WELLNESS TRAINING SERIES FOOD BASICS & FADS TO AVOID

1. WELLNESS TRAINING SERIESFOOD BASICS&FADS TO AVOID Noriko De La Cruz, RD

2. What should you eat? Learn how much you need to eat each day from the 5 major food groups with MyPyramid Plan.

3. What are the five food groups? Grains - Make half your grains whole. Vegetables - Vary your veggies. Fruits - Focus on fruits. Dairy - Get your calcium rich foods. Protein foods - Go lean with protein.

4. What foods are in the grain group? Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products. Grains are divided into 2 subgroups, whole grains and refined grains. Whole grains- whole-wheat flour, oatmeal, brown rice Refined grains- white flour, white bread, white rice Most refined grains are enriched. This means certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing. Fiber is not added back to enriched grains.

5. What foods are in the vegetable group? • Vegetables are organized into 5 subgroups, based on their nutrient content. • Dark green vegetables • Orange vegetables • Dry beans and peas • Starchy vegetables • Other vegetables

6. What foods are in the fruit group? • Any fruit or 100% fruit juice counts as part of the fruit group. • Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.

7. What foods are included in the dairy group? • Foods made from milk that retain their calcium content are part of the group, while foods made from milk that have little to no calcium, such as cream cheese, cream, and butter. • Most milk group choices should be fat-free or low-fat.

8. What foods are included in the protein foods group? • Meats,poultry, eggs, dry beans and peas, fish, and nuts & seeds. • Selection Tips: • choose lean or low-fat meat and poultry. • Select fish rich in omega-3 fatty acids, such as salmon, trout, and herring. • Limit on processed meats such as ham, sausage, and deli meats.

9. What is a “healthy diet”? • Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products. • Includes lean meats, poultry, fish, beans, eggs, and nuts. • Is low in saturated fats, trans fats, cholesterol, salt, and added sugars • Stays within daily calorie needs.

10. Instead of… Sweetened fruit yogurt, whole milk, natural or processed cheese Sweetened cereals Pasta with cheese/white sauce Croissants or pastries Deep-fried french fries, baked potato with cheese sauce Replace with… Plain fat-free yogurt with fresh fruit, lowfat/fat-free milk, lowfat or reduced-fat cheese Unsweetened cereals with cut-up fruit Pasta with red sauce Toast or bread (try whole grain types) Oven-baked “french fries”, baked potato with salsa Steps to a healthier WeightMaking Nutrient-Dense Food Choices

11. How to Spot a Food FadHere are some quick tips • Does the recommendation offer a quick fix? If it sounds too good to be true it probably is. • Avoid products that offer a “guaranteed cure.” • When an item is available for a “limited time,” translate this into “save your money.” • There are no such things as “good” and “bad” food. All foods can fit as part of a balanced diet that includes variety and moderation.

12. Forget the FadsNo Single-food (or single food-group) diet can healthfully melt the fat away and keep it off. • Almost any diet will work in the short term: If you eat less, you will lose weight. Long-term, fad diet don’t work for several reasons: • They lack variety. It’s boring to eat the same things day after day. • They don’t provide adequate amounts of all the nutrients your body needs. • You may find yourself overeating the foods featured in the diet plan.

13. Food is to be enjoyed. Avoiding fads can go far toward helping you maximize your health. Your best advice is to forget the fads and talk to me, so I can help develop a healthful eating plan that is right for you!