Transcript nutrition45 - Family and Consumer Science Curriculum Committee

Food for
Thought:
Nutrition
at ‘NOVA
10 Super
Foods You
SHOULD Eat
2
1
Oranges
Great tasting and rich
in vitamin C, folic acid,
and fiber!
Broccoli
Lots of vitamin C,
carotenoids, and
folic acid.
Sweet
Potatoes
3
One of the best vegetables
you can eat!
Loaded with carotenoids,
vitamin C, potassium, and
fiber.
5
4
Cantaloupe
A quarter of a cantaloupe
provides almost as much
vitamin A and C as most
people need in an entire
day!
Kellogg’s All-Bran Original or Post
100% Bran
A ½ cup serving gives you about 1/3 of the
fiber you need each day to reduce the risk of
constipation, diverticulosis, and heart disease.
Whole Grain
Bread
6
It’s higher in fiber and vitamins
than enriched white bread or
“wheat” bread. Also look for
whole grain crackers, like
Nabisco Triscuits.
7
Excellent source of
calcium, vitamins, and
protein with little or
no artery-clogging fat
& cholesterol!
Fatty Fish
8
Fat-free
(Skim) or 1%
Milk
The omega-3 fats in fish,
especially fatty fish like salmon,
swordfish, and rainbow trout, can
help reduce the risk of suddendeath heart attacks.
9
Beans
Inexpensive, low in
fat, and rich in
protein, iron, folic
acid, and fiber.
10
Spinach or
Kale
Loaded with vitamin C,
carotenoids, calcium, and
fiber!
Tips to Design a Healthy Plate
Use one plate instead of a variety of
salad plates and bowls.
Start by loading half of your plate with
fruits and veggies… then add your
entrée.
Healthy Snack Tips:
Keep healthy snacks in your room to
avoid bad nutrition from grazing and
stress-related eating.
Chew gum or a have a crunchy snack
(granola, carrot sticks, pretzels) if you
are a study-snacker.
Get 8-10 hours of sleep each night! When
you’re tired, your body releases
hormones that affect your metabolism
and make you crave unhealthy foods.
Look for Healthy Cat
options in the dining halls!
These menu items contain
LESS THAN 30% CALORIES FROM
FAT And are available daily
at lunch and dinner.
Maximize Your Ability to
Study by Mixing Proteins,
Carbohydrates, and Fats…
High Carbohydrate snacks like crackers,
cookies, candy, chips, pretzels, bagels and
pasta will give you immediate energy, but
when eaten alone can lead to an energy drop
later on.
Adding in protein will help keep you
“perkier”.
A little healthy fat will also help stabilize
your energy.
Energy Packed Favorites
That Taste Good and are Good for You!
• Cottage Cheese with fresh fruit
•Cheese and crackers
•Peanut butter, crackers and milk
•Low-fat cheese stick and fresh or dried fruit
•Baked tortilla chips with bean dip or hummus
•Ham, turkey or roast beef sandwich
•Tuna and crackers or tuna sandwich
•Chicken or egg salad sandwiches made with light
mayonnaise and whole wheat bread
Easy No-Cook Meals
Breakfast
• Banana, peanut butter, and skim milk.
• Instant oatmeal prepared with skim milk, and
high calcium orange juice.
•Bagel with peanut butter, and skim milk.
Lunch
• Turkey and cheese wrap with lettuce, tomato
and dressing, Sun chips, grapes and water.
•Hummus sandwich on pita bread with lettuce
and tomato, Triscuits, yogurt with added fresh
fruit, and water.
•Grilled chicken sandwich with lettuce and
tomato, fruit smoothie, and unsweetened iced
tea.
Dinner
• Lentil soup, salad with lite dressing,
microwaved sweet potatoes, and water.
•Pasta with tomato sauce topped with grilled
chicken, broccoli (with cheese sauce if desired),
multi-grain bread, and lite ice cream or frozen
yogurt.
•Bean & cheese burritos, squash, yogurt topped
with pears and almonds, and water.
E-Z Recipes for
the Residence
Hall
Eggs
Eggs can be scrambled in the
microwave and used to add
protein to your meals.
To reduce the cholesterol in eggs,
substitute 2 egg whites for 1 whole egg,
or use egg substitutes like Egg Beaters
or Better ‘N’ Eggs.
Burritos
You can make them better than Taco Bell!
Spread a layer of refried beans on a flour
tortilla. Sprinkle with cheddar cheese.
Roll into a burrito, tucking in the bottom
and the top, Cover with a paper towel or
napkin and heat in the microwave. Serve
with salsa.
Oatmeal
Add cottage cheese
or part-skim
ricotta cheese to
instant oatmeal for
an extra protein
boost!
On the Move? Try These
Grab and Go Foods!
Proteins
Fruits &
Vegetables
• Yogurt or
Cottage Cheese
• Fresh or dried
•Beef Jerky
fruits
•Low-fat Cheesesticks
•Applesauce
•“Instant” low- •Juice boxes
salt soups
•Baby Carrots
•Trail Mix
•Nuts
•Celery Sticks
•Peanut Butter •Cherry
•Sunflower or
Tomatoes
Pumpkin seeds
•V-8 juice
•Energy Bars
Carbohydrates
•
Wholegrain bagel
• Whole wheat or
raisin bread
•Flavored Rice
Cakes
•Light Microwave
Popcorn
•Baked Chips
•Pretzels
•Granola Bars
•Graham Crackers
•Oatmeal or Peanut
Butter Cookies
Eating small
frequent meals
that include
Carbs Keeps your
blood sugar & brain
Chemicals in check.
Your Body
Requires at
least 50-100
grams of
carbohydrates
per day!
Glucose is the only fuel that
your brain cells, nerve cells,
and developing red blood cells
can use.
You need to consume carbs to
produce enough glucose for
the brain to function.
10 Reasons to Avoid a
Low-Carb Diet:
• Increased Risk of Heart Attack
•Gout
•Poor Long Term Weight Control
•Kidney Stones
•Blood Pressure Rises with Age
•Reduced Athletic Performance
•Osteoporosis
•Increased Risk of Cancer
•Fainting
•Keto Breath (a cross between nail polish and
overripe pineapple)
What Does Good Nutrition Do
For You TODAY?
Good Nutrition Helps You…
Avoid Getting Sick
Prevent Unnecessary weight gain or loss
Have more energy
Have a better work-out
Feel better about your eating
Prevent future health problems
Add variety to your eating
Tips from ‘Nova Nutritionist,
Jessica Pellicciotta
• Keep a regular meal schedule. When you skip meals, you
tend to snack more heavily throughout the day. Try to eat
something every 3-4 hours.
•Try a new food every day.
•Keep fresh fruit in your room for snacks.
•Eat slowly. Try to take 20 minutes to eat your meal!
•To stay satisfied longer between meals eat carbohydrates
and proteins together (i.e. cheese and crackers or peanut
butter and an apple).
• Limit caffeine to 16 fl oz per day.
•Eat fried foods in moderation.
•Drink 8 or more glasses of water a day.
•Eat breakfast.
•Consume 2-3 servings of dairy a day.
•Take a multivitamin.
•Watch portion sizes.