Home Health Care: June 2014

Sunday, June 22, 2014

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Give your diet a healthy boost with these 10 health foods. They're among your best bets for eating well because they meet at least three of the following criteria:

Good or excellent source of fiber, vitamins, minerals and other nutrients

High in phytonutrients and antioxidant compounds, such as vitamins A and E and beta carotene

May help reduce risk of heart disease and other health conditions

Low in calorie density, meaning you get a larger portion size with a fewer number of calories

Readily available

Find out more about these health foods and how easy it is to include them in your diet.

These tear-shaped nuts are packed with nutrients — fiber, riboflavin, magnesium, iron and calcium. In fact, one serving (about seven almonds) has more calcium than any other type of nut — 22 milligrams. One serving also provides almost 15 percent of the Recommended Dietary Allowance (RDA) of vitamin E. And they're good for your heart. Most of the fat in almonds is monounsaturated fat — a healthier type of fat that may help lower blood cholesterol levels.

Apples are a good source of soluble fiber, which can lower blood cholesterol and glucose levels. Fresh apples are also a good source of vitamin C — an antioxidant that protects your body's cells from damage. Vitamin C also helps form the connective tissue collagen, keeps your capillaries and other blood vessels healthy, and aids in the absorption of iron

Scientists have shown that blueberries are loaded with compounds (phytonutrients) that may help prevent chronic diseases, such as heart disease, diabetes and some cancers. Blueberries may also improve short-term memory and promote healthy aging. Blueberries are a low-calorie source of fiber and vitamin C — 3/4 cup of fresh blueberries has 2.7 grams of fiber and 10.8 milligrams of vitamin C.

Besides being a good source of folate, broccoli also contains phytonutrients. Broccoli is also an excellent source of vitamin C — an antioxidant that protects your body's cells from damage. It is also an excellent source of vitamin A and is linked to preserving eye health.

Red beans — including small red beans and dark red kidney beans — are a good source of iron, phosphorus and potassium. They're also an excellent low-fat source of protein and dietary fiber. Red beans also contain phytonutrients. Don't like red beans? Substitute another kind to enjoy beans' health benefits.

Salmon contains omega-3 fatty acids — a type of fat that makes your blood less likely to form clots that may cause heart attacks. Omega-3s may also protect against irregular heartbeats that may cause sudden cardiac death, and they help decrease triglyceride levels, decrease the growth of artery-clogging plaques, lower blood pressure and reduce the risk of stroke. In addition to containing omega-3s, salmon is low in saturated fat and cholesterol and is a good source of protein.

Spinach is high in vitamins A and C and folate. It's also a good source of magnesium. The plant compounds in spinach may boost your immune system. The carotenoids found in spinach — beta carotene, lutein and zeaxanthin — also are protective against age-related vision diseases, such as macular degeneration and night blindness, as well as heart disease and certain cancers.

The deep orange-yellow color of sweet potatoes tells you that they're high in the antioxidant beta carotene. Food sources of beta carotene, which is converted to vitamin A in your body, may help slow the aging process and reduce the risk of some cancers. In addition to being an excellent source of vitamins A and C, sweet potatoes are a good source of fiber, vitamin B-6 and potassium. And like all vegetables, they're fat-free and relatively low in calories — one-half of a large sweet potato has just 81 calories.

Vegetable juice has most of the vitamins, minerals and other nutrients found in the original vegetables (except some of the fiber) and is an easy way to include vegetables in your diet. Tomato juice and vegetable juices that include tomatoes contain lycopene, an antioxidant that may reduce the risk of prostate cancer. Some vegetable and tomato juices are very high in sodium, so be sure to select the low-sodium varieties.

Wheat germ is the part of the grain that's responsible for the development and growth of the new plant sprout. Although only a small part, the germ contains many nutrients. It's an excellent source of thiamin and a good source of folate, magnesium, phosphorus and zinc. The germ also contains protein, fiber and some fat. Try sprinkling some on your hot or cold cereal.

It's a snap to incorporate these 10 health foods into a healthy diet. This example of a healthy dinner includes three of the 10 — broccoli, salmon and sweet potatoes.

Do you feel hungry all the time? Always searching for another snack? Try adding more protein to your diet! This super satisfying macro-nutrient will help you feel full for hours.

Whether you’re fueling up for the day ahead or taking a mid-day snack break to ward off those afternoon munchies, high-protein snacks are the best way to keep you going. Snacks with protein give you longer-lasting energy than carb-heavy options, like humongous bagels and muffins, which leave you ravenous just a short while later.

Here are 10 protein-packed (and portable!) snacks that make it easy to stay satisfied.

Mixed nuts

Mixed nuts are a very convenient way to get some protein (and healthy fats). Read up on the best and worst nuts, then try adding dried fruit and seeds for a delicious, homemade trail mix.

Hard-boiled eggs

Eggs are an inexpensive and nutritious way to fuel up when you’re famished. Boil a half dozen at the beginning of the week for easy on-the-go snacking.

Edamame with sea salt

One cup of edamame pods has about 7 grams of protein. Sprinkle on a little sea salt on them to satisfy a salt craving!

Beef or turkey jerky

Beef and turkey jerky are super travel-friendly and guaranteed to keep you satisfied. Just make sure the one you pick isn’t too high in sodium. One of my favorite all-natural brands is KRAVE Jerky.

Greek yogurt with high-fiber cereal

The combination of protein-packed Greek yogurt and high-fiber cereal is both delicious and filling. The two together will ward off hunger pangs for hours.

Turkey and cheese roll-ups

Smear a wedge of spreadable cheese on a few slices of turkey and roll it up. Just like that you have a deliciously satisfying snack.

Salt & vinegar roasted chickpeas

Beans are a great way to add both protein and fiber to your diet and chickpeas are easy to use. These salt & vinegar roasted chickpeas are to die for and are easily transportable for on-the-go snacking.

t some of the barriers to healthy eating as well as effective intervention strategies to address them. The Reinvestment Fund summarizes the findings of existing research on healthy food interventions, with a particular focus on intervention strategies that seek to influence an individual’s personal food environment. TRF then highlights programs, or components of programs, that TRF believes have promise.

ment and Community Development

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K-State Receives USDA Research Grant to Advance Work with the Rural Grocery Initiative.

WASHINGTON, April 30, 2014 – Kansas State University has been awarded a $500,000 grant from the USDA to address the economic and nutritional challenges faced by rural communities. The U.S. Department of Agriculture’s (USDA) National Institute of Food and Agriculture (NIFA) just announced more than $12 million in grants to support research, education and Extension activities aimed at increasing prosperity and economic security for farmers, ranchers, entrepreneurs and consumers across the nation. The grant awarded to Kansas State University is directed by Dr. David Procter, Center for Engagement and Community Development. K-State co-project directors include Dr. Hikaru Peterson, Agricultural Economics; Dr. Sandra Procter, Human Nutrition Extension; Dr. Dan Kahl, Community Development Extension; and Dr. Kathryn Draeger, University of Minnesota Extension. Industry partners include Affiliated Foods Midwest and NuVal, LLC.

NIFA made the awards through the Agriculture and Food Research Initiative’s (AFRI) Foundational Program, which promotes economically-, socially-, and environmentally-sustainable and resilient rural communities. Rural communities often struggle to sustain core economic, nutritional, and civic needs. A central piece of the infrastructure sustaining rural regions is the small-town, independently-owned grocery store. Researchers at Kansas State University will partner with Affiliated Foods Midwest to identify rural grocery case study stores and will introduce a nutritional quality index system – NuVal – into those stores coupled with an Extension nutrition education program. The research examines the impacts these interventions have on healthful food purchases and grocery food sales of rural residents. The Extension component will design and deliver education modules specifically identifying healthy food choices in small food retail outlets. Results will inform both grocery store business strategies and consumers as they consider making healthful food choices.

“We are pleased to receive USDA’s continued support for our Rural Grocery Initiative,” stated David Procter. “It is a testament to the importance of this issue for rural America and to the value of engaged research conducted at Kansas State University.”

Honey Soy Grilled Salmon with Edamame

Total Time:

28 min

Prep:

20 min

Cook:

8 min

Yield:4 servings

Level:Easy

HEALTHY

Ingredients

1/4 cup packed cilantro leaves

2 scallions

2 teaspoons vegetable oil

1 teaspoon grated ginger

Kosher salt and freshly ground pepper

4 center cut skin-on wild salmon fillets, about 6 ounces each

2 teaspoons fresh lime juice

2 teaspoons low-sodium soy sauce

2 teaspoons honey

1/4 teaspoon black sesame seeds

1 1/3 cups cooked edamame

Lime wedges, optional garnish

Directions

Preheat the grill over medium-high direct heat. Oil the grill grates. Finely chop the cilantro and scallion and mix in the oil and ginger. Season with salt and pepper.

Cut two 3-inch long slits through the skin lengthwise on the bottom of the salmon fillets, going about halfway into the salmon. Evenly stuff the slits with the herb mixture. Season the fish with salt and pepper.

Stir together the lime juice, soy and honey until smooth. Place the salmon, skin side up, on the grill and cook until well marked, 3 to 4 minutes. Turn the salmon and continue to cook, brushing the tops with the sauce, until the fish is cooked through, about another 3 to 4 minutes. Transfer to a serving plate and sprinkle the tops with the sesame seeds. Serve with edamame and lime wedges.

Broiler directions: Position an oven rack so that a baking sheet set on the rack is about 4-inches below the heat source. Preheat the broiler. Prepare the salmon as above and place the fillets, skin down, on a foil lined baking sheet coated with cooking spray. Broil, basting 3 to 4 times with the sauce, until just cooked through, about 6 to 7 minutes.

Healthy Foods For Lunch Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes

Healthy Foods For Lunch Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes

Healthy Foods For Lunch Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes

Healthy Foods For Lunch Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes

Healthy Foods For Lunch Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes

Healthy Foods For Lunch Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes

Healthy Foods For Lunch Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes

Healthy Foods For Lunch Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes

Healthy Foods For Lunch Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes

Healthy Foods For Lunch Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes

Healthy Foods For Lunch Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes

Healthy Foods For Lunch Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes

Liver Healthy Foods Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes

Liver Healthy Foods Biography

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to hold off hunger and keep energy levels high.

The supermarkets are full of new products advertised as healthy snacks, many of which come packaged in individual bars, microwaveable cups, and 100-calorie pouches. But which ones pass the test of being both tasty and healthy (or at least not unhealthy)? I recently hit my market and came up with two dozen snacks that satisfy without calorie overkill.

These may not be "perfect" snacks, mind you. Some are a bit higher in sugar, saturated fat, or sodium than I would like. But most have:

Enough calories to be satisfying, but not so many that the snack becomes a meal.

Less fat and saturated fat than other similar snacks.

Whole grain and fiber, protein, and/or other nutrients that give them staying power.

Here are my picks for healthier supermarket snacks, whether you feel like having something sweet, something cool and creamy, something crunchy, or something hot and filling.

Healthy Snacks: Something Sweet

My five sweet snack choices include a higher-fiber pastry, creamy pudding, and three higher-fiber cookies.

Fat-Free Sugar-Free Instant Pudding (made with nonfat or 1% milk), various brands, 1.4-ounce box makes 2 cups. Per 1/2-cup serving made with nonfat milk: 80 calories, 0 g fat, 0 g saturated fat, 6 g protein, less than 1 g fiber, 7 g sugar (from the natural sugar in milk).

Fiber One Bars (variousflavors, such as Blueberry), 6 pastries per box. Each pastry has 190 calories, 4 g fat, 1 g saturated fat, 4 g protein, 5 g fiber, 15 g sugar

Nabisco 100% Whole Grain Fig Newtons, 1 pound bag. Fig Newtons have gone whole grain! Two cookies have 110 calories, 2 g fat, 0 g saturated fat, 1 g protein, 2 g fiber, 12 g sugar (some of which comes from the figs).

South Beach Living Fiber Fit Double Chocolate Chunk Cookies, 6 individual packs per 5.1 ounce box. Among the ingredients in South Beach cookie packs are whole-grain wheat flour, high-oleic canola oil, and oat fiber. The sweeteners include sugar, maltitol (a sugar alcohol), sucralose (Splenda) and acesulfame potassium. Each pack of the double chocolate chunk variety has 100 calories, 5 g fat, 1.5 g saturated fat, 1 g protein, 5 g fiber, 5 g sugar (2 g sugar alcohol).

South Beach Living Fiber Fit Oatmeal Chocolate Chunk Cookies, 6 packs per 5.1 ounce box. Each pack has 100 calories, 5 g fat, 1.5 g saturated fat, 1 g protein, 5 g fiber, 5 g sugar (2 g sugar alcohol).

If you're after a healthy alternative to the usual afternoon sugar or fat ridden snack options, here are some great recipes that will satisfy your hunger without the extra calories.

Healthier snack ideas

We all probably snack more than we realise. It’s so easy to grab a chocolate bar or a bag of crisps if we’re hungry, instead of reaching for something healthier, that we don’t notice how often we do it.

If the snacks are there, we’ll eat them! But they can be full of hidden nasties, like saturated fat, salt and sugar. And in time, too much of these can lead to serious health problems like heart attack, stroke and type 2 diabetes.

Try these ideas to get you started:

It’s the simplest tip in the book – but if you don’t have the snacks in the house, you won’t be able to eat them! Skip that aisle in the supermarket and try to avoid the checkouts with loads of treats on display.

Aim for three regular meals a day. So if you’re raiding the snack cupboard several times a day, have a think about the meals you’re eating and when. You could be filling up on calories when a meal would keep you going for longer.

If you’re feeling peckish, try a glass of water instead. Chances are you’re thirsty rather than hungry.

Try our ideas for healthier sweet and savoury snacks – they’re delicious!

Harriott:

Healthier alternatives to sweet snacks

Try these ideas and see if you can chuck the choccie!

Try some healthy ways with fruit - great for counting towards your 5 A DAY:

Chunks of melon, strawberries, grapes, or whatever you have to hand. Look out for fruit that’s in season, it’s likely to be cheaper.

Dried – how about just a few pieces of mango, banana, pineapple, cranberries or raisins? Don’t forget, a small handful is about the right amount of dried fruit for kids.

Low fat fruit yoghurt.

A handful of dry, reduced sugar cereal with a few raisins or sultanas.

Healthier savoury snack ideas

Instead of crisps, salted nuts, pork scratchings, which can all be high in salt and fat, try:

Baked crisps

Small handful of unsalted mixed nuts

Pumpkin and sunflower seeds

Pitta and lower fat dips like salsa or reduced fat hummus

Rice cakes with lower fat cream cheese and cucumber

Celery sticks filled with lower fat cream cheese

Homemade popcorn (without sugar or salt)

Unsalted ricecakes, corncakes or oatcakes

Fun for dipping

Snacking on veg also counts towards your 5 A DAY and ups your fibre intake too. So how about these:

Veg sticks - carrot, celery, baby sweetcorn, peppers and radishes with a reduced fat hummus dip

Sliced apple and a lower fat soft cheese to dip

For more healthy snack ideas, take a look at our recipe finder.

Always check the label

To find out how much salt, saturated fat and sugar is in snacks, check the nutrition label on packaged food.

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Healthy Food For Diet Biography

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Two eggs scrambled in a pat of butter contain approximately 200 calories. So how does Denny's get from 200 to 1,150 with their Heartland Scramble? And how do so many other restaurants sling together scrambles with more than 1,000 calories? Simple: excessive oil and egregious amounts of cheese. This scramble has all the makings of hearty breakfast fare--butter, cheese, protein--but with healthy fats, fresh vegetables, and a light caloric toll. Serve it with a scoop of roasted potatoes and fresh fruit.

Ingredients

Serves: SubmitPrep: 5min |Cook: 8min |Total: 13min

1 tbsp butter

8 stalks asparagus, woody bottoms removed, chopped into 1" pieces

salt and black pepper to taste

8 eggs

2 tbsp fat-free milk

1/4 cup crumbled fresh goat cheese

4 oz smoked salmon, chopped

Directions

1.Heat the butter in a large nonstick skillet or saute pan over medium heat. When the butter begins to foam, add the asparagus and cook until just tender ("crisp-tender" in kitchen parlance). Season with salt and pepper.

2.Crack the eggs into a large bowl and whisk with the milk. Season with a few pinches of salt and pepper and add to the pan with the asparagus. Turn the heat down to low and use a wooden spoon to constantly stir and scrape the eggs until they begin to form soft curds. A minute before they're done, stir in the goat cheese.

3.Remove from the heat when the eggs are still creamy and soft (remember, scrambled eggs are like meat-- they continue to cook even after you cut the heat) and fold in the smoked salmon.

Recipe Tips

Spend the extra dollar or two to buy the highest quality eggs you can find. Free-range farmers' market eggs are best.

Nutritional Facts per serving

CALORIES 328.2 CAL

FAT 20.4 G

SATURATED FAT 8.6 G

CHOLESTEROL 485.9 MG

SODIUM 270.7 MG

CARBOHYDRATES 3.1 G

TOTAL SUGARS 2.1 G

DIETARY FIBER 0.8 G

PROTEIN 33.9 G

Some foods do not fit into the five food groups because they are not necessary for a healthy diet. These foods are called ‘discretionary choices’ and they should only be eaten occasionally. They tend to be too high in either energy (kilojoules), saturated fat, added sugars, added salt or alcohol, and have low levels of important nutrients like fibre.

Examples of ‘discretionary choices’ or occasional foods are:

sweet biscuits, cakes, desserts and pastries

processed meats and fattier/salty sausages, savoury pastries and pies, commercial burgers with a high fat and/or salt content

sweetened condensed milk

ice cream and other ice confections

confectionary and chocolate

commercially fried foods

potato chips, crisps and other fatty and/or salty snack foods including some savoury biscuits

cream, butter and spreads which are high in saturated fats

sugar-sweetened soft drinks and cordials, sports and energy drinks and alcoholic drinks.

Small allowance for healthy fats

Unsaturated fats are an important part of a healthy diet. The two main types of unsaturated fats are monounsaturated fats (found in olive and canola oil, avocados, cashews and almonds) and polyunsaturated fats like omega-3 fats (found in oily fish) and omega-6 fats (found in safflower and soybean oil and Brazil nuts). These fats can help reduce the risk of heart disease and lower cholesterol levels when they replace saturated fats in the diet.

The Australian Dietary Guidelines include a small allowance for healthy fats each day (around 1–2 tablespoons for adults and less for children). The best way to include healthy fats in your diet is to replace saturated fat that you may currently be eating (such as butter and cream) with a healthier, unsaturated fat option (such as polyunsaturated margarine or olive oil).

Include the five food groups in your diet

It’s not hard to include foods from the five food groups into snacks and meals. Some suggestions include:

Vegetables and legumes – raw or cooked vegetables can be used as a snack food or as a part of lunch and dinner. Salad vegetables can be used as a sandwich filling. Vegetable soup can make a healthy lunch. Stir-fries, vegetable patties and vegetable curries make nutritious evening meals. Try raw vegetables like carrot and celery sticks for a snack ‘on the run’.

Fruit – this is easy to carry as a snack and can be included in most meals. For example, try a banana with your breakfast cereal, an apple for morning tea and add some berries in your yoghurt for an afternoon snack. Fresh whole fruit is recommended over fruit juice and dried fruit. Fruit juice contains less fibre than fresh fruit and both fruit juice and dried fruit, and are more concentrated sources of sugar and energy. Dried fruit can also stick to teeth, which can increase the risk of dental caries.

Bread, cereals, rice, pasta and noodles – add rice, pasta or noodles to serves of protein and vegetables for an all-round meal. There are many varieties of these to try. Where possible, try to use wholegrains in breads and cereals.

Lean meat, fish, poultry, eggs, nuts, legumes and tofu – these can all provide protein. It’s easy to include a mixture of protein into snacks and meals. Try adding lean meat to your sandwich or have a handful of nuts as a snack. You can also add legumes to soups or stews for an evening meal.

Milk, yoghurt and cheese – try adding yogurt to breakfast cereal with milk, or using cottage cheese as a sandwich filling. Shavings of parmesan or cheddar can be used to top steamed vegetables or a salad. Use mostly reduced fat products.

Serving sizes of vegetables and legumes/beans

One standard serving of vegetables is about 75 g or:

½ cup cooked vegetables

½ cup cooked dried or canned beans, peas or lentils

1 cup salad vegetables

½ cup sweet corn

½ medium potato or other starchy vegetables (such as sweet potato)

1 medium tomato.

Serving sizes of fruit

One standard serving of fruit is about 150 g or:

one medium piece (apple, banana, orange, pear)

two small pieces (apricots, plums, kiwi fruit)

1 cup diced, cooked or canned fruit (no added sugar).

Or only occasionally:

125 ml (1/2 cup) fruit juice (no added sugar)

30 g dried fruit (such as 4 dried apricot halves, 1½ tablespoons sultanas).

Serving sizes of grain (cereal) foods

Choose mostly wholegrain and/or high cereal fibre varieties of grain foods.

One serve equals:

one slice of bread (40 g)

½ medium roll or flatbread (40 g)

½ cup cooked rice, pasta, noodles, barley, buckwheat, semolina, polenta, bulgur or quinoa (75-120 g)

½ cup cooked porridge (120 g)

¼ cup muesli (30 g)

2/3 cup breakfast cereal flakes (30 g)

3 crispbreads (35 g)

1 crumpet (60 g) or small English muffin or scone (35 g)

¼ cup flour (30 g)

Serving sizes of lean meats and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans

One serve equals:

65 g cooked lean red meat (such as beef, lamb. pork, kangaroo), ½ cup lean mince, 2 small chops, 2 slices of roast meat (about 90-100 g raw weight)

80 g cooked poultry such as chicken or turkey (about 100 g raw weight)

1 cup (150 g) cooked dried or canned beans, lentils, chick peas or split peas

100 g cooked fish fillet (about 115 g raw weight) or 1 small can of fish

two large eggs (120 g)

1 cup (150 g) cooked dried or canned legumes or beans, such as lentils, chickpeas or split peas (no added salt)

170 g tofu

30 g nuts or seeds, or nut/seed pastes(no added salt), such as peanut or almond butter, tahini.

Serving sizes of milk, yoghurt and cheese

When choosing serves of milk, yoghurt and cheese or alternatives, choose mostly reduced fat.

One serve equals:

1 cup (250 ml) fresh, long-life or reconstituted powdered milk

½ cup (120 ml) evaporated unsweetened milk

2 slices (40 g) hard cheese (such as cheddar)

½ cup (120 g) ricotta cheese

¾ cup or one small carton (200 g) of yoghurt

1 cup (250 ml) soy, rice or other cereal drink with at least 100 mg of added calcium per 100 ml.

Serves for children and adolescents daily

Children and adolescents

Grains (cereal),rice, pasta and noodles

Vegetables, legumes

Fruit

Milk, yoghurt, cheese

Meat, fish, poultry, eggs, nuts, legumes

Children 2-3 years

2 ½

1 ½

Children 4-8 years

4 ½

1 ½

2 for boys

1.5 for girls

1 ½

Children 9-11 years

5 for boys

4 for girls

2 ½ for boys

3 for girls

2 ½

Adolescents 12-13 years

5.5 for boys

5 for girls

5 ½ for boys

5 for girls

3 ½

2 ½

Adolescents 14-18 years

7 for boys

7 for girls

5 ½ for boys

5 for girls

3 ½

2 ½

Pregnant and breastfeeding girls under 18 years

5 ½

2 ½

Sample serves from the Australian Dietary Guidelines

Serves for women daily

Women

Bread, cereals, rice, pasta, noodles

Vegetables, legumes

Fruit

Milk, yoghurt, cheese

Meat, fish, poultry, eggs, nuts, legumes

Women 19-50 years

2 ½

Women 51-70 years

Pregnant

8 ½

2 ½

3 ½

Breastfeeding

7 ½

2 ½

70+ years

Sample serves from the Australian Dietary Guidelines

Serves for men daily

Men

Bread, cereals, rice, pasta, noodles

Vegetables, legumes

Fruit

Milk, yoghurt, cheese

Meat, fish, poultry, eggs, nuts, legumes

19-50 years

2 ½

51-70

5 ½

2 ½

70+ years

4 ½

3 ½

2 ½

Sample serves from the Australian Dietary Guidelines

Where to get help

Your doctor

Nutritionist

Dietitians Association of Australia Tel. (02) 6163 5200

Community health centre

Nutrition Australia Tel. (03) 8341 5800

Things to remember

Eating a wide variety of healthy foods promotes good health and helps to protect against chronic disease.

Eating a varied, well-balanced diet means eating a variety of foods from each of the five food groups daily, in the recommended amounts.

It is also important to choose a variety of foods from within each food group.

Healthy Food For Diet Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes

Healthy Food For Diet Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes

Healthy Food For Diet Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes

Healthy Food For Diet Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes

Healthy Food For Diet Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes

Healthy Food For Diet Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes

Healthy Food For Diet Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes

Healthy Food For Diet Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes

Healthy Food For Diet Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes

Healthy Food For Diet Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes

Healthy Food For Diet Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes

Healthy Food For Diet Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes

Healthy Foods For Toddlers Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes

Healthy Foods For Toddlers Biography

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The goal of healthy eating is to develop a diet that you can maintain for life, not just a few weeks or months, or until you've hit your ideal weight. For most of us, that means eating less than we do now. More specifically, it means eating far less of the unhealthy stuff (refined sugar, saturated fat, for example) and replacing it with the healthy (such as fresh fruit and vegetables). But it doesn't mean eliminating the foods you love. Eating bacon for breakfast once a week, for example, could be considered moderation if you follow it with a healthy lunch and dinner—but not if you follow it with a box of donuts and a sausage pizza. If you eat 100 calories of chocolate one afternoon, balance it out by deducting 100 calories from your evening meal. If you're still hungry, fill up with an extra serving of fresh vegetables.

Try not to think of certain foods as “off-limits.” When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. If you are drawn towards sweet, salty, or unhealthy foods, start by reducing portion sizes and not eating them as often. If the rest of your diet is healthy, eating a burger and fries once a week probably won’t have too much of a detrimental effect on your health. Eating junk food just once a month will have even less of an impact. As you reduce your intake of unhealthy foods, you may find yourself craving them less or thinking of them as only occasional indulgences.

Think smaller portions. Serving sizes have ballooned recently, particularly in restaurants. When dining out, choose a starter instead of an entree, split a dish with a friend, and don't order supersized anything. At home, use smaller plates, think about serving sizes in realistic terms, and start small. If you don't feel satisfied at the end of a meal, try adding more leafy green vegetables or rounding off the meal with fresh fruit. Visual cues can help with portion sizes–your serving of meat, fish, or chicken should be the size of a deck of cards and half a cup of mashed potato, rice, or pasta is about the size of a traditional light bulb.

Healthy eating tip 3: It's not just what you eat, it's how you eat

Healthy Eating

Healthy eating is about more than the food on your plate—it is also about how you think about food. Healthy eating habits can be learned and it is important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids.

Eat with others whenever possible. Eating with other people has numerous social and emotional benefits—particularly for children—and allows you to model healthy eating habits. Eating in front of the TV or computer often leads to mindless overeating.

Take time to chew your food and enjoy mealtimes. Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of our food. Reconnect with the joy of eating.

Listen to your body. Ask yourself if you are really hungry, or have a glass of water to see if you are thirsty instead of hungry. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.

Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, and eating small, healthy meals throughout the day (rather than the standard three large meals) keeps your energy up and your metabolism going.

Avoid eating at night. Try to eat dinner earlier in the day and then fast for 14-16 hours until breakfast the next morning. Early studies suggest that this simple dietary adjustment—eating only when you’re most active and giving your digestive system a long break each day—may help to regulate weight. After-dinner snacks tend to be high in fat and calories so are best avoided, anyway.

Healthy eating tip 4: Fill up on colorful fruits and vegetables

Shop the perimeter of the grocery storeFruits and vegetables are the foundation of a healthy diet. They are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber.

Try to eat a rainbow of fruits and vegetables every day and with every meal—the brighter the better. Colorful, deeply colored fruits and vegetables contain higher concentrations of vitamins, minerals, and antioxidants—and different colors provide different benefits, so eat a variety. Aim for a minimum of five portions each day.

Some great choices include:

Greens. Branch out beyond bright and dark green lettuce. Kale, mustard greens, broccoli, and Chinese cabbage are just a few of the options—all packed with calcium, magnesium, iron, potassium, zinc, and vitamins A, C, E, and K.

Sweet vegetables. Naturally sweet vegetables—such as corn, carrots, beets, sweet potatoes, yams, onions, and squash—add healthy sweetness to your meals and reduce your cravings for other sweets.

Fruit. Fruit is a tasty, satisfying way to fill up on fiber, vitamins, and antioxidants. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.

The importance of getting vitamins from food—not pills

The antioxidants and other nutrients in fruits and vegetables help protect against certain types of cancer and other diseases. And while advertisements abound for supplements promising to deliver the nutritional benefits of fruits and vegetables in pill or powder form, research suggests that it’s just not the same.

A daily regimen of nutritional supplements is not going to have the same impact of eating right. That’s because the benefits of fruits and vegetables don’t come from a single vitamin or an isolated antioxidant.

The health benefits of fruits and vegetables come from numerous vitamins, minerals, and phytochemicals working together synergistically. They can’t be broken down into the sum of their parts or replicated in pill form.

Healthy eating tip 5: Eat more healthy carbs and whole grains

Choose healthy carbohydrates and fiber sources, especially whole grains, for long lasting energy. In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart.

A quick definition of healthy carbs and unhealthy carbs

Healthy carbs (sometimes known as good carbs) include whole grains, beans, fruits, and vegetables. Healthy carbs are digested slowly, helping you feel full longer and keeping blood sugar and insulin levels stable.

Unhealthy carbs (or bad carbs) are foods such as white flour, refined sugar, and white rice that have been stripped of all bran, fiber, and nutrients. Unhealthy carbs digest quickly and cause spikes in blood sugar levels and energy.

"If, overall, you're choosing lean proteins and not eating a ton of fat and cholesterol, then eggs are a great thing to have in your diet," says Giovinazzo. The American Heart Association recommends that people with normal cholesterol limit their cholesterol intake to 300 milligrams per day

The description of the healthy eating pyramid is one of effective teaching methods to properly present dietary diversity needed to develop a good preventive nutrition. In this pyramid, the base energy intake (about 60% of total contributions) consists of complex plant products (cereals, pulses, potatoes, various starches, fruits and vegetables, dried fruit ...) - These foods are to meet the needs of carbohydrate, but also provide additional vegetable protein, animal protein, and a wide variety of non-energy compounds (dietary fiber, minerals, micro-nutrients). An intake of animal products (representing 20-25% of total energy requirements) in the form of meat, eggs, meats, seafood, suitable for balancing energy intake of plant origin. Fats added must consist mainly of vegetable oils balanced essential fatty acids. The proportion of calories that should be as small as possible is at the top of the healthy eating pyramid. These are empty calories of sugar kind, alcohol, saturated fats, starches purified ... This does not mean systematically remove all sources of empty calories and refuse to small pleasures, the core requirements of a basal diet with good nutritional density.

A healthy diet is a component of a lifestyle health promoter. A balanced diet influences the physical and mental well-being and helps prevent diseases.

The recommendations of the healthy eating pyramid are aimed at adults. Certain age groups and specific populations (e.g. Children, pregnant women, elite athletes), as well as the sick or those who want to lose weight, people need different recommendations part. The healthy eating pyramid shows a balanced diet that ensures an adequate intake of energy.

When selecting foods, preference is given to seasonal and regional products. In the kitchen, it is best to prepare the best food preserving their nutrients. It is also recommended choosing an iodine and fluoride salt and use it sparingly, as the broth, soy sauce....

The meals are not only used to provide the body with energy and nutrients it needs. They are also a source of pleasure, relaxation and exchange social. Take time to eat and drink slowly, stopping any additional activity increases the pleasure and the joy of eating.

Apart from a balanced diet, the following factors promote a healthy lifestyle:

- Move at least half hour a day.

- Go out every day in the open air.

- To provide regular breaks and relax.

- Avoid smoking and drinking alcohol in excess.