Healthy Eating 101
Healthy families begin with healthy parents. Arming parents with the basics of
healthy eating is essential for your family’s wellbeing. Follow these 5 steps
and you will be on your way to making healthy choices that will last a lifetime.
1. Conquer Carbs: Carbohydrates are your body’s preferred energy source.
KITCHEN MAKEOVER
Choosing the right carbohydrates will keep you feeling full and give your body the
energy it needs!
1. Replace the white stuff with 100% whole grains.
2. Keep sugary drinks out!
Such as: Soda, fruit drinks, energy drinks, flavored milks, sports drinks, sweet tea,
dessert coffee
3. Keep sugary foods out!
Evaluate seemingly healthy snacks and replace them with healthier options.
4. Stock up on beans.
2. Get an Oil Change
■ Read food labels to avoid trans fats, also known as partially hydrogenated oil.
■ Limit saturated fat to less than 10% of total calories.
■ Enjoy unsaturated fats: mono and polyunsaturated fats.
KITCHEN MAKEOVER
1. Have a “zero tolerance rule” when it comes to trans fats.
2. Replace saturated fat with unsaturated fat.
Saturated fat is typically found in meat, cheese, butter, sour cream, milk.
Good sources of heart healthy unsaturated fat:
Fish, nuts and nut butters, seeds, olive oil, canola oil, and avocados
3. Choose lean meats
■ Ground meat should be at least 92% lean
■ Lean beef cuts: top sirloin, top round roast, eye of round roast
■ Poultry with the skin off
■ Limit high fat foods to “occasional treats:”
Bacon, sausage, fried foods, high fat cheese, pastries
3. Fall in Love with Fruits and Vegetables
Fruits and vegetables provide our bodies with vitamins, minerals, antioxidants,
and fiber — all for relatively few calories.
KITCHEN MAKEOVER
1. Experiment: try new fruits and vegetables in new ways.
2. Get creative: see where you can “sneak” vegetables into foods you already eat.
3. Keep fruits and vegetables readily available: keep them where you can see
them and are easily accessible.
Fruit Superstars: Berries, plums, citrus, cantaloupe, grapes, peaches
Vegetable Superstars: Cabbage, kale, broccoli, cauliflower, Brussels sprouts,
collards, carrots, onions, tomatoes, asparagus, sweet potatoes, leafy greens, bell
peppers
4. Power up with Protein
The body uses protein to build and repair body tissue.
Protein is important for weight control:
■ Helps you feel full
■ Maintains lean muscle mass (muscle burns more calories than fat)
How much do you need?
Most adults need 5—6.5 ounce equivalents of protein each day.*
►1 tablespoon of peanut butter = 1 ounce equivalent
► ¼ cup of mixed nuts = about 2 ounce equivalents
►1 egg = 1 ounce equivalent
►¼ cup of beans or tofu = 1 ounce equivalent
►1 ounce of meat = 1 ounce equivalent (3 ounces of meat is about the size of a deck of cards)
* Some people may need more or less protein depending on their unique nutrition needs.
KITCHEN MAKEOVER
Most Americans eat enough protein. Many Americans are not choosing the best
proteins.
CHOOSE MORE OFTEN
■ nuts and seeds ■ legumes (beans, peas, lentils)
■ soy foods (edamame, tofu) ■ fish (twice per week)
■ eggs ■ low-fat dairy ■ lean meat and poultry
The bottom line on red meat:
1. Eat more fish, chicken, beans, and soy than red meat.
2. When you eat red meat, choose lean options. Select cuts of beef labeled “lean” or
“extra lean.”
3. Enjoy in moderation! Keep meat portions to about 3 ounces (roughly the size of the
palm of your hand).
5. Rethink your drink. Keep calories and added sugar in check.
KITCHEN MAKEOVER
In your refrigerator:
■ WATER: however you like: tap, bottled, filtered, bubbly as long as it’s not
sweetened with sugar
■ Low-fat milk (skim or 1%)
■ 100% juice — but whole fruit is best (serving size = 8 ounces)
For kids:
■ Follow pediatrician recommendation for milk
■ Do not offer sweetened milk
■ LIMIT JUICE
■ Be a good role model
What’s Your Why?
What is your motivation to make healthier food choices for yourself and your
family?
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Resources: Mayo Clinic, American Heart Association, American Diabetes Association, Natural Resources Defense Council,
Journal of American Medical Association, Choosemyplate.gov
The recommendations listed are for general guidance only. The amounts you need from each food group depends on
your age, sex, body weight, and physical activity level. For more information visit www.choosemyplate.gov.
Note: Recommendations listed may be different for people who are managing diabetes, kidney disease, or have weight loss
goals. For help learning about your specific nutrition needs, seek the help of a Registered Dietitian Nutritionist.
© 2016 Alyfe Wellbeing Strategies. All rights reserved.