp. kosher salt 1/2 tsp. ground black pepper
Instructions Prep all the veggie
ingredients and add to a large serving bowl. Toss well to
combine.
In a small bowl or measuring cup, whisk together the dressing
ingredients and pour over the veggies. Toss gently to coat.
Serve alone, on a salad, or in a whole wheat pita!