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Healthy Eating (Healthy diet components (Simplify, Read the labels, Make…
Healthy Eating
Healthy diet components
Simplify
Read the labels
Make the right changes
Focus on how you feel after eating
Prepare more of own meals
Drink plenty of water
Healthy food balance
Fat protects brain and heart
Carbohydrates should come from complex, unrefined carbs (vegetables, whole grains, fruit) rather than sugars and refined carbs that have been stripped of all bran, fiber, and nutrients
Protein gives us
the energy to get up and go,
supports mood and cognitive function
Fiber helps to stay regular and lower the risk for heart disease, stroke, and diabetes. It can also improve skin and even help to lose weight.
Calcium is vital to include in the diet, limit food that deplete calcium, and get enough magnesium and vitamins D and K to help calcium do its job
Healthy eating pyramid
Vegetables, fruits - 2-3 times a day
Nuts, legumes, 1-3 times a day
Whole grain foods, plant oils - mostly time a day
Fish, poultry, dairy products - 0-2 times a day
Moderation: important to any healthy diet
Try not to think of certain foods as “off-limits”
Think smaller portions
Eat with others whenever possible
Take your time
How to make fruits and vegetables tasty
Add antioxidant-rich berries to your favorite breakfast cereal
Eat a medley of sweet fruit—oranges, mangos, pineapple, grapes—for dessert
Swap your usual rice or pasta side dish for a colorful salad
Instead of eating processed snack foods, snack on vegetables such as carrots, snow peas, or cherry tomatoes along with a spicy hummus dip or peanut butter
Add colorusing fresh or sundried tomatoes, glazed carrots or beets, roasted red cabbage wedges, yellow squash, or sweet, colorful peppers.
Liven up salad greens using kale, arugula, spinach, mustard greens, broccoli, and Chinese cabbage and
adding spicy dressing, or sprinkling with almond slices, chickpeas, a little bacon, parmesan, or goat cheese