2. AWell-Balanced Diet:
• Assures healthy sources of carbohydrates,
proteins, fats, vitamins, minerals, fiber,
and antioxidants through your diet alone.
• Whole Grains
• Fresh fruits and Vegetables
• Lean meat and meat alternatives such as:
Fish, Poultry and Legumes
3. Carbohydrates:
•Nutrients commonly associate with
carbs: fiber, folate, vitamin A and B
and potassium
• Give you energy
• Decrease constipation
• Can help reduce cholesterol levels
• Reduce risk of both diabetes and heart
disease
4. Try These Carbohydrates:
• Cous Cous
• Roasted Beet Salad
• Zucchini and grape tomato sauté
• Brown rice
• Sweet potatoes
• Fresh fruits and vegetables
5. Proteins:
•Nutrients commonly associate with
proteins: zinc, iron, B vitamins,
magnesium and omega-3 fatty acids
• Support and promote muscle growth
• Maintain your immune system
• Maintains and support tissues and bones
• Carry important nutrients throughout
your body
• Energy source
6. Try These Proteins:
• Turkey Sausage with Arugula & Feta
• Seared Shrimp & Mango Salsa
• Lentil Spinach soup
• Flank Steak Taco Salad
• Snapper Vera Cruz
7. Fat:
•Nutrients commonly associate with
fats: omega-3 fatty acids and vitamin E
• Maintain and support cell growth
through entire body
• Storage form of energy for times of need
• Provide insulation for body temperature
regulation
• Brain development
• Managing Inflammation
8. Try These Healthy Fats
• Avocados
• Salmon and other fatty fish
• Olive Oil
• Nuts (Almonds, Walnuts, Peanuts)
9. But Limit these Unhealthy
Fats:
•Cream Sauces & Gravies
•Butter/ Lard, Mayonnaise
•Cheese Dishes
•Organ Meat and marbled meats
•Margarine
12. Vitamins and Minerals
• Vitamin A: maintain healthy skin, teeth, skeletal tissue
• Found in bright red plant based foods
• B vitamins: helps your body use or make energy
• Found in proteins: fish poultry, meat, eggs and dairy
products
13. Vitamins continued:
• Vitamin C: antioxidant helping skin, bones and
connective tissue, promotes healing and helps your
body absorb iron
• Many fruits and vegetables
• Vitamin E: antioxidant helping immune system and
metabolic processes
• Nuts and seeds, leafy greens
14. Minerals:
• Lycopene: powerful antioxidant that help protect
cells from damage, preventing cancer
• Red fruits and vegetables
• Phenols: antioxidant
• Berries, dried beans, grapes, onions
• Indoles: phytochemical helping to prevent
disease
• Cruciferous vegetables
15. Minerals continued:
• Allicin: lipid lowering, anti-blood coagulation and
anti-hypertension power
• White vegetables, namely garlic
• Selenium: required for proper thyroid function
• Tree nuts, lean meats, fish
25. Vitamin C & Folate, Allicin, Selenium
& Promote Heart Health
26. Vitamin C & Folate, Allicin, Selenium
& Promote Heart Health
27. Tastefully Healthy Lifestyle:
Make choosing healthy options a
lifestyle rather than a diet! By
eating healthy options at every
meal you assure yourself a balance
diet. This can aid in healthy aging
and a longer, happier life.
28. On the Menu:
Look for the Tastefully Healthy symbol
on the dining room menus for great
options every day.
29. Tastefully healthy entrees coming
this summer:
• Veal Piccatta
• Grilled Peaches with Pork
• Haddock with Tomato Olive Tapenade
• Turkey Mango Salad
• Garden Mint Soup
• Gazpacho
• Baby Kale Blackberry Salad
