Eat Healthy in Today's World

EatHealthy in Today’s World
What can I do?
*Plan ahead- make grocery lists for healthy snacks and meals
-Whole grain breads/crackers/cereals/rice
-lower fat/sodium- snacks, soups, beans, fresh fruits and vegetables
*Snack Foods- Whole grain bagels, cereals, baked chips, nonfat yogurt,
sugar free frozen juice bars, flavored water, unsalted nuts, grapes, apples,
oranges, assorted fresh vegetables with a lowfat dressing/lowfat dip
-get cherry tomatoes, prewashed & precut carrots, broccoli, cauliflower
-make a vegetable dip with- bell peppers, Vidalia Onions,
black-eyed peas and a low calorie/fat Italian Dressing serve with baked
tostidas chips or whole wheat crackers
-Prebagged salads, precut meats or meats from the deli
-Add baked potatoes to a meal- as soon as you get home get bags of carrots and
grapes and put on counter before child gets cookies or unhealthy items
-have them snack on these until supper is ready
*Cook- roasts, chops, white ham, chicken
-First Day- use as is with brown rice, vegetable as green beans, lettuce/tomato
-Second Day- serve as a sandwich w/lettuce & tomato on Whole grain w/ baked chips
-Third Day- Meat Salads, pasta salads
-Fourth Day- serve as a soup, stew, chili with Whole Wheat Crackers
& Angel Food Cake with Fresh Strawberries or Peaches & Lowfat whipped topping
Facts:
*Complex Carbohydrates- lower blood sugar, help prevent hemorrhoids,
diverticular disease, some forms of cancer
-increase whole grains, decrease white foods and substitute with brown foods
What can I do?
*See your Physician
*See RD for help as needed *See FFF RD on line for help
*Drink water or caffeine sugar free beverages