Healthy+Eating

Welcome to the **//Healthy Eating Page! //**

The following two presentations were developed by the Child Nutrition Section at NCDPI.


 * What kinds of foods will promote a healthier //me//? **
 * ** Grains ( Whole Grains) **
 * ** Vegetables ( C o l o r f u l veggies – dark green, orange, yellow ) **
 * ** Fruits ( Variety of Fruits – and easy on the fruit // juices //!) **
 * ** Milk/Dairy - Calcium-Rich Products (Go **** Low-Fat or Fat-Free **** ) **
 * ** Meat & Legumes( Variety of **** Low-Fat or Lean) **** - Bake, Broil, Grill **
 * ** Oils ( Plant or Fish Oils) – some **** FAT is necessary in a healthy diet **

Your food and physical activity choices each day affect your health—how you feel today, tomorrow, and in the future.

These tips and ideas are a starting point. Choose a change that you can make today, and move toward a healthier you. Tips to help you:
 * [|Make half your grains whole]
 * [|Vary your veggies]
 * [|Focus on fruit]
 * [|Get your calcium rich foods]
 * [|Go lean with protein]
 * [|Find your balance between food and physical activity]
 * [|Keep food safe to eat] [[image:protein.jpg align="right"]]

** Shop the __Perimeter__ of the Store to Enjoy Nutrient-Rich Foods **
 * Some Tips for Grocery Shopping to support your healthier eating habits: **
 * Brightly Colored Fruits And 100% Fruit Juices
 * Vibrantly Colored Vegetables And Potatoes
 * Whole, Fortified And Fiber-Rich Grain Foods
 * Low-Fat And Fat-Free Milk, Cheese And Yogurt
 * Lean Meat, Skinless Poultry, Fish, Eggs, Beans And Nuts


 * Resources for More Information: [[image:dessert.jpg width="143" height="145" align="right"]] **


 * **[|MyPyramid.gov]**
 * **[|Mighty Foods]**
 * **[|Whole Foods Market]**
 * **[|Nutrient Rich Foods Coalition]**

Maintaining your health and wellness is pretty simple, really. Just replace that bag of chips with a piece of fruit and you’re home free, right? Well, not quite. If it were that simple, we’d all be slim and live to be 100! There are many theories about what constitutes a "perfect" diet. We think a good foundation for any diet consists of a mix of fresh, minimally processed foods from all food groups, including lean proteins; carbohydrates from fresh fruits, vegetables and whole grain-based breads, cereals, and pastas; and heart-healthy fats such as olive oil, nuts, and avocado. And, just as important, a good diet contains delicious foods you enjoy. Though every body has different needs, here are some healthy choices you can easily incorporate into your current routines. These simple changes can make a big difference over time.
 * //A Note From the Folks at Whole Foods Market://**

Aim for at least five servings daily of a variety of fruits and vegetables. Need some help to reach the goal? Just add one more vegetable or fruit to your current menu. When that feels comfortable, you can add more. Put celery or carrot sticks in your lunch bag. Add a handful of frozen blueberries or slices of banana to your morning cereal or yogurt. For convenience, prepare extra veggies for tomorrow's lunch while making tonight's dinner.
 * Veg Out**

Get Real
Choose to eat foods that are as close to their natural state as possible. Many packaged products are highly processed and refined and contain hydrogenated fats, artificial sweeteners, preservatives and other additives - things your body doesn't need. (We don’t carry any products containing these unnecessary fillers.) Opt for "real" foods including fresh fruit, salads, greens, steamed vegetables, lean meats, and whole grains. When convenience is a factor, read the labels and choose prepackaged foods without unnecessary additives.

Sip
Water is critical to digestion and metabolism, so it's important to keep well hydrated. Your individual need for water will vary depending on exercise, climate and altitude, a high-fiber diet, and consumption of caffeinated beverages and alcohol. Your daily fluid needs are best met by including plenty of whole fruits and vegetables or juices; teas; soups; caffeine-free, non-alcoholic, unsweetened beverages; and, of course, plain water — lots of water. Sparkling water in moderation is another option; try making your own "soft drink" by mixing fruit juice with sparkling water.

The Spice of Life
Variety is key for a balanced diet, especially when it comes to protein options. Change it up by choosing from a wide range of protein — beans, cheeses, nuts, eggs, fish, chicken, lean cuts of pork, beef, and even buffalo. Instead of making protein the centerpiece of the meal, try a salad with a variety of greens topped with grilled chicken, a stew loaded with root vegetables and a bit of beef, grilled salmon with steamed dark leafy greens, or a wrap filled with hummus and vegetables. Keep your taste buds on their toes.

Tackling Snacking
Giving in to a snack attack may be looked at as "failure" in some diet circles. But we think snacking is fun and enjoyable — as long as you do it the natural way. Fill your snack drawer with dried fruits, whole wheat pretzels, nuts, trail mix, nut butters, and whole grain crackers. Avoid hydrogenated fats (trans fats), which are prevalent in standard snack fare. Even cookies are a good snack choice when made with healthy ingredients like oatmeal, unbleached flours, and natural flavorings.

Go Nuts!
Nuts and seeds contain beneficial fatty acids, calcium, and protein. Studies have shown all varieties of nuts promote heart health and benefit blood sugar levels without increasing weight gain. Eat a handful of almonds along with an apple for a healthy snack. Sprinkle chopped walnuts into your hot cereal for added flavor and texture or top a salad with some ground flax seeds.

Fiber Fill Up
Be sure to eat plenty of fiber to promote a healthy intestinal tract, support healthy cholesterol levels, and maintain balanced blood sugar levels. Eating foods full of fiber — fruits, vegetables, whole grains, oatmeal, and beans — help you get the recommended daily amount of fiber and will also fill you up.

Maximize Your Minerals
Enjoy mineral-rich foods including green leafy vegetables such as collard greens, kale, broccoli, and bok choy as well as nuts and seeds such as almonds, hazelnuts, and ground sesame seeds.