Nutrition Handouts – Healthy Eating Handouts
Be Heart Smart, Eat Foods Lower in Saturated Fats and Cholesterol – Food plays a big part in the lives of most African Americans. Good food and celebrations go hand in hand. Yet, the traditional ways of frying foods and using fats for seasoning can increase your risk for clogged arteries and heart disease. Choose foods lower in saturated fat and cholesterol to reduce your risk. Hold on to tradition, but make a few changes to eat in a heart-healthy way.
Food and Nutrition Quiz – See how savvy you are about food and nutrition by taking this little quiz. Some questions have more than one answer.
Food Intake Diary/Log – Use this log to track what you are eating throughout the day. Tracking your meals is one of the best ways to determine where your calories come from, thus gives you a way to determine where you could cut back or exchange lower calorie foods for some higher calorie foods in your diet. After a few days, review what you are eating and decide how you could make changes for a healthier overall diet.
Soy, Not Your Average Bean – Soybeans and soy products have been used in Asian countries for hundreds of years and are gaining popularity in the United States. You may have heard reports of the various benefits of soybeans and soy products. Soybeans are an excellent source of protein as well as thiamin, folate, B6, iron, calcium, zinc, and vitamin E. Additionally, isoflavones found in soy products are thought to provide protection from various chronic diseases. You don’t need to eat a lot to see the many beneficial effects of soy–as little as one serving a day may do it!
Steps to a Healthier Diet – 1 Avoid cheese, cut back, or switch to low-fat. Why change? Cheese is one of the top three sources of artery-clogging saturated fat in the average American’s diet. (The other two: beef and milk.) It wasn’t always that way. From 1970 to 1994, we more than doubled our cheese intake, from 11 to 27 pounds per person per year. That’s over half a pound (8 oz.) a week. The biggest jump: mozzarella, the pizza cheese.
Time for an Oil Change – Holding the lid on fats compares the various types of fat and provides healthier alternatives
Keep The Beat – Heart Healthy Recipes (156 pgs) – The recipes in this collection grew out of research and education projects supported by the National Heart, Lung, and Blood Institute. The studies and projects dealt with ways to help Americans keep their hearts strong by reducing their intake of calories, fat, especially saturated fat, cholesterol, and sodium. They include the Dietary Approaches to Stop Hypertension — or “DASH” — clinical study and the popular Stay Young at Heart nutrition education program. Now, you can use the results of these efforts to improve your heart health.
Heart Healthy Home Cooking African American Style – Good food is one of life’s great joys. And good meals are a shared pleasure at the heart of African American family life and special celebrations. This recipe book brings together many African American favorite recipes, prepared in a heart-healthy way lower in fat, especially saturated fat, cholesterol, and sodium! It shows how to prepare dishes in ways that help protect you and your family from heart disease and stroke. This is important because heart disease is the first and stroke is the third leading cause of death for African Americans. So, by making small changes in the way you and your family eat, you can help reduce your risk for heart disease and stroke.
Heart Healthy Latino Recipes (Bilingual) – Este libro de cocina les brinda a usted y a su familia muchas recetas latinas, de buen sabor y saludables para el corazón. Estas recetas son las favoritas de las familias de latinos que trabajan en el proyecto Salud para su Corazón. Este proyecto, patrocinado por el Instituto Nacional del Corazón, los Pulmones y la Sangre y la Oficina de Investigación en la Salud de Poblaciones Minoritarias, Institutos Nacionales de la Salud e implementado por la Alianza Comunitaria para la Salud del Corazón, quiere que usted conozca cómo puede tener un estilo de vida saludable para su corazón. Las enfermedades del corazón son la causa de muerte número uno entre la población Latino Americana—y entre toda la población. Haciendo pequeños y sencillos cambios en nuestros hábitos todos nosotros podemos ayudar a prevenir los ataques al corazón y los derrames cerebrales.
Tips for Pregnancy – Fit for Two – Eating well can help you have a healthy pregnancy and a healthy newborn. Being physically active may help you have a more comfortable 9 months and an easier delivery. Use the ideas and tips in this booklet to improve your eating plan and become more physically active before, during, and after your pregnancy. Make changes now, and be a healthy example for your family for a lifetime.
Caffeine – There is no human requirement for caffeine in the diet. Moderate caffeine intake, however, is not associated with any health risk. 250 milligrams of caffeine per day is considered an average or moderate amount of caffeine. 830 milligrams per day is considered excessive intake of caffeine.
Calcium – Calcium plays an important role in maintaining bone. Calcium is also needed for maintenance of normal blood pressure, blood clotting, and the functioning of the heart, muscles and nerves. Calcium is a mineral found in many foods. Even after reaching full skeletal growth, adequate calcium intake is important because: · Every day, calcium is lost in the urine and feces, and from shed skin, nails, hair, and sweat.
Fats – Fats are an essential part of sound nutrition, but not all fats are the same. By understanding how fats work in the body, knowing the difference between saturated and unsaturated fats, and using the provided guidelines for daily fat consumption, you can eliminate excess fat from your diet and eat for better health.
Fiber – What Is Fiber? Dietary fiber is the part of plant material in our diet that is resistant to digestion by the human gastrointestinal tract. There are two types of fiber—soluble and insoluble. Examples of foods rich in soluble fiber are oat bran, fruits, vegetables, brown rice, barley, and nuts. Examples of foods rich in insoluble fiber are wheat bran and whole-grain breads and cereals.
Food Guide Pyramid – The food guide pyramid is an excellent guide to eating nutritionally balanced meals. The food guide pyramid works for all ages. The key is to follow the recommended daily servings to ensure the healthiest diet possible. Bread, Cereal, Rice, and Pasta: 6-11 Servings These foods provide complex carbohydrates, an important source of energy. They also provide B vitamins, minerals, and fiber. Starchy foods are not fattening if you don’t add butter, cheese, or cream sauces. Select whole-grain products and brown rice to maximize fiber and other nutrients. 1 serving = 1 slice of bread; 1 ounce of ready-to-eat cereal; 1/2 cup cooked cereal, rice or pasta.
Food Labels – Why Read Labels? Reading food labels is a sensible way to learn about and compare nutrients and calories in food products. If shopping for fat, sodium or sugar-controlled items, information about the fats, and the amounts of sodium or sweeteners used will help you select a more healthful product.
Healthy Food Choices On The Go – College students live busy lives! It is often hard to eat well with little time and even less money. As a result we tend to grab fast foods or items out of a vending machine. Although these products are a fast way to get food, the products are generally more expensive and not the healthiest choices for our bodies. With a little bit of planning you can make some healthy food choices to fit your busy lifestyle and limited budget.
Iron Deficiency – Have you been feeling tired and sluggish? Are you irritable and restless? Maybe you’re experiencing headaches more often and have noticed a shortness of breath and paling of your skin. If so, you are not alone, and may have iron-poor blood, or iron-deficiency anemia. Severely depleted iron stores and low hemoglobin concentration characterize iron-deficiency anemia. This nutritional deficiency is particularly common among women of childbearing age.
Low Fat Cooking and Eating – For sound nutrition, we only need the equivalent of 3 tablespoons of vegetable oil a day. There is no dietary requirement for saturated fat. Most of us, however, eat far more fat than we need, totaling 6-8 tablespoons each day! Because of the link between high fat diets and heart disease, cancer, and obesity, it is important to limit our fat intake. Most nutritionists agree that eating no more than 30% of our daily calories from fat sources is a good rule to follow. The following tips can help you trim excess fat calories from your daily intake, while you continue to enjoy the foods you love.
Potassium – Function The nutrient potassium is one of the most important and plentiful minerals found in the cells of the body. Potassium, in conjunction with sodium and chloride, aids in the regulation of the body’s electrolyte balance. A proper balance of potassium, calcium, and magnesium is essential for normal muscle function in the body. This is especially true of cardiac (heart) muscle. Potassium has a lowering effect on blood pressure and helps protect blood vessels from damage. Potassium also plays an important role in the conduction of nerve impulses through out the body.
Sodium – What Is It? Sodium is a mineral that is essential for good health. You must have a balance of sodium and water in your body at all times. Too much sodium or too much or too little water will upset the balance. Most of us eat far more sodium than we need—a little sodium goes a long way. Food is often salted in preparation or at the table. Sodium is also added through food processing. When you understand the principles involved, you can really control your sodium intake.
Water – We all know the importance of a well-balanced diet to our overall health and well being, but we sometimes forget the other critical element of sound nutrition – water.
Food Skills Cookbook (139 pages) – The name says it all. Enjoy!
Nutrition Handouts: Sources
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We want to graciously thank the following organizations for allowing us to post these outstanding resources. Please be sure to cite the appropriate organization when utilizing this information.
University of Wisconsin-Stevens Point
National Institutes of Health
Oklahoma Employee Benefits Department
University of Hawaii at Manoa