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Wenty foods to always have on hand
 

Wenty foods to always have on hand

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    Wenty foods to always have on hand Wenty foods to always have on hand Document Transcript

    • Damylen Vocabulary Fruits & Veggies WENTY FOODS TO ALWAYS HAVE ON HAND  Vegetables: Any fresh, frozen, or reduced sodium canned  Fruits: Any fresh, frozen (unsweetened), or canned (juice or water-packed)  Whole-grain bread  High-fiber (low-sugar) cereals with 4g or more fiber per serving  Canned beans, dry beans, or lentils: Any variety  Boneless, skinless chicken or turkey breast  Egg substitutes or egg whites  Tuna or salmon canned in water  Low-fat cheese or cheese sticks — choose 1–1½ %-fat varieties  Nonstick cooking spray  Dried herbs and spices: Any single varieties or mixes made without the addition of salt  Dry roasted or raw nuts: walnuts and almonds are good choices  Non-caloric sweetener  Reduced-fat mayonnaise or salad dressing  Low-sodium chicken, vegetable, or beef broth  Leafy lettuce varieties or bagged salad mixes using leafy varieties  One or more whole grains: quinoa, amaranth, barley, bulgur, kasha, brown rice, or whole-grain pasta  Canned tomatoes or stewed canned tomatoes  Fat-free yogurt: plain, vanilla, or fruit flavored, artificially sweetened  Whole-grain crackers  Preparing Food Cooking Food Utensils chop bake blender peel fry frying pan mix steam colander slice boil kettle measure simmer pot Departments Staff Nouns Verbs dairy stock clerk aisle push a cart produce manager counter reach for something dairy butcher cart compare products frozen food fishmonger display scan items Containers for Food bag sugar flour box cereal crackers carton eggs milk can soup beans jar jam mustard package hamburgers noodles
    • Damylen Vocabulary Fruits & Veggies Asian-Style Fish Cakes Salmon Patties Crab Cakes with Sesame Crust Barley-Spinach-Fish Bake Grilled Salmon with Roasted Peppers Baked Bread Crumb — Crusted Fish with Lemon Baked Red Snapper Almandine A-Taste-of-Italy Baked Fish Crunchy “Fried” Catfish Fillets Jon's Fish Tacos Sweet Onion — Baked Yellowtail Snapper Stir-Fried Ginger Scallops with Vegetables Scallops and Shrimp with White Bean Sauce Pasta and Smoked Trout with Lemon Pesto Grilled Haddock with Peach-Mango Salsa Sesame Shrimp and Asparagus Spicy “Fried” Fish Fillet Fresh Tomato and Clam Sauce with Whole-Grain Linguini HEALTH ADIVICE by Gretchen Scalpi, RD, CDN, CDE Keep It Simple to Start Think of changes in your eating habits as goals rather than inflexible rules and regulations. Start by making an honest review of your current eating habits and list the things you would like to change or improve. If you brain-storm a bit, you will be able to come up with quite a few positive changes that you could make. Decide exactly what you need to do in order to bring about change, and then select one or two changes to work on at a time. Here are a few ideas to help you start this process:  Eat meals at regular intervals — resolve not to skip meals or go for long periods of time without eating.  Include nutritious snacks in your daily eating plan — fruits and vegetables are good choices.  Experiment with whole grains, vegetables, or fruits you have never tried before — check out the produce or whole foods section of your grocery store to see what's new.  Start reducing your portion sizes — cut back by 25–30 percent to get used to eating less.
    • Damylen Vocabulary Fruits & Veggies The government, as well as many health and nutrition groups, wants to give people the information they need to make healthy food choices. In 1992, the USDA (United States Department ofAgriculture) adopted the nutritional guide that was created at Tufts University. It is in the shape of a pyramid, to help people remember what food to eat. The pyramid looks like this: This pyramid shows different food groups, and the servings you should have of each. For example, you should have 6 to 11 servings a day of foods in the Bread, Cereal, Rice & Pasta Group. Examples of servings in this group are one slice of bread, 1/2 cup of cooked cereal, rice or pasta, or one cup of ready-to-eat cereal. Examples for the Fruit Group include a medium-sized apple, orange or banana, 3/4 cup of fruit juice or 1/2 cup of chopped, cooked, or canned fruit. In theVegetable Group examples of a serving are a cup of raw, leafy vegetables, 1/2 cup of other vegetables, cooked or raw, or 3/4 cup of vegetable juice. For the Meat, Poultry, Fish, Dry Beans, Eggs & Nuts Group, they suggest a serving of two to three ounces of meat, fish or poultry. In addition, the following would count as one ounce of the same category: one egg, 1/2 cup of cooked beans, 2 tablespoons of peanut butter, or 1/3 cup of nuts. Notice that the bottom of the pyramid, the biggest part, is the Bread, Cereal, Rice & Pasta Group. This pyramid shows that that is where you should get the most servings per day. The top part, theFats, Oils & Sweets Group is the smallest. That shows that you shouldn't have too much fat or oil in your diet.
    • Damylen Vocabulary Fruits & Veggies While a lot of the food pyramid was a good idea, and the visual picture helped people remember not to have too much fat and oil, a lot of nutritionists didn't think the pyramid did a good job of showing some other nutritional facts. They thought there were some problems with the pyramid. One problem was that there was no difference made between whole grains and refined grainsor between saturated and unsaturated fats. While it might be good to have some olive oil, for example, eating food made with shortening isn't a good idea. In addition, while four slices of whole grain bread could be pretty healthy, four slices of white bread made from refined wheat aren't as nutritious. A serving of non-fat milk is just as nutritious and better for you than a serving of whole milk. Another problem with the pyramid was that in some cases the servings mentioned were supposed to be a maximum (like for the meat group) but in other cases they were supposed to be a minimum (like for the fruit group). Finally, the food pyramid didn't show the importance of exercise or the need to watch the size of your portions. There was also some discussion about the fact that it was the U.S. Department of Agriculture, and not the U.S. Department of Health and Human Services that made the pyramid. Some people said the number of servings of fruits and vegetables, for example, was higher than the number used by the World Health Organization, and maybe it was because the USDA wanted people to eat more of those products for business reasons instead of health reasons. In April 2005, the USDA replaced the original pyramid with another pyramid by turning it on its side and making the sections vertical instead of horizontal. The new pyramid looks like this:
    • Damylen Vocabulary Fruits & Veggies Looking at this pyramid, you can see that there are different colored parts of the pyramid, but each one gets smaller as it goes toward the top. The part toward the top is for the less healthy foods in the category, and the part at the bottom is for the healthier foods. For example, you might put whole milk at the top of the Milk group, and non-fat milk at the bottom; or you could put whole grains at the bottom of the Grains group and refined grains at the top. The parts of the pyramid also show how important they are by the width of the band. The small yellow one that has no name on the bottom contains fats and oils. The unsaturated oils, like peanut, canola, or olive, would be at the bottom. Butter would be at the top. The person climbing the steps on the left side of the pyramid symbolizes the importance of exercise. You can go to mypyramid.com to get current information about the USDA pyramid, or you can click on the link to My Pyramid Plan to put in your personal information and get a customized food guide. Faculty members at the Harvard School of Public Health made an alternate pyramid, which they called the Healthy Eating Pyramid. It includes more information based on all the research on nutrition that has taken place in the last fifteen years. The pyramid looks like this:
    • Damylen Vocabulary Fruits & Veggies Notice this pyramid has a section on the bottom called Daily Exercise and Weight Control. It is built this way to show that daily exercise and weight control are the foundation for good health. Every five years the USDA reviews the nutrition advice in the Dietary Guidelines for Americans. This document sets the standards for all federal nutrition programs, such as the school lunch program, and also can influence what foods people buy. That's why the food industry and nutrition experts are all interested in seeing how the guidelines might be changed. It was last reviewed in 2005, and will be reviewed again in 2010. In 2005, there were several changes. Instead of just saying that all dietary fats are bad, the suggestion now is that trans fats should be avoided, and saturated fat should be limited, but a person can
    • Damylen Vocabulary Fruits & Veggies get between 20 and 35 percent of their daily calories from monounsaturated and polyunsaturated fats. The new guidelines also suggest that people limit their intake of sugar, and try to increase their intake of whole grains. The Harvard School of Public Health says that there is a problem because the nutrition guidelines, in talking about protein, currently don't distinguish between red meat, poultry, fish, or beans, including soy products. They say that recent studies show that replacing red meat with a combination of fish, poultry, beans and nuts can have a beneficial effect on health. Finally, they say that the recommendation to drink three glasses of low-fat milk or eat three servings of dairy products every day may not be a good idea. They explain that some people arelactose-intolerant, and get stomachaches from milk products. Other people are trying to lose weight and the calories in the milk make it difficult. The "use sparingly" part at the top of the pyramid is different in this version. It includes refined grains; that is, white bread, rice and pasta, as well as potatoes, salt, sugary drinks and sweets because they are not good in large quantities. They also suggest a multivitamin to fill in any holes in case you don't get enough vitamins and minerals in food. Finally, they have alcohol listed in moderation, usually one or two drinks for men and one drink for women per day. There is some evidence that a small amount of alcohol may have some health benefits especially for middle- aged people. However, it is not recommended for pregnant women, or for people who can't stop at one drink. In summing up their recommendations, they say the best thing to remember is to eat more of the foods toward the bottom of the pyramid and less of the foods at the top. They suggest avoiding trans fat altogether, and limiting the amount of processed food-- canned soups, frozen dinners, snack chips, etc., because they are usually very high in sodium.
    • Damylen Vocabulary Fruits & Veggies TOP 30 HEALTH TIPS A garlic a day: Garlic is the mother of all cures. Researchers in Liverpool have found that 5ml of garlic extract lower levels of a disease-causing chemical by up to 48 per cent. Eat wholegrain foods: Make sure you have whole-grain bread, rice or pasta at least four times a week and you will reduce the chance of having cancer by 40 per cent. Take care of your skin: Always wear sun-screen lotion during summers. It is advisable to use winter care creams to overcome the harsh and cold winds. The best cure is to smile through and your skin will shine with an extra dash. It's no big secret! Eat plenty of fish: Fish is the recommended diet for a longer healthier life. Studies have found that those who regularly ate fish were up to one-third less likely to get heart diesease than those who ate it less than once a month. Try Tea: Tea is always good. Being a heavy tea-drinker can never have nagative effects. The protective effects of tea increase with the amount drunk, and people who are regular tea drinkers are the least likely to die of a heart attack. Stop smoking: Do not smoke your health away. Nicotine pathces, gums or inhalers might work for some individuals, or other methods, from hypnosis to acupuncture. More you are to smoke, more likely your are to develop cancer or heart disease. Walk for Health: There is nothing better than walking. Walking a mile everyday, or taking reasonable exercise three times a week, promises to reduce the risk of heart disease, as well as strengthens bones and keeps them strong. Buy a blood pressure instrument to monitor your B.P. before and after the walk. Never sleep over a backache: It is never advisable to sleep over a backache. Research shows that people who take to their beds with backache take the longest time to recover. Those who avoid bed-rest and continue normal activities as much as possible have less pain. Water spells health: Water flushes out the toxins. A good amount of liquid intake helps the entire system and of course is best for curing skin ailments. The average man needs 2.9 litres, or about 12 cups of water, a day and woman needs about 2.2 litres. Stop bad breath: You can prevent that unfriendly odour. It is caused by oral bacteria. A toungue scraper may help, but dental care may be needed. Mouth rinses are effective, as are flossing and brushing teeth twice a day. Slow down on the junk: Research shows that eating too many high-fat-food contributes to high blood-cholestrol levels, which can cause hardening of the arteries, coronory heart disease and stroke. Cut back on salt: Health Organisation recommend no more than five grams a day. Too much salt can lead to stroke and heart problems. Drink wine: Research suggests that the equivalent of a couple of glasses of wine a day may be good for health. It can also help you keep a good mental frame.
    • Damylen Vocabulary Fruits & Veggies Spouse can matter: A man in poor health in his 50s is six times more likely to be affected if married to a woman who is also in poor health. Eat right for better teeth: Your pearly whites can gleam. Eat apples, oranges, celery, carrots and high fiber green. Make love: There is no better medicine than to have sex. people who have sex at least twice a week get protective boost from their immune systems. Of course it relaxes the mind. Crash diets don't work: The so called new-age diets do not add to health prospects. There is no easy way to lose weight so the best way is to do it over a period of time. Coffee is good: Researchers have found that two to four cups of coffee daily can lower the risk of colon cancer by 25 per cent. Being overweight is dangerous: Loose the extra kilos. Over weight people cut 20 weeks of their life for every excess kilogram, according to new research.Keeping a personal weight machine at home really helps. Buy one now! Supplement with selenium: Research has shown that people who took a daily supplement of selenium had a 37 per cent reduction in cancers. Lower you cholesterol: Work on reducing your cholestrol. This can reduce the risk of heart attack and stroke even when your level is not high. Exercise to reduce weight. Asprin is a wonder drug: Asprin can actually do wonders. It helps to reduce the risk of conditions such as heart disease and cancers, including of the colon, oesophagus, stomach, rectum, prostrate. cent. Change your job: If the workplace is what bothers you. Simply quit! Consider becoming a salesperson. Salespeople are least likely to have a work-related illness. Socialising is good: Meeting friends and relatives is recommended. Weekly socialising improves the memory, concentration and problem solving skills. Learn to relax: Unwind, take up a hobby and start socialising. This fights stress and depression. Fruits and vegetables help: Have at least five portions of vegetables and fruit a day, especially tomatoes, red grapes. Sing to stay healthy: Singing is good for the mind and body. it is relaxing, improves breathing and muscle tone. Vitamins are vital: A multivit a day keeps the tablet away, but be sure it contains at least 200 meg of folic acid. Sleep well: There is nothing like a good sleep. Sleep primes the immune system. Most people need between seven and nine hours of sleep a night. Or just hum...: Humming helps. Daily humming is a good way to increase ventilation in the sinuses.