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HEALTHY EATING

Kristen Estima- Sodexo Dietetic InternJuly 2013

+General Healthy Eating

Make half your grains, whole. Eat 5 servings of vegetables daily. Eat 5 servings of different fruits daily Dairy is great source of calcium and protein. Meats provide us with Protein, B12 and Iron but can be very

high in fat. Chose leaner meats, grill and bake instead of frying. Soy, tofu, eggs, unsalted nuts and dried beans are excellent replacements for meat products.

Choosing the unsaturated fats is the best options. Unsaturated fats are the ones who remain liquid at room temperature. Example: Olive oil

+Fast Metabolism Eat 6-8 small meals Snack on healthy foods between meals such as fruit,

yogurt, cheese. Stay hydrated!! Drink at least 8 glasses of water per

day. Combine your carbs with a protein. Examples: apple

and peanut butter, whole grain crackers and cheese, greek yogurt and fruit.

Keep processed foods to a minimum. These tend to be high in fat, sugars and sodium.

+Gluten- Free

Gluten are proteins found in wheat, barley and rye. For people who have Celiac Disease or Gluten Sensitivity, whenever

they ingest gluten, their immune system attacks the body (such as the intestines) and causes inflammation.

Food not allowed on a gluten-free diet:

-Wheat

-Barley

-Rye

-Oats (unless gluten-free)

These ingredients are found in flour, breads, pasta, cereals, cakes, pastries and cookies.

+Nut allergies Foods Not Recommended Artificial nuts

Beer nutsGoobersGround nutsMandelonasMixed-nutsMonkey nutsNut butter that has been processed in a plant or on equipment with peanut butter

NutmeatNut piecesPeanutPeanut butterPeanut flourPeanut oil that is cold pressed, expelled, or extruded

+Avoid cross-contamination

Use hot soapy water to clean kitchen surfaces, cutting boards and utensils.

Prepare allergen-free foods first, cover and label them, and remove it from the cooking area before preparing other foods.

Do not re-use frying oil if a food containing an allergen was fried in that oil.

Store allergen-free food in separate shelves in the refrigerator and pantry.

+Avoid cross-contamination

Using separate utensils for each food is recommended Gloves should be changed before preparing allergen-free

meal. New knives, clean cutting boards should be used. If a customer comes to you with the request for an allergen-

free meal and you’re not sure what foods are allowed. Make sure to ask for your manager, supervisor or dietitian on staff. Do not chance it!

If a person eats a contaminated meal, the consequences are very serious. They become ill and will need medical attention.

+Drinking your calories?

+Drinking your calories?

You can easily add on pounds by drinking sugary drinks.

Drinks don’t fill you up but can have as many calories as a piece of apple pie.

Stay hydrated by drinking at least 8 glasses of water. Water is calorie free!

+Be mindful!

Be mindful of what you put into your body! Make smart meal choices Plan your meals Eat every 2-3 hours Keep a grocery store list Write a food journal Enjoy your food