F GHTFOODREVOLUTIONIZING THE WAY WETHINK ABOUT FOOD

THE HEALTHY SCHOOL PROGRAMRESOURCE GUIDE

THE HEALTHYTEACHER PROGRAM

RESOURCE GUIDE

THE FOODFIGHT RESOURCE BOOK

WAS CONCEIVED amp DEVELOPED BY

THE CO-FOUNDERS OF FOODFIGHT

Carolyn Cohen Deborah Lewison-Grant

DESIGN Gabriele Wilson Design

FOODFIGHT GRATEFULLY ACKNOWLEDGES

THE ASSISTANCE OF ITS CURRICULUM

CONTENT PROVIDERS

Whole Kids FoundationTeachers College Nutrition Education ProgramThe Institute of Integrative NutritionNourish a WorldLink Production

SPECIAL THANKS GO TO OUR INTERNS

Alexandra RoemMitchell BloomJohanna JohnsonRuthie Lazenby McKenzie Largay

All rights reserved No part of this publication may be reproduced or transmitted in any form or by any means electronic or mechanical including photocopying or any other information and retrieval system without written permission

from FoodFight

For more information please contact

FOODFIGHT21 W 46th StSuite 1205New York NY 10036

THANK YOU

FOODFIGHT THANKS ITS LOYAL SPONSORS

FOODFIGHT IS EXTREMELY THANKFUL FOR THE FINANCIAL SUPPORT OF

3 Principles of Health

Eat a Rainbow

Eat Greens First

Eat Close to Nature

Rethink Your Plate

Unpacking the Plate

The Power of Protein

Fiber is your friend

Easy ways to calculate fiber

Top 8 reasons to drink water

How Much Should I Eat

Easy ways to remember serving size

How Much Should I Eat

Learn How to Decipher Nutrition Facts

555

6 Tips for Dodging Consumer Traps

Navigating Nutritional Health Claims

Dirty Dozen Clean Fifteen

Simple Cooking for Healthy Living

A Stocked Pantry

Condiment List

Herbs amp Spices

Get Cooking with Beans

Beans Your Passport to Global Flavors

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CONTENTSDigestibility of Beans

Get Cooking with Whole Grains

Nuts amp Seeds

Why should I exercise

10 ideas to get you moving

Primary Foods

FoodFights Ten Steps to Better Health

Healthy Snacking Suggestions

Next Steps Join the FoodFight

Vitamins and what they help with

Fats amp Oils

Power Nutrients

Understanding Food Labels

Online Food Resource

Resource Guide

SMRT Goals

Weekly Food Journal

Meal Planning Chart

RECIPES

APPENDIX

EAT A RAINBOW

EAT GREENS FIRST

EAT CLOSE TO NATURE

1

2

3

3 PRINCIPLES OF HEALTH

1

2

WHATrsquoS IN IT FOR MEWe often hear about what we should and should not eat but why should we eat it Aside from taste whatrsquos in it for me Fruits and vegetables are the best source of vitamins minerals fiber antioxidants and phytonutrientsmdasheating foods from all of the colors of the rainbow is an easy way of getting these nutrients and improving the way we look and feel

TH

E B

EN

EF

ITS

OF

EA

TIN

G A

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EAT A RAINBOW 1

TOMATO amp TOMATO PRODUCTS WATERMELON amp GUAVA

CARROT YAM SWEET POTATO MANGO PUMPKIN

CITRUS FRUITS-ORANGE-LEMON GRAPEFRUIT PAPAYA PEACH

SPINACH KALE COLLARD AND OTHER GREENS

BROCCOLI BRUSSEL SPROUTS CABBAGE CAULIFLOWER

GARLIC ONION CHIVE ASPARAGUS

BLUEBERRIES PURPLE GRAPES PLUMS

GRAPES BERRIES PLUMS

WHOLE GRAINS LEGUMES

Lycopene antioxidant cuts prostate cancer risk

Beta-carotene supports immune system powerful antioxidant

Vitamin C flavanoids inhibit tumor cell growth detoxify harmful substances

Folate builds healthy cells and genetic material

Indoles lutein eliminate excess estrogen and carcinogens

Allyl sulfides destroy cancer cells reduce cell division support immune system

Anthocyanins destroy free radicals

Reservatrol may decrease estrogen production

Fiber carcinogen removal

FOODSCOLORS BENEFITS

RED

ORANGE

YELLOW-ORANGE

GREEN

GREEN-WHITE

WHITE-GREEN

BLUE

RED-PURPLE

BROWN

3

COOKING GREENS Try a variety of methods like steaming boil-ing sauteacuteing in oil water sauteacuteing waterless cooking or lightly pickling as in a pressed salad Boiling makes greens plump and relaxed Boil for under a minute so that the nutrients in the greens do not get lost in the water You can also drink the cooking water as a health-giving broth or tea if yoursquore using organic greens Steaming makes greens more fibrous and tight which is great for people who are trying to lose weight Raw salad is also a wonderful preparation for greens Itrsquos refreshing cooling and supplies live enzymes

When some people hear ldquoleafy green vegeta-blesrdquo they often think of iceberg lettuce but the ordinary pale lettuce in restaurant sal-ads doesnrsquot have the nutrients of other darker greens Get into the habit of adding these dark leafy green vegetables to your daily diet Try it out for a month and see how you feel

A great additional resource for recipes and ideas is Greens Glorious Greens by Johnna Albi and Catherine Walthers

Nutritionally greens are very high in calcium magnesium iron potassium phosphorous zinc and vitamins A C E and K They are cram- med with fiber folic acid chlorophyll and many other micronutrients and phytochemicals Whenever possible choose organic But eat- ing non-organic greens is much better than not eating any greens at all There are so many greens to choose from Find greens that you love and eat them often When you get bored with your favorites be adventur-ous and try greens that yoursquove never heard of before Broccoli is very popular among adults and children Rotate between bok choy napa cabbage kale collards watercress mustard greens broccoli rabe dandelion and other leafy greens Green cabbage is great cooked or raw or in the form of sauerkraut Arugula en-dive chicory lettuce mesclun and wild greens are generally eaten raw but can be consumed in any creative way you enjoy Spinach Swiss chard and beet greens are best eaten in mod-eration because they are high in oxalic acid which depletes calcium from bones and teeth and may lead to osteoporosis Cook these vege-tables with something rich like tofu seeds nuts beans butter animal products or oil This will help balance the effect of the oxalic acid

Green vegetables are the foods most missing in modern diets Learning to cook and to eat greens is essential to creating health

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EAT GREENS FIRST2

SOME OF THE BENEFITS OF EATING DARK LEAFY GREENS ARE

k Blood purification

k Reported Cancer prevention

k Improved circulation

k Strengthened immune system

k Promotion of healthy intestinal flora

k Lifted spirit and elimination of depression

k Improved liver gall bladder and kidney function

k Cleared congestion especially in lungs by reducing mucus

4

PROCESSED FOOD THAT SHOULD BE LIMITED OR AVOIDED

k Canned foods with lots of sodium

k White breads and pastas made with refined white flour

k Packaged high-calorie snack foods like chips and cheese snacks

k High-fat convenience foods like canned ravioli

k Frozen fish sticks and frozen dinners

k Packaged cakes and cookies

k Boxed meal mixes

k Sugary breakfast cereals

k Processed meats which are full of nitrates

JUST REMEMBER TO ASK YOURSELF THESE QUESTIONS

Can I imagine it growing or being raised

How many ingredients does it have and do I recognize them

Does it pass the grandma test Would your grandma recognize this as food

PROCESSED VS WHOLE FOODSWhole foods are in their natural state while processed foods have been altered from their natural state as a result of processing such as canning freezing refrigeration dehydration

Foods are processed to give grains a finer tex-ture and extend shelf life but also for safety and convenience Not all processed foods are bad Think of milk which is pasteurized to get rid of bacteria

Whole foods can also be in many states but its important to remember that anything that comes in a can box or bag will have been pro-cessed in some way

3EAT CLOSE TO N A T U R E

HOW MANY INGREDIENTS DOES IT HAVE AND DO I RECOGNIZE THEM

40

1

5

RETHINK YOUR PLATE

PROTEIN

RAW amp COOKED VEGETABLES

Examples Leafy greens (lettuces kale collards bok choy arugula cabbage) green beans beets brocolli potatoes summerwinter squash pepper carrots and more

VEGETABLES

Examples Beans peas lentilstofu tempeh nuts seeds 2-3 oz cooked serving a few times a week of beef chicken fish

WHOLE GRAINSWHOLE amp UNPROCESSED GRAINS

Examples Brown rice quinoaoats barley kamut buckwheat farro and 100 whole grain breads and pastas

HEALTHY FATSFats from whole plant based foodsExamples Nuts seeds avocados olives

WHOLE FRUITWhole fresh or frozenExamples Berries apricots cherriesapples oranges peaches mangos and more

LOW SALT

Minimize salt intake by using no low sodium ingredients when cooking meals and salt sparingly if at all at the table to taste

NATURAL SWEETENERS

Sweeten foods naturally with fruits and dried fruits Use honey and other whole foods sweeteners sparingly

6

Carbohydrates proteins and fats are macro-nutrients because they provide the greatest amount of nutrients in the foods we eat Vi-tamins and minerals are micronutrients be-cause they provide the smallest amount of nutrients in our foods

WHAT IS AN ESSENTIAL NUTRIENTA nutrient that the body cannot make or cannot make in sufficient quantities to meet its physi-ological needs

PROTEINS supply the body with amino acids which are the building blocks our bodies use to grow repair maintain or replace tissue Pro-teinrsquos main function is to ldquorepairrdquo the body as opposed to fuel it Protein sources come from both plant and animals

CARBOHYDRATES are the bodyrsquos main source of energy We eat carbs as food and then the body converts them in to glucose (a sugar) which it uses as fuel Every cell of the body depends on glucose for energy Except for milk all carbohydrates come from plant sources

FATS like carbohydrates provide the body with energy Fat also insulates the body (think layer of fat beneath the skin to keep people warm) and acts as a shock absorber by padding and cushioning the vital organs under it

Unsaturated fats are referred to as ldquoheart healthyrdquo and should be the main source of fat in the diet (nuts seeds and avocados)

Saturated fats should be limited or avoided (animal fats coconut oil palm kernel oil whole milk dairy) and trans fats should be avoided as much as possible (vegetable shortenings some margarines snack foods and processed foods made with partially hydrogenated oils) These fats contribute to heart disease high choles-terol obesity and can also accelerate (but not initiate) cancer development

UNPACKING THE PLATENUTRIENTS THAT FEED OUR BODIES

NUTRIENTS ARE SUBSTANCES THAT WE CANNOT LIVE WITHOUT

k Proteins

k Carbohydrates

k Fats

k Vitamins minerals water

7

Protein is a macronutrient composed of ami-no acids participating in every process within the bodyrsquos cells Amino acids are the building blocks of protein and are crucial to the min-ute-by-minute regulation and maintenance of the body Your body makes its own supply of amino acids but must obtain essential am- ino acids from food The word protein comes from the Greek word ldquoprotardquo meaning ldquoof pri- mary importancerdquo

IMPORTANCE Protein has a structural and mechanical func-tion providing the foundation for cells and tis-sues that are needed to keep us strong It is also crucial for vital functions such as metabolism biochemical reactions and immune responses

TRENDS The current American diet trends encourage an increase in protein consumption (and car-bohydrate reduction) The current belief system that we do not need a lot of protein encourages people to eat much less protein There is a very judgmental attitude in the field of nutrition ie ldquomy way is the only wayrdquo However it is impor-tant to approach it in a way that is not dogmatic Try experimenting and see what works for you your body and your lifestyle

TOO LITTLE PROTEIN Common symptoms include sugar and sweet cravings feeling spacey and jittery fatigue weight loss loss of healthy color in facial area feeling weak anemia change in hair color and texture skin inflammation (in severe cases) pot belly (in severe cases)

TOO MUCH PROTEIN Common symptoms include low energy con-stipation dehydration lethargy feeling heavy weight gain sweet cravings feeling ldquotightrdquo or having stiff joints overly acidic body decreased kidney function (stress required to process ex-cess proteinsmdashthe kidney faces increased pres-sure to filter toxins and waste) foul body odor halitosis and calcium loss (to compensate for acidic status in body)

THINGS TO CONSIDER Your mind may disagree with what your body wants Trust your body It is rare for the average American in this day and age to be protein de-ficient Consider your heritage ancestry blood type activity level and life goals when choosing protein Protein consumption is a very personal thing mdash everyone needs a different amount

GOOD SOURCES OF PROTEIN

Lentils

Tofu

Eggs

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8

THE POWER OF PROTEIN

8

TAKE THE 10-DAY FIBER CHALLENGE Over the next ten days try to increase the amount of fiber you eat a little bit each day

GOOD SOURCES OF FIBER

Whole grains BarleyOatsLegumes (beans like lentils)NutsSeedsFruits amp vegetables

FIBER IS YOUR FRIEND

6 TIPS TO INCREASE FIBER INTAKE

1 Eat whole grain cereals that contain more than 5 grams fiber per serving for breakfast

2 Eat raw vegetables

3 Eat fruits and vegetables with their skin

4 Add legumes (beans) to soups salads casseroles

5 Eat fresh frozen or dried fruit for snack

6 Sprinkle flax or chia seeds on yogurt salads or soups

HIGH FIBER SOURCE STARS

A 1 medium baked potato with skinmdash5 grams

B 1 pearmdash4 grams

C 1 cup lentil soupmdash14 grams

D 12 cup Fiber One cerealmdash13 grams

E 1 cup strawberriesmdash4 grams

F 1 medium orange mdash3 grams

G 3 cups popcornmdash4 grams

H 1 serving brown rice amp vegetables stuffed squash (p 90)mdash11 grams

C D

BA

F

G H

E

FIBER makes you feel full so you eat less which helps stabilize blood sugars lowers cholesterol and keep you regular The average American gets 5-8 grams of fiber a day We should be aiming for 25-30 grams a day How much fiber are you eating daily How might you increase your fiber intake

9

BREAD CEREAL RICE amp PASTA

Whole grain products provide about 1-2 grams (or more) of fiber per serving

1 slice whole wheat bread

1 oz cereal (100 bran cereal contains 10 grams or more)

cup cooked barley bulgur grits and oat-

meal

VEGETABLES

Most vegetables contain about 2 to 3 grams of fiber per serving

cup cooked broccoli brussels sprouts cabbage carrots cauliflower collard greens corn eggplant green beans peas kale mushrooms okra parsnips potatoes pumpkin spinach sweet potatoes swiss chard winter squash

1 SERVING =

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10

8

cup raw carrots peppersFRUIT GROUP

Fresh frozen and dried fruits have about 2 grams of fiber per serving

1 medium apple banana kiwi nectarine orange pear

cup applesauce blackberries blueberries raspberries strawberries

NOTE fruit juice contains very little fiber

LEGUMES

Many legumes provide about 8 grams of fiber per serving Some legumes provide about 5 grams of fiber per serving

cup baked beans black beans blackeyed peas kidney beans navy beans pinto beans

cup cooked garbanzo beans lentils lima beans split peas

EASY WAYS TO CALCULATE FIBER IN FOOD WITHOUT THE LABEL

10

WHAT DOES 25 GRAMS OF FIBER LOOK LIKE

BOWL OF CEREAL WITH 5 GRAMS OF FIBER PER SERVING

APPLE

SANDWICH WITH 2 SLICES OF WHOLE WHEAT BREAD

1 CUP SALAD WITH MIXED VEGETABLES

CHILLI WITH CUP COOKED BEANS

5 grams

2 grams

4 grams

6 grams

8 grams

25 GRAMS FIBER

TYPICAL DAY AMOUNT OF FIBER

BREAKFAST

LUNCH

DINNER

TOTAL

11

ONEDrinking Water Helps Maintain the Balance of Body Fluids Your body is composed of about 60 water The functions of these bodily fluids include digestion absorption circulation cre-ation of saliva transportation of nutrients and maintenance of body temperature When youre low on fluids the brain triggers the bodys thirst mechanism You should listen to those cues and get yourself a drink of water

TWOWater Can Help Control Calories For years dieters have been drinking lots of water as a weight loss strategy While water doesnt have any magical effect on weight loss substituting it for higher calorie beverages can certainly help

THREEWater Helps Energize Muscles Cells that dont maintain their balance of fluids and electro-lytes shrivel which can result in muscle fatigue Drinking enough fluids is important when ex-ercising drink about 17 ounces of fluid about two hours before exercise During exercise they recommend that people start drinking flu-ids early and drink them at regular intervals to replace fluids lost by sweating

FOURWater Helps Keep Skin Looking Good Your skin contains plenty of water and functions as a pro-tective barrier to prevent excess fluid loss De-hydration makes your skin look more dry and wrinkled which can be improved with proper hydration

FIVEWater Helps Your Kidneys Body fluids transport waste products in and out of cells The main toxin in the body is blood urea nitrogen a water-soluble waste that is able to pass through the kidneys to be excreted in the urine When youre getting enough fluids urine flows freely is light in color and free of odor When your body is not getting enough fluids urine concentration col-or and odor increases because the kidneys trap extra fluid for bodily functions If you chronically drink too little you may be at higher risk for kidney stones

SIXWater Helps Maintain Normal Bowel Func-tion Adequate hydration keeps things flowing along your gastrointestinal tract and prevents constipation When you dont get enough fluid the colon pulls water from stools to maintain hydration mdash and the result is constipation Ad-equate fluid and fiber is the perfect combina-tion because the fluid pumps up the fiber and acts like a broom to keep your bowel function-ing properly

SEVENDrinking more water helps keep you energized and less fatigued Dehydration is one of the causes of fatigue and drinking water will keep you energized without the high and subsequent crash of caffeinated beverages

EIGHTWater helps keep natural chemicals in your body in balance By keeping well hydrated we are able to clear our bodies of toxins and ca-pable of optimal performance

TOP 8 REASONS TO DRINK WATER

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DEPENDING on your size and activity level you need to eat a certain amount of healthy calories each day The amount of protein a person needs is a function of body weight and size Carbohy-drates followed by fats provide the body with fuel and energy The more active a person is the more carbs and fat they will need to provide the fuel and subsequently the more calories they will consume

A 4-ounce serving of meat is about the size of a deck of cards and fulfills the daily recommend-ed portion of meat A serving size of vegetables

HOW MUCH SHOULD I EAT

WHITE BREAD

REGULAR PASTA

WHITE RICE

JUICE

CANNED VEGETABLES

BOTTLED SALAD DRESSING

SUGARY CEREAL

Whole grain bread with 3g of fiber per slice

Whole wheat pasta

Brown rice

Fresh or frozen fruit

Fresh or frozen vegetables

Oil vinegar (or lemon) salt and pepper

Cereal with at least 3 grams of fiberand less than 5 grams of sugar

INSTEAD OF THIS CHOOSE THIS

is only cup cooked or 1 cup raw (lettuce) A giant muffin or bagel is more than 1 serving We recommend pairing portions of meat with twice as many vegetables

13

SEVEN WAYS TO SIZE UP YOUR SERVINGS

2-3 servings from the Milk Group for calcium

2-3 servings from the Meat Group for iron

3-5 servings from the Vegetable Group for vitamin A

2-3 servings from the Fruit Group for vitamin C

6-11 servings from the Grain Groupfor fiber

MOST IMPORTANT

Especially if you are cutting calories remember to keep your diet nutritious

MEASURE FOOD PORTIONS so you know exactly how much food you are eating When a food scale or measuring cups arent handy you can still estimate your portion

3 oz of meat is about the size and thickness as a deckof playing cards or an audiotape cassette

A medium apple or peach is about the size of a tennis ball

1 oz of cheese is about the size of 4 stacked dice

12 cup of ice cream is about the size of a racquetball or tennis ball

1 cup of mashed potatoes or broccoli is about the size of your fist

1 teaspoon of butter or peanut butter is about the size of the tip of your thumb

1 ounce of nuts or small candies equal one handful

=

=

=

=

=

=

=

1

2

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4

5

6

7

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HOW MUCH SHOULD I EAT

WHEN YOUrsquoRE EATING OFF SOMEONE ELSErsquoS PLATE

k Choose grilled instead of fried (crunchy or crispy fried)

k Avoid processed salad dressings ask for olive oil and vinegar

k Choose small size drinks ask for water

k Ask for extra sides of vegetables steamed if possible

GRAINS1 sliced of whole-grain bread cup of cooked whole-grain cereal rice or pasta

VEGETABLES1 cup raw leafy vegetables12 cup of other vegetables

FRUITS1 medium apple orange pear peach or banana

CALCIUM FOODS1 cup of milk soy milk yogurt cup cooked broccoli spinach kale

PROTEIN FOODS2-3 oz lean meat poultry or fish cup cooked dry beans1 egg or 13 c nuts2 tbsp peanut butter almond or soy butter

5 or less servings

3-5 servings

2-4 servings

2-3 servings

2-3 servings

6-9 servings

4-5 servings

4-5 servings

3-5 servings

5-7 servings

Girlsndash9 servingsBoysndash11 servings

Girlsndash4 servingsBoysndash5 servings

Girlsndash3 servingsBoysndash4 servings

Girlsndash3 servings Boysndash3 servings

Girlsndash25 servingsBoys-3 servings

FOOD GROUP AND SERVING

CHILDREN (10 AND UNDER)

TEENAGERS ADULTS

15

STEP 1 Look at serving size Be aware that ldquoserving sizerdquo is not always the whole package If the serving size on the label is one cup and you eat two cups you are getting twice the calories fat and other nutrients listed on the label

STEP 2Look at how many calories are in a single serving

STEP 3 Look at fat and cholesterol limit these ldquoTotal fatrdquo includes saturated polyunsaturated and monounsaturated fats Avoid saturated and trans fats limit cholesterol to 300 mg a day

STEP 4 Limit Sodium Too much sodium or salt can lead to high blood pressure Sodium intake should be no more than 2400 mg per day Aim for foods that are low in sodium Using a one to one ratio of calories to sodium is a great rule to follow When reading labels make sure that the sodium content is less than the caloric content

STEP 5 Look at fiber Aim for foods with at least 3 grams of fiber per serving 5 grams per serving is con-sidered high

STEP 6 Look at sugars Aim for foods that are low in sugar Foods that contain more than 10 grams of sugar per serving should be limited Try to avoid processed sugars and use fruit as sweet-ener instead

STEP 7 Look at nutrients Make sure you get enough (Vitamin A C Calcium Iron) Look for foods with high DV for fiber vitamins A and C cal-cium and iron

STEP 8 Read the Daily Values (DV) A food item with 5 DV for fat means 5 of the amount of fat that a person consuming 2000 calories a day would eat Remember that DV is for the entire day and not just one meal

LEARN HOW TO DECIPHER NUTRITION FACTS

16

OR LESS GRAMS OF SUGAR

OR MORE GRAMS OF FIBER

OR LESS INGREDIENTS

555

MAKE SURE YOUR PACKAGED FOOD CONTAINS

GET ACQUAINTED WITH YOUR LABELS

17

1 SHOP THE PERIMETERThe healthy food and necessities such as fruits vegetables eggs milk etc are generally at the back of the store or on the sides forcing con-sumers to walk through the store and be ex-posed to the marketing tactics of processed and junk food companies Stay on the perimeter to make the most healthful choices

2 DONrsquoT SHOP HUNGRY Easy to grab and eat snack foods are conve-niently placed all over the supermarket espe-cially at the checkout counter

3 MAKE A LIST OF WHAT YOU NEED AND STICK TO ITResearch shows that the more products cus-tomers see the more they buy Come to the supermarket with a shopping list to avoid im-pulsive purchases

4 BEWARE OF HEALTH CLAIMSCompanies regularly use nutrition and health claims to sell food For example a sugar ce-real like Apple Jacks boasts on the box that it is a good source of fiber and made with whole grains But a quick look at the ingredients will show that sugar is the first ingredient and there are tons of food colorings and other unhealthy ingredients Arm yourself with the facts and READ THE LABELS to make the best choices

5 HIGH PROFIT NUTRITIONALLY BANKRUPT ITEMS ARE AT EYE LEVELMajor food companies pay more money to have certain products on eye level because they are the first products people see These products are most often junk food because they are highly profitable but nutritionally bankrupt Also no-tice the items by the cash register area -- there is almost always a huge selection of candy bars gum etc These are impulse buys ndash a last effort to get consumers to buy junk food before they walk out the door

6BE CAREFUL OF WEEKLY COUPONS OR SPECIAL FLYERSFood companies usually have specials of some sort but theyrsquore often not for healthy options This is yet another tactic to have consumers jus-tify the purchase of unhealthy foods

TIPS FOR DODGING CONSUMER TRAPS6

18

MEATGrass-Fed if possible

k ldquoNaturalrdquo ldquoFreshrdquo and Free-Range have no meaning USDAmdashprime choice selectmdash reflects fat content in descending order

k Red in package can be from Carbon Monoxide gas mdashCHECK DATES

k Pork try to find small farm eat sparingly

CHICKENIf possible get organic or Raised with No Antibioticsrdquo Hormones are NOT allowed

k ldquoNo Added Hormonesrdquo is meaningless

EGGSLook for USDA organic label if possible

k Better yet at CSA or Farmerrsquos Market The word ldquoNaturalrdquo is meaningless

FISHIn February 2004 the EPA estimated that as many as 630000 children are born each year with a risk for lowered intelligence and learning problems due to exposure to mercury

k High levels of mercury shark swordfish mackerel tilefish

k Low mercury shrimp canned LIGHT tuna salmon Pollack catfish

k If you are pregnant plan to get pregnant or have young childrenmdashonly eat 6 oz of tuna per week of albacore tuna

MILKWhen possible choose organic

k Avoid rGBH and rBST- artificial bovine gro- wth hormonemdashstimulates milk production but also exposes children to hormones that encourage early onset puberty

NAVIGATING NUTRITIONAL HEALTH CLAIMS

19

DIRTY DOZEN +Most contaminated fruits and vegetables due to fertilizers and pesticides buy organic when-ever possible

Apples

Celery

Sweet bell peppers

Peaches

Strawberries

Nectarines

Grapes

Spinach

Lettuce

Cucumbers

Blueberries

Potatoes

+Green beans

KaleGreens

CLEAN FIFTEENThe least contaminated fruits and vegetables

Onions

Sweet Corn

Pineapples

Avocado

Cabbage

Sweet Peas

Asparagus

Mangoes

Eggplant

Kiwi

Cantaloupe

Sweet Potatoes

Grapefruit

Watermelon

Mushrooms

FR

OM

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W

WW

EW

GO

RG

FO

OD

NE

WS

SU

MM

AR

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THE HEALTHYTEACHER PROGRAM

RESOURCE GUIDE

THE FOODFIGHT RESOURCE BOOK

WAS CONCEIVED amp DEVELOPED BY

THE CO-FOUNDERS OF FOODFIGHT

Carolyn Cohen Deborah Lewison-Grant

DESIGN Gabriele Wilson Design

FOODFIGHT GRATEFULLY ACKNOWLEDGES

THE ASSISTANCE OF ITS CURRICULUM

CONTENT PROVIDERS

Whole Kids FoundationTeachers College Nutrition Education ProgramThe Institute of Integrative NutritionNourish a WorldLink Production

SPECIAL THANKS GO TO OUR INTERNS

Alexandra RoemMitchell BloomJohanna JohnsonRuthie Lazenby McKenzie Largay

All rights reserved No part of this publication may be reproduced or transmitted in any form or by any means electronic or mechanical including photocopying or any other information and retrieval system without written permission

from FoodFight

For more information please contact

FOODFIGHT21 W 46th StSuite 1205New York NY 10036

THANK YOU

FOODFIGHT THANKS ITS LOYAL SPONSORS

FOODFIGHT IS EXTREMELY THANKFUL FOR THE FINANCIAL SUPPORT OF

3 Principles of Health

Eat a Rainbow

Eat Greens First

Eat Close to Nature

Rethink Your Plate

Unpacking the Plate

The Power of Protein

Fiber is your friend

Easy ways to calculate fiber

Top 8 reasons to drink water

How Much Should I Eat

Easy ways to remember serving size

How Much Should I Eat

Learn How to Decipher Nutrition Facts

555

6 Tips for Dodging Consumer Traps

Navigating Nutritional Health Claims

Dirty Dozen Clean Fifteen

Simple Cooking for Healthy Living

A Stocked Pantry

Condiment List

Herbs amp Spices

Get Cooking with Beans

Beans Your Passport to Global Flavors

1

2

3

4

5

6

7

8

9

11

12

13

14

15

16

17

18

19

20

21

22

23

25

27

28

29

31

32

33

34

35

36

58

59

60

61

62

63

66

67

69

70

73

CONTENTSDigestibility of Beans

Get Cooking with Whole Grains

Nuts amp Seeds

Why should I exercise

10 ideas to get you moving

Primary Foods

FoodFights Ten Steps to Better Health

Healthy Snacking Suggestions

Next Steps Join the FoodFight

Vitamins and what they help with

Fats amp Oils

Power Nutrients

Understanding Food Labels

Online Food Resource

Resource Guide

SMRT Goals

Weekly Food Journal

Meal Planning Chart

RECIPES

APPENDIX

EAT A RAINBOW

EAT GREENS FIRST

EAT CLOSE TO NATURE

1

2

3

3 PRINCIPLES OF HEALTH

1

2

WHATrsquoS IN IT FOR MEWe often hear about what we should and should not eat but why should we eat it Aside from taste whatrsquos in it for me Fruits and vegetables are the best source of vitamins minerals fiber antioxidants and phytonutrientsmdasheating foods from all of the colors of the rainbow is an easy way of getting these nutrients and improving the way we look and feel

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EAT A RAINBOW 1

TOMATO amp TOMATO PRODUCTS WATERMELON amp GUAVA

CARROT YAM SWEET POTATO MANGO PUMPKIN

CITRUS FRUITS-ORANGE-LEMON GRAPEFRUIT PAPAYA PEACH

SPINACH KALE COLLARD AND OTHER GREENS

BROCCOLI BRUSSEL SPROUTS CABBAGE CAULIFLOWER

GARLIC ONION CHIVE ASPARAGUS

BLUEBERRIES PURPLE GRAPES PLUMS

GRAPES BERRIES PLUMS

WHOLE GRAINS LEGUMES

Lycopene antioxidant cuts prostate cancer risk

Beta-carotene supports immune system powerful antioxidant

Vitamin C flavanoids inhibit tumor cell growth detoxify harmful substances

Folate builds healthy cells and genetic material

Indoles lutein eliminate excess estrogen and carcinogens

Allyl sulfides destroy cancer cells reduce cell division support immune system

Anthocyanins destroy free radicals

Reservatrol may decrease estrogen production

Fiber carcinogen removal

FOODSCOLORS BENEFITS

RED

ORANGE

YELLOW-ORANGE

GREEN

GREEN-WHITE

WHITE-GREEN

BLUE

RED-PURPLE

BROWN

3

COOKING GREENS Try a variety of methods like steaming boil-ing sauteacuteing in oil water sauteacuteing waterless cooking or lightly pickling as in a pressed salad Boiling makes greens plump and relaxed Boil for under a minute so that the nutrients in the greens do not get lost in the water You can also drink the cooking water as a health-giving broth or tea if yoursquore using organic greens Steaming makes greens more fibrous and tight which is great for people who are trying to lose weight Raw salad is also a wonderful preparation for greens Itrsquos refreshing cooling and supplies live enzymes

When some people hear ldquoleafy green vegeta-blesrdquo they often think of iceberg lettuce but the ordinary pale lettuce in restaurant sal-ads doesnrsquot have the nutrients of other darker greens Get into the habit of adding these dark leafy green vegetables to your daily diet Try it out for a month and see how you feel

A great additional resource for recipes and ideas is Greens Glorious Greens by Johnna Albi and Catherine Walthers

Nutritionally greens are very high in calcium magnesium iron potassium phosphorous zinc and vitamins A C E and K They are cram- med with fiber folic acid chlorophyll and many other micronutrients and phytochemicals Whenever possible choose organic But eat- ing non-organic greens is much better than not eating any greens at all There are so many greens to choose from Find greens that you love and eat them often When you get bored with your favorites be adventur-ous and try greens that yoursquove never heard of before Broccoli is very popular among adults and children Rotate between bok choy napa cabbage kale collards watercress mustard greens broccoli rabe dandelion and other leafy greens Green cabbage is great cooked or raw or in the form of sauerkraut Arugula en-dive chicory lettuce mesclun and wild greens are generally eaten raw but can be consumed in any creative way you enjoy Spinach Swiss chard and beet greens are best eaten in mod-eration because they are high in oxalic acid which depletes calcium from bones and teeth and may lead to osteoporosis Cook these vege-tables with something rich like tofu seeds nuts beans butter animal products or oil This will help balance the effect of the oxalic acid

Green vegetables are the foods most missing in modern diets Learning to cook and to eat greens is essential to creating health

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EAT GREENS FIRST2

SOME OF THE BENEFITS OF EATING DARK LEAFY GREENS ARE

k Blood purification

k Reported Cancer prevention

k Improved circulation

k Strengthened immune system

k Promotion of healthy intestinal flora

k Lifted spirit and elimination of depression

k Improved liver gall bladder and kidney function

k Cleared congestion especially in lungs by reducing mucus

4

PROCESSED FOOD THAT SHOULD BE LIMITED OR AVOIDED

k Canned foods with lots of sodium

k White breads and pastas made with refined white flour

k Packaged high-calorie snack foods like chips and cheese snacks

k High-fat convenience foods like canned ravioli

k Frozen fish sticks and frozen dinners

k Packaged cakes and cookies

k Boxed meal mixes

k Sugary breakfast cereals

k Processed meats which are full of nitrates

JUST REMEMBER TO ASK YOURSELF THESE QUESTIONS

Can I imagine it growing or being raised

How many ingredients does it have and do I recognize them

Does it pass the grandma test Would your grandma recognize this as food

PROCESSED VS WHOLE FOODSWhole foods are in their natural state while processed foods have been altered from their natural state as a result of processing such as canning freezing refrigeration dehydration

Foods are processed to give grains a finer tex-ture and extend shelf life but also for safety and convenience Not all processed foods are bad Think of milk which is pasteurized to get rid of bacteria

Whole foods can also be in many states but its important to remember that anything that comes in a can box or bag will have been pro-cessed in some way

3EAT CLOSE TO N A T U R E

HOW MANY INGREDIENTS DOES IT HAVE AND DO I RECOGNIZE THEM

40

1

5

RETHINK YOUR PLATE

PROTEIN

RAW amp COOKED VEGETABLES

Examples Leafy greens (lettuces kale collards bok choy arugula cabbage) green beans beets brocolli potatoes summerwinter squash pepper carrots and more

VEGETABLES

Examples Beans peas lentilstofu tempeh nuts seeds 2-3 oz cooked serving a few times a week of beef chicken fish

WHOLE GRAINSWHOLE amp UNPROCESSED GRAINS

Examples Brown rice quinoaoats barley kamut buckwheat farro and 100 whole grain breads and pastas

HEALTHY FATSFats from whole plant based foodsExamples Nuts seeds avocados olives

WHOLE FRUITWhole fresh or frozenExamples Berries apricots cherriesapples oranges peaches mangos and more

LOW SALT

Minimize salt intake by using no low sodium ingredients when cooking meals and salt sparingly if at all at the table to taste

NATURAL SWEETENERS

Sweeten foods naturally with fruits and dried fruits Use honey and other whole foods sweeteners sparingly

6

Carbohydrates proteins and fats are macro-nutrients because they provide the greatest amount of nutrients in the foods we eat Vi-tamins and minerals are micronutrients be-cause they provide the smallest amount of nutrients in our foods

WHAT IS AN ESSENTIAL NUTRIENTA nutrient that the body cannot make or cannot make in sufficient quantities to meet its physi-ological needs

PROTEINS supply the body with amino acids which are the building blocks our bodies use to grow repair maintain or replace tissue Pro-teinrsquos main function is to ldquorepairrdquo the body as opposed to fuel it Protein sources come from both plant and animals

CARBOHYDRATES are the bodyrsquos main source of energy We eat carbs as food and then the body converts them in to glucose (a sugar) which it uses as fuel Every cell of the body depends on glucose for energy Except for milk all carbohydrates come from plant sources

FATS like carbohydrates provide the body with energy Fat also insulates the body (think layer of fat beneath the skin to keep people warm) and acts as a shock absorber by padding and cushioning the vital organs under it

Unsaturated fats are referred to as ldquoheart healthyrdquo and should be the main source of fat in the diet (nuts seeds and avocados)

Saturated fats should be limited or avoided (animal fats coconut oil palm kernel oil whole milk dairy) and trans fats should be avoided as much as possible (vegetable shortenings some margarines snack foods and processed foods made with partially hydrogenated oils) These fats contribute to heart disease high choles-terol obesity and can also accelerate (but not initiate) cancer development

UNPACKING THE PLATENUTRIENTS THAT FEED OUR BODIES

NUTRIENTS ARE SUBSTANCES THAT WE CANNOT LIVE WITHOUT

k Proteins

k Carbohydrates

k Fats

k Vitamins minerals water

7

Protein is a macronutrient composed of ami-no acids participating in every process within the bodyrsquos cells Amino acids are the building blocks of protein and are crucial to the min-ute-by-minute regulation and maintenance of the body Your body makes its own supply of amino acids but must obtain essential am- ino acids from food The word protein comes from the Greek word ldquoprotardquo meaning ldquoof pri- mary importancerdquo

IMPORTANCE Protein has a structural and mechanical func-tion providing the foundation for cells and tis-sues that are needed to keep us strong It is also crucial for vital functions such as metabolism biochemical reactions and immune responses

TRENDS The current American diet trends encourage an increase in protein consumption (and car-bohydrate reduction) The current belief system that we do not need a lot of protein encourages people to eat much less protein There is a very judgmental attitude in the field of nutrition ie ldquomy way is the only wayrdquo However it is impor-tant to approach it in a way that is not dogmatic Try experimenting and see what works for you your body and your lifestyle

TOO LITTLE PROTEIN Common symptoms include sugar and sweet cravings feeling spacey and jittery fatigue weight loss loss of healthy color in facial area feeling weak anemia change in hair color and texture skin inflammation (in severe cases) pot belly (in severe cases)

TOO MUCH PROTEIN Common symptoms include low energy con-stipation dehydration lethargy feeling heavy weight gain sweet cravings feeling ldquotightrdquo or having stiff joints overly acidic body decreased kidney function (stress required to process ex-cess proteinsmdashthe kidney faces increased pres-sure to filter toxins and waste) foul body odor halitosis and calcium loss (to compensate for acidic status in body)

THINGS TO CONSIDER Your mind may disagree with what your body wants Trust your body It is rare for the average American in this day and age to be protein de-ficient Consider your heritage ancestry blood type activity level and life goals when choosing protein Protein consumption is a very personal thing mdash everyone needs a different amount

GOOD SOURCES OF PROTEIN

Lentils

Tofu

Eggs

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OR

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10

8

THE POWER OF PROTEIN

8

TAKE THE 10-DAY FIBER CHALLENGE Over the next ten days try to increase the amount of fiber you eat a little bit each day

GOOD SOURCES OF FIBER

Whole grains BarleyOatsLegumes (beans like lentils)NutsSeedsFruits amp vegetables

FIBER IS YOUR FRIEND

6 TIPS TO INCREASE FIBER INTAKE

1 Eat whole grain cereals that contain more than 5 grams fiber per serving for breakfast

2 Eat raw vegetables

3 Eat fruits and vegetables with their skin

4 Add legumes (beans) to soups salads casseroles

5 Eat fresh frozen or dried fruit for snack

6 Sprinkle flax or chia seeds on yogurt salads or soups

HIGH FIBER SOURCE STARS

A 1 medium baked potato with skinmdash5 grams

B 1 pearmdash4 grams

C 1 cup lentil soupmdash14 grams

D 12 cup Fiber One cerealmdash13 grams

E 1 cup strawberriesmdash4 grams

F 1 medium orange mdash3 grams

G 3 cups popcornmdash4 grams

H 1 serving brown rice amp vegetables stuffed squash (p 90)mdash11 grams

C D

BA

F

G H

E

FIBER makes you feel full so you eat less which helps stabilize blood sugars lowers cholesterol and keep you regular The average American gets 5-8 grams of fiber a day We should be aiming for 25-30 grams a day How much fiber are you eating daily How might you increase your fiber intake

9

BREAD CEREAL RICE amp PASTA

Whole grain products provide about 1-2 grams (or more) of fiber per serving

1 slice whole wheat bread

1 oz cereal (100 bran cereal contains 10 grams or more)

cup cooked barley bulgur grits and oat-

meal

VEGETABLES

Most vegetables contain about 2 to 3 grams of fiber per serving

cup cooked broccoli brussels sprouts cabbage carrots cauliflower collard greens corn eggplant green beans peas kale mushrooms okra parsnips potatoes pumpkin spinach sweet potatoes swiss chard winter squash

1 SERVING =

INF

OR

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10

8

cup raw carrots peppersFRUIT GROUP

Fresh frozen and dried fruits have about 2 grams of fiber per serving

1 medium apple banana kiwi nectarine orange pear

cup applesauce blackberries blueberries raspberries strawberries

NOTE fruit juice contains very little fiber

LEGUMES

Many legumes provide about 8 grams of fiber per serving Some legumes provide about 5 grams of fiber per serving

cup baked beans black beans blackeyed peas kidney beans navy beans pinto beans

cup cooked garbanzo beans lentils lima beans split peas

EASY WAYS TO CALCULATE FIBER IN FOOD WITHOUT THE LABEL

10

WHAT DOES 25 GRAMS OF FIBER LOOK LIKE

BOWL OF CEREAL WITH 5 GRAMS OF FIBER PER SERVING

APPLE

SANDWICH WITH 2 SLICES OF WHOLE WHEAT BREAD

1 CUP SALAD WITH MIXED VEGETABLES

CHILLI WITH CUP COOKED BEANS

5 grams

2 grams

4 grams

6 grams

8 grams

25 GRAMS FIBER

TYPICAL DAY AMOUNT OF FIBER

BREAKFAST

LUNCH

DINNER

TOTAL

11

ONEDrinking Water Helps Maintain the Balance of Body Fluids Your body is composed of about 60 water The functions of these bodily fluids include digestion absorption circulation cre-ation of saliva transportation of nutrients and maintenance of body temperature When youre low on fluids the brain triggers the bodys thirst mechanism You should listen to those cues and get yourself a drink of water

TWOWater Can Help Control Calories For years dieters have been drinking lots of water as a weight loss strategy While water doesnt have any magical effect on weight loss substituting it for higher calorie beverages can certainly help

THREEWater Helps Energize Muscles Cells that dont maintain their balance of fluids and electro-lytes shrivel which can result in muscle fatigue Drinking enough fluids is important when ex-ercising drink about 17 ounces of fluid about two hours before exercise During exercise they recommend that people start drinking flu-ids early and drink them at regular intervals to replace fluids lost by sweating

FOURWater Helps Keep Skin Looking Good Your skin contains plenty of water and functions as a pro-tective barrier to prevent excess fluid loss De-hydration makes your skin look more dry and wrinkled which can be improved with proper hydration

FIVEWater Helps Your Kidneys Body fluids transport waste products in and out of cells The main toxin in the body is blood urea nitrogen a water-soluble waste that is able to pass through the kidneys to be excreted in the urine When youre getting enough fluids urine flows freely is light in color and free of odor When your body is not getting enough fluids urine concentration col-or and odor increases because the kidneys trap extra fluid for bodily functions If you chronically drink too little you may be at higher risk for kidney stones

SIXWater Helps Maintain Normal Bowel Func-tion Adequate hydration keeps things flowing along your gastrointestinal tract and prevents constipation When you dont get enough fluid the colon pulls water from stools to maintain hydration mdash and the result is constipation Ad-equate fluid and fiber is the perfect combina-tion because the fluid pumps up the fiber and acts like a broom to keep your bowel function-ing properly

SEVENDrinking more water helps keep you energized and less fatigued Dehydration is one of the causes of fatigue and drinking water will keep you energized without the high and subsequent crash of caffeinated beverages

EIGHTWater helps keep natural chemicals in your body in balance By keeping well hydrated we are able to clear our bodies of toxins and ca-pable of optimal performance

TOP 8 REASONS TO DRINK WATER

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12

DEPENDING on your size and activity level you need to eat a certain amount of healthy calories each day The amount of protein a person needs is a function of body weight and size Carbohy-drates followed by fats provide the body with fuel and energy The more active a person is the more carbs and fat they will need to provide the fuel and subsequently the more calories they will consume

A 4-ounce serving of meat is about the size of a deck of cards and fulfills the daily recommend-ed portion of meat A serving size of vegetables

HOW MUCH SHOULD I EAT

WHITE BREAD

REGULAR PASTA

WHITE RICE

JUICE

CANNED VEGETABLES

BOTTLED SALAD DRESSING

SUGARY CEREAL

Whole grain bread with 3g of fiber per slice

Whole wheat pasta

Brown rice

Fresh or frozen fruit

Fresh or frozen vegetables

Oil vinegar (or lemon) salt and pepper

Cereal with at least 3 grams of fiberand less than 5 grams of sugar

INSTEAD OF THIS CHOOSE THIS

is only cup cooked or 1 cup raw (lettuce) A giant muffin or bagel is more than 1 serving We recommend pairing portions of meat with twice as many vegetables

13

SEVEN WAYS TO SIZE UP YOUR SERVINGS

2-3 servings from the Milk Group for calcium

2-3 servings from the Meat Group for iron

3-5 servings from the Vegetable Group for vitamin A

2-3 servings from the Fruit Group for vitamin C

6-11 servings from the Grain Groupfor fiber

MOST IMPORTANT

Especially if you are cutting calories remember to keep your diet nutritious

MEASURE FOOD PORTIONS so you know exactly how much food you are eating When a food scale or measuring cups arent handy you can still estimate your portion

3 oz of meat is about the size and thickness as a deckof playing cards or an audiotape cassette

A medium apple or peach is about the size of a tennis ball

1 oz of cheese is about the size of 4 stacked dice

12 cup of ice cream is about the size of a racquetball or tennis ball

1 cup of mashed potatoes or broccoli is about the size of your fist

1 teaspoon of butter or peanut butter is about the size of the tip of your thumb

1 ounce of nuts or small candies equal one handful

=

=

=

=

=

=

=

1

2

3

4

5

6

7

14

HOW MUCH SHOULD I EAT

WHEN YOUrsquoRE EATING OFF SOMEONE ELSErsquoS PLATE

k Choose grilled instead of fried (crunchy or crispy fried)

k Avoid processed salad dressings ask for olive oil and vinegar

k Choose small size drinks ask for water

k Ask for extra sides of vegetables steamed if possible

GRAINS1 sliced of whole-grain bread cup of cooked whole-grain cereal rice or pasta

VEGETABLES1 cup raw leafy vegetables12 cup of other vegetables

FRUITS1 medium apple orange pear peach or banana

CALCIUM FOODS1 cup of milk soy milk yogurt cup cooked broccoli spinach kale

PROTEIN FOODS2-3 oz lean meat poultry or fish cup cooked dry beans1 egg or 13 c nuts2 tbsp peanut butter almond or soy butter

5 or less servings

3-5 servings

2-4 servings

2-3 servings

2-3 servings

6-9 servings

4-5 servings

4-5 servings

3-5 servings

5-7 servings

Girlsndash9 servingsBoysndash11 servings

Girlsndash4 servingsBoysndash5 servings

Girlsndash3 servingsBoysndash4 servings

Girlsndash3 servings Boysndash3 servings

Girlsndash25 servingsBoys-3 servings

FOOD GROUP AND SERVING

CHILDREN (10 AND UNDER)

TEENAGERS ADULTS

15

STEP 1 Look at serving size Be aware that ldquoserving sizerdquo is not always the whole package If the serving size on the label is one cup and you eat two cups you are getting twice the calories fat and other nutrients listed on the label

STEP 2Look at how many calories are in a single serving

STEP 3 Look at fat and cholesterol limit these ldquoTotal fatrdquo includes saturated polyunsaturated and monounsaturated fats Avoid saturated and trans fats limit cholesterol to 300 mg a day

STEP 4 Limit Sodium Too much sodium or salt can lead to high blood pressure Sodium intake should be no more than 2400 mg per day Aim for foods that are low in sodium Using a one to one ratio of calories to sodium is a great rule to follow When reading labels make sure that the sodium content is less than the caloric content

STEP 5 Look at fiber Aim for foods with at least 3 grams of fiber per serving 5 grams per serving is con-sidered high

STEP 6 Look at sugars Aim for foods that are low in sugar Foods that contain more than 10 grams of sugar per serving should be limited Try to avoid processed sugars and use fruit as sweet-ener instead

STEP 7 Look at nutrients Make sure you get enough (Vitamin A C Calcium Iron) Look for foods with high DV for fiber vitamins A and C cal-cium and iron

STEP 8 Read the Daily Values (DV) A food item with 5 DV for fat means 5 of the amount of fat that a person consuming 2000 calories a day would eat Remember that DV is for the entire day and not just one meal

LEARN HOW TO DECIPHER NUTRITION FACTS

16

OR LESS GRAMS OF SUGAR

OR MORE GRAMS OF FIBER

OR LESS INGREDIENTS

555

MAKE SURE YOUR PACKAGED FOOD CONTAINS

GET ACQUAINTED WITH YOUR LABELS

17

1 SHOP THE PERIMETERThe healthy food and necessities such as fruits vegetables eggs milk etc are generally at the back of the store or on the sides forcing con-sumers to walk through the store and be ex-posed to the marketing tactics of processed and junk food companies Stay on the perimeter to make the most healthful choices

2 DONrsquoT SHOP HUNGRY Easy to grab and eat snack foods are conve-niently placed all over the supermarket espe-cially at the checkout counter

3 MAKE A LIST OF WHAT YOU NEED AND STICK TO ITResearch shows that the more products cus-tomers see the more they buy Come to the supermarket with a shopping list to avoid im-pulsive purchases

4 BEWARE OF HEALTH CLAIMSCompanies regularly use nutrition and health claims to sell food For example a sugar ce-real like Apple Jacks boasts on the box that it is a good source of fiber and made with whole grains But a quick look at the ingredients will show that sugar is the first ingredient and there are tons of food colorings and other unhealthy ingredients Arm yourself with the facts and READ THE LABELS to make the best choices

5 HIGH PROFIT NUTRITIONALLY BANKRUPT ITEMS ARE AT EYE LEVELMajor food companies pay more money to have certain products on eye level because they are the first products people see These products are most often junk food because they are highly profitable but nutritionally bankrupt Also no-tice the items by the cash register area -- there is almost always a huge selection of candy bars gum etc These are impulse buys ndash a last effort to get consumers to buy junk food before they walk out the door

6BE CAREFUL OF WEEKLY COUPONS OR SPECIAL FLYERSFood companies usually have specials of some sort but theyrsquore often not for healthy options This is yet another tactic to have consumers jus-tify the purchase of unhealthy foods

TIPS FOR DODGING CONSUMER TRAPS6

18

MEATGrass-Fed if possible

k ldquoNaturalrdquo ldquoFreshrdquo and Free-Range have no meaning USDAmdashprime choice selectmdash reflects fat content in descending order

k Red in package can be from Carbon Monoxide gas mdashCHECK DATES

k Pork try to find small farm eat sparingly

CHICKENIf possible get organic or Raised with No Antibioticsrdquo Hormones are NOT allowed

k ldquoNo Added Hormonesrdquo is meaningless

EGGSLook for USDA organic label if possible

k Better yet at CSA or Farmerrsquos Market The word ldquoNaturalrdquo is meaningless

FISHIn February 2004 the EPA estimated that as many as 630000 children are born each year with a risk for lowered intelligence and learning problems due to exposure to mercury

k High levels of mercury shark swordfish mackerel tilefish

k Low mercury shrimp canned LIGHT tuna salmon Pollack catfish

k If you are pregnant plan to get pregnant or have young childrenmdashonly eat 6 oz of tuna per week of albacore tuna

MILKWhen possible choose organic

k Avoid rGBH and rBST- artificial bovine gro- wth hormonemdashstimulates milk production but also exposes children to hormones that encourage early onset puberty

NAVIGATING NUTRITIONAL HEALTH CLAIMS

19

DIRTY DOZEN +Most contaminated fruits and vegetables due to fertilizers and pesticides buy organic when-ever possible

Apples

Celery

Sweet bell peppers

Peaches

Strawberries

Nectarines

Grapes

Spinach

Lettuce

Cucumbers

Blueberries

Potatoes

+Green beans

KaleGreens

CLEAN FIFTEENThe least contaminated fruits and vegetables

Onions

Sweet Corn

Pineapples

Avocado

Cabbage

Sweet Peas

Asparagus

Mangoes

Eggplant

Kiwi

Cantaloupe

Sweet Potatoes

Grapefruit

Watermelon

Mushrooms

FR

OM

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WW

EW

GO

RG

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OD

NE

WS

SU

MM

AR

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THE FOODFIGHT RESOURCE BOOK

WAS CONCEIVED amp DEVELOPED BY

THE CO-FOUNDERS OF FOODFIGHT

Carolyn Cohen Deborah Lewison-Grant

DESIGN Gabriele Wilson Design

FOODFIGHT GRATEFULLY ACKNOWLEDGES

THE ASSISTANCE OF ITS CURRICULUM

CONTENT PROVIDERS

Whole Kids FoundationTeachers College Nutrition Education ProgramThe Institute of Integrative NutritionNourish a WorldLink Production

SPECIAL THANKS GO TO OUR INTERNS

Alexandra RoemMitchell BloomJohanna JohnsonRuthie Lazenby McKenzie Largay

All rights reserved No part of this publication may be reproduced or transmitted in any form or by any means electronic or mechanical including photocopying or any other information and retrieval system without written permission

from FoodFight

For more information please contact

FOODFIGHT21 W 46th StSuite 1205New York NY 10036

THANK YOU

FOODFIGHT THANKS ITS LOYAL SPONSORS

FOODFIGHT IS EXTREMELY THANKFUL FOR THE FINANCIAL SUPPORT OF

3 Principles of Health

Eat a Rainbow

Eat Greens First

Eat Close to Nature

Rethink Your Plate

Unpacking the Plate

The Power of Protein

Fiber is your friend

Easy ways to calculate fiber

Top 8 reasons to drink water

How Much Should I Eat

Easy ways to remember serving size

How Much Should I Eat

Learn How to Decipher Nutrition Facts

555

6 Tips for Dodging Consumer Traps

Navigating Nutritional Health Claims

Dirty Dozen Clean Fifteen

Simple Cooking for Healthy Living

A Stocked Pantry

Condiment List

Herbs amp Spices

Get Cooking with Beans

Beans Your Passport to Global Flavors

1

2

3

4

5

6

7

8

9

11

12

13

14

15

16

17

18

19

20

21

22

23

25

27

28

29

31

32

33

34

35

36

58

59

60

61

62

63

66

67

69

70

73

CONTENTSDigestibility of Beans

Get Cooking with Whole Grains

Nuts amp Seeds

Why should I exercise

10 ideas to get you moving

Primary Foods

FoodFights Ten Steps to Better Health

Healthy Snacking Suggestions

Next Steps Join the FoodFight

Vitamins and what they help with

Fats amp Oils

Power Nutrients

Understanding Food Labels

Online Food Resource

Resource Guide

SMRT Goals

Weekly Food Journal

Meal Planning Chart

RECIPES

APPENDIX

EAT A RAINBOW

EAT GREENS FIRST

EAT CLOSE TO NATURE

1

2

3

3 PRINCIPLES OF HEALTH

1

2

WHATrsquoS IN IT FOR MEWe often hear about what we should and should not eat but why should we eat it Aside from taste whatrsquos in it for me Fruits and vegetables are the best source of vitamins minerals fiber antioxidants and phytonutrientsmdasheating foods from all of the colors of the rainbow is an easy way of getting these nutrients and improving the way we look and feel

TH

E B

EN

EF

ITS

OF

EA

TIN

G A

RA

INB

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EAT A RAINBOW 1

TOMATO amp TOMATO PRODUCTS WATERMELON amp GUAVA

CARROT YAM SWEET POTATO MANGO PUMPKIN

CITRUS FRUITS-ORANGE-LEMON GRAPEFRUIT PAPAYA PEACH

SPINACH KALE COLLARD AND OTHER GREENS

BROCCOLI BRUSSEL SPROUTS CABBAGE CAULIFLOWER

GARLIC ONION CHIVE ASPARAGUS

BLUEBERRIES PURPLE GRAPES PLUMS

GRAPES BERRIES PLUMS

WHOLE GRAINS LEGUMES

Lycopene antioxidant cuts prostate cancer risk

Beta-carotene supports immune system powerful antioxidant

Vitamin C flavanoids inhibit tumor cell growth detoxify harmful substances

Folate builds healthy cells and genetic material

Indoles lutein eliminate excess estrogen and carcinogens

Allyl sulfides destroy cancer cells reduce cell division support immune system

Anthocyanins destroy free radicals

Reservatrol may decrease estrogen production

Fiber carcinogen removal

FOODSCOLORS BENEFITS

RED

ORANGE

YELLOW-ORANGE

GREEN

GREEN-WHITE

WHITE-GREEN

BLUE

RED-PURPLE

BROWN

3

COOKING GREENS Try a variety of methods like steaming boil-ing sauteacuteing in oil water sauteacuteing waterless cooking or lightly pickling as in a pressed salad Boiling makes greens plump and relaxed Boil for under a minute so that the nutrients in the greens do not get lost in the water You can also drink the cooking water as a health-giving broth or tea if yoursquore using organic greens Steaming makes greens more fibrous and tight which is great for people who are trying to lose weight Raw salad is also a wonderful preparation for greens Itrsquos refreshing cooling and supplies live enzymes

When some people hear ldquoleafy green vegeta-blesrdquo they often think of iceberg lettuce but the ordinary pale lettuce in restaurant sal-ads doesnrsquot have the nutrients of other darker greens Get into the habit of adding these dark leafy green vegetables to your daily diet Try it out for a month and see how you feel

A great additional resource for recipes and ideas is Greens Glorious Greens by Johnna Albi and Catherine Walthers

Nutritionally greens are very high in calcium magnesium iron potassium phosphorous zinc and vitamins A C E and K They are cram- med with fiber folic acid chlorophyll and many other micronutrients and phytochemicals Whenever possible choose organic But eat- ing non-organic greens is much better than not eating any greens at all There are so many greens to choose from Find greens that you love and eat them often When you get bored with your favorites be adventur-ous and try greens that yoursquove never heard of before Broccoli is very popular among adults and children Rotate between bok choy napa cabbage kale collards watercress mustard greens broccoli rabe dandelion and other leafy greens Green cabbage is great cooked or raw or in the form of sauerkraut Arugula en-dive chicory lettuce mesclun and wild greens are generally eaten raw but can be consumed in any creative way you enjoy Spinach Swiss chard and beet greens are best eaten in mod-eration because they are high in oxalic acid which depletes calcium from bones and teeth and may lead to osteoporosis Cook these vege-tables with something rich like tofu seeds nuts beans butter animal products or oil This will help balance the effect of the oxalic acid

Green vegetables are the foods most missing in modern diets Learning to cook and to eat greens is essential to creating health

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EAT GREENS FIRST2

SOME OF THE BENEFITS OF EATING DARK LEAFY GREENS ARE

k Blood purification

k Reported Cancer prevention

k Improved circulation

k Strengthened immune system

k Promotion of healthy intestinal flora

k Lifted spirit and elimination of depression

k Improved liver gall bladder and kidney function

k Cleared congestion especially in lungs by reducing mucus

4

PROCESSED FOOD THAT SHOULD BE LIMITED OR AVOIDED

k Canned foods with lots of sodium

k White breads and pastas made with refined white flour

k Packaged high-calorie snack foods like chips and cheese snacks

k High-fat convenience foods like canned ravioli

k Frozen fish sticks and frozen dinners

k Packaged cakes and cookies

k Boxed meal mixes

k Sugary breakfast cereals

k Processed meats which are full of nitrates

JUST REMEMBER TO ASK YOURSELF THESE QUESTIONS

Can I imagine it growing or being raised

How many ingredients does it have and do I recognize them

Does it pass the grandma test Would your grandma recognize this as food

PROCESSED VS WHOLE FOODSWhole foods are in their natural state while processed foods have been altered from their natural state as a result of processing such as canning freezing refrigeration dehydration

Foods are processed to give grains a finer tex-ture and extend shelf life but also for safety and convenience Not all processed foods are bad Think of milk which is pasteurized to get rid of bacteria

Whole foods can also be in many states but its important to remember that anything that comes in a can box or bag will have been pro-cessed in some way

3EAT CLOSE TO N A T U R E

HOW MANY INGREDIENTS DOES IT HAVE AND DO I RECOGNIZE THEM

40

1

5

RETHINK YOUR PLATE

PROTEIN

RAW amp COOKED VEGETABLES

Examples Leafy greens (lettuces kale collards bok choy arugula cabbage) green beans beets brocolli potatoes summerwinter squash pepper carrots and more

VEGETABLES

Examples Beans peas lentilstofu tempeh nuts seeds 2-3 oz cooked serving a few times a week of beef chicken fish

WHOLE GRAINSWHOLE amp UNPROCESSED GRAINS

Examples Brown rice quinoaoats barley kamut buckwheat farro and 100 whole grain breads and pastas

HEALTHY FATSFats from whole plant based foodsExamples Nuts seeds avocados olives

WHOLE FRUITWhole fresh or frozenExamples Berries apricots cherriesapples oranges peaches mangos and more

LOW SALT

Minimize salt intake by using no low sodium ingredients when cooking meals and salt sparingly if at all at the table to taste

NATURAL SWEETENERS

Sweeten foods naturally with fruits and dried fruits Use honey and other whole foods sweeteners sparingly

6

Carbohydrates proteins and fats are macro-nutrients because they provide the greatest amount of nutrients in the foods we eat Vi-tamins and minerals are micronutrients be-cause they provide the smallest amount of nutrients in our foods

WHAT IS AN ESSENTIAL NUTRIENTA nutrient that the body cannot make or cannot make in sufficient quantities to meet its physi-ological needs

PROTEINS supply the body with amino acids which are the building blocks our bodies use to grow repair maintain or replace tissue Pro-teinrsquos main function is to ldquorepairrdquo the body as opposed to fuel it Protein sources come from both plant and animals

CARBOHYDRATES are the bodyrsquos main source of energy We eat carbs as food and then the body converts them in to glucose (a sugar) which it uses as fuel Every cell of the body depends on glucose for energy Except for milk all carbohydrates come from plant sources

FATS like carbohydrates provide the body with energy Fat also insulates the body (think layer of fat beneath the skin to keep people warm) and acts as a shock absorber by padding and cushioning the vital organs under it

Unsaturated fats are referred to as ldquoheart healthyrdquo and should be the main source of fat in the diet (nuts seeds and avocados)

Saturated fats should be limited or avoided (animal fats coconut oil palm kernel oil whole milk dairy) and trans fats should be avoided as much as possible (vegetable shortenings some margarines snack foods and processed foods made with partially hydrogenated oils) These fats contribute to heart disease high choles-terol obesity and can also accelerate (but not initiate) cancer development

UNPACKING THE PLATENUTRIENTS THAT FEED OUR BODIES

NUTRIENTS ARE SUBSTANCES THAT WE CANNOT LIVE WITHOUT

k Proteins

k Carbohydrates

k Fats

k Vitamins minerals water

7

Protein is a macronutrient composed of ami-no acids participating in every process within the bodyrsquos cells Amino acids are the building blocks of protein and are crucial to the min-ute-by-minute regulation and maintenance of the body Your body makes its own supply of amino acids but must obtain essential am- ino acids from food The word protein comes from the Greek word ldquoprotardquo meaning ldquoof pri- mary importancerdquo

IMPORTANCE Protein has a structural and mechanical func-tion providing the foundation for cells and tis-sues that are needed to keep us strong It is also crucial for vital functions such as metabolism biochemical reactions and immune responses

TRENDS The current American diet trends encourage an increase in protein consumption (and car-bohydrate reduction) The current belief system that we do not need a lot of protein encourages people to eat much less protein There is a very judgmental attitude in the field of nutrition ie ldquomy way is the only wayrdquo However it is impor-tant to approach it in a way that is not dogmatic Try experimenting and see what works for you your body and your lifestyle

TOO LITTLE PROTEIN Common symptoms include sugar and sweet cravings feeling spacey and jittery fatigue weight loss loss of healthy color in facial area feeling weak anemia change in hair color and texture skin inflammation (in severe cases) pot belly (in severe cases)

TOO MUCH PROTEIN Common symptoms include low energy con-stipation dehydration lethargy feeling heavy weight gain sweet cravings feeling ldquotightrdquo or having stiff joints overly acidic body decreased kidney function (stress required to process ex-cess proteinsmdashthe kidney faces increased pres-sure to filter toxins and waste) foul body odor halitosis and calcium loss (to compensate for acidic status in body)

THINGS TO CONSIDER Your mind may disagree with what your body wants Trust your body It is rare for the average American in this day and age to be protein de-ficient Consider your heritage ancestry blood type activity level and life goals when choosing protein Protein consumption is a very personal thing mdash everyone needs a different amount

GOOD SOURCES OF PROTEIN

Lentils

Tofu

Eggs

INF

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8

THE POWER OF PROTEIN

8

TAKE THE 10-DAY FIBER CHALLENGE Over the next ten days try to increase the amount of fiber you eat a little bit each day

GOOD SOURCES OF FIBER

Whole grains BarleyOatsLegumes (beans like lentils)NutsSeedsFruits amp vegetables

FIBER IS YOUR FRIEND

6 TIPS TO INCREASE FIBER INTAKE

1 Eat whole grain cereals that contain more than 5 grams fiber per serving for breakfast

2 Eat raw vegetables

3 Eat fruits and vegetables with their skin

4 Add legumes (beans) to soups salads casseroles

5 Eat fresh frozen or dried fruit for snack

6 Sprinkle flax or chia seeds on yogurt salads or soups

HIGH FIBER SOURCE STARS

A 1 medium baked potato with skinmdash5 grams

B 1 pearmdash4 grams

C 1 cup lentil soupmdash14 grams

D 12 cup Fiber One cerealmdash13 grams

E 1 cup strawberriesmdash4 grams

F 1 medium orange mdash3 grams

G 3 cups popcornmdash4 grams

H 1 serving brown rice amp vegetables stuffed squash (p 90)mdash11 grams

C D

BA

F

G H

E

FIBER makes you feel full so you eat less which helps stabilize blood sugars lowers cholesterol and keep you regular The average American gets 5-8 grams of fiber a day We should be aiming for 25-30 grams a day How much fiber are you eating daily How might you increase your fiber intake

9

BREAD CEREAL RICE amp PASTA

Whole grain products provide about 1-2 grams (or more) of fiber per serving

1 slice whole wheat bread

1 oz cereal (100 bran cereal contains 10 grams or more)

cup cooked barley bulgur grits and oat-

meal

VEGETABLES

Most vegetables contain about 2 to 3 grams of fiber per serving

cup cooked broccoli brussels sprouts cabbage carrots cauliflower collard greens corn eggplant green beans peas kale mushrooms okra parsnips potatoes pumpkin spinach sweet potatoes swiss chard winter squash

1 SERVING =

INF

OR

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ION

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10

8

cup raw carrots peppersFRUIT GROUP

Fresh frozen and dried fruits have about 2 grams of fiber per serving

1 medium apple banana kiwi nectarine orange pear

cup applesauce blackberries blueberries raspberries strawberries

NOTE fruit juice contains very little fiber

LEGUMES

Many legumes provide about 8 grams of fiber per serving Some legumes provide about 5 grams of fiber per serving

cup baked beans black beans blackeyed peas kidney beans navy beans pinto beans

cup cooked garbanzo beans lentils lima beans split peas

EASY WAYS TO CALCULATE FIBER IN FOOD WITHOUT THE LABEL

10

WHAT DOES 25 GRAMS OF FIBER LOOK LIKE

BOWL OF CEREAL WITH 5 GRAMS OF FIBER PER SERVING

APPLE

SANDWICH WITH 2 SLICES OF WHOLE WHEAT BREAD

1 CUP SALAD WITH MIXED VEGETABLES

CHILLI WITH CUP COOKED BEANS

5 grams

2 grams

4 grams

6 grams

8 grams

25 GRAMS FIBER

TYPICAL DAY AMOUNT OF FIBER

BREAKFAST

LUNCH

DINNER

TOTAL

11

ONEDrinking Water Helps Maintain the Balance of Body Fluids Your body is composed of about 60 water The functions of these bodily fluids include digestion absorption circulation cre-ation of saliva transportation of nutrients and maintenance of body temperature When youre low on fluids the brain triggers the bodys thirst mechanism You should listen to those cues and get yourself a drink of water

TWOWater Can Help Control Calories For years dieters have been drinking lots of water as a weight loss strategy While water doesnt have any magical effect on weight loss substituting it for higher calorie beverages can certainly help

THREEWater Helps Energize Muscles Cells that dont maintain their balance of fluids and electro-lytes shrivel which can result in muscle fatigue Drinking enough fluids is important when ex-ercising drink about 17 ounces of fluid about two hours before exercise During exercise they recommend that people start drinking flu-ids early and drink them at regular intervals to replace fluids lost by sweating

FOURWater Helps Keep Skin Looking Good Your skin contains plenty of water and functions as a pro-tective barrier to prevent excess fluid loss De-hydration makes your skin look more dry and wrinkled which can be improved with proper hydration

FIVEWater Helps Your Kidneys Body fluids transport waste products in and out of cells The main toxin in the body is blood urea nitrogen a water-soluble waste that is able to pass through the kidneys to be excreted in the urine When youre getting enough fluids urine flows freely is light in color and free of odor When your body is not getting enough fluids urine concentration col-or and odor increases because the kidneys trap extra fluid for bodily functions If you chronically drink too little you may be at higher risk for kidney stones

SIXWater Helps Maintain Normal Bowel Func-tion Adequate hydration keeps things flowing along your gastrointestinal tract and prevents constipation When you dont get enough fluid the colon pulls water from stools to maintain hydration mdash and the result is constipation Ad-equate fluid and fiber is the perfect combina-tion because the fluid pumps up the fiber and acts like a broom to keep your bowel function-ing properly

SEVENDrinking more water helps keep you energized and less fatigued Dehydration is one of the causes of fatigue and drinking water will keep you energized without the high and subsequent crash of caffeinated beverages

EIGHTWater helps keep natural chemicals in your body in balance By keeping well hydrated we are able to clear our bodies of toxins and ca-pable of optimal performance

TOP 8 REASONS TO DRINK WATER

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12

DEPENDING on your size and activity level you need to eat a certain amount of healthy calories each day The amount of protein a person needs is a function of body weight and size Carbohy-drates followed by fats provide the body with fuel and energy The more active a person is the more carbs and fat they will need to provide the fuel and subsequently the more calories they will consume

A 4-ounce serving of meat is about the size of a deck of cards and fulfills the daily recommend-ed portion of meat A serving size of vegetables

HOW MUCH SHOULD I EAT

WHITE BREAD

REGULAR PASTA

WHITE RICE

JUICE

CANNED VEGETABLES

BOTTLED SALAD DRESSING

SUGARY CEREAL

Whole grain bread with 3g of fiber per slice

Whole wheat pasta

Brown rice

Fresh or frozen fruit

Fresh or frozen vegetables

Oil vinegar (or lemon) salt and pepper

Cereal with at least 3 grams of fiberand less than 5 grams of sugar

INSTEAD OF THIS CHOOSE THIS

is only cup cooked or 1 cup raw (lettuce) A giant muffin or bagel is more than 1 serving We recommend pairing portions of meat with twice as many vegetables

13

SEVEN WAYS TO SIZE UP YOUR SERVINGS

2-3 servings from the Milk Group for calcium

2-3 servings from the Meat Group for iron

3-5 servings from the Vegetable Group for vitamin A

2-3 servings from the Fruit Group for vitamin C

6-11 servings from the Grain Groupfor fiber

MOST IMPORTANT

Especially if you are cutting calories remember to keep your diet nutritious

MEASURE FOOD PORTIONS so you know exactly how much food you are eating When a food scale or measuring cups arent handy you can still estimate your portion

3 oz of meat is about the size and thickness as a deckof playing cards or an audiotape cassette

A medium apple or peach is about the size of a tennis ball

1 oz of cheese is about the size of 4 stacked dice

12 cup of ice cream is about the size of a racquetball or tennis ball

1 cup of mashed potatoes or broccoli is about the size of your fist

1 teaspoon of butter or peanut butter is about the size of the tip of your thumb

1 ounce of nuts or small candies equal one handful

=

=

=

=

=

=

=

1

2

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4

5

6

7

14

HOW MUCH SHOULD I EAT

WHEN YOUrsquoRE EATING OFF SOMEONE ELSErsquoS PLATE

k Choose grilled instead of fried (crunchy or crispy fried)

k Avoid processed salad dressings ask for olive oil and vinegar

k Choose small size drinks ask for water

k Ask for extra sides of vegetables steamed if possible

GRAINS1 sliced of whole-grain bread cup of cooked whole-grain cereal rice or pasta

VEGETABLES1 cup raw leafy vegetables12 cup of other vegetables

FRUITS1 medium apple orange pear peach or banana

CALCIUM FOODS1 cup of milk soy milk yogurt cup cooked broccoli spinach kale

PROTEIN FOODS2-3 oz lean meat poultry or fish cup cooked dry beans1 egg or 13 c nuts2 tbsp peanut butter almond or soy butter

5 or less servings

3-5 servings

2-4 servings

2-3 servings

2-3 servings

6-9 servings

4-5 servings

4-5 servings

3-5 servings

5-7 servings

Girlsndash9 servingsBoysndash11 servings

Girlsndash4 servingsBoysndash5 servings

Girlsndash3 servingsBoysndash4 servings

Girlsndash3 servings Boysndash3 servings

Girlsndash25 servingsBoys-3 servings

FOOD GROUP AND SERVING

CHILDREN (10 AND UNDER)

TEENAGERS ADULTS

15

STEP 1 Look at serving size Be aware that ldquoserving sizerdquo is not always the whole package If the serving size on the label is one cup and you eat two cups you are getting twice the calories fat and other nutrients listed on the label

STEP 2Look at how many calories are in a single serving

STEP 3 Look at fat and cholesterol limit these ldquoTotal fatrdquo includes saturated polyunsaturated and monounsaturated fats Avoid saturated and trans fats limit cholesterol to 300 mg a day

STEP 4 Limit Sodium Too much sodium or salt can lead to high blood pressure Sodium intake should be no more than 2400 mg per day Aim for foods that are low in sodium Using a one to one ratio of calories to sodium is a great rule to follow When reading labels make sure that the sodium content is less than the caloric content

STEP 5 Look at fiber Aim for foods with at least 3 grams of fiber per serving 5 grams per serving is con-sidered high

STEP 6 Look at sugars Aim for foods that are low in sugar Foods that contain more than 10 grams of sugar per serving should be limited Try to avoid processed sugars and use fruit as sweet-ener instead

STEP 7 Look at nutrients Make sure you get enough (Vitamin A C Calcium Iron) Look for foods with high DV for fiber vitamins A and C cal-cium and iron

STEP 8 Read the Daily Values (DV) A food item with 5 DV for fat means 5 of the amount of fat that a person consuming 2000 calories a day would eat Remember that DV is for the entire day and not just one meal

LEARN HOW TO DECIPHER NUTRITION FACTS

16

OR LESS GRAMS OF SUGAR

OR MORE GRAMS OF FIBER

OR LESS INGREDIENTS

555

MAKE SURE YOUR PACKAGED FOOD CONTAINS

GET ACQUAINTED WITH YOUR LABELS

17

1 SHOP THE PERIMETERThe healthy food and necessities such as fruits vegetables eggs milk etc are generally at the back of the store or on the sides forcing con-sumers to walk through the store and be ex-posed to the marketing tactics of processed and junk food companies Stay on the perimeter to make the most healthful choices

2 DONrsquoT SHOP HUNGRY Easy to grab and eat snack foods are conve-niently placed all over the supermarket espe-cially at the checkout counter

3 MAKE A LIST OF WHAT YOU NEED AND STICK TO ITResearch shows that the more products cus-tomers see the more they buy Come to the supermarket with a shopping list to avoid im-pulsive purchases

4 BEWARE OF HEALTH CLAIMSCompanies regularly use nutrition and health claims to sell food For example a sugar ce-real like Apple Jacks boasts on the box that it is a good source of fiber and made with whole grains But a quick look at the ingredients will show that sugar is the first ingredient and there are tons of food colorings and other unhealthy ingredients Arm yourself with the facts and READ THE LABELS to make the best choices

5 HIGH PROFIT NUTRITIONALLY BANKRUPT ITEMS ARE AT EYE LEVELMajor food companies pay more money to have certain products on eye level because they are the first products people see These products are most often junk food because they are highly profitable but nutritionally bankrupt Also no-tice the items by the cash register area -- there is almost always a huge selection of candy bars gum etc These are impulse buys ndash a last effort to get consumers to buy junk food before they walk out the door

6BE CAREFUL OF WEEKLY COUPONS OR SPECIAL FLYERSFood companies usually have specials of some sort but theyrsquore often not for healthy options This is yet another tactic to have consumers jus-tify the purchase of unhealthy foods

TIPS FOR DODGING CONSUMER TRAPS6

18

MEATGrass-Fed if possible

k ldquoNaturalrdquo ldquoFreshrdquo and Free-Range have no meaning USDAmdashprime choice selectmdash reflects fat content in descending order

k Red in package can be from Carbon Monoxide gas mdashCHECK DATES

k Pork try to find small farm eat sparingly

CHICKENIf possible get organic or Raised with No Antibioticsrdquo Hormones are NOT allowed

k ldquoNo Added Hormonesrdquo is meaningless

EGGSLook for USDA organic label if possible

k Better yet at CSA or Farmerrsquos Market The word ldquoNaturalrdquo is meaningless

FISHIn February 2004 the EPA estimated that as many as 630000 children are born each year with a risk for lowered intelligence and learning problems due to exposure to mercury

k High levels of mercury shark swordfish mackerel tilefish

k Low mercury shrimp canned LIGHT tuna salmon Pollack catfish

k If you are pregnant plan to get pregnant or have young childrenmdashonly eat 6 oz of tuna per week of albacore tuna

MILKWhen possible choose organic

k Avoid rGBH and rBST- artificial bovine gro- wth hormonemdashstimulates milk production but also exposes children to hormones that encourage early onset puberty

NAVIGATING NUTRITIONAL HEALTH CLAIMS

19

DIRTY DOZEN +Most contaminated fruits and vegetables due to fertilizers and pesticides buy organic when-ever possible

Apples

Celery

Sweet bell peppers

Peaches

Strawberries

Nectarines

Grapes

Spinach

Lettuce

Cucumbers

Blueberries

Potatoes

+Green beans

KaleGreens

CLEAN FIFTEENThe least contaminated fruits and vegetables

Onions

Sweet Corn

Pineapples

Avocado

Cabbage

Sweet Peas

Asparagus

Mangoes

Eggplant

Kiwi

Cantaloupe

Sweet Potatoes

Grapefruit

Watermelon

Mushrooms

FR

OM

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EW

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OD

NE

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MM

AR

Y

THANK YOU

FOODFIGHT THANKS ITS LOYAL SPONSORS

FOODFIGHT IS EXTREMELY THANKFUL FOR THE FINANCIAL SUPPORT OF

3 Principles of Health

Eat a Rainbow

Eat Greens First

Eat Close to Nature

Rethink Your Plate

Unpacking the Plate

The Power of Protein

Fiber is your friend

Easy ways to calculate fiber

Top 8 reasons to drink water

How Much Should I Eat

Easy ways to remember serving size

How Much Should I Eat

Learn How to Decipher Nutrition Facts

555

6 Tips for Dodging Consumer Traps

Navigating Nutritional Health Claims

Dirty Dozen Clean Fifteen

Simple Cooking for Healthy Living

A Stocked Pantry

Condiment List

Herbs amp Spices

Get Cooking with Beans

Beans Your Passport to Global Flavors

1

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19

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25

27

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31

32

33

34

35

36

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59

60

61

62

63

66

67

69

70

73

CONTENTSDigestibility of Beans

Get Cooking with Whole Grains

Nuts amp Seeds

Why should I exercise

10 ideas to get you moving

Primary Foods

FoodFights Ten Steps to Better Health

Healthy Snacking Suggestions

Next Steps Join the FoodFight

Vitamins and what they help with

Fats amp Oils

Power Nutrients

Understanding Food Labels

Online Food Resource

Resource Guide

SMRT Goals

Weekly Food Journal

Meal Planning Chart

RECIPES

APPENDIX

EAT A RAINBOW

EAT GREENS FIRST

EAT CLOSE TO NATURE

1

2

3

3 PRINCIPLES OF HEALTH

1

2

WHATrsquoS IN IT FOR MEWe often hear about what we should and should not eat but why should we eat it Aside from taste whatrsquos in it for me Fruits and vegetables are the best source of vitamins minerals fiber antioxidants and phytonutrientsmdasheating foods from all of the colors of the rainbow is an easy way of getting these nutrients and improving the way we look and feel

TH

E B

EN

EF

ITS

OF

EA

TIN

G A

RA

INB

OW

EAT A RAINBOW 1

TOMATO amp TOMATO PRODUCTS WATERMELON amp GUAVA

CARROT YAM SWEET POTATO MANGO PUMPKIN

CITRUS FRUITS-ORANGE-LEMON GRAPEFRUIT PAPAYA PEACH

SPINACH KALE COLLARD AND OTHER GREENS

BROCCOLI BRUSSEL SPROUTS CABBAGE CAULIFLOWER

GARLIC ONION CHIVE ASPARAGUS

BLUEBERRIES PURPLE GRAPES PLUMS

GRAPES BERRIES PLUMS

WHOLE GRAINS LEGUMES

Lycopene antioxidant cuts prostate cancer risk

Beta-carotene supports immune system powerful antioxidant

Vitamin C flavanoids inhibit tumor cell growth detoxify harmful substances

Folate builds healthy cells and genetic material

Indoles lutein eliminate excess estrogen and carcinogens

Allyl sulfides destroy cancer cells reduce cell division support immune system

Anthocyanins destroy free radicals

Reservatrol may decrease estrogen production

Fiber carcinogen removal

FOODSCOLORS BENEFITS

RED

ORANGE

YELLOW-ORANGE

GREEN

GREEN-WHITE

WHITE-GREEN

BLUE

RED-PURPLE

BROWN

3

COOKING GREENS Try a variety of methods like steaming boil-ing sauteacuteing in oil water sauteacuteing waterless cooking or lightly pickling as in a pressed salad Boiling makes greens plump and relaxed Boil for under a minute so that the nutrients in the greens do not get lost in the water You can also drink the cooking water as a health-giving broth or tea if yoursquore using organic greens Steaming makes greens more fibrous and tight which is great for people who are trying to lose weight Raw salad is also a wonderful preparation for greens Itrsquos refreshing cooling and supplies live enzymes

When some people hear ldquoleafy green vegeta-blesrdquo they often think of iceberg lettuce but the ordinary pale lettuce in restaurant sal-ads doesnrsquot have the nutrients of other darker greens Get into the habit of adding these dark leafy green vegetables to your daily diet Try it out for a month and see how you feel

A great additional resource for recipes and ideas is Greens Glorious Greens by Johnna Albi and Catherine Walthers

Nutritionally greens are very high in calcium magnesium iron potassium phosphorous zinc and vitamins A C E and K They are cram- med with fiber folic acid chlorophyll and many other micronutrients and phytochemicals Whenever possible choose organic But eat- ing non-organic greens is much better than not eating any greens at all There are so many greens to choose from Find greens that you love and eat them often When you get bored with your favorites be adventur-ous and try greens that yoursquove never heard of before Broccoli is very popular among adults and children Rotate between bok choy napa cabbage kale collards watercress mustard greens broccoli rabe dandelion and other leafy greens Green cabbage is great cooked or raw or in the form of sauerkraut Arugula en-dive chicory lettuce mesclun and wild greens are generally eaten raw but can be consumed in any creative way you enjoy Spinach Swiss chard and beet greens are best eaten in mod-eration because they are high in oxalic acid which depletes calcium from bones and teeth and may lead to osteoporosis Cook these vege-tables with something rich like tofu seeds nuts beans butter animal products or oil This will help balance the effect of the oxalic acid

Green vegetables are the foods most missing in modern diets Learning to cook and to eat greens is essential to creating health

AD

AP

TED

FR

OM

IN

STI

TUTE

FO

R I

NTE

GR

ATIV

E N

UTR

ITIO

N copy

EAT GREENS FIRST2

SOME OF THE BENEFITS OF EATING DARK LEAFY GREENS ARE

k Blood purification

k Reported Cancer prevention

k Improved circulation

k Strengthened immune system

k Promotion of healthy intestinal flora

k Lifted spirit and elimination of depression

k Improved liver gall bladder and kidney function

k Cleared congestion especially in lungs by reducing mucus

4

PROCESSED FOOD THAT SHOULD BE LIMITED OR AVOIDED

k Canned foods with lots of sodium

k White breads and pastas made with refined white flour

k Packaged high-calorie snack foods like chips and cheese snacks

k High-fat convenience foods like canned ravioli

k Frozen fish sticks and frozen dinners

k Packaged cakes and cookies

k Boxed meal mixes

k Sugary breakfast cereals

k Processed meats which are full of nitrates

JUST REMEMBER TO ASK YOURSELF THESE QUESTIONS

Can I imagine it growing or being raised

How many ingredients does it have and do I recognize them

Does it pass the grandma test Would your grandma recognize this as food

PROCESSED VS WHOLE FOODSWhole foods are in their natural state while processed foods have been altered from their natural state as a result of processing such as canning freezing refrigeration dehydration

Foods are processed to give grains a finer tex-ture and extend shelf life but also for safety and convenience Not all processed foods are bad Think of milk which is pasteurized to get rid of bacteria

Whole foods can also be in many states but its important to remember that anything that comes in a can box or bag will have been pro-cessed in some way

3EAT CLOSE TO N A T U R E

HOW MANY INGREDIENTS DOES IT HAVE AND DO I RECOGNIZE THEM

40

1

5

RETHINK YOUR PLATE

PROTEIN

RAW amp COOKED VEGETABLES

Examples Leafy greens (lettuces kale collards bok choy arugula cabbage) green beans beets brocolli potatoes summerwinter squash pepper carrots and more

VEGETABLES

Examples Beans peas lentilstofu tempeh nuts seeds 2-3 oz cooked serving a few times a week of beef chicken fish

WHOLE GRAINSWHOLE amp UNPROCESSED GRAINS

Examples Brown rice quinoaoats barley kamut buckwheat farro and 100 whole grain breads and pastas

HEALTHY FATSFats from whole plant based foodsExamples Nuts seeds avocados olives

WHOLE FRUITWhole fresh or frozenExamples Berries apricots cherriesapples oranges peaches mangos and more

LOW SALT

Minimize salt intake by using no low sodium ingredients when cooking meals and salt sparingly if at all at the table to taste

NATURAL SWEETENERS

Sweeten foods naturally with fruits and dried fruits Use honey and other whole foods sweeteners sparingly

6

Carbohydrates proteins and fats are macro-nutrients because they provide the greatest amount of nutrients in the foods we eat Vi-tamins and minerals are micronutrients be-cause they provide the smallest amount of nutrients in our foods

WHAT IS AN ESSENTIAL NUTRIENTA nutrient that the body cannot make or cannot make in sufficient quantities to meet its physi-ological needs

PROTEINS supply the body with amino acids which are the building blocks our bodies use to grow repair maintain or replace tissue Pro-teinrsquos main function is to ldquorepairrdquo the body as opposed to fuel it Protein sources come from both plant and animals

CARBOHYDRATES are the bodyrsquos main source of energy We eat carbs as food and then the body converts them in to glucose (a sugar) which it uses as fuel Every cell of the body depends on glucose for energy Except for milk all carbohydrates come from plant sources

FATS like carbohydrates provide the body with energy Fat also insulates the body (think layer of fat beneath the skin to keep people warm) and acts as a shock absorber by padding and cushioning the vital organs under it

Unsaturated fats are referred to as ldquoheart healthyrdquo and should be the main source of fat in the diet (nuts seeds and avocados)

Saturated fats should be limited or avoided (animal fats coconut oil palm kernel oil whole milk dairy) and trans fats should be avoided as much as possible (vegetable shortenings some margarines snack foods and processed foods made with partially hydrogenated oils) These fats contribute to heart disease high choles-terol obesity and can also accelerate (but not initiate) cancer development

UNPACKING THE PLATENUTRIENTS THAT FEED OUR BODIES

NUTRIENTS ARE SUBSTANCES THAT WE CANNOT LIVE WITHOUT

k Proteins

k Carbohydrates

k Fats

k Vitamins minerals water

7

Protein is a macronutrient composed of ami-no acids participating in every process within the bodyrsquos cells Amino acids are the building blocks of protein and are crucial to the min-ute-by-minute regulation and maintenance of the body Your body makes its own supply of amino acids but must obtain essential am- ino acids from food The word protein comes from the Greek word ldquoprotardquo meaning ldquoof pri- mary importancerdquo

IMPORTANCE Protein has a structural and mechanical func-tion providing the foundation for cells and tis-sues that are needed to keep us strong It is also crucial for vital functions such as metabolism biochemical reactions and immune responses

TRENDS The current American diet trends encourage an increase in protein consumption (and car-bohydrate reduction) The current belief system that we do not need a lot of protein encourages people to eat much less protein There is a very judgmental attitude in the field of nutrition ie ldquomy way is the only wayrdquo However it is impor-tant to approach it in a way that is not dogmatic Try experimenting and see what works for you your body and your lifestyle

TOO LITTLE PROTEIN Common symptoms include sugar and sweet cravings feeling spacey and jittery fatigue weight loss loss of healthy color in facial area feeling weak anemia change in hair color and texture skin inflammation (in severe cases) pot belly (in severe cases)

TOO MUCH PROTEIN Common symptoms include low energy con-stipation dehydration lethargy feeling heavy weight gain sweet cravings feeling ldquotightrdquo or having stiff joints overly acidic body decreased kidney function (stress required to process ex-cess proteinsmdashthe kidney faces increased pres-sure to filter toxins and waste) foul body odor halitosis and calcium loss (to compensate for acidic status in body)

THINGS TO CONSIDER Your mind may disagree with what your body wants Trust your body It is rare for the average American in this day and age to be protein de-ficient Consider your heritage ancestry blood type activity level and life goals when choosing protein Protein consumption is a very personal thing mdash everyone needs a different amount

GOOD SOURCES OF PROTEIN

Lentils

Tofu

Eggs

INF

OR

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8

THE POWER OF PROTEIN

8

TAKE THE 10-DAY FIBER CHALLENGE Over the next ten days try to increase the amount of fiber you eat a little bit each day

GOOD SOURCES OF FIBER

Whole grains BarleyOatsLegumes (beans like lentils)NutsSeedsFruits amp vegetables

FIBER IS YOUR FRIEND

6 TIPS TO INCREASE FIBER INTAKE

1 Eat whole grain cereals that contain more than 5 grams fiber per serving for breakfast

2 Eat raw vegetables

3 Eat fruits and vegetables with their skin

4 Add legumes (beans) to soups salads casseroles

5 Eat fresh frozen or dried fruit for snack

6 Sprinkle flax or chia seeds on yogurt salads or soups

HIGH FIBER SOURCE STARS

A 1 medium baked potato with skinmdash5 grams

B 1 pearmdash4 grams

C 1 cup lentil soupmdash14 grams

D 12 cup Fiber One cerealmdash13 grams

E 1 cup strawberriesmdash4 grams

F 1 medium orange mdash3 grams

G 3 cups popcornmdash4 grams

H 1 serving brown rice amp vegetables stuffed squash (p 90)mdash11 grams

C D

BA

F

G H

E

FIBER makes you feel full so you eat less which helps stabilize blood sugars lowers cholesterol and keep you regular The average American gets 5-8 grams of fiber a day We should be aiming for 25-30 grams a day How much fiber are you eating daily How might you increase your fiber intake

9

BREAD CEREAL RICE amp PASTA

Whole grain products provide about 1-2 grams (or more) of fiber per serving

1 slice whole wheat bread

1 oz cereal (100 bran cereal contains 10 grams or more)

cup cooked barley bulgur grits and oat-

meal

VEGETABLES

Most vegetables contain about 2 to 3 grams of fiber per serving

cup cooked broccoli brussels sprouts cabbage carrots cauliflower collard greens corn eggplant green beans peas kale mushrooms okra parsnips potatoes pumpkin spinach sweet potatoes swiss chard winter squash

1 SERVING =

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10

8

cup raw carrots peppersFRUIT GROUP

Fresh frozen and dried fruits have about 2 grams of fiber per serving

1 medium apple banana kiwi nectarine orange pear

cup applesauce blackberries blueberries raspberries strawberries

NOTE fruit juice contains very little fiber

LEGUMES

Many legumes provide about 8 grams of fiber per serving Some legumes provide about 5 grams of fiber per serving

cup baked beans black beans blackeyed peas kidney beans navy beans pinto beans

cup cooked garbanzo beans lentils lima beans split peas

EASY WAYS TO CALCULATE FIBER IN FOOD WITHOUT THE LABEL

10

WHAT DOES 25 GRAMS OF FIBER LOOK LIKE

BOWL OF CEREAL WITH 5 GRAMS OF FIBER PER SERVING

APPLE

SANDWICH WITH 2 SLICES OF WHOLE WHEAT BREAD

1 CUP SALAD WITH MIXED VEGETABLES

CHILLI WITH CUP COOKED BEANS

5 grams

2 grams

4 grams

6 grams

8 grams

25 GRAMS FIBER

TYPICAL DAY AMOUNT OF FIBER

BREAKFAST

LUNCH

DINNER

TOTAL

11

ONEDrinking Water Helps Maintain the Balance of Body Fluids Your body is composed of about 60 water The functions of these bodily fluids include digestion absorption circulation cre-ation of saliva transportation of nutrients and maintenance of body temperature When youre low on fluids the brain triggers the bodys thirst mechanism You should listen to those cues and get yourself a drink of water

TWOWater Can Help Control Calories For years dieters have been drinking lots of water as a weight loss strategy While water doesnt have any magical effect on weight loss substituting it for higher calorie beverages can certainly help

THREEWater Helps Energize Muscles Cells that dont maintain their balance of fluids and electro-lytes shrivel which can result in muscle fatigue Drinking enough fluids is important when ex-ercising drink about 17 ounces of fluid about two hours before exercise During exercise they recommend that people start drinking flu-ids early and drink them at regular intervals to replace fluids lost by sweating

FOURWater Helps Keep Skin Looking Good Your skin contains plenty of water and functions as a pro-tective barrier to prevent excess fluid loss De-hydration makes your skin look more dry and wrinkled which can be improved with proper hydration

FIVEWater Helps Your Kidneys Body fluids transport waste products in and out of cells The main toxin in the body is blood urea nitrogen a water-soluble waste that is able to pass through the kidneys to be excreted in the urine When youre getting enough fluids urine flows freely is light in color and free of odor When your body is not getting enough fluids urine concentration col-or and odor increases because the kidneys trap extra fluid for bodily functions If you chronically drink too little you may be at higher risk for kidney stones

SIXWater Helps Maintain Normal Bowel Func-tion Adequate hydration keeps things flowing along your gastrointestinal tract and prevents constipation When you dont get enough fluid the colon pulls water from stools to maintain hydration mdash and the result is constipation Ad-equate fluid and fiber is the perfect combina-tion because the fluid pumps up the fiber and acts like a broom to keep your bowel function-ing properly

SEVENDrinking more water helps keep you energized and less fatigued Dehydration is one of the causes of fatigue and drinking water will keep you energized without the high and subsequent crash of caffeinated beverages

EIGHTWater helps keep natural chemicals in your body in balance By keeping well hydrated we are able to clear our bodies of toxins and ca-pable of optimal performance

TOP 8 REASONS TO DRINK WATER

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12

DEPENDING on your size and activity level you need to eat a certain amount of healthy calories each day The amount of protein a person needs is a function of body weight and size Carbohy-drates followed by fats provide the body with fuel and energy The more active a person is the more carbs and fat they will need to provide the fuel and subsequently the more calories they will consume

A 4-ounce serving of meat is about the size of a deck of cards and fulfills the daily recommend-ed portion of meat A serving size of vegetables

HOW MUCH SHOULD I EAT

WHITE BREAD

REGULAR PASTA

WHITE RICE

JUICE

CANNED VEGETABLES

BOTTLED SALAD DRESSING

SUGARY CEREAL

Whole grain bread with 3g of fiber per slice

Whole wheat pasta

Brown rice

Fresh or frozen fruit

Fresh or frozen vegetables

Oil vinegar (or lemon) salt and pepper

Cereal with at least 3 grams of fiberand less than 5 grams of sugar

INSTEAD OF THIS CHOOSE THIS

is only cup cooked or 1 cup raw (lettuce) A giant muffin or bagel is more than 1 serving We recommend pairing portions of meat with twice as many vegetables

13

SEVEN WAYS TO SIZE UP YOUR SERVINGS

2-3 servings from the Milk Group for calcium

2-3 servings from the Meat Group for iron

3-5 servings from the Vegetable Group for vitamin A

2-3 servings from the Fruit Group for vitamin C

6-11 servings from the Grain Groupfor fiber

MOST IMPORTANT

Especially if you are cutting calories remember to keep your diet nutritious

MEASURE FOOD PORTIONS so you know exactly how much food you are eating When a food scale or measuring cups arent handy you can still estimate your portion

3 oz of meat is about the size and thickness as a deckof playing cards or an audiotape cassette

A medium apple or peach is about the size of a tennis ball

1 oz of cheese is about the size of 4 stacked dice

12 cup of ice cream is about the size of a racquetball or tennis ball

1 cup of mashed potatoes or broccoli is about the size of your fist

1 teaspoon of butter or peanut butter is about the size of the tip of your thumb

1 ounce of nuts or small candies equal one handful

=

=

=

=

=

=

=

1

2

3

4

5

6

7

14

HOW MUCH SHOULD I EAT

WHEN YOUrsquoRE EATING OFF SOMEONE ELSErsquoS PLATE

k Choose grilled instead of fried (crunchy or crispy fried)

k Avoid processed salad dressings ask for olive oil and vinegar

k Choose small size drinks ask for water

k Ask for extra sides of vegetables steamed if possible

GRAINS1 sliced of whole-grain bread cup of cooked whole-grain cereal rice or pasta

VEGETABLES1 cup raw leafy vegetables12 cup of other vegetables

FRUITS1 medium apple orange pear peach or banana

CALCIUM FOODS1 cup of milk soy milk yogurt cup cooked broccoli spinach kale

PROTEIN FOODS2-3 oz lean meat poultry or fish cup cooked dry beans1 egg or 13 c nuts2 tbsp peanut butter almond or soy butter

5 or less servings

3-5 servings

2-4 servings

2-3 servings

2-3 servings

6-9 servings

4-5 servings

4-5 servings

3-5 servings

5-7 servings

Girlsndash9 servingsBoysndash11 servings

Girlsndash4 servingsBoysndash5 servings

Girlsndash3 servingsBoysndash4 servings

Girlsndash3 servings Boysndash3 servings

Girlsndash25 servingsBoys-3 servings

FOOD GROUP AND SERVING

CHILDREN (10 AND UNDER)

TEENAGERS ADULTS

15

STEP 1 Look at serving size Be aware that ldquoserving sizerdquo is not always the whole package If the serving size on the label is one cup and you eat two cups you are getting twice the calories fat and other nutrients listed on the label

STEP 2Look at how many calories are in a single serving

STEP 3 Look at fat and cholesterol limit these ldquoTotal fatrdquo includes saturated polyunsaturated and monounsaturated fats Avoid saturated and trans fats limit cholesterol to 300 mg a day

STEP 4 Limit Sodium Too much sodium or salt can lead to high blood pressure Sodium intake should be no more than 2400 mg per day Aim for foods that are low in sodium Using a one to one ratio of calories to sodium is a great rule to follow When reading labels make sure that the sodium content is less than the caloric content

STEP 5 Look at fiber Aim for foods with at least 3 grams of fiber per serving 5 grams per serving is con-sidered high

STEP 6 Look at sugars Aim for foods that are low in sugar Foods that contain more than 10 grams of sugar per serving should be limited Try to avoid processed sugars and use fruit as sweet-ener instead

STEP 7 Look at nutrients Make sure you get enough (Vitamin A C Calcium Iron) Look for foods with high DV for fiber vitamins A and C cal-cium and iron

STEP 8 Read the Daily Values (DV) A food item with 5 DV for fat means 5 of the amount of fat that a person consuming 2000 calories a day would eat Remember that DV is for the entire day and not just one meal

LEARN HOW TO DECIPHER NUTRITION FACTS

16

OR LESS GRAMS OF SUGAR

OR MORE GRAMS OF FIBER

OR LESS INGREDIENTS

555

MAKE SURE YOUR PACKAGED FOOD CONTAINS

GET ACQUAINTED WITH YOUR LABELS

17

1 SHOP THE PERIMETERThe healthy food and necessities such as fruits vegetables eggs milk etc are generally at the back of the store or on the sides forcing con-sumers to walk through the store and be ex-posed to the marketing tactics of processed and junk food companies Stay on the perimeter to make the most healthful choices

2 DONrsquoT SHOP HUNGRY Easy to grab and eat snack foods are conve-niently placed all over the supermarket espe-cially at the checkout counter

3 MAKE A LIST OF WHAT YOU NEED AND STICK TO ITResearch shows that the more products cus-tomers see the more they buy Come to the supermarket with a shopping list to avoid im-pulsive purchases

4 BEWARE OF HEALTH CLAIMSCompanies regularly use nutrition and health claims to sell food For example a sugar ce-real like Apple Jacks boasts on the box that it is a good source of fiber and made with whole grains But a quick look at the ingredients will show that sugar is the first ingredient and there are tons of food colorings and other unhealthy ingredients Arm yourself with the facts and READ THE LABELS to make the best choices

5 HIGH PROFIT NUTRITIONALLY BANKRUPT ITEMS ARE AT EYE LEVELMajor food companies pay more money to have certain products on eye level because they are the first products people see These products are most often junk food because they are highly profitable but nutritionally bankrupt Also no-tice the items by the cash register area -- there is almost always a huge selection of candy bars gum etc These are impulse buys ndash a last effort to get consumers to buy junk food before they walk out the door

6BE CAREFUL OF WEEKLY COUPONS OR SPECIAL FLYERSFood companies usually have specials of some sort but theyrsquore often not for healthy options This is yet another tactic to have consumers jus-tify the purchase of unhealthy foods

TIPS FOR DODGING CONSUMER TRAPS6

18

MEATGrass-Fed if possible

k ldquoNaturalrdquo ldquoFreshrdquo and Free-Range have no meaning USDAmdashprime choice selectmdash reflects fat content in descending order

k Red in package can be from Carbon Monoxide gas mdashCHECK DATES

k Pork try to find small farm eat sparingly

CHICKENIf possible get organic or Raised with No Antibioticsrdquo Hormones are NOT allowed

k ldquoNo Added Hormonesrdquo is meaningless

EGGSLook for USDA organic label if possible

k Better yet at CSA or Farmerrsquos Market The word ldquoNaturalrdquo is meaningless

FISHIn February 2004 the EPA estimated that as many as 630000 children are born each year with a risk for lowered intelligence and learning problems due to exposure to mercury

k High levels of mercury shark swordfish mackerel tilefish

k Low mercury shrimp canned LIGHT tuna salmon Pollack catfish

k If you are pregnant plan to get pregnant or have young childrenmdashonly eat 6 oz of tuna per week of albacore tuna

MILKWhen possible choose organic

k Avoid rGBH and rBST- artificial bovine gro- wth hormonemdashstimulates milk production but also exposes children to hormones that encourage early onset puberty

NAVIGATING NUTRITIONAL HEALTH CLAIMS

19

DIRTY DOZEN +Most contaminated fruits and vegetables due to fertilizers and pesticides buy organic when-ever possible

Apples

Celery

Sweet bell peppers

Peaches

Strawberries

Nectarines

Grapes

Spinach

Lettuce

Cucumbers

Blueberries

Potatoes

+Green beans

KaleGreens

CLEAN FIFTEENThe least contaminated fruits and vegetables

Onions

Sweet Corn

Pineapples

Avocado

Cabbage

Sweet Peas

Asparagus

Mangoes

Eggplant

Kiwi

Cantaloupe

Sweet Potatoes

Grapefruit

Watermelon

Mushrooms

FR

OM

H

TTP

W

WW

EW

GO

RG

FO

OD

NE

WS

SU

MM

AR

Y

3 Principles of Health

Eat a Rainbow

Eat Greens First

Eat Close to Nature

Rethink Your Plate

Unpacking the Plate

The Power of Protein

Fiber is your friend

Easy ways to calculate fiber

Top 8 reasons to drink water

How Much Should I Eat

Easy ways to remember serving size

How Much Should I Eat

Learn How to Decipher Nutrition Facts

555

6 Tips for Dodging Consumer Traps

Navigating Nutritional Health Claims

Dirty Dozen Clean Fifteen

Simple Cooking for Healthy Living

A Stocked Pantry

Condiment List

Herbs amp Spices

Get Cooking with Beans

Beans Your Passport to Global Flavors

1

2

3

4

5

6

7

8

9

11

12

13

14

15

16

17

18

19

20

21

22

23

25

27

28

29

31

32

33

34

35

36

58

59

60

61

62

63

66

67

69

70

73

CONTENTSDigestibility of Beans

Get Cooking with Whole Grains

Nuts amp Seeds

Why should I exercise

10 ideas to get you moving

Primary Foods

FoodFights Ten Steps to Better Health

Healthy Snacking Suggestions

Next Steps Join the FoodFight

Vitamins and what they help with

Fats amp Oils

Power Nutrients

Understanding Food Labels

Online Food Resource

Resource Guide

SMRT Goals

Weekly Food Journal

Meal Planning Chart

RECIPES

APPENDIX

EAT A RAINBOW

EAT GREENS FIRST

EAT CLOSE TO NATURE

1

2

3

3 PRINCIPLES OF HEALTH

1

2

WHATrsquoS IN IT FOR MEWe often hear about what we should and should not eat but why should we eat it Aside from taste whatrsquos in it for me Fruits and vegetables are the best source of vitamins minerals fiber antioxidants and phytonutrientsmdasheating foods from all of the colors of the rainbow is an easy way of getting these nutrients and improving the way we look and feel

TH

E B

EN

EF

ITS

OF

EA

TIN

G A

RA

INB

OW

EAT A RAINBOW 1

TOMATO amp TOMATO PRODUCTS WATERMELON amp GUAVA

CARROT YAM SWEET POTATO MANGO PUMPKIN

CITRUS FRUITS-ORANGE-LEMON GRAPEFRUIT PAPAYA PEACH

SPINACH KALE COLLARD AND OTHER GREENS

BROCCOLI BRUSSEL SPROUTS CABBAGE CAULIFLOWER

GARLIC ONION CHIVE ASPARAGUS

BLUEBERRIES PURPLE GRAPES PLUMS

GRAPES BERRIES PLUMS

WHOLE GRAINS LEGUMES

Lycopene antioxidant cuts prostate cancer risk

Beta-carotene supports immune system powerful antioxidant

Vitamin C flavanoids inhibit tumor cell growth detoxify harmful substances

Folate builds healthy cells and genetic material

Indoles lutein eliminate excess estrogen and carcinogens

Allyl sulfides destroy cancer cells reduce cell division support immune system

Anthocyanins destroy free radicals

Reservatrol may decrease estrogen production

Fiber carcinogen removal

FOODSCOLORS BENEFITS

RED

ORANGE

YELLOW-ORANGE

GREEN

GREEN-WHITE

WHITE-GREEN

BLUE

RED-PURPLE

BROWN

3

COOKING GREENS Try a variety of methods like steaming boil-ing sauteacuteing in oil water sauteacuteing waterless cooking or lightly pickling as in a pressed salad Boiling makes greens plump and relaxed Boil for under a minute so that the nutrients in the greens do not get lost in the water You can also drink the cooking water as a health-giving broth or tea if yoursquore using organic greens Steaming makes greens more fibrous and tight which is great for people who are trying to lose weight Raw salad is also a wonderful preparation for greens Itrsquos refreshing cooling and supplies live enzymes

When some people hear ldquoleafy green vegeta-blesrdquo they often think of iceberg lettuce but the ordinary pale lettuce in restaurant sal-ads doesnrsquot have the nutrients of other darker greens Get into the habit of adding these dark leafy green vegetables to your daily diet Try it out for a month and see how you feel

A great additional resource for recipes and ideas is Greens Glorious Greens by Johnna Albi and Catherine Walthers

Nutritionally greens are very high in calcium magnesium iron potassium phosphorous zinc and vitamins A C E and K They are cram- med with fiber folic acid chlorophyll and many other micronutrients and phytochemicals Whenever possible choose organic But eat- ing non-organic greens is much better than not eating any greens at all There are so many greens to choose from Find greens that you love and eat them often When you get bored with your favorites be adventur-ous and try greens that yoursquove never heard of before Broccoli is very popular among adults and children Rotate between bok choy napa cabbage kale collards watercress mustard greens broccoli rabe dandelion and other leafy greens Green cabbage is great cooked or raw or in the form of sauerkraut Arugula en-dive chicory lettuce mesclun and wild greens are generally eaten raw but can be consumed in any creative way you enjoy Spinach Swiss chard and beet greens are best eaten in mod-eration because they are high in oxalic acid which depletes calcium from bones and teeth and may lead to osteoporosis Cook these vege-tables with something rich like tofu seeds nuts beans butter animal products or oil This will help balance the effect of the oxalic acid

Green vegetables are the foods most missing in modern diets Learning to cook and to eat greens is essential to creating health

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EAT GREENS FIRST2

SOME OF THE BENEFITS OF EATING DARK LEAFY GREENS ARE

k Blood purification

k Reported Cancer prevention

k Improved circulation

k Strengthened immune system

k Promotion of healthy intestinal flora

k Lifted spirit and elimination of depression

k Improved liver gall bladder and kidney function

k Cleared congestion especially in lungs by reducing mucus

4

PROCESSED FOOD THAT SHOULD BE LIMITED OR AVOIDED

k Canned foods with lots of sodium

k White breads and pastas made with refined white flour

k Packaged high-calorie snack foods like chips and cheese snacks

k High-fat convenience foods like canned ravioli

k Frozen fish sticks and frozen dinners

k Packaged cakes and cookies

k Boxed meal mixes

k Sugary breakfast cereals

k Processed meats which are full of nitrates

JUST REMEMBER TO ASK YOURSELF THESE QUESTIONS

Can I imagine it growing or being raised

How many ingredients does it have and do I recognize them

Does it pass the grandma test Would your grandma recognize this as food

PROCESSED VS WHOLE FOODSWhole foods are in their natural state while processed foods have been altered from their natural state as a result of processing such as canning freezing refrigeration dehydration

Foods are processed to give grains a finer tex-ture and extend shelf life but also for safety and convenience Not all processed foods are bad Think of milk which is pasteurized to get rid of bacteria

Whole foods can also be in many states but its important to remember that anything that comes in a can box or bag will have been pro-cessed in some way

3EAT CLOSE TO N A T U R E

HOW MANY INGREDIENTS DOES IT HAVE AND DO I RECOGNIZE THEM

40

1

5

RETHINK YOUR PLATE

PROTEIN

RAW amp COOKED VEGETABLES

Examples Leafy greens (lettuces kale collards bok choy arugula cabbage) green beans beets brocolli potatoes summerwinter squash pepper carrots and more

VEGETABLES

Examples Beans peas lentilstofu tempeh nuts seeds 2-3 oz cooked serving a few times a week of beef chicken fish

WHOLE GRAINSWHOLE amp UNPROCESSED GRAINS

Examples Brown rice quinoaoats barley kamut buckwheat farro and 100 whole grain breads and pastas

HEALTHY FATSFats from whole plant based foodsExamples Nuts seeds avocados olives

WHOLE FRUITWhole fresh or frozenExamples Berries apricots cherriesapples oranges peaches mangos and more

LOW SALT

Minimize salt intake by using no low sodium ingredients when cooking meals and salt sparingly if at all at the table to taste

NATURAL SWEETENERS

Sweeten foods naturally with fruits and dried fruits Use honey and other whole foods sweeteners sparingly

6

Carbohydrates proteins and fats are macro-nutrients because they provide the greatest amount of nutrients in the foods we eat Vi-tamins and minerals are micronutrients be-cause they provide the smallest amount of nutrients in our foods

WHAT IS AN ESSENTIAL NUTRIENTA nutrient that the body cannot make or cannot make in sufficient quantities to meet its physi-ological needs

PROTEINS supply the body with amino acids which are the building blocks our bodies use to grow repair maintain or replace tissue Pro-teinrsquos main function is to ldquorepairrdquo the body as opposed to fuel it Protein sources come from both plant and animals

CARBOHYDRATES are the bodyrsquos main source of energy We eat carbs as food and then the body converts them in to glucose (a sugar) which it uses as fuel Every cell of the body depends on glucose for energy Except for milk all carbohydrates come from plant sources

FATS like carbohydrates provide the body with energy Fat also insulates the body (think layer of fat beneath the skin to keep people warm) and acts as a shock absorber by padding and cushioning the vital organs under it

Unsaturated fats are referred to as ldquoheart healthyrdquo and should be the main source of fat in the diet (nuts seeds and avocados)

Saturated fats should be limited or avoided (animal fats coconut oil palm kernel oil whole milk dairy) and trans fats should be avoided as much as possible (vegetable shortenings some margarines snack foods and processed foods made with partially hydrogenated oils) These fats contribute to heart disease high choles-terol obesity and can also accelerate (but not initiate) cancer development

UNPACKING THE PLATENUTRIENTS THAT FEED OUR BODIES

NUTRIENTS ARE SUBSTANCES THAT WE CANNOT LIVE WITHOUT

k Proteins

k Carbohydrates

k Fats

k Vitamins minerals water

7

Protein is a macronutrient composed of ami-no acids participating in every process within the bodyrsquos cells Amino acids are the building blocks of protein and are crucial to the min-ute-by-minute regulation and maintenance of the body Your body makes its own supply of amino acids but must obtain essential am- ino acids from food The word protein comes from the Greek word ldquoprotardquo meaning ldquoof pri- mary importancerdquo

IMPORTANCE Protein has a structural and mechanical func-tion providing the foundation for cells and tis-sues that are needed to keep us strong It is also crucial for vital functions such as metabolism biochemical reactions and immune responses

TRENDS The current American diet trends encourage an increase in protein consumption (and car-bohydrate reduction) The current belief system that we do not need a lot of protein encourages people to eat much less protein There is a very judgmental attitude in the field of nutrition ie ldquomy way is the only wayrdquo However it is impor-tant to approach it in a way that is not dogmatic Try experimenting and see what works for you your body and your lifestyle

TOO LITTLE PROTEIN Common symptoms include sugar and sweet cravings feeling spacey and jittery fatigue weight loss loss of healthy color in facial area feeling weak anemia change in hair color and texture skin inflammation (in severe cases) pot belly (in severe cases)

TOO MUCH PROTEIN Common symptoms include low energy con-stipation dehydration lethargy feeling heavy weight gain sweet cravings feeling ldquotightrdquo or having stiff joints overly acidic body decreased kidney function (stress required to process ex-cess proteinsmdashthe kidney faces increased pres-sure to filter toxins and waste) foul body odor halitosis and calcium loss (to compensate for acidic status in body)

THINGS TO CONSIDER Your mind may disagree with what your body wants Trust your body It is rare for the average American in this day and age to be protein de-ficient Consider your heritage ancestry blood type activity level and life goals when choosing protein Protein consumption is a very personal thing mdash everyone needs a different amount

GOOD SOURCES OF PROTEIN

Lentils

Tofu

Eggs

INF

OR

MAT

ION

AD

AP

TED

FR

OM

IN

STI

TUTE

FO

R I

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10

8

THE POWER OF PROTEIN

8

TAKE THE 10-DAY FIBER CHALLENGE Over the next ten days try to increase the amount of fiber you eat a little bit each day

GOOD SOURCES OF FIBER

Whole grains BarleyOatsLegumes (beans like lentils)NutsSeedsFruits amp vegetables

FIBER IS YOUR FRIEND

6 TIPS TO INCREASE FIBER INTAKE

1 Eat whole grain cereals that contain more than 5 grams fiber per serving for breakfast

2 Eat raw vegetables

3 Eat fruits and vegetables with their skin

4 Add legumes (beans) to soups salads casseroles

5 Eat fresh frozen or dried fruit for snack

6 Sprinkle flax or chia seeds on yogurt salads or soups

HIGH FIBER SOURCE STARS

A 1 medium baked potato with skinmdash5 grams

B 1 pearmdash4 grams

C 1 cup lentil soupmdash14 grams

D 12 cup Fiber One cerealmdash13 grams

E 1 cup strawberriesmdash4 grams

F 1 medium orange mdash3 grams

G 3 cups popcornmdash4 grams

H 1 serving brown rice amp vegetables stuffed squash (p 90)mdash11 grams

C D

BA

F

G H

E

FIBER makes you feel full so you eat less which helps stabilize blood sugars lowers cholesterol and keep you regular The average American gets 5-8 grams of fiber a day We should be aiming for 25-30 grams a day How much fiber are you eating daily How might you increase your fiber intake

9

BREAD CEREAL RICE amp PASTA

Whole grain products provide about 1-2 grams (or more) of fiber per serving

1 slice whole wheat bread

1 oz cereal (100 bran cereal contains 10 grams or more)

cup cooked barley bulgur grits and oat-

meal

VEGETABLES

Most vegetables contain about 2 to 3 grams of fiber per serving

cup cooked broccoli brussels sprouts cabbage carrots cauliflower collard greens corn eggplant green beans peas kale mushrooms okra parsnips potatoes pumpkin spinach sweet potatoes swiss chard winter squash

1 SERVING =

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OR

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10

8

cup raw carrots peppersFRUIT GROUP

Fresh frozen and dried fruits have about 2 grams of fiber per serving

1 medium apple banana kiwi nectarine orange pear

cup applesauce blackberries blueberries raspberries strawberries

NOTE fruit juice contains very little fiber

LEGUMES

Many legumes provide about 8 grams of fiber per serving Some legumes provide about 5 grams of fiber per serving

cup baked beans black beans blackeyed peas kidney beans navy beans pinto beans

cup cooked garbanzo beans lentils lima beans split peas

EASY WAYS TO CALCULATE FIBER IN FOOD WITHOUT THE LABEL

10

WHAT DOES 25 GRAMS OF FIBER LOOK LIKE

BOWL OF CEREAL WITH 5 GRAMS OF FIBER PER SERVING

APPLE

SANDWICH WITH 2 SLICES OF WHOLE WHEAT BREAD

1 CUP SALAD WITH MIXED VEGETABLES

CHILLI WITH CUP COOKED BEANS

5 grams

2 grams

4 grams

6 grams

8 grams

25 GRAMS FIBER

TYPICAL DAY AMOUNT OF FIBER

BREAKFAST

LUNCH

DINNER

TOTAL

11

ONEDrinking Water Helps Maintain the Balance of Body Fluids Your body is composed of about 60 water The functions of these bodily fluids include digestion absorption circulation cre-ation of saliva transportation of nutrients and maintenance of body temperature When youre low on fluids the brain triggers the bodys thirst mechanism You should listen to those cues and get yourself a drink of water

TWOWater Can Help Control Calories For years dieters have been drinking lots of water as a weight loss strategy While water doesnt have any magical effect on weight loss substituting it for higher calorie beverages can certainly help

THREEWater Helps Energize Muscles Cells that dont maintain their balance of fluids and electro-lytes shrivel which can result in muscle fatigue Drinking enough fluids is important when ex-ercising drink about 17 ounces of fluid about two hours before exercise During exercise they recommend that people start drinking flu-ids early and drink them at regular intervals to replace fluids lost by sweating

FOURWater Helps Keep Skin Looking Good Your skin contains plenty of water and functions as a pro-tective barrier to prevent excess fluid loss De-hydration makes your skin look more dry and wrinkled which can be improved with proper hydration

FIVEWater Helps Your Kidneys Body fluids transport waste products in and out of cells The main toxin in the body is blood urea nitrogen a water-soluble waste that is able to pass through the kidneys to be excreted in the urine When youre getting enough fluids urine flows freely is light in color and free of odor When your body is not getting enough fluids urine concentration col-or and odor increases because the kidneys trap extra fluid for bodily functions If you chronically drink too little you may be at higher risk for kidney stones

SIXWater Helps Maintain Normal Bowel Func-tion Adequate hydration keeps things flowing along your gastrointestinal tract and prevents constipation When you dont get enough fluid the colon pulls water from stools to maintain hydration mdash and the result is constipation Ad-equate fluid and fiber is the perfect combina-tion because the fluid pumps up the fiber and acts like a broom to keep your bowel function-ing properly

SEVENDrinking more water helps keep you energized and less fatigued Dehydration is one of the causes of fatigue and drinking water will keep you energized without the high and subsequent crash of caffeinated beverages

EIGHTWater helps keep natural chemicals in your body in balance By keeping well hydrated we are able to clear our bodies of toxins and ca-pable of optimal performance

TOP 8 REASONS TO DRINK WATER

AD

AP

TED

FR

OM

WE

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12

DEPENDING on your size and activity level you need to eat a certain amount of healthy calories each day The amount of protein a person needs is a function of body weight and size Carbohy-drates followed by fats provide the body with fuel and energy The more active a person is the more carbs and fat they will need to provide the fuel and subsequently the more calories they will consume

A 4-ounce serving of meat is about the size of a deck of cards and fulfills the daily recommend-ed portion of meat A serving size of vegetables

HOW MUCH SHOULD I EAT

WHITE BREAD

REGULAR PASTA

WHITE RICE

JUICE

CANNED VEGETABLES

BOTTLED SALAD DRESSING

SUGARY CEREAL

Whole grain bread with 3g of fiber per slice

Whole wheat pasta

Brown rice

Fresh or frozen fruit

Fresh or frozen vegetables

Oil vinegar (or lemon) salt and pepper

Cereal with at least 3 grams of fiberand less than 5 grams of sugar

INSTEAD OF THIS CHOOSE THIS

is only cup cooked or 1 cup raw (lettuce) A giant muffin or bagel is more than 1 serving We recommend pairing portions of meat with twice as many vegetables

13

SEVEN WAYS TO SIZE UP YOUR SERVINGS

2-3 servings from the Milk Group for calcium

2-3 servings from the Meat Group for iron

3-5 servings from the Vegetable Group for vitamin A

2-3 servings from the Fruit Group for vitamin C

6-11 servings from the Grain Groupfor fiber

MOST IMPORTANT

Especially if you are cutting calories remember to keep your diet nutritious

MEASURE FOOD PORTIONS so you know exactly how much food you are eating When a food scale or measuring cups arent handy you can still estimate your portion

3 oz of meat is about the size and thickness as a deckof playing cards or an audiotape cassette

A medium apple or peach is about the size of a tennis ball

1 oz of cheese is about the size of 4 stacked dice

12 cup of ice cream is about the size of a racquetball or tennis ball

1 cup of mashed potatoes or broccoli is about the size of your fist

1 teaspoon of butter or peanut butter is about the size of the tip of your thumb

1 ounce of nuts or small candies equal one handful

=

=

=

=

=

=

=

1

2

3

4

5

6

7

14

HOW MUCH SHOULD I EAT

WHEN YOUrsquoRE EATING OFF SOMEONE ELSErsquoS PLATE

k Choose grilled instead of fried (crunchy or crispy fried)

k Avoid processed salad dressings ask for olive oil and vinegar

k Choose small size drinks ask for water

k Ask for extra sides of vegetables steamed if possible

GRAINS1 sliced of whole-grain bread cup of cooked whole-grain cereal rice or pasta

VEGETABLES1 cup raw leafy vegetables12 cup of other vegetables

FRUITS1 medium apple orange pear peach or banana

CALCIUM FOODS1 cup of milk soy milk yogurt cup cooked broccoli spinach kale

PROTEIN FOODS2-3 oz lean meat poultry or fish cup cooked dry beans1 egg or 13 c nuts2 tbsp peanut butter almond or soy butter

5 or less servings

3-5 servings

2-4 servings

2-3 servings

2-3 servings

6-9 servings

4-5 servings

4-5 servings

3-5 servings

5-7 servings

Girlsndash9 servingsBoysndash11 servings

Girlsndash4 servingsBoysndash5 servings

Girlsndash3 servingsBoysndash4 servings

Girlsndash3 servings Boysndash3 servings

Girlsndash25 servingsBoys-3 servings

FOOD GROUP AND SERVING

CHILDREN (10 AND UNDER)

TEENAGERS ADULTS

15

STEP 1 Look at serving size Be aware that ldquoserving sizerdquo is not always the whole package If the serving size on the label is one cup and you eat two cups you are getting twice the calories fat and other nutrients listed on the label

STEP 2Look at how many calories are in a single serving

STEP 3 Look at fat and cholesterol limit these ldquoTotal fatrdquo includes saturated polyunsaturated and monounsaturated fats Avoid saturated and trans fats limit cholesterol to 300 mg a day

STEP 4 Limit Sodium Too much sodium or salt can lead to high blood pressure Sodium intake should be no more than 2400 mg per day Aim for foods that are low in sodium Using a one to one ratio of calories to sodium is a great rule to follow When reading labels make sure that the sodium content is less than the caloric content

STEP 5 Look at fiber Aim for foods with at least 3 grams of fiber per serving 5 grams per serving is con-sidered high

STEP 6 Look at sugars Aim for foods that are low in sugar Foods that contain more than 10 grams of sugar per serving should be limited Try to avoid processed sugars and use fruit as sweet-ener instead

STEP 7 Look at nutrients Make sure you get enough (Vitamin A C Calcium Iron) Look for foods with high DV for fiber vitamins A and C cal-cium and iron

STEP 8 Read the Daily Values (DV) A food item with 5 DV for fat means 5 of the amount of fat that a person consuming 2000 calories a day would eat Remember that DV is for the entire day and not just one meal

LEARN HOW TO DECIPHER NUTRITION FACTS

16

OR LESS GRAMS OF SUGAR

OR MORE GRAMS OF FIBER

OR LESS INGREDIENTS

555

MAKE SURE YOUR PACKAGED FOOD CONTAINS

GET ACQUAINTED WITH YOUR LABELS

17

1 SHOP THE PERIMETERThe healthy food and necessities such as fruits vegetables eggs milk etc are generally at the back of the store or on the sides forcing con-sumers to walk through the store and be ex-posed to the marketing tactics of processed and junk food companies Stay on the perimeter to make the most healthful choices

2 DONrsquoT SHOP HUNGRY Easy to grab and eat snack foods are conve-niently placed all over the supermarket espe-cially at the checkout counter

3 MAKE A LIST OF WHAT YOU NEED AND STICK TO ITResearch shows that the more products cus-tomers see the more they buy Come to the supermarket with a shopping list to avoid im-pulsive purchases

4 BEWARE OF HEALTH CLAIMSCompanies regularly use nutrition and health claims to sell food For example a sugar ce-real like Apple Jacks boasts on the box that it is a good source of fiber and made with whole grains But a quick look at the ingredients will show that sugar is the first ingredient and there are tons of food colorings and other unhealthy ingredients Arm yourself with the facts and READ THE LABELS to make the best choices

5 HIGH PROFIT NUTRITIONALLY BANKRUPT ITEMS ARE AT EYE LEVELMajor food companies pay more money to have certain products on eye level because they are the first products people see These products are most often junk food because they are highly profitable but nutritionally bankrupt Also no-tice the items by the cash register area -- there is almost always a huge selection of candy bars gum etc These are impulse buys ndash a last effort to get consumers to buy junk food before they walk out the door

6BE CAREFUL OF WEEKLY COUPONS OR SPECIAL FLYERSFood companies usually have specials of some sort but theyrsquore often not for healthy options This is yet another tactic to have consumers jus-tify the purchase of unhealthy foods

TIPS FOR DODGING CONSUMER TRAPS6

18

MEATGrass-Fed if possible

k ldquoNaturalrdquo ldquoFreshrdquo and Free-Range have no meaning USDAmdashprime choice selectmdash reflects fat content in descending order

k Red in package can be from Carbon Monoxide gas mdashCHECK DATES

k Pork try to find small farm eat sparingly

CHICKENIf possible get organic or Raised with No Antibioticsrdquo Hormones are NOT allowed

k ldquoNo Added Hormonesrdquo is meaningless

EGGSLook for USDA organic label if possible

k Better yet at CSA or Farmerrsquos Market The word ldquoNaturalrdquo is meaningless

FISHIn February 2004 the EPA estimated that as many as 630000 children are born each year with a risk for lowered intelligence and learning problems due to exposure to mercury

k High levels of mercury shark swordfish mackerel tilefish

k Low mercury shrimp canned LIGHT tuna salmon Pollack catfish

k If you are pregnant plan to get pregnant or have young childrenmdashonly eat 6 oz of tuna per week of albacore tuna

MILKWhen possible choose organic

k Avoid rGBH and rBST- artificial bovine gro- wth hormonemdashstimulates milk production but also exposes children to hormones that encourage early onset puberty

NAVIGATING NUTRITIONAL HEALTH CLAIMS

19

DIRTY DOZEN +Most contaminated fruits and vegetables due to fertilizers and pesticides buy organic when-ever possible

Apples

Celery

Sweet bell peppers

Peaches

Strawberries

Nectarines

Grapes

Spinach

Lettuce

Cucumbers

Blueberries

Potatoes

+Green beans

KaleGreens

CLEAN FIFTEENThe least contaminated fruits and vegetables

Onions

Sweet Corn

Pineapples

Avocado

Cabbage

Sweet Peas

Asparagus

Mangoes

Eggplant

Kiwi

Cantaloupe

Sweet Potatoes

Grapefruit

Watermelon

Mushrooms

FR

OM

H

TTP

W

WW

EW

GO

RG

FO

OD

NE

WS

SU

MM

AR

Y

EAT A RAINBOW

EAT GREENS FIRST

EAT CLOSE TO NATURE

1

2

3

3 PRINCIPLES OF HEALTH

1

2

WHATrsquoS IN IT FOR MEWe often hear about what we should and should not eat but why should we eat it Aside from taste whatrsquos in it for me Fruits and vegetables are the best source of vitamins minerals fiber antioxidants and phytonutrientsmdasheating foods from all of the colors of the rainbow is an easy way of getting these nutrients and improving the way we look and feel

TH

E B

EN

EF

ITS

OF

EA

TIN

G A

RA

INB

OW

EAT A RAINBOW 1

TOMATO amp TOMATO PRODUCTS WATERMELON amp GUAVA

CARROT YAM SWEET POTATO MANGO PUMPKIN

CITRUS FRUITS-ORANGE-LEMON GRAPEFRUIT PAPAYA PEACH

SPINACH KALE COLLARD AND OTHER GREENS

BROCCOLI BRUSSEL SPROUTS CABBAGE CAULIFLOWER

GARLIC ONION CHIVE ASPARAGUS

BLUEBERRIES PURPLE GRAPES PLUMS

GRAPES BERRIES PLUMS

WHOLE GRAINS LEGUMES

Lycopene antioxidant cuts prostate cancer risk

Beta-carotene supports immune system powerful antioxidant

Vitamin C flavanoids inhibit tumor cell growth detoxify harmful substances

Folate builds healthy cells and genetic material

Indoles lutein eliminate excess estrogen and carcinogens

Allyl sulfides destroy cancer cells reduce cell division support immune system

Anthocyanins destroy free radicals

Reservatrol may decrease estrogen production

Fiber carcinogen removal

FOODSCOLORS BENEFITS

RED

ORANGE

YELLOW-ORANGE

GREEN

GREEN-WHITE

WHITE-GREEN

BLUE

RED-PURPLE

BROWN

3

COOKING GREENS Try a variety of methods like steaming boil-ing sauteacuteing in oil water sauteacuteing waterless cooking or lightly pickling as in a pressed salad Boiling makes greens plump and relaxed Boil for under a minute so that the nutrients in the greens do not get lost in the water You can also drink the cooking water as a health-giving broth or tea if yoursquore using organic greens Steaming makes greens more fibrous and tight which is great for people who are trying to lose weight Raw salad is also a wonderful preparation for greens Itrsquos refreshing cooling and supplies live enzymes

When some people hear ldquoleafy green vegeta-blesrdquo they often think of iceberg lettuce but the ordinary pale lettuce in restaurant sal-ads doesnrsquot have the nutrients of other darker greens Get into the habit of adding these dark leafy green vegetables to your daily diet Try it out for a month and see how you feel

A great additional resource for recipes and ideas is Greens Glorious Greens by Johnna Albi and Catherine Walthers

Nutritionally greens are very high in calcium magnesium iron potassium phosphorous zinc and vitamins A C E and K They are cram- med with fiber folic acid chlorophyll and many other micronutrients and phytochemicals Whenever possible choose organic But eat- ing non-organic greens is much better than not eating any greens at all There are so many greens to choose from Find greens that you love and eat them often When you get bored with your favorites be adventur-ous and try greens that yoursquove never heard of before Broccoli is very popular among adults and children Rotate between bok choy napa cabbage kale collards watercress mustard greens broccoli rabe dandelion and other leafy greens Green cabbage is great cooked or raw or in the form of sauerkraut Arugula en-dive chicory lettuce mesclun and wild greens are generally eaten raw but can be consumed in any creative way you enjoy Spinach Swiss chard and beet greens are best eaten in mod-eration because they are high in oxalic acid which depletes calcium from bones and teeth and may lead to osteoporosis Cook these vege-tables with something rich like tofu seeds nuts beans butter animal products or oil This will help balance the effect of the oxalic acid

Green vegetables are the foods most missing in modern diets Learning to cook and to eat greens is essential to creating health

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EAT GREENS FIRST2

SOME OF THE BENEFITS OF EATING DARK LEAFY GREENS ARE

k Blood purification

k Reported Cancer prevention

k Improved circulation

k Strengthened immune system

k Promotion of healthy intestinal flora

k Lifted spirit and elimination of depression

k Improved liver gall bladder and kidney function

k Cleared congestion especially in lungs by reducing mucus

4

PROCESSED FOOD THAT SHOULD BE LIMITED OR AVOIDED

k Canned foods with lots of sodium

k White breads and pastas made with refined white flour

k Packaged high-calorie snack foods like chips and cheese snacks

k High-fat convenience foods like canned ravioli

k Frozen fish sticks and frozen dinners

k Packaged cakes and cookies

k Boxed meal mixes

k Sugary breakfast cereals

k Processed meats which are full of nitrates

JUST REMEMBER TO ASK YOURSELF THESE QUESTIONS

Can I imagine it growing or being raised

How many ingredients does it have and do I recognize them

Does it pass the grandma test Would your grandma recognize this as food

PROCESSED VS WHOLE FOODSWhole foods are in their natural state while processed foods have been altered from their natural state as a result of processing such as canning freezing refrigeration dehydration

Foods are processed to give grains a finer tex-ture and extend shelf life but also for safety and convenience Not all processed foods are bad Think of milk which is pasteurized to get rid of bacteria

Whole foods can also be in many states but its important to remember that anything that comes in a can box or bag will have been pro-cessed in some way

3EAT CLOSE TO N A T U R E

HOW MANY INGREDIENTS DOES IT HAVE AND DO I RECOGNIZE THEM

40

1

5

RETHINK YOUR PLATE

PROTEIN

RAW amp COOKED VEGETABLES

Examples Leafy greens (lettuces kale collards bok choy arugula cabbage) green beans beets brocolli potatoes summerwinter squash pepper carrots and more

VEGETABLES

Examples Beans peas lentilstofu tempeh nuts seeds 2-3 oz cooked serving a few times a week of beef chicken fish

WHOLE GRAINSWHOLE amp UNPROCESSED GRAINS

Examples Brown rice quinoaoats barley kamut buckwheat farro and 100 whole grain breads and pastas

HEALTHY FATSFats from whole plant based foodsExamples Nuts seeds avocados olives

WHOLE FRUITWhole fresh or frozenExamples Berries apricots cherriesapples oranges peaches mangos and more

LOW SALT

Minimize salt intake by using no low sodium ingredients when cooking meals and salt sparingly if at all at the table to taste

NATURAL SWEETENERS

Sweeten foods naturally with fruits and dried fruits Use honey and other whole foods sweeteners sparingly

6

Carbohydrates proteins and fats are macro-nutrients because they provide the greatest amount of nutrients in the foods we eat Vi-tamins and minerals are micronutrients be-cause they provide the smallest amount of nutrients in our foods

WHAT IS AN ESSENTIAL NUTRIENTA nutrient that the body cannot make or cannot make in sufficient quantities to meet its physi-ological needs

PROTEINS supply the body with amino acids which are the building blocks our bodies use to grow repair maintain or replace tissue Pro-teinrsquos main function is to ldquorepairrdquo the body as opposed to fuel it Protein sources come from both plant and animals

CARBOHYDRATES are the bodyrsquos main source of energy We eat carbs as food and then the body converts them in to glucose (a sugar) which it uses as fuel Every cell of the body depends on glucose for energy Except for milk all carbohydrates come from plant sources

FATS like carbohydrates provide the body with energy Fat also insulates the body (think layer of fat beneath the skin to keep people warm) and acts as a shock absorber by padding and cushioning the vital organs under it

Unsaturated fats are referred to as ldquoheart healthyrdquo and should be the main source of fat in the diet (nuts seeds and avocados)

Saturated fats should be limited or avoided (animal fats coconut oil palm kernel oil whole milk dairy) and trans fats should be avoided as much as possible (vegetable shortenings some margarines snack foods and processed foods made with partially hydrogenated oils) These fats contribute to heart disease high choles-terol obesity and can also accelerate (but not initiate) cancer development

UNPACKING THE PLATENUTRIENTS THAT FEED OUR BODIES

NUTRIENTS ARE SUBSTANCES THAT WE CANNOT LIVE WITHOUT

k Proteins

k Carbohydrates

k Fats

k Vitamins minerals water

7

Protein is a macronutrient composed of ami-no acids participating in every process within the bodyrsquos cells Amino acids are the building blocks of protein and are crucial to the min-ute-by-minute regulation and maintenance of the body Your body makes its own supply of amino acids but must obtain essential am- ino acids from food The word protein comes from the Greek word ldquoprotardquo meaning ldquoof pri- mary importancerdquo

IMPORTANCE Protein has a structural and mechanical func-tion providing the foundation for cells and tis-sues that are needed to keep us strong It is also crucial for vital functions such as metabolism biochemical reactions and immune responses

TRENDS The current American diet trends encourage an increase in protein consumption (and car-bohydrate reduction) The current belief system that we do not need a lot of protein encourages people to eat much less protein There is a very judgmental attitude in the field of nutrition ie ldquomy way is the only wayrdquo However it is impor-tant to approach it in a way that is not dogmatic Try experimenting and see what works for you your body and your lifestyle

TOO LITTLE PROTEIN Common symptoms include sugar and sweet cravings feeling spacey and jittery fatigue weight loss loss of healthy color in facial area feeling weak anemia change in hair color and texture skin inflammation (in severe cases) pot belly (in severe cases)

TOO MUCH PROTEIN Common symptoms include low energy con-stipation dehydration lethargy feeling heavy weight gain sweet cravings feeling ldquotightrdquo or having stiff joints overly acidic body decreased kidney function (stress required to process ex-cess proteinsmdashthe kidney faces increased pres-sure to filter toxins and waste) foul body odor halitosis and calcium loss (to compensate for acidic status in body)

THINGS TO CONSIDER Your mind may disagree with what your body wants Trust your body It is rare for the average American in this day and age to be protein de-ficient Consider your heritage ancestry blood type activity level and life goals when choosing protein Protein consumption is a very personal thing mdash everyone needs a different amount

GOOD SOURCES OF PROTEIN

Lentils

Tofu

Eggs

INF

OR

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10

8

THE POWER OF PROTEIN

8

TAKE THE 10-DAY FIBER CHALLENGE Over the next ten days try to increase the amount of fiber you eat a little bit each day

GOOD SOURCES OF FIBER

Whole grains BarleyOatsLegumes (beans like lentils)NutsSeedsFruits amp vegetables

FIBER IS YOUR FRIEND

6 TIPS TO INCREASE FIBER INTAKE

1 Eat whole grain cereals that contain more than 5 grams fiber per serving for breakfast

2 Eat raw vegetables

3 Eat fruits and vegetables with their skin

4 Add legumes (beans) to soups salads casseroles

5 Eat fresh frozen or dried fruit for snack

6 Sprinkle flax or chia seeds on yogurt salads or soups

HIGH FIBER SOURCE STARS

A 1 medium baked potato with skinmdash5 grams

B 1 pearmdash4 grams

C 1 cup lentil soupmdash14 grams

D 12 cup Fiber One cerealmdash13 grams

E 1 cup strawberriesmdash4 grams

F 1 medium orange mdash3 grams

G 3 cups popcornmdash4 grams

H 1 serving brown rice amp vegetables stuffed squash (p 90)mdash11 grams

C D

BA

F

G H

E

FIBER makes you feel full so you eat less which helps stabilize blood sugars lowers cholesterol and keep you regular The average American gets 5-8 grams of fiber a day We should be aiming for 25-30 grams a day How much fiber are you eating daily How might you increase your fiber intake

9

BREAD CEREAL RICE amp PASTA

Whole grain products provide about 1-2 grams (or more) of fiber per serving

1 slice whole wheat bread

1 oz cereal (100 bran cereal contains 10 grams or more)

cup cooked barley bulgur grits and oat-

meal

VEGETABLES

Most vegetables contain about 2 to 3 grams of fiber per serving

cup cooked broccoli brussels sprouts cabbage carrots cauliflower collard greens corn eggplant green beans peas kale mushrooms okra parsnips potatoes pumpkin spinach sweet potatoes swiss chard winter squash

1 SERVING =

INF

OR

MAT

ION

AD

AP

TED

FR

OM

IN

STI

TUTE

FO

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NTE

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10

8

cup raw carrots peppersFRUIT GROUP

Fresh frozen and dried fruits have about 2 grams of fiber per serving

1 medium apple banana kiwi nectarine orange pear

cup applesauce blackberries blueberries raspberries strawberries

NOTE fruit juice contains very little fiber

LEGUMES

Many legumes provide about 8 grams of fiber per serving Some legumes provide about 5 grams of fiber per serving

cup baked beans black beans blackeyed peas kidney beans navy beans pinto beans

cup cooked garbanzo beans lentils lima beans split peas

EASY WAYS TO CALCULATE FIBER IN FOOD WITHOUT THE LABEL

10

WHAT DOES 25 GRAMS OF FIBER LOOK LIKE

BOWL OF CEREAL WITH 5 GRAMS OF FIBER PER SERVING

APPLE

SANDWICH WITH 2 SLICES OF WHOLE WHEAT BREAD

1 CUP SALAD WITH MIXED VEGETABLES

CHILLI WITH CUP COOKED BEANS

5 grams

2 grams

4 grams

6 grams

8 grams

25 GRAMS FIBER

TYPICAL DAY AMOUNT OF FIBER

BREAKFAST

LUNCH

DINNER

TOTAL

11

ONEDrinking Water Helps Maintain the Balance of Body Fluids Your body is composed of about 60 water The functions of these bodily fluids include digestion absorption circulation cre-ation of saliva transportation of nutrients and maintenance of body temperature When youre low on fluids the brain triggers the bodys thirst mechanism You should listen to those cues and get yourself a drink of water

TWOWater Can Help Control Calories For years dieters have been drinking lots of water as a weight loss strategy While water doesnt have any magical effect on weight loss substituting it for higher calorie beverages can certainly help

THREEWater Helps Energize Muscles Cells that dont maintain their balance of fluids and electro-lytes shrivel which can result in muscle fatigue Drinking enough fluids is important when ex-ercising drink about 17 ounces of fluid about two hours before exercise During exercise they recommend that people start drinking flu-ids early and drink them at regular intervals to replace fluids lost by sweating

FOURWater Helps Keep Skin Looking Good Your skin contains plenty of water and functions as a pro-tective barrier to prevent excess fluid loss De-hydration makes your skin look more dry and wrinkled which can be improved with proper hydration

FIVEWater Helps Your Kidneys Body fluids transport waste products in and out of cells The main toxin in the body is blood urea nitrogen a water-soluble waste that is able to pass through the kidneys to be excreted in the urine When youre getting enough fluids urine flows freely is light in color and free of odor When your body is not getting enough fluids urine concentration col-or and odor increases because the kidneys trap extra fluid for bodily functions If you chronically drink too little you may be at higher risk for kidney stones

SIXWater Helps Maintain Normal Bowel Func-tion Adequate hydration keeps things flowing along your gastrointestinal tract and prevents constipation When you dont get enough fluid the colon pulls water from stools to maintain hydration mdash and the result is constipation Ad-equate fluid and fiber is the perfect combina-tion because the fluid pumps up the fiber and acts like a broom to keep your bowel function-ing properly

SEVENDrinking more water helps keep you energized and less fatigued Dehydration is one of the causes of fatigue and drinking water will keep you energized without the high and subsequent crash of caffeinated beverages

EIGHTWater helps keep natural chemicals in your body in balance By keeping well hydrated we are able to clear our bodies of toxins and ca-pable of optimal performance

TOP 8 REASONS TO DRINK WATER

AD

AP

TED

FR

OM

WE

BM

D

12

DEPENDING on your size and activity level you need to eat a certain amount of healthy calories each day The amount of protein a person needs is a function of body weight and size Carbohy-drates followed by fats provide the body with fuel and energy The more active a person is the more carbs and fat they will need to provide the fuel and subsequently the more calories they will consume

A 4-ounce serving of meat is about the size of a deck of cards and fulfills the daily recommend-ed portion of meat A serving size of vegetables

HOW MUCH SHOULD I EAT

WHITE BREAD

REGULAR PASTA

WHITE RICE

JUICE

CANNED VEGETABLES

BOTTLED SALAD DRESSING

SUGARY CEREAL

Whole grain bread with 3g of fiber per slice

Whole wheat pasta

Brown rice

Fresh or frozen fruit

Fresh or frozen vegetables

Oil vinegar (or lemon) salt and pepper

Cereal with at least 3 grams of fiberand less than 5 grams of sugar

INSTEAD OF THIS CHOOSE THIS

is only cup cooked or 1 cup raw (lettuce) A giant muffin or bagel is more than 1 serving We recommend pairing portions of meat with twice as many vegetables

13

SEVEN WAYS TO SIZE UP YOUR SERVINGS

2-3 servings from the Milk Group for calcium

2-3 servings from the Meat Group for iron

3-5 servings from the Vegetable Group for vitamin A

2-3 servings from the Fruit Group for vitamin C

6-11 servings from the Grain Groupfor fiber

MOST IMPORTANT

Especially if you are cutting calories remember to keep your diet nutritious

MEASURE FOOD PORTIONS so you know exactly how much food you are eating When a food scale or measuring cups arent handy you can still estimate your portion

3 oz of meat is about the size and thickness as a deckof playing cards or an audiotape cassette

A medium apple or peach is about the size of a tennis ball

1 oz of cheese is about the size of 4 stacked dice

12 cup of ice cream is about the size of a racquetball or tennis ball

1 cup of mashed potatoes or broccoli is about the size of your fist

1 teaspoon of butter or peanut butter is about the size of the tip of your thumb

1 ounce of nuts or small candies equal one handful

=

=

=

=

=

=

=

1

2

3

4

5

6

7

14

HOW MUCH SHOULD I EAT

WHEN YOUrsquoRE EATING OFF SOMEONE ELSErsquoS PLATE

k Choose grilled instead of fried (crunchy or crispy fried)

k Avoid processed salad dressings ask for olive oil and vinegar

k Choose small size drinks ask for water

k Ask for extra sides of vegetables steamed if possible

GRAINS1 sliced of whole-grain bread cup of cooked whole-grain cereal rice or pasta

VEGETABLES1 cup raw leafy vegetables12 cup of other vegetables

FRUITS1 medium apple orange pear peach or banana

CALCIUM FOODS1 cup of milk soy milk yogurt cup cooked broccoli spinach kale

PROTEIN FOODS2-3 oz lean meat poultry or fish cup cooked dry beans1 egg or 13 c nuts2 tbsp peanut butter almond or soy butter

5 or less servings

3-5 servings

2-4 servings

2-3 servings

2-3 servings

6-9 servings

4-5 servings

4-5 servings

3-5 servings

5-7 servings

Girlsndash9 servingsBoysndash11 servings

Girlsndash4 servingsBoysndash5 servings

Girlsndash3 servingsBoysndash4 servings

Girlsndash3 servings Boysndash3 servings

Girlsndash25 servingsBoys-3 servings

FOOD GROUP AND SERVING

CHILDREN (10 AND UNDER)

TEENAGERS ADULTS

15

STEP 1 Look at serving size Be aware that ldquoserving sizerdquo is not always the whole package If the serving size on the label is one cup and you eat two cups you are getting twice the calories fat and other nutrients listed on the label

STEP 2Look at how many calories are in a single serving

STEP 3 Look at fat and cholesterol limit these ldquoTotal fatrdquo includes saturated polyunsaturated and monounsaturated fats Avoid saturated and trans fats limit cholesterol to 300 mg a day

STEP 4 Limit Sodium Too much sodium or salt can lead to high blood pressure Sodium intake should be no more than 2400 mg per day Aim for foods that are low in sodium Using a one to one ratio of calories to sodium is a great rule to follow When reading labels make sure that the sodium content is less than the caloric content

STEP 5 Look at fiber Aim for foods with at least 3 grams of fiber per serving 5 grams per serving is con-sidered high

STEP 6 Look at sugars Aim for foods that are low in sugar Foods that contain more than 10 grams of sugar per serving should be limited Try to avoid processed sugars and use fruit as sweet-ener instead

STEP 7 Look at nutrients Make sure you get enough (Vitamin A C Calcium Iron) Look for foods with high DV for fiber vitamins A and C cal-cium and iron

STEP 8 Read the Daily Values (DV) A food item with 5 DV for fat means 5 of the amount of fat that a person consuming 2000 calories a day would eat Remember that DV is for the entire day and not just one meal

LEARN HOW TO DECIPHER NUTRITION FACTS

16

OR LESS GRAMS OF SUGAR

OR MORE GRAMS OF FIBER

OR LESS INGREDIENTS

555

MAKE SURE YOUR PACKAGED FOOD CONTAINS

GET ACQUAINTED WITH YOUR LABELS

17

1 SHOP THE PERIMETERThe healthy food and necessities such as fruits vegetables eggs milk etc are generally at the back of the store or on the sides forcing con-sumers to walk through the store and be ex-posed to the marketing tactics of processed and junk food companies Stay on the perimeter to make the most healthful choices

2 DONrsquoT SHOP HUNGRY Easy to grab and eat snack foods are conve-niently placed all over the supermarket espe-cially at the checkout counter

3 MAKE A LIST OF WHAT YOU NEED AND STICK TO ITResearch shows that the more products cus-tomers see the more they buy Come to the supermarket with a shopping list to avoid im-pulsive purchases

4 BEWARE OF HEALTH CLAIMSCompanies regularly use nutrition and health claims to sell food For example a sugar ce-real like Apple Jacks boasts on the box that it is a good source of fiber and made with whole grains But a quick look at the ingredients will show that sugar is the first ingredient and there are tons of food colorings and other unhealthy ingredients Arm yourself with the facts and READ THE LABELS to make the best choices

5 HIGH PROFIT NUTRITIONALLY BANKRUPT ITEMS ARE AT EYE LEVELMajor food companies pay more money to have certain products on eye level because they are the first products people see These products are most often junk food because they are highly profitable but nutritionally bankrupt Also no-tice the items by the cash register area -- there is almost always a huge selection of candy bars gum etc These are impulse buys ndash a last effort to get consumers to buy junk food before they walk out the door

6BE CAREFUL OF WEEKLY COUPONS OR SPECIAL FLYERSFood companies usually have specials of some sort but theyrsquore often not for healthy options This is yet another tactic to have consumers jus-tify the purchase of unhealthy foods

TIPS FOR DODGING CONSUMER TRAPS6

18

MEATGrass-Fed if possible

k ldquoNaturalrdquo ldquoFreshrdquo and Free-Range have no meaning USDAmdashprime choice selectmdash reflects fat content in descending order

k Red in package can be from Carbon Monoxide gas mdashCHECK DATES

k Pork try to find small farm eat sparingly

CHICKENIf possible get organic or Raised with No Antibioticsrdquo Hormones are NOT allowed

k ldquoNo Added Hormonesrdquo is meaningless

EGGSLook for USDA organic label if possible

k Better yet at CSA or Farmerrsquos Market The word ldquoNaturalrdquo is meaningless

FISHIn February 2004 the EPA estimated that as many as 630000 children are born each year with a risk for lowered intelligence and learning problems due to exposure to mercury

k High levels of mercury shark swordfish mackerel tilefish

k Low mercury shrimp canned LIGHT tuna salmon Pollack catfish

k If you are pregnant plan to get pregnant or have young childrenmdashonly eat 6 oz of tuna per week of albacore tuna

MILKWhen possible choose organic

k Avoid rGBH and rBST- artificial bovine gro- wth hormonemdashstimulates milk production but also exposes children to hormones that encourage early onset puberty

NAVIGATING NUTRITIONAL HEALTH CLAIMS

19

DIRTY DOZEN +Most contaminated fruits and vegetables due to fertilizers and pesticides buy organic when-ever possible

Apples

Celery

Sweet bell peppers

Peaches

Strawberries

Nectarines

Grapes

Spinach

Lettuce

Cucumbers

Blueberries

Potatoes

+Green beans

KaleGreens

CLEAN FIFTEENThe least contaminated fruits and vegetables

Onions

Sweet Corn

Pineapples

Avocado

Cabbage

Sweet Peas

Asparagus

Mangoes

Eggplant

Kiwi

Cantaloupe

Sweet Potatoes

Grapefruit

Watermelon

Mushrooms

FR

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2

WHATrsquoS IN IT FOR MEWe often hear about what we should and should not eat but why should we eat it Aside from taste whatrsquos in it for me Fruits and vegetables are the best source of vitamins minerals fiber antioxidants and phytonutrientsmdasheating foods from all of the colors of the rainbow is an easy way of getting these nutrients and improving the way we look and feel

TH

E B

EN

EF

ITS

OF

EA

TIN

G A

RA

INB

OW

EAT A RAINBOW 1

TOMATO amp TOMATO PRODUCTS WATERMELON amp GUAVA

CARROT YAM SWEET POTATO MANGO PUMPKIN

CITRUS FRUITS-ORANGE-LEMON GRAPEFRUIT PAPAYA PEACH

SPINACH KALE COLLARD AND OTHER GREENS

BROCCOLI BRUSSEL SPROUTS CABBAGE CAULIFLOWER

GARLIC ONION CHIVE ASPARAGUS

BLUEBERRIES PURPLE GRAPES PLUMS

GRAPES BERRIES PLUMS

WHOLE GRAINS LEGUMES

Lycopene antioxidant cuts prostate cancer risk

Beta-carotene supports immune system powerful antioxidant

Vitamin C flavanoids inhibit tumor cell growth detoxify harmful substances

Folate builds healthy cells and genetic material

Indoles lutein eliminate excess estrogen and carcinogens

Allyl sulfides destroy cancer cells reduce cell division support immune system

Anthocyanins destroy free radicals

Reservatrol may decrease estrogen production

Fiber carcinogen removal

FOODSCOLORS BENEFITS

RED

ORANGE

YELLOW-ORANGE

GREEN

GREEN-WHITE

WHITE-GREEN

BLUE

RED-PURPLE

BROWN

3

COOKING GREENS Try a variety of methods like steaming boil-ing sauteacuteing in oil water sauteacuteing waterless cooking or lightly pickling as in a pressed salad Boiling makes greens plump and relaxed Boil for under a minute so that the nutrients in the greens do not get lost in the water You can also drink the cooking water as a health-giving broth or tea if yoursquore using organic greens Steaming makes greens more fibrous and tight which is great for people who are trying to lose weight Raw salad is also a wonderful preparation for greens Itrsquos refreshing cooling and supplies live enzymes

When some people hear ldquoleafy green vegeta-blesrdquo they often think of iceberg lettuce but the ordinary pale lettuce in restaurant sal-ads doesnrsquot have the nutrients of other darker greens Get into the habit of adding these dark leafy green vegetables to your daily diet Try it out for a month and see how you feel

A great additional resource for recipes and ideas is Greens Glorious Greens by Johnna Albi and Catherine Walthers

Nutritionally greens are very high in calcium magnesium iron potassium phosphorous zinc and vitamins A C E and K They are cram- med with fiber folic acid chlorophyll and many other micronutrients and phytochemicals Whenever possible choose organic But eat- ing non-organic greens is much better than not eating any greens at all There are so many greens to choose from Find greens that you love and eat them often When you get bored with your favorites be adventur-ous and try greens that yoursquove never heard of before Broccoli is very popular among adults and children Rotate between bok choy napa cabbage kale collards watercress mustard greens broccoli rabe dandelion and other leafy greens Green cabbage is great cooked or raw or in the form of sauerkraut Arugula en-dive chicory lettuce mesclun and wild greens are generally eaten raw but can be consumed in any creative way you enjoy Spinach Swiss chard and beet greens are best eaten in mod-eration because they are high in oxalic acid which depletes calcium from bones and teeth and may lead to osteoporosis Cook these vege-tables with something rich like tofu seeds nuts beans butter animal products or oil This will help balance the effect of the oxalic acid

Green vegetables are the foods most missing in modern diets Learning to cook and to eat greens is essential to creating health

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EAT GREENS FIRST2

SOME OF THE BENEFITS OF EATING DARK LEAFY GREENS ARE

k Blood purification

k Reported Cancer prevention

k Improved circulation

k Strengthened immune system

k Promotion of healthy intestinal flora

k Lifted spirit and elimination of depression

k Improved liver gall bladder and kidney function

k Cleared congestion especially in lungs by reducing mucus

4

PROCESSED FOOD THAT SHOULD BE LIMITED OR AVOIDED

k Canned foods with lots of sodium

k White breads and pastas made with refined white flour

k Packaged high-calorie snack foods like chips and cheese snacks

k High-fat convenience foods like canned ravioli

k Frozen fish sticks and frozen dinners

k Packaged cakes and cookies

k Boxed meal mixes

k Sugary breakfast cereals

k Processed meats which are full of nitrates

JUST REMEMBER TO ASK YOURSELF THESE QUESTIONS

Can I imagine it growing or being raised

How many ingredients does it have and do I recognize them

Does it pass the grandma test Would your grandma recognize this as food

PROCESSED VS WHOLE FOODSWhole foods are in their natural state while processed foods have been altered from their natural state as a result of processing such as canning freezing refrigeration dehydration

Foods are processed to give grains a finer tex-ture and extend shelf life but also for safety and convenience Not all processed foods are bad Think of milk which is pasteurized to get rid of bacteria

Whole foods can also be in many states but its important to remember that anything that comes in a can box or bag will have been pro-cessed in some way

3EAT CLOSE TO N A T U R E

HOW MANY INGREDIENTS DOES IT HAVE AND DO I RECOGNIZE THEM

40

1

5

RETHINK YOUR PLATE

PROTEIN

RAW amp COOKED VEGETABLES

Examples Leafy greens (lettuces kale collards bok choy arugula cabbage) green beans beets brocolli potatoes summerwinter squash pepper carrots and more

VEGETABLES

Examples Beans peas lentilstofu tempeh nuts seeds 2-3 oz cooked serving a few times a week of beef chicken fish

WHOLE GRAINSWHOLE amp UNPROCESSED GRAINS

Examples Brown rice quinoaoats barley kamut buckwheat farro and 100 whole grain breads and pastas

HEALTHY FATSFats from whole plant based foodsExamples Nuts seeds avocados olives

WHOLE FRUITWhole fresh or frozenExamples Berries apricots cherriesapples oranges peaches mangos and more

LOW SALT

Minimize salt intake by using no low sodium ingredients when cooking meals and salt sparingly if at all at the table to taste

NATURAL SWEETENERS

Sweeten foods naturally with fruits and dried fruits Use honey and other whole foods sweeteners sparingly

6

Carbohydrates proteins and fats are macro-nutrients because they provide the greatest amount of nutrients in the foods we eat Vi-tamins and minerals are micronutrients be-cause they provide the smallest amount of nutrients in our foods

WHAT IS AN ESSENTIAL NUTRIENTA nutrient that the body cannot make or cannot make in sufficient quantities to meet its physi-ological needs

PROTEINS supply the body with amino acids which are the building blocks our bodies use to grow repair maintain or replace tissue Pro-teinrsquos main function is to ldquorepairrdquo the body as opposed to fuel it Protein sources come from both plant and animals

CARBOHYDRATES are the bodyrsquos main source of energy We eat carbs as food and then the body converts them in to glucose (a sugar) which it uses as fuel Every cell of the body depends on glucose for energy Except for milk all carbohydrates come from plant sources

FATS like carbohydrates provide the body with energy Fat also insulates the body (think layer of fat beneath the skin to keep people warm) and acts as a shock absorber by padding and cushioning the vital organs under it

Unsaturated fats are referred to as ldquoheart healthyrdquo and should be the main source of fat in the diet (nuts seeds and avocados)

Saturated fats should be limited or avoided (animal fats coconut oil palm kernel oil whole milk dairy) and trans fats should be avoided as much as possible (vegetable shortenings some margarines snack foods and processed foods made with partially hydrogenated oils) These fats contribute to heart disease high choles-terol obesity and can also accelerate (but not initiate) cancer development

UNPACKING THE PLATENUTRIENTS THAT FEED OUR BODIES

NUTRIENTS ARE SUBSTANCES THAT WE CANNOT LIVE WITHOUT

k Proteins

k Carbohydrates

k Fats

k Vitamins minerals water

7

Protein is a macronutrient composed of ami-no acids participating in every process within the bodyrsquos cells Amino acids are the building blocks of protein and are crucial to the min-ute-by-minute regulation and maintenance of the body Your body makes its own supply of amino acids but must obtain essential am- ino acids from food The word protein comes from the Greek word ldquoprotardquo meaning ldquoof pri- mary importancerdquo

IMPORTANCE Protein has a structural and mechanical func-tion providing the foundation for cells and tis-sues that are needed to keep us strong It is also crucial for vital functions such as metabolism biochemical reactions and immune responses

TRENDS The current American diet trends encourage an increase in protein consumption (and car-bohydrate reduction) The current belief system that we do not need a lot of protein encourages people to eat much less protein There is a very judgmental attitude in the field of nutrition ie ldquomy way is the only wayrdquo However it is impor-tant to approach it in a way that is not dogmatic Try experimenting and see what works for you your body and your lifestyle

TOO LITTLE PROTEIN Common symptoms include sugar and sweet cravings feeling spacey and jittery fatigue weight loss loss of healthy color in facial area feeling weak anemia change in hair color and texture skin inflammation (in severe cases) pot belly (in severe cases)

TOO MUCH PROTEIN Common symptoms include low energy con-stipation dehydration lethargy feeling heavy weight gain sweet cravings feeling ldquotightrdquo or having stiff joints overly acidic body decreased kidney function (stress required to process ex-cess proteinsmdashthe kidney faces increased pres-sure to filter toxins and waste) foul body odor halitosis and calcium loss (to compensate for acidic status in body)

THINGS TO CONSIDER Your mind may disagree with what your body wants Trust your body It is rare for the average American in this day and age to be protein de-ficient Consider your heritage ancestry blood type activity level and life goals when choosing protein Protein consumption is a very personal thing mdash everyone needs a different amount

GOOD SOURCES OF PROTEIN

Lentils

Tofu

Eggs

INF

OR

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10

8

THE POWER OF PROTEIN

8

TAKE THE 10-DAY FIBER CHALLENGE Over the next ten days try to increase the amount of fiber you eat a little bit each day

GOOD SOURCES OF FIBER

Whole grains BarleyOatsLegumes (beans like lentils)NutsSeedsFruits amp vegetables

FIBER IS YOUR FRIEND

6 TIPS TO INCREASE FIBER INTAKE

1 Eat whole grain cereals that contain more than 5 grams fiber per serving for breakfast

2 Eat raw vegetables

3 Eat fruits and vegetables with their skin

4 Add legumes (beans) to soups salads casseroles

5 Eat fresh frozen or dried fruit for snack

6 Sprinkle flax or chia seeds on yogurt salads or soups

HIGH FIBER SOURCE STARS

A 1 medium baked potato with skinmdash5 grams

B 1 pearmdash4 grams

C 1 cup lentil soupmdash14 grams

D 12 cup Fiber One cerealmdash13 grams

E 1 cup strawberriesmdash4 grams

F 1 medium orange mdash3 grams

G 3 cups popcornmdash4 grams

H 1 serving brown rice amp vegetables stuffed squash (p 90)mdash11 grams

C D

BA

F

G H

E

FIBER makes you feel full so you eat less which helps stabilize blood sugars lowers cholesterol and keep you regular The average American gets 5-8 grams of fiber a day We should be aiming for 25-30 grams a day How much fiber are you eating daily How might you increase your fiber intake

9

BREAD CEREAL RICE amp PASTA

Whole grain products provide about 1-2 grams (or more) of fiber per serving

1 slice whole wheat bread

1 oz cereal (100 bran cereal contains 10 grams or more)

cup cooked barley bulgur grits and oat-

meal

VEGETABLES

Most vegetables contain about 2 to 3 grams of fiber per serving

cup cooked broccoli brussels sprouts cabbage carrots cauliflower collard greens corn eggplant green beans peas kale mushrooms okra parsnips potatoes pumpkin spinach sweet potatoes swiss chard winter squash

1 SERVING =

INF

OR

MAT

ION

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10

8

cup raw carrots peppersFRUIT GROUP

Fresh frozen and dried fruits have about 2 grams of fiber per serving

1 medium apple banana kiwi nectarine orange pear

cup applesauce blackberries blueberries raspberries strawberries

NOTE fruit juice contains very little fiber

LEGUMES

Many legumes provide about 8 grams of fiber per serving Some legumes provide about 5 grams of fiber per serving

cup baked beans black beans blackeyed peas kidney beans navy beans pinto beans

cup cooked garbanzo beans lentils lima beans split peas

EASY WAYS TO CALCULATE FIBER IN FOOD WITHOUT THE LABEL

10

WHAT DOES 25 GRAMS OF FIBER LOOK LIKE

BOWL OF CEREAL WITH 5 GRAMS OF FIBER PER SERVING

APPLE

SANDWICH WITH 2 SLICES OF WHOLE WHEAT BREAD

1 CUP SALAD WITH MIXED VEGETABLES

CHILLI WITH CUP COOKED BEANS

5 grams

2 grams

4 grams

6 grams

8 grams

25 GRAMS FIBER

TYPICAL DAY AMOUNT OF FIBER

BREAKFAST

LUNCH

DINNER

TOTAL

11

ONEDrinking Water Helps Maintain the Balance of Body Fluids Your body is composed of about 60 water The functions of these bodily fluids include digestion absorption circulation cre-ation of saliva transportation of nutrients and maintenance of body temperature When youre low on fluids the brain triggers the bodys thirst mechanism You should listen to those cues and get yourself a drink of water

TWOWater Can Help Control Calories For years dieters have been drinking lots of water as a weight loss strategy While water doesnt have any magical effect on weight loss substituting it for higher calorie beverages can certainly help

THREEWater Helps Energize Muscles Cells that dont maintain their balance of fluids and electro-lytes shrivel which can result in muscle fatigue Drinking enough fluids is important when ex-ercising drink about 17 ounces of fluid about two hours before exercise During exercise they recommend that people start drinking flu-ids early and drink them at regular intervals to replace fluids lost by sweating

FOURWater Helps Keep Skin Looking Good Your skin contains plenty of water and functions as a pro-tective barrier to prevent excess fluid loss De-hydration makes your skin look more dry and wrinkled which can be improved with proper hydration

FIVEWater Helps Your Kidneys Body fluids transport waste products in and out of cells The main toxin in the body is blood urea nitrogen a water-soluble waste that is able to pass through the kidneys to be excreted in the urine When youre getting enough fluids urine flows freely is light in color and free of odor When your body is not getting enough fluids urine concentration col-or and odor increases because the kidneys trap extra fluid for bodily functions If you chronically drink too little you may be at higher risk for kidney stones

SIXWater Helps Maintain Normal Bowel Func-tion Adequate hydration keeps things flowing along your gastrointestinal tract and prevents constipation When you dont get enough fluid the colon pulls water from stools to maintain hydration mdash and the result is constipation Ad-equate fluid and fiber is the perfect combina-tion because the fluid pumps up the fiber and acts like a broom to keep your bowel function-ing properly

SEVENDrinking more water helps keep you energized and less fatigued Dehydration is one of the causes of fatigue and drinking water will keep you energized without the high and subsequent crash of caffeinated beverages

EIGHTWater helps keep natural chemicals in your body in balance By keeping well hydrated we are able to clear our bodies of toxins and ca-pable of optimal performance

TOP 8 REASONS TO DRINK WATER

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12

DEPENDING on your size and activity level you need to eat a certain amount of healthy calories each day The amount of protein a person needs is a function of body weight and size Carbohy-drates followed by fats provide the body with fuel and energy The more active a person is the more carbs and fat they will need to provide the fuel and subsequently the more calories they will consume

A 4-ounce serving of meat is about the size of a deck of cards and fulfills the daily recommend-ed portion of meat A serving size of vegetables

HOW MUCH SHOULD I EAT

WHITE BREAD

REGULAR PASTA

WHITE RICE

JUICE

CANNED VEGETABLES

BOTTLED SALAD DRESSING

SUGARY CEREAL

Whole grain bread with 3g of fiber per slice

Whole wheat pasta

Brown rice

Fresh or frozen fruit

Fresh or frozen vegetables

Oil vinegar (or lemon) salt and pepper

Cereal with at least 3 grams of fiberand less than 5 grams of sugar

INSTEAD OF THIS CHOOSE THIS

is only cup cooked or 1 cup raw (lettuce) A giant muffin or bagel is more than 1 serving We recommend pairing portions of meat with twice as many vegetables

13

SEVEN WAYS TO SIZE UP YOUR SERVINGS

2-3 servings from the Milk Group for calcium

2-3 servings from the Meat Group for iron

3-5 servings from the Vegetable Group for vitamin A

2-3 servings from the Fruit Group for vitamin C

6-11 servings from the Grain Groupfor fiber

MOST IMPORTANT

Especially if you are cutting calories remember to keep your diet nutritious

MEASURE FOOD PORTIONS so you know exactly how much food you are eating When a food scale or measuring cups arent handy you can still estimate your portion

3 oz of meat is about the size and thickness as a deckof playing cards or an audiotape cassette

A medium apple or peach is about the size of a tennis ball

1 oz of cheese is about the size of 4 stacked dice

12 cup of ice cream is about the size of a racquetball or tennis ball

1 cup of mashed potatoes or broccoli is about the size of your fist

1 teaspoon of butter or peanut butter is about the size of the tip of your thumb

1 ounce of nuts or small candies equal one handful

=

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=

=

=

=

1

2

3

4

5

6

7

14

HOW MUCH SHOULD I EAT

WHEN YOUrsquoRE EATING OFF SOMEONE ELSErsquoS PLATE

k Choose grilled instead of fried (crunchy or crispy fried)

k Avoid processed salad dressings ask for olive oil and vinegar

k Choose small size drinks ask for water

k Ask for extra sides of vegetables steamed if possible

GRAINS1 sliced of whole-grain bread cup of cooked whole-grain cereal rice or pasta

VEGETABLES1 cup raw leafy vegetables12 cup of other vegetables

FRUITS1 medium apple orange pear peach or banana

CALCIUM FOODS1 cup of milk soy milk yogurt cup cooked broccoli spinach kale

PROTEIN FOODS2-3 oz lean meat poultry or fish cup cooked dry beans1 egg or 13 c nuts2 tbsp peanut butter almond or soy butter

5 or less servings

3-5 servings

2-4 servings

2-3 servings

2-3 servings

6-9 servings

4-5 servings

4-5 servings

3-5 servings

5-7 servings

Girlsndash9 servingsBoysndash11 servings

Girlsndash4 servingsBoysndash5 servings

Girlsndash3 servingsBoysndash4 servings

Girlsndash3 servings Boysndash3 servings

Girlsndash25 servingsBoys-3 servings

FOOD GROUP AND SERVING

CHILDREN (10 AND UNDER)

TEENAGERS ADULTS

15

STEP 1 Look at serving size Be aware that ldquoserving sizerdquo is not always the whole package If the serving size on the label is one cup and you eat two cups you are getting twice the calories fat and other nutrients listed on the label

STEP 2Look at how many calories are in a single serving

STEP 3 Look at fat and cholesterol limit these ldquoTotal fatrdquo includes saturated polyunsaturated and monounsaturated fats Avoid saturated and trans fats limit cholesterol to 300 mg a day

STEP 4 Limit Sodium Too much sodium or salt can lead to high blood pressure Sodium intake should be no more than 2400 mg per day Aim for foods that are low in sodium Using a one to one ratio of calories to sodium is a great rule to follow When reading labels make sure that the sodium content is less than the caloric content

STEP 5 Look at fiber Aim for foods with at least 3 grams of fiber per serving 5 grams per serving is con-sidered high

STEP 6 Look at sugars Aim for foods that are low in sugar Foods that contain more than 10 grams of sugar per serving should be limited Try to avoid processed sugars and use fruit as sweet-ener instead

STEP 7 Look at nutrients Make sure you get enough (Vitamin A C Calcium Iron) Look for foods with high DV for fiber vitamins A and C cal-cium and iron

STEP 8 Read the Daily Values (DV) A food item with 5 DV for fat means 5 of the amount of fat that a person consuming 2000 calories a day would eat Remember that DV is for the entire day and not just one meal

LEARN HOW TO DECIPHER NUTRITION FACTS

16

OR LESS GRAMS OF SUGAR

OR MORE GRAMS OF FIBER

OR LESS INGREDIENTS

555

MAKE SURE YOUR PACKAGED FOOD CONTAINS

GET ACQUAINTED WITH YOUR LABELS

17

1 SHOP THE PERIMETERThe healthy food and necessities such as fruits vegetables eggs milk etc are generally at the back of the store or on the sides forcing con-sumers to walk through the store and be ex-posed to the marketing tactics of processed and junk food companies Stay on the perimeter to make the most healthful choices

2 DONrsquoT SHOP HUNGRY Easy to grab and eat snack foods are conve-niently placed all over the supermarket espe-cially at the checkout counter

3 MAKE A LIST OF WHAT YOU NEED AND STICK TO ITResearch shows that the more products cus-tomers see the more they buy Come to the supermarket with a shopping list to avoid im-pulsive purchases

4 BEWARE OF HEALTH CLAIMSCompanies regularly use nutrition and health claims to sell food For example a sugar ce-real like Apple Jacks boasts on the box that it is a good source of fiber and made with whole grains But a quick look at the ingredients will show that sugar is the first ingredient and there are tons of food colorings and other unhealthy ingredients Arm yourself with the facts and READ THE LABELS to make the best choices

5 HIGH PROFIT NUTRITIONALLY BANKRUPT ITEMS ARE AT EYE LEVELMajor food companies pay more money to have certain products on eye level because they are the first products people see These products are most often junk food because they are highly profitable but nutritionally bankrupt Also no-tice the items by the cash register area -- there is almost always a huge selection of candy bars gum etc These are impulse buys ndash a last effort to get consumers to buy junk food before they walk out the door

6BE CAREFUL OF WEEKLY COUPONS OR SPECIAL FLYERSFood companies usually have specials of some sort but theyrsquore often not for healthy options This is yet another tactic to have consumers jus-tify the purchase of unhealthy foods

TIPS FOR DODGING CONSUMER TRAPS6

18

MEATGrass-Fed if possible

k ldquoNaturalrdquo ldquoFreshrdquo and Free-Range have no meaning USDAmdashprime choice selectmdash reflects fat content in descending order

k Red in package can be from Carbon Monoxide gas mdashCHECK DATES

k Pork try to find small farm eat sparingly

CHICKENIf possible get organic or Raised with No Antibioticsrdquo Hormones are NOT allowed

k ldquoNo Added Hormonesrdquo is meaningless

EGGSLook for USDA organic label if possible

k Better yet at CSA or Farmerrsquos Market The word ldquoNaturalrdquo is meaningless

FISHIn February 2004 the EPA estimated that as many as 630000 children are born each year with a risk for lowered intelligence and learning problems due to exposure to mercury

k High levels of mercury shark swordfish mackerel tilefish

k Low mercury shrimp canned LIGHT tuna salmon Pollack catfish

k If you are pregnant plan to get pregnant or have young childrenmdashonly eat 6 oz of tuna per week of albacore tuna

MILKWhen possible choose organic

k Avoid rGBH and rBST- artificial bovine gro- wth hormonemdashstimulates milk production but also exposes children to hormones that encourage early onset puberty

NAVIGATING NUTRITIONAL HEALTH CLAIMS

19

DIRTY DOZEN +Most contaminated fruits and vegetables due to fertilizers and pesticides buy organic when-ever possible

Apples

Celery

Sweet bell peppers

Peaches

Strawberries

Nectarines

Grapes

Spinach

Lettuce

Cucumbers

Blueberries

Potatoes

+Green beans

KaleGreens

CLEAN FIFTEENThe least contaminated fruits and vegetables

Onions

Sweet Corn

Pineapples

Avocado

Cabbage

Sweet Peas

Asparagus

Mangoes

Eggplant

Kiwi

Cantaloupe

Sweet Potatoes

Grapefruit

Watermelon

Mushrooms

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3

COOKING GREENS Try a variety of methods like steaming boil-ing sauteacuteing in oil water sauteacuteing waterless cooking or lightly pickling as in a pressed salad Boiling makes greens plump and relaxed Boil for under a minute so that the nutrients in the greens do not get lost in the water You can also drink the cooking water as a health-giving broth or tea if yoursquore using organic greens Steaming makes greens more fibrous and tight which is great for people who are trying to lose weight Raw salad is also a wonderful preparation for greens Itrsquos refreshing cooling and supplies live enzymes

When some people hear ldquoleafy green vegeta-blesrdquo they often think of iceberg lettuce but the ordinary pale lettuce in restaurant sal-ads doesnrsquot have the nutrients of other darker greens Get into the habit of adding these dark leafy green vegetables to your daily diet Try it out for a month and see how you feel

A great additional resource for recipes and ideas is Greens Glorious Greens by Johnna Albi and Catherine Walthers

Nutritionally greens are very high in calcium magnesium iron potassium phosphorous zinc and vitamins A C E and K They are cram- med with fiber folic acid chlorophyll and many other micronutrients and phytochemicals Whenever possible choose organic But eat- ing non-organic greens is much better than not eating any greens at all There are so many greens to choose from Find greens that you love and eat them often When you get bored with your favorites be adventur-ous and try greens that yoursquove never heard of before Broccoli is very popular among adults and children Rotate between bok choy napa cabbage kale collards watercress mustard greens broccoli rabe dandelion and other leafy greens Green cabbage is great cooked or raw or in the form of sauerkraut Arugula en-dive chicory lettuce mesclun and wild greens are generally eaten raw but can be consumed in any creative way you enjoy Spinach Swiss chard and beet greens are best eaten in mod-eration because they are high in oxalic acid which depletes calcium from bones and teeth and may lead to osteoporosis Cook these vege-tables with something rich like tofu seeds nuts beans butter animal products or oil This will help balance the effect of the oxalic acid

Green vegetables are the foods most missing in modern diets Learning to cook and to eat greens is essential to creating health

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EAT GREENS FIRST2

SOME OF THE BENEFITS OF EATING DARK LEAFY GREENS ARE

k Blood purification

k Reported Cancer prevention

k Improved circulation

k Strengthened immune system

k Promotion of healthy intestinal flora

k Lifted spirit and elimination of depression

k Improved liver gall bladder and kidney function

k Cleared congestion especially in lungs by reducing mucus

4

PROCESSED FOOD THAT SHOULD BE LIMITED OR AVOIDED

k Canned foods with lots of sodium

k White breads and pastas made with refined white flour

k Packaged high-calorie snack foods like chips and cheese snacks

k High-fat convenience foods like canned ravioli

k Frozen fish sticks and frozen dinners

k Packaged cakes and cookies

k Boxed meal mixes

k Sugary breakfast cereals

k Processed meats which are full of nitrates

JUST REMEMBER TO ASK YOURSELF THESE QUESTIONS

Can I imagine it growing or being raised

How many ingredients does it have and do I recognize them

Does it pass the grandma test Would your grandma recognize this as food

PROCESSED VS WHOLE FOODSWhole foods are in their natural state while processed foods have been altered from their natural state as a result of processing such as canning freezing refrigeration dehydration

Foods are processed to give grains a finer tex-ture and extend shelf life but also for safety and convenience Not all processed foods are bad Think of milk which is pasteurized to get rid of bacteria

Whole foods can also be in many states but its important to remember that anything that comes in a can box or bag will have been pro-cessed in some way

3EAT CLOSE TO N A T U R E

HOW MANY INGREDIENTS DOES IT HAVE AND DO I RECOGNIZE THEM

40

1

5

RETHINK YOUR PLATE

PROTEIN

RAW amp COOKED VEGETABLES

Examples Leafy greens (lettuces kale collards bok choy arugula cabbage) green beans beets brocolli potatoes summerwinter squash pepper carrots and more

VEGETABLES

Examples Beans peas lentilstofu tempeh nuts seeds 2-3 oz cooked serving a few times a week of beef chicken fish

WHOLE GRAINSWHOLE amp UNPROCESSED GRAINS

Examples Brown rice quinoaoats barley kamut buckwheat farro and 100 whole grain breads and pastas

HEALTHY FATSFats from whole plant based foodsExamples Nuts seeds avocados olives

WHOLE FRUITWhole fresh or frozenExamples Berries apricots cherriesapples oranges peaches mangos and more

LOW SALT

Minimize salt intake by using no low sodium ingredients when cooking meals and salt sparingly if at all at the table to taste

NATURAL SWEETENERS

Sweeten foods naturally with fruits and dried fruits Use honey and other whole foods sweeteners sparingly

6

Carbohydrates proteins and fats are macro-nutrients because they provide the greatest amount of nutrients in the foods we eat Vi-tamins and minerals are micronutrients be-cause they provide the smallest amount of nutrients in our foods

WHAT IS AN ESSENTIAL NUTRIENTA nutrient that the body cannot make or cannot make in sufficient quantities to meet its physi-ological needs

PROTEINS supply the body with amino acids which are the building blocks our bodies use to grow repair maintain or replace tissue Pro-teinrsquos main function is to ldquorepairrdquo the body as opposed to fuel it Protein sources come from both plant and animals

CARBOHYDRATES are the bodyrsquos main source of energy We eat carbs as food and then the body converts them in to glucose (a sugar) which it uses as fuel Every cell of the body depends on glucose for energy Except for milk all carbohydrates come from plant sources

FATS like carbohydrates provide the body with energy Fat also insulates the body (think layer of fat beneath the skin to keep people warm) and acts as a shock absorber by padding and cushioning the vital organs under it

Unsaturated fats are referred to as ldquoheart healthyrdquo and should be the main source of fat in the diet (nuts seeds and avocados)

Saturated fats should be limited or avoided (animal fats coconut oil palm kernel oil whole milk dairy) and trans fats should be avoided as much as possible (vegetable shortenings some margarines snack foods and processed foods made with partially hydrogenated oils) These fats contribute to heart disease high choles-terol obesity and can also accelerate (but not initiate) cancer development

UNPACKING THE PLATENUTRIENTS THAT FEED OUR BODIES

NUTRIENTS ARE SUBSTANCES THAT WE CANNOT LIVE WITHOUT

k Proteins

k Carbohydrates

k Fats

k Vitamins minerals water

7

Protein is a macronutrient composed of ami-no acids participating in every process within the bodyrsquos cells Amino acids are the building blocks of protein and are crucial to the min-ute-by-minute regulation and maintenance of the body Your body makes its own supply of amino acids but must obtain essential am- ino acids from food The word protein comes from the Greek word ldquoprotardquo meaning ldquoof pri- mary importancerdquo

IMPORTANCE Protein has a structural and mechanical func-tion providing the foundation for cells and tis-sues that are needed to keep us strong It is also crucial for vital functions such as metabolism biochemical reactions and immune responses

TRENDS The current American diet trends encourage an increase in protein consumption (and car-bohydrate reduction) The current belief system that we do not need a lot of protein encourages people to eat much less protein There is a very judgmental attitude in the field of nutrition ie ldquomy way is the only wayrdquo However it is impor-tant to approach it in a way that is not dogmatic Try experimenting and see what works for you your body and your lifestyle

TOO LITTLE PROTEIN Common symptoms include sugar and sweet cravings feeling spacey and jittery fatigue weight loss loss of healthy color in facial area feeling weak anemia change in hair color and texture skin inflammation (in severe cases) pot belly (in severe cases)

TOO MUCH PROTEIN Common symptoms include low energy con-stipation dehydration lethargy feeling heavy weight gain sweet cravings feeling ldquotightrdquo or having stiff joints overly acidic body decreased kidney function (stress required to process ex-cess proteinsmdashthe kidney faces increased pres-sure to filter toxins and waste) foul body odor halitosis and calcium loss (to compensate for acidic status in body)

THINGS TO CONSIDER Your mind may disagree with what your body wants Trust your body It is rare for the average American in this day and age to be protein de-ficient Consider your heritage ancestry blood type activity level and life goals when choosing protein Protein consumption is a very personal thing mdash everyone needs a different amount

GOOD SOURCES OF PROTEIN

Lentils

Tofu

Eggs

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10

8

THE POWER OF PROTEIN

8

TAKE THE 10-DAY FIBER CHALLENGE Over the next ten days try to increase the amount of fiber you eat a little bit each day

GOOD SOURCES OF FIBER

Whole grains BarleyOatsLegumes (beans like lentils)NutsSeedsFruits amp vegetables

FIBER IS YOUR FRIEND

6 TIPS TO INCREASE FIBER INTAKE

1 Eat whole grain cereals that contain more than 5 grams fiber per serving for breakfast

2 Eat raw vegetables

3 Eat fruits and vegetables with their skin

4 Add legumes (beans) to soups salads casseroles

5 Eat fresh frozen or dried fruit for snack

6 Sprinkle flax or chia seeds on yogurt salads or soups

HIGH FIBER SOURCE STARS

A 1 medium baked potato with skinmdash5 grams

B 1 pearmdash4 grams

C 1 cup lentil soupmdash14 grams

D 12 cup Fiber One cerealmdash13 grams

E 1 cup strawberriesmdash4 grams

F 1 medium orange mdash3 grams

G 3 cups popcornmdash4 grams

H 1 serving brown rice amp vegetables stuffed squash (p 90)mdash11 grams

C D

BA

F

G H

E

FIBER makes you feel full so you eat less which helps stabilize blood sugars lowers cholesterol and keep you regular The average American gets 5-8 grams of fiber a day We should be aiming for 25-30 grams a day How much fiber are you eating daily How might you increase your fiber intake

9

BREAD CEREAL RICE amp PASTA

Whole grain products provide about 1-2 grams (or more) of fiber per serving

1 slice whole wheat bread

1 oz cereal (100 bran cereal contains 10 grams or more)

cup cooked barley bulgur grits and oat-

meal

VEGETABLES

Most vegetables contain about 2 to 3 grams of fiber per serving

cup cooked broccoli brussels sprouts cabbage carrots cauliflower collard greens corn eggplant green beans peas kale mushrooms okra parsnips potatoes pumpkin spinach sweet potatoes swiss chard winter squash

1 SERVING =

INF

OR

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10

8

cup raw carrots peppersFRUIT GROUP

Fresh frozen and dried fruits have about 2 grams of fiber per serving

1 medium apple banana kiwi nectarine orange pear

cup applesauce blackberries blueberries raspberries strawberries

NOTE fruit juice contains very little fiber

LEGUMES

Many legumes provide about 8 grams of fiber per serving Some legumes provide about 5 grams of fiber per serving

cup baked beans black beans blackeyed peas kidney beans navy beans pinto beans

cup cooked garbanzo beans lentils lima beans split peas

EASY WAYS TO CALCULATE FIBER IN FOOD WITHOUT THE LABEL

10

WHAT DOES 25 GRAMS OF FIBER LOOK LIKE

BOWL OF CEREAL WITH 5 GRAMS OF FIBER PER SERVING

APPLE

SANDWICH WITH 2 SLICES OF WHOLE WHEAT BREAD

1 CUP SALAD WITH MIXED VEGETABLES

CHILLI WITH CUP COOKED BEANS

5 grams

2 grams

4 grams

6 grams

8 grams

25 GRAMS FIBER

TYPICAL DAY AMOUNT OF FIBER

BREAKFAST

LUNCH

DINNER

TOTAL

11

ONEDrinking Water Helps Maintain the Balance of Body Fluids Your body is composed of about 60 water The functions of these bodily fluids include digestion absorption circulation cre-ation of saliva transportation of nutrients and maintenance of body temperature When youre low on fluids the brain triggers the bodys thirst mechanism You should listen to those cues and get yourself a drink of water

TWOWater Can Help Control Calories For years dieters have been drinking lots of water as a weight loss strategy While water doesnt have any magical effect on weight loss substituting it for higher calorie beverages can certainly help

THREEWater Helps Energize Muscles Cells that dont maintain their balance of fluids and electro-lytes shrivel which can result in muscle fatigue Drinking enough fluids is important when ex-ercising drink about 17 ounces of fluid about two hours before exercise During exercise they recommend that people start drinking flu-ids early and drink them at regular intervals to replace fluids lost by sweating

FOURWater Helps Keep Skin Looking Good Your skin contains plenty of water and functions as a pro-tective barrier to prevent excess fluid loss De-hydration makes your skin look more dry and wrinkled which can be improved with proper hydration

FIVEWater Helps Your Kidneys Body fluids transport waste products in and out of cells The main toxin in the body is blood urea nitrogen a water-soluble waste that is able to pass through the kidneys to be excreted in the urine When youre getting enough fluids urine flows freely is light in color and free of odor When your body is not getting enough fluids urine concentration col-or and odor increases because the kidneys trap extra fluid for bodily functions If you chronically drink too little you may be at higher risk for kidney stones

SIXWater Helps Maintain Normal Bowel Func-tion Adequate hydration keeps things flowing along your gastrointestinal tract and prevents constipation When you dont get enough fluid the colon pulls water from stools to maintain hydration mdash and the result is constipation Ad-equate fluid and fiber is the perfect combina-tion because the fluid pumps up the fiber and acts like a broom to keep your bowel function-ing properly

SEVENDrinking more water helps keep you energized and less fatigued Dehydration is one of the causes of fatigue and drinking water will keep you energized without the high and subsequent crash of caffeinated beverages

EIGHTWater helps keep natural chemicals in your body in balance By keeping well hydrated we are able to clear our bodies of toxins and ca-pable of optimal performance

TOP 8 REASONS TO DRINK WATER

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12

DEPENDING on your size and activity level you need to eat a certain amount of healthy calories each day The amount of protein a person needs is a function of body weight and size Carbohy-drates followed by fats provide the body with fuel and energy The more active a person is the more carbs and fat they will need to provide the fuel and subsequently the more calories they will consume

A 4-ounce serving of meat is about the size of a deck of cards and fulfills the daily recommend-ed portion of meat A serving size of vegetables

HOW MUCH SHOULD I EAT

WHITE BREAD

REGULAR PASTA

WHITE RICE

JUICE

CANNED VEGETABLES

BOTTLED SALAD DRESSING

SUGARY CEREAL

Whole grain bread with 3g of fiber per slice

Whole wheat pasta

Brown rice

Fresh or frozen fruit

Fresh or frozen vegetables

Oil vinegar (or lemon) salt and pepper

Cereal with at least 3 grams of fiberand less than 5 grams of sugar

INSTEAD OF THIS CHOOSE THIS

is only cup cooked or 1 cup raw (lettuce) A giant muffin or bagel is more than 1 serving We recommend pairing portions of meat with twice as many vegetables

13

SEVEN WAYS TO SIZE UP YOUR SERVINGS

2-3 servings from the Milk Group for calcium

2-3 servings from the Meat Group for iron

3-5 servings from the Vegetable Group for vitamin A

2-3 servings from the Fruit Group for vitamin C

6-11 servings from the Grain Groupfor fiber

MOST IMPORTANT

Especially if you are cutting calories remember to keep your diet nutritious

MEASURE FOOD PORTIONS so you know exactly how much food you are eating When a food scale or measuring cups arent handy you can still estimate your portion

3 oz of meat is about the size and thickness as a deckof playing cards or an audiotape cassette

A medium apple or peach is about the size of a tennis ball

1 oz of cheese is about the size of 4 stacked dice

12 cup of ice cream is about the size of a racquetball or tennis ball

1 cup of mashed potatoes or broccoli is about the size of your fist

1 teaspoon of butter or peanut butter is about the size of the tip of your thumb

1 ounce of nuts or small candies equal one handful

=

=

=

=

=

=

=

1

2

3

4

5

6

7

14

HOW MUCH SHOULD I EAT

WHEN YOUrsquoRE EATING OFF SOMEONE ELSErsquoS PLATE

k Choose grilled instead of fried (crunchy or crispy fried)

k Avoid processed salad dressings ask for olive oil and vinegar

k Choose small size drinks ask for water

k Ask for extra sides of vegetables steamed if possible

GRAINS1 sliced of whole-grain bread cup of cooked whole-grain cereal rice or pasta

VEGETABLES1 cup raw leafy vegetables12 cup of other vegetables

FRUITS1 medium apple orange pear peach or banana

CALCIUM FOODS1 cup of milk soy milk yogurt cup cooked broccoli spinach kale

PROTEIN FOODS2-3 oz lean meat poultry or fish cup cooked dry beans1 egg or 13 c nuts2 tbsp peanut butter almond or soy butter

5 or less servings

3-5 servings

2-4 servings

2-3 servings

2-3 servings

6-9 servings

4-5 servings

4-5 servings

3-5 servings

5-7 servings

Girlsndash9 servingsBoysndash11 servings

Girlsndash4 servingsBoysndash5 servings

Girlsndash3 servingsBoysndash4 servings

Girlsndash3 servings Boysndash3 servings

Girlsndash25 servingsBoys-3 servings

FOOD GROUP AND SERVING

CHILDREN (10 AND UNDER)

TEENAGERS ADULTS

15

STEP 1 Look at serving size Be aware that ldquoserving sizerdquo is not always the whole package If the serving size on the label is one cup and you eat two cups you are getting twice the calories fat and other nutrients listed on the label

STEP 2Look at how many calories are in a single serving

STEP 3 Look at fat and cholesterol limit these ldquoTotal fatrdquo includes saturated polyunsaturated and monounsaturated fats Avoid saturated and trans fats limit cholesterol to 300 mg a day

STEP 4 Limit Sodium Too much sodium or salt can lead to high blood pressure Sodium intake should be no more than 2400 mg per day Aim for foods that are low in sodium Using a one to one ratio of calories to sodium is a great rule to follow When reading labels make sure that the sodium content is less than the caloric content

STEP 5 Look at fiber Aim for foods with at least 3 grams of fiber per serving 5 grams per serving is con-sidered high

STEP 6 Look at sugars Aim for foods that are low in sugar Foods that contain more than 10 grams of sugar per serving should be limited Try to avoid processed sugars and use fruit as sweet-ener instead

STEP 7 Look at nutrients Make sure you get enough (Vitamin A C Calcium Iron) Look for foods with high DV for fiber vitamins A and C cal-cium and iron

STEP 8 Read the Daily Values (DV) A food item with 5 DV for fat means 5 of the amount of fat that a person consuming 2000 calories a day would eat Remember that DV is for the entire day and not just one meal

LEARN HOW TO DECIPHER NUTRITION FACTS

16

OR LESS GRAMS OF SUGAR

OR MORE GRAMS OF FIBER

OR LESS INGREDIENTS

555

MAKE SURE YOUR PACKAGED FOOD CONTAINS

GET ACQUAINTED WITH YOUR LABELS

17

1 SHOP THE PERIMETERThe healthy food and necessities such as fruits vegetables eggs milk etc are generally at the back of the store or on the sides forcing con-sumers to walk through the store and be ex-posed to the marketing tactics of processed and junk food companies Stay on the perimeter to make the most healthful choices

2 DONrsquoT SHOP HUNGRY Easy to grab and eat snack foods are conve-niently placed all over the supermarket espe-cially at the checkout counter

3 MAKE A LIST OF WHAT YOU NEED AND STICK TO ITResearch shows that the more products cus-tomers see the more they buy Come to the supermarket with a shopping list to avoid im-pulsive purchases

4 BEWARE OF HEALTH CLAIMSCompanies regularly use nutrition and health claims to sell food For example a sugar ce-real like Apple Jacks boasts on the box that it is a good source of fiber and made with whole grains But a quick look at the ingredients will show that sugar is the first ingredient and there are tons of food colorings and other unhealthy ingredients Arm yourself with the facts and READ THE LABELS to make the best choices

5 HIGH PROFIT NUTRITIONALLY BANKRUPT ITEMS ARE AT EYE LEVELMajor food companies pay more money to have certain products on eye level because they are the first products people see These products are most often junk food because they are highly profitable but nutritionally bankrupt Also no-tice the items by the cash register area -- there is almost always a huge selection of candy bars gum etc These are impulse buys ndash a last effort to get consumers to buy junk food before they walk out the door

6BE CAREFUL OF WEEKLY COUPONS OR SPECIAL FLYERSFood companies usually have specials of some sort but theyrsquore often not for healthy options This is yet another tactic to have consumers jus-tify the purchase of unhealthy foods

TIPS FOR DODGING CONSUMER TRAPS6

18

MEATGrass-Fed if possible

k ldquoNaturalrdquo ldquoFreshrdquo and Free-Range have no meaning USDAmdashprime choice selectmdash reflects fat content in descending order

k Red in package can be from Carbon Monoxide gas mdashCHECK DATES

k Pork try to find small farm eat sparingly

CHICKENIf possible get organic or Raised with No Antibioticsrdquo Hormones are NOT allowed

k ldquoNo Added Hormonesrdquo is meaningless

EGGSLook for USDA organic label if possible

k Better yet at CSA or Farmerrsquos Market The word ldquoNaturalrdquo is meaningless

FISHIn February 2004 the EPA estimated that as many as 630000 children are born each year with a risk for lowered intelligence and learning problems due to exposure to mercury

k High levels of mercury shark swordfish mackerel tilefish

k Low mercury shrimp canned LIGHT tuna salmon Pollack catfish

k If you are pregnant plan to get pregnant or have young childrenmdashonly eat 6 oz of tuna per week of albacore tuna

MILKWhen possible choose organic

k Avoid rGBH and rBST- artificial bovine gro- wth hormonemdashstimulates milk production but also exposes children to hormones that encourage early onset puberty

NAVIGATING NUTRITIONAL HEALTH CLAIMS

19

DIRTY DOZEN +Most contaminated fruits and vegetables due to fertilizers and pesticides buy organic when-ever possible

Apples

Celery

Sweet bell peppers

Peaches

Strawberries

Nectarines

Grapes

Spinach

Lettuce

Cucumbers

Blueberries

Potatoes

+Green beans

KaleGreens

CLEAN FIFTEENThe least contaminated fruits and vegetables

Onions

Sweet Corn

Pineapples

Avocado

Cabbage

Sweet Peas

Asparagus

Mangoes

Eggplant

Kiwi

Cantaloupe

Sweet Potatoes

Grapefruit

Watermelon

Mushrooms

FR

OM

H

TTP

W

WW

EW

GO

RG

FO

OD

NE

WS

SU

MM

AR

Y

4

PROCESSED FOOD THAT SHOULD BE LIMITED OR AVOIDED

k Canned foods with lots of sodium

k White breads and pastas made with refined white flour

k Packaged high-calorie snack foods like chips and cheese snacks

k High-fat convenience foods like canned ravioli

k Frozen fish sticks and frozen dinners

k Packaged cakes and cookies

k Boxed meal mixes

k Sugary breakfast cereals

k Processed meats which are full of nitrates

JUST REMEMBER TO ASK YOURSELF THESE QUESTIONS

Can I imagine it growing or being raised

How many ingredients does it have and do I recognize them

Does it pass the grandma test Would your grandma recognize this as food

PROCESSED VS WHOLE FOODSWhole foods are in their natural state while processed foods have been altered from their natural state as a result of processing such as canning freezing refrigeration dehydration

Foods are processed to give grains a finer tex-ture and extend shelf life but also for safety and convenience Not all processed foods are bad Think of milk which is pasteurized to get rid of bacteria

Whole foods can also be in many states but its important to remember that anything that comes in a can box or bag will have been pro-cessed in some way

3EAT CLOSE TO N A T U R E

HOW MANY INGREDIENTS DOES IT HAVE AND DO I RECOGNIZE THEM

40

1

5

RETHINK YOUR PLATE

PROTEIN

RAW amp COOKED VEGETABLES

Examples Leafy greens (lettuces kale collards bok choy arugula cabbage) green beans beets brocolli potatoes summerwinter squash pepper carrots and more

VEGETABLES

Examples Beans peas lentilstofu tempeh nuts seeds 2-3 oz cooked serving a few times a week of beef chicken fish

WHOLE GRAINSWHOLE amp UNPROCESSED GRAINS

Examples Brown rice quinoaoats barley kamut buckwheat farro and 100 whole grain breads and pastas

HEALTHY FATSFats from whole plant based foodsExamples Nuts seeds avocados olives

WHOLE FRUITWhole fresh or frozenExamples Berries apricots cherriesapples oranges peaches mangos and more

LOW SALT

Minimize salt intake by using no low sodium ingredients when cooking meals and salt sparingly if at all at the table to taste

NATURAL SWEETENERS

Sweeten foods naturally with fruits and dried fruits Use honey and other whole foods sweeteners sparingly

6

Carbohydrates proteins and fats are macro-nutrients because they provide the greatest amount of nutrients in the foods we eat Vi-tamins and minerals are micronutrients be-cause they provide the smallest amount of nutrients in our foods

WHAT IS AN ESSENTIAL NUTRIENTA nutrient that the body cannot make or cannot make in sufficient quantities to meet its physi-ological needs

PROTEINS supply the body with amino acids which are the building blocks our bodies use to grow repair maintain or replace tissue Pro-teinrsquos main function is to ldquorepairrdquo the body as opposed to fuel it Protein sources come from both plant and animals

CARBOHYDRATES are the bodyrsquos main source of energy We eat carbs as food and then the body converts them in to glucose (a sugar) which it uses as fuel Every cell of the body depends on glucose for energy Except for milk all carbohydrates come from plant sources

FATS like carbohydrates provide the body with energy Fat also insulates the body (think layer of fat beneath the skin to keep people warm) and acts as a shock absorber by padding and cushioning the vital organs under it

Unsaturated fats are referred to as ldquoheart healthyrdquo and should be the main source of fat in the diet (nuts seeds and avocados)

Saturated fats should be limited or avoided (animal fats coconut oil palm kernel oil whole milk dairy) and trans fats should be avoided as much as possible (vegetable shortenings some margarines snack foods and processed foods made with partially hydrogenated oils) These fats contribute to heart disease high choles-terol obesity and can also accelerate (but not initiate) cancer development

UNPACKING THE PLATENUTRIENTS THAT FEED OUR BODIES

NUTRIENTS ARE SUBSTANCES THAT WE CANNOT LIVE WITHOUT

k Proteins

k Carbohydrates

k Fats

k Vitamins minerals water

7

Protein is a macronutrient composed of ami-no acids participating in every process within the bodyrsquos cells Amino acids are the building blocks of protein and are crucial to the min-ute-by-minute regulation and maintenance of the body Your body makes its own supply of amino acids but must obtain essential am- ino acids from food The word protein comes from the Greek word ldquoprotardquo meaning ldquoof pri- mary importancerdquo

IMPORTANCE Protein has a structural and mechanical func-tion providing the foundation for cells and tis-sues that are needed to keep us strong It is also crucial for vital functions such as metabolism biochemical reactions and immune responses

TRENDS The current American diet trends encourage an increase in protein consumption (and car-bohydrate reduction) The current belief system that we do not need a lot of protein encourages people to eat much less protein There is a very judgmental attitude in the field of nutrition ie ldquomy way is the only wayrdquo However it is impor-tant to approach it in a way that is not dogmatic Try experimenting and see what works for you your body and your lifestyle

TOO LITTLE PROTEIN Common symptoms include sugar and sweet cravings feeling spacey and jittery fatigue weight loss loss of healthy color in facial area feeling weak anemia change in hair color and texture skin inflammation (in severe cases) pot belly (in severe cases)

TOO MUCH PROTEIN Common symptoms include low energy con-stipation dehydration lethargy feeling heavy weight gain sweet cravings feeling ldquotightrdquo or having stiff joints overly acidic body decreased kidney function (stress required to process ex-cess proteinsmdashthe kidney faces increased pres-sure to filter toxins and waste) foul body odor halitosis and calcium loss (to compensate for acidic status in body)

THINGS TO CONSIDER Your mind may disagree with what your body wants Trust your body It is rare for the average American in this day and age to be protein de-ficient Consider your heritage ancestry blood type activity level and life goals when choosing protein Protein consumption is a very personal thing mdash everyone needs a different amount

GOOD SOURCES OF PROTEIN

Lentils

Tofu

Eggs

INF

OR

MAT

ION

AD

AP

TED

FR

OM

IN

STI

TUTE

FO

R I

NTE

GR

ATIV

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10

8

THE POWER OF PROTEIN

8

TAKE THE 10-DAY FIBER CHALLENGE Over the next ten days try to increase the amount of fiber you eat a little bit each day

GOOD SOURCES OF FIBER

Whole grains BarleyOatsLegumes (beans like lentils)NutsSeedsFruits amp vegetables

FIBER IS YOUR FRIEND

6 TIPS TO INCREASE FIBER INTAKE

1 Eat whole grain cereals that contain more than 5 grams fiber per serving for breakfast

2 Eat raw vegetables

3 Eat fruits and vegetables with their skin

4 Add legumes (beans) to soups salads casseroles

5 Eat fresh frozen or dried fruit for snack

6 Sprinkle flax or chia seeds on yogurt salads or soups

HIGH FIBER SOURCE STARS

A 1 medium baked potato with skinmdash5 grams

B 1 pearmdash4 grams

C 1 cup lentil soupmdash14 grams

D 12 cup Fiber One cerealmdash13 grams

E 1 cup strawberriesmdash4 grams

F 1 medium orange mdash3 grams

G 3 cups popcornmdash4 grams

H 1 serving brown rice amp vegetables stuffed squash (p 90)mdash11 grams

C D

BA

F

G H

E

FIBER makes you feel full so you eat less which helps stabilize blood sugars lowers cholesterol and keep you regular The average American gets 5-8 grams of fiber a day We should be aiming for 25-30 grams a day How much fiber are you eating daily How might you increase your fiber intake

9

BREAD CEREAL RICE amp PASTA

Whole grain products provide about 1-2 grams (or more) of fiber per serving

1 slice whole wheat bread

1 oz cereal (100 bran cereal contains 10 grams or more)

cup cooked barley bulgur grits and oat-

meal

VEGETABLES

Most vegetables contain about 2 to 3 grams of fiber per serving

cup cooked broccoli brussels sprouts cabbage carrots cauliflower collard greens corn eggplant green beans peas kale mushrooms okra parsnips potatoes pumpkin spinach sweet potatoes swiss chard winter squash

1 SERVING =

INF

OR

MAT

ION

AD

AP

TED

FR

OM

IN

STI

TUTE

FO

R I

NTE

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10

8

cup raw carrots peppersFRUIT GROUP

Fresh frozen and dried fruits have about 2 grams of fiber per serving

1 medium apple banana kiwi nectarine orange pear

cup applesauce blackberries blueberries raspberries strawberries

NOTE fruit juice contains very little fiber

LEGUMES

Many legumes provide about 8 grams of fiber per serving Some legumes provide about 5 grams of fiber per serving

cup baked beans black beans blackeyed peas kidney beans navy beans pinto beans

cup cooked garbanzo beans lentils lima beans split peas

EASY WAYS TO CALCULATE FIBER IN FOOD WITHOUT THE LABEL

10

WHAT DOES 25 GRAMS OF FIBER LOOK LIKE

BOWL OF CEREAL WITH 5 GRAMS OF FIBER PER SERVING

APPLE

SANDWICH WITH 2 SLICES OF WHOLE WHEAT BREAD

1 CUP SALAD WITH MIXED VEGETABLES

CHILLI WITH CUP COOKED BEANS

5 grams

2 grams

4 grams

6 grams

8 grams

25 GRAMS FIBER

TYPICAL DAY AMOUNT OF FIBER

BREAKFAST

LUNCH

DINNER

TOTAL

11

ONEDrinking Water Helps Maintain the Balance of Body Fluids Your body is composed of about 60 water The functions of these bodily fluids include digestion absorption circulation cre-ation of saliva transportation of nutrients and maintenance of body temperature When youre low on fluids the brain triggers the bodys thirst mechanism You should listen to those cues and get yourself a drink of water

TWOWater Can Help Control Calories For years dieters have been drinking lots of water as a weight loss strategy While water doesnt have any magical effect on weight loss substituting it for higher calorie beverages can certainly help

THREEWater Helps Energize Muscles Cells that dont maintain their balance of fluids and electro-lytes shrivel which can result in muscle fatigue Drinking enough fluids is important when ex-ercising drink about 17 ounces of fluid about two hours before exercise During exercise they recommend that people start drinking flu-ids early and drink them at regular intervals to replace fluids lost by sweating

FOURWater Helps Keep Skin Looking Good Your skin contains plenty of water and functions as a pro-tective barrier to prevent excess fluid loss De-hydration makes your skin look more dry and wrinkled which can be improved with proper hydration

FIVEWater Helps Your Kidneys Body fluids transport waste products in and out of cells The main toxin in the body is blood urea nitrogen a water-soluble waste that is able to pass through the kidneys to be excreted in the urine When youre getting enough fluids urine flows freely is light in color and free of odor When your body is not getting enough fluids urine concentration col-or and odor increases because the kidneys trap extra fluid for bodily functions If you chronically drink too little you may be at higher risk for kidney stones

SIXWater Helps Maintain Normal Bowel Func-tion Adequate hydration keeps things flowing along your gastrointestinal tract and prevents constipation When you dont get enough fluid the colon pulls water from stools to maintain hydration mdash and the result is constipation Ad-equate fluid and fiber is the perfect combina-tion because the fluid pumps up the fiber and acts like a broom to keep your bowel function-ing properly

SEVENDrinking more water helps keep you energized and less fatigued Dehydration is one of the causes of fatigue and drinking water will keep you energized without the high and subsequent crash of caffeinated beverages

EIGHTWater helps keep natural chemicals in your body in balance By keeping well hydrated we are able to clear our bodies of toxins and ca-pable of optimal performance

TOP 8 REASONS TO DRINK WATER

AD

AP

TED

FR

OM

WE

BM

D

12

DEPENDING on your size and activity level you need to eat a certain amount of healthy calories each day The amount of protein a person needs is a function of body weight and size Carbohy-drates followed by fats provide the body with fuel and energy The more active a person is the more carbs and fat they will need to provide the fuel and subsequently the more calories they will consume

A 4-ounce serving of meat is about the size of a deck of cards and fulfills the daily recommend-ed portion of meat A serving size of vegetables

HOW MUCH SHOULD I EAT

WHITE BREAD

REGULAR PASTA

WHITE RICE

JUICE

CANNED VEGETABLES

BOTTLED SALAD DRESSING

SUGARY CEREAL

Whole grain bread with 3g of fiber per slice

Whole wheat pasta

Brown rice

Fresh or frozen fruit

Fresh or frozen vegetables

Oil vinegar (or lemon) salt and pepper

Cereal with at least 3 grams of fiberand less than 5 grams of sugar

INSTEAD OF THIS CHOOSE THIS

is only cup cooked or 1 cup raw (lettuce) A giant muffin or bagel is more than 1 serving We recommend pairing portions of meat with twice as many vegetables

13

SEVEN WAYS TO SIZE UP YOUR SERVINGS

2-3 servings from the Milk Group for calcium

2-3 servings from the Meat Group for iron

3-5 servings from the Vegetable Group for vitamin A

2-3 servings from the Fruit Group for vitamin C

6-11 servings from the Grain Groupfor fiber

MOST IMPORTANT

Especially if you are cutting calories remember to keep your diet nutritious

MEASURE FOOD PORTIONS so you know exactly how much food you are eating When a food scale or measuring cups arent handy you can still estimate your portion

3 oz of meat is about the size and thickness as a deckof playing cards or an audiotape cassette

A medium apple or peach is about the size of a tennis ball

1 oz of cheese is about the size of 4 stacked dice

12 cup of ice cream is about the size of a racquetball or tennis ball

1 cup of mashed potatoes or broccoli is about the size of your fist

1 teaspoon of butter or peanut butter is about the size of the tip of your thumb

1 ounce of nuts or small candies equal one handful

=

=

=

=

=

=

=

1

2

3

4

5

6

7

14

HOW MUCH SHOULD I EAT

WHEN YOUrsquoRE EATING OFF SOMEONE ELSErsquoS PLATE

k Choose grilled instead of fried (crunchy or crispy fried)

k Avoid processed salad dressings ask for olive oil and vinegar

k Choose small size drinks ask for water

k Ask for extra sides of vegetables steamed if possible

GRAINS1 sliced of whole-grain bread cup of cooked whole-grain cereal rice or pasta

VEGETABLES1 cup raw leafy vegetables12 cup of other vegetables

FRUITS1 medium apple orange pear peach or banana

CALCIUM FOODS1 cup of milk soy milk yogurt cup cooked broccoli spinach kale

PROTEIN FOODS2-3 oz lean meat poultry or fish cup cooked dry beans1 egg or 13 c nuts2 tbsp peanut butter almond or soy butter

5 or less servings

3-5 servings

2-4 servings

2-3 servings

2-3 servings

6-9 servings

4-5 servings

4-5 servings

3-5 servings

5-7 servings

Girlsndash9 servingsBoysndash11 servings

Girlsndash4 servingsBoysndash5 servings

Girlsndash3 servingsBoysndash4 servings

Girlsndash3 servings Boysndash3 servings

Girlsndash25 servingsBoys-3 servings

FOOD GROUP AND SERVING

CHILDREN (10 AND UNDER)

TEENAGERS ADULTS

15

STEP 1 Look at serving size Be aware that ldquoserving sizerdquo is not always the whole package If the serving size on the label is one cup and you eat two cups you are getting twice the calories fat and other nutrients listed on the label

STEP 2Look at how many calories are in a single serving

STEP 3 Look at fat and cholesterol limit these ldquoTotal fatrdquo includes saturated polyunsaturated and monounsaturated fats Avoid saturated and trans fats limit cholesterol to 300 mg a day

STEP 4 Limit Sodium Too much sodium or salt can lead to high blood pressure Sodium intake should be no more than 2400 mg per day Aim for foods that are low in sodium Using a one to one ratio of calories to sodium is a great rule to follow When reading labels make sure that the sodium content is less than the caloric content

STEP 5 Look at fiber Aim for foods with at least 3 grams of fiber per serving 5 grams per serving is con-sidered high

STEP 6 Look at sugars Aim for foods that are low in sugar Foods that contain more than 10 grams of sugar per serving should be limited Try to avoid processed sugars and use fruit as sweet-ener instead

STEP 7 Look at nutrients Make sure you get enough (Vitamin A C Calcium Iron) Look for foods with high DV for fiber vitamins A and C cal-cium and iron

STEP 8 Read the Daily Values (DV) A food item with 5 DV for fat means 5 of the amount of fat that a person consuming 2000 calories a day would eat Remember that DV is for the entire day and not just one meal

LEARN HOW TO DECIPHER NUTRITION FACTS

16

OR LESS GRAMS OF SUGAR

OR MORE GRAMS OF FIBER

OR LESS INGREDIENTS

555

MAKE SURE YOUR PACKAGED FOOD CONTAINS

GET ACQUAINTED WITH YOUR LABELS

17

1 SHOP THE PERIMETERThe healthy food and necessities such as fruits vegetables eggs milk etc are generally at the back of the store or on the sides forcing con-sumers to walk through the store and be ex-posed to the marketing tactics of processed and junk food companies Stay on the perimeter to make the most healthful choices

2 DONrsquoT SHOP HUNGRY Easy to grab and eat snack foods are conve-niently placed all over the supermarket espe-cially at the checkout counter

3 MAKE A LIST OF WHAT YOU NEED AND STICK TO ITResearch shows that the more products cus-tomers see the more they buy Come to the supermarket with a shopping list to avoid im-pulsive purchases

4 BEWARE OF HEALTH CLAIMSCompanies regularly use nutrition and health claims to sell food For example a sugar ce-real like Apple Jacks boasts on the box that it is a good source of fiber and made with whole grains But a quick look at the ingredients will show that sugar is the first ingredient and there are tons of food colorings and other unhealthy ingredients Arm yourself with the facts and READ THE LABELS to make the best choices

5 HIGH PROFIT NUTRITIONALLY BANKRUPT ITEMS ARE AT EYE LEVELMajor food companies pay more money to have certain products on eye level because they are the first products people see These products are most often junk food because they are highly profitable but nutritionally bankrupt Also no-tice the items by the cash register area -- there is almost always a huge selection of candy bars gum etc These are impulse buys ndash a last effort to get consumers to buy junk food before they walk out the door

6BE CAREFUL OF WEEKLY COUPONS OR SPECIAL FLYERSFood companies usually have specials of some sort but theyrsquore often not for healthy options This is yet another tactic to have consumers jus-tify the purchase of unhealthy foods

TIPS FOR DODGING CONSUMER TRAPS6

18

MEATGrass-Fed if possible

k ldquoNaturalrdquo ldquoFreshrdquo and Free-Range have no meaning USDAmdashprime choice selectmdash reflects fat content in descending order

k Red in package can be from Carbon Monoxide gas mdashCHECK DATES

k Pork try to find small farm eat sparingly

CHICKENIf possible get organic or Raised with No Antibioticsrdquo Hormones are NOT allowed

k ldquoNo Added Hormonesrdquo is meaningless

EGGSLook for USDA organic label if possible

k Better yet at CSA or Farmerrsquos Market The word ldquoNaturalrdquo is meaningless

FISHIn February 2004 the EPA estimated that as many as 630000 children are born each year with a risk for lowered intelligence and learning problems due to exposure to mercury

k High levels of mercury shark swordfish mackerel tilefish

k Low mercury shrimp canned LIGHT tuna salmon Pollack catfish

k If you are pregnant plan to get pregnant or have young childrenmdashonly eat 6 oz of tuna per week of albacore tuna

MILKWhen possible choose organic

k Avoid rGBH and rBST- artificial bovine gro- wth hormonemdashstimulates milk production but also exposes children to hormones that encourage early onset puberty

NAVIGATING NUTRITIONAL HEALTH CLAIMS

19

DIRTY DOZEN +Most contaminated fruits and vegetables due to fertilizers and pesticides buy organic when-ever possible

Apples

Celery

Sweet bell peppers

Peaches

Strawberries

Nectarines

Grapes

Spinach

Lettuce

Cucumbers

Blueberries

Potatoes

+Green beans

KaleGreens

CLEAN FIFTEENThe least contaminated fruits and vegetables

Onions

Sweet Corn

Pineapples

Avocado

Cabbage

Sweet Peas

Asparagus

Mangoes

Eggplant

Kiwi

Cantaloupe

Sweet Potatoes

Grapefruit

Watermelon

Mushrooms

FR

OM

H

TTP

W

WW

EW

GO

RG

FO

OD

NE

WS

SU

MM

AR

Y

5

RETHINK YOUR PLATE

PROTEIN

RAW amp COOKED VEGETABLES

Examples Leafy greens (lettuces kale collards bok choy arugula cabbage) green beans beets brocolli potatoes summerwinter squash pepper carrots and more

VEGETABLES

Examples Beans peas lentilstofu tempeh nuts seeds 2-3 oz cooked serving a few times a week of beef chicken fish

WHOLE GRAINSWHOLE amp UNPROCESSED GRAINS

Examples Brown rice quinoaoats barley kamut buckwheat farro and 100 whole grain breads and pastas

HEALTHY FATSFats from whole plant based foodsExamples Nuts seeds avocados olives

WHOLE FRUITWhole fresh or frozenExamples Berries apricots cherriesapples oranges peaches mangos and more

LOW SALT

Minimize salt intake by using no low sodium ingredients when cooking meals and salt sparingly if at all at the table to taste

NATURAL SWEETENERS

Sweeten foods naturally with fruits and dried fruits Use honey and other whole foods sweeteners sparingly

6

Carbohydrates proteins and fats are macro-nutrients because they provide the greatest amount of nutrients in the foods we eat Vi-tamins and minerals are micronutrients be-cause they provide the smallest amount of nutrients in our foods

WHAT IS AN ESSENTIAL NUTRIENTA nutrient that the body cannot make or cannot make in sufficient quantities to meet its physi-ological needs

PROTEINS supply the body with amino acids which are the building blocks our bodies use to grow repair maintain or replace tissue Pro-teinrsquos main function is to ldquorepairrdquo the body as opposed to fuel it Protein sources come from both plant and animals

CARBOHYDRATES are the bodyrsquos main source of energy We eat carbs as food and then the body converts them in to glucose (a sugar) which it uses as fuel Every cell of the body depends on glucose for energy Except for milk all carbohydrates come from plant sources

FATS like carbohydrates provide the body with energy Fat also insulates the body (think layer of fat beneath the skin to keep people warm) and acts as a shock absorber by padding and cushioning the vital organs under it

Unsaturated fats are referred to as ldquoheart healthyrdquo and should be the main source of fat in the diet (nuts seeds and avocados)

Saturated fats should be limited or avoided (animal fats coconut oil palm kernel oil whole milk dairy) and trans fats should be avoided as much as possible (vegetable shortenings some margarines snack foods and processed foods made with partially hydrogenated oils) These fats contribute to heart disease high choles-terol obesity and can also accelerate (but not initiate) cancer development

UNPACKING THE PLATENUTRIENTS THAT FEED OUR BODIES

NUTRIENTS ARE SUBSTANCES THAT WE CANNOT LIVE WITHOUT

k Proteins

k Carbohydrates

k Fats

k Vitamins minerals water

7

Protein is a macronutrient composed of ami-no acids participating in every process within the bodyrsquos cells Amino acids are the building blocks of protein and are crucial to the min-ute-by-minute regulation and maintenance of the body Your body makes its own supply of amino acids but must obtain essential am- ino acids from food The word protein comes from the Greek word ldquoprotardquo meaning ldquoof pri- mary importancerdquo

IMPORTANCE Protein has a structural and mechanical func-tion providing the foundation for cells and tis-sues that are needed to keep us strong It is also crucial for vital functions such as metabolism biochemical reactions and immune responses

TRENDS The current American diet trends encourage an increase in protein consumption (and car-bohydrate reduction) The current belief system that we do not need a lot of protein encourages people to eat much less protein There is a very judgmental attitude in the field of nutrition ie ldquomy way is the only wayrdquo However it is impor-tant to approach it in a way that is not dogmatic Try experimenting and see what works for you your body and your lifestyle

TOO LITTLE PROTEIN Common symptoms include sugar and sweet cravings feeling spacey and jittery fatigue weight loss loss of healthy color in facial area feeling weak anemia change in hair color and texture skin inflammation (in severe cases) pot belly (in severe cases)

TOO MUCH PROTEIN Common symptoms include low energy con-stipation dehydration lethargy feeling heavy weight gain sweet cravings feeling ldquotightrdquo or having stiff joints overly acidic body decreased kidney function (stress required to process ex-cess proteinsmdashthe kidney faces increased pres-sure to filter toxins and waste) foul body odor halitosis and calcium loss (to compensate for acidic status in body)

THINGS TO CONSIDER Your mind may disagree with what your body wants Trust your body It is rare for the average American in this day and age to be protein de-ficient Consider your heritage ancestry blood type activity level and life goals when choosing protein Protein consumption is a very personal thing mdash everyone needs a different amount

GOOD SOURCES OF PROTEIN

Lentils

Tofu

Eggs

INF

OR

MAT

ION

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OM

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10

8

THE POWER OF PROTEIN

8

TAKE THE 10-DAY FIBER CHALLENGE Over the next ten days try to increase the amount of fiber you eat a little bit each day

GOOD SOURCES OF FIBER

Whole grains BarleyOatsLegumes (beans like lentils)NutsSeedsFruits amp vegetables

FIBER IS YOUR FRIEND

6 TIPS TO INCREASE FIBER INTAKE

1 Eat whole grain cereals that contain more than 5 grams fiber per serving for breakfast

2 Eat raw vegetables

3 Eat fruits and vegetables with their skin

4 Add legumes (beans) to soups salads casseroles

5 Eat fresh frozen or dried fruit for snack

6 Sprinkle flax or chia seeds on yogurt salads or soups

HIGH FIBER SOURCE STARS

A 1 medium baked potato with skinmdash5 grams

B 1 pearmdash4 grams

C 1 cup lentil soupmdash14 grams

D 12 cup Fiber One cerealmdash13 grams

E 1 cup strawberriesmdash4 grams

F 1 medium orange mdash3 grams

G 3 cups popcornmdash4 grams

H 1 serving brown rice amp vegetables stuffed squash (p 90)mdash11 grams

C D

BA

F

G H

E

FIBER makes you feel full so you eat less which helps stabilize blood sugars lowers cholesterol and keep you regular The average American gets 5-8 grams of fiber a day We should be aiming for 25-30 grams a day How much fiber are you eating daily How might you increase your fiber intake

9

BREAD CEREAL RICE amp PASTA

Whole grain products provide about 1-2 grams (or more) of fiber per serving

1 slice whole wheat bread

1 oz cereal (100 bran cereal contains 10 grams or more)

cup cooked barley bulgur grits and oat-

meal

VEGETABLES

Most vegetables contain about 2 to 3 grams of fiber per serving

cup cooked broccoli brussels sprouts cabbage carrots cauliflower collard greens corn eggplant green beans peas kale mushrooms okra parsnips potatoes pumpkin spinach sweet potatoes swiss chard winter squash

1 SERVING =

INF

OR

MAT

ION

AD

AP

TED

FR

OM

IN

STI

TUTE

FO

R I

NTE

GR

ATIV

E N

UTR

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N copy

10

8

cup raw carrots peppersFRUIT GROUP

Fresh frozen and dried fruits have about 2 grams of fiber per serving

1 medium apple banana kiwi nectarine orange pear

cup applesauce blackberries blueberries raspberries strawberries

NOTE fruit juice contains very little fiber

LEGUMES

Many legumes provide about 8 grams of fiber per serving Some legumes provide about 5 grams of fiber per serving

cup baked beans black beans blackeyed peas kidney beans navy beans pinto beans

cup cooked garbanzo beans lentils lima beans split peas

EASY WAYS TO CALCULATE FIBER IN FOOD WITHOUT THE LABEL

10

WHAT DOES 25 GRAMS OF FIBER LOOK LIKE

BOWL OF CEREAL WITH 5 GRAMS OF FIBER PER SERVING

APPLE

SANDWICH WITH 2 SLICES OF WHOLE WHEAT BREAD

1 CUP SALAD WITH MIXED VEGETABLES

CHILLI WITH CUP COOKED BEANS

5 grams

2 grams

4 grams

6 grams

8 grams

25 GRAMS FIBER

TYPICAL DAY AMOUNT OF FIBER

BREAKFAST

LUNCH

DINNER

TOTAL

11

ONEDrinking Water Helps Maintain the Balance of Body Fluids Your body is composed of about 60 water The functions of these bodily fluids include digestion absorption circulation cre-ation of saliva transportation of nutrients and maintenance of body temperature When youre low on fluids the brain triggers the bodys thirst mechanism You should listen to those cues and get yourself a drink of water

TWOWater Can Help Control Calories For years dieters have been drinking lots of water as a weight loss strategy While water doesnt have any magical effect on weight loss substituting it for higher calorie beverages can certainly help

THREEWater Helps Energize Muscles Cells that dont maintain their balance of fluids and electro-lytes shrivel which can result in muscle fatigue Drinking enough fluids is important when ex-ercising drink about 17 ounces of fluid about two hours before exercise During exercise they recommend that people start drinking flu-ids early and drink them at regular intervals to replace fluids lost by sweating

FOURWater Helps Keep Skin Looking Good Your skin contains plenty of water and functions as a pro-tective barrier to prevent excess fluid loss De-hydration makes your skin look more dry and wrinkled which can be improved with proper hydration

FIVEWater Helps Your Kidneys Body fluids transport waste products in and out of cells The main toxin in the body is blood urea nitrogen a water-soluble waste that is able to pass through the kidneys to be excreted in the urine When youre getting enough fluids urine flows freely is light in color and free of odor When your body is not getting enough fluids urine concentration col-or and odor increases because the kidneys trap extra fluid for bodily functions If you chronically drink too little you may be at higher risk for kidney stones

SIXWater Helps Maintain Normal Bowel Func-tion Adequate hydration keeps things flowing along your gastrointestinal tract and prevents constipation When you dont get enough fluid the colon pulls water from stools to maintain hydration mdash and the result is constipation Ad-equate fluid and fiber is the perfect combina-tion because the fluid pumps up the fiber and acts like a broom to keep your bowel function-ing properly

SEVENDrinking more water helps keep you energized and less fatigued Dehydration is one of the causes of fatigue and drinking water will keep you energized without the high and subsequent crash of caffeinated beverages

EIGHTWater helps keep natural chemicals in your body in balance By keeping well hydrated we are able to clear our bodies of toxins and ca-pable of optimal performance

TOP 8 REASONS TO DRINK WATER

AD

AP

TED

FR

OM

WE

BM

D

12

DEPENDING on your size and activity level you need to eat a certain amount of healthy calories each day The amount of protein a person needs is a function of body weight and size Carbohy-drates followed by fats provide the body with fuel and energy The more active a person is the more carbs and fat they will need to provide the fuel and subsequently the more calories they will consume

A 4-ounce serving of meat is about the size of a deck of cards and fulfills the daily recommend-ed portion of meat A serving size of vegetables

HOW MUCH SHOULD I EAT

WHITE BREAD

REGULAR PASTA

WHITE RICE

JUICE

CANNED VEGETABLES

BOTTLED SALAD DRESSING

SUGARY CEREAL

Whole grain bread with 3g of fiber per slice

Whole wheat pasta

Brown rice

Fresh or frozen fruit

Fresh or frozen vegetables

Oil vinegar (or lemon) salt and pepper

Cereal with at least 3 grams of fiberand less than 5 grams of sugar

INSTEAD OF THIS CHOOSE THIS

is only cup cooked or 1 cup raw (lettuce) A giant muffin or bagel is more than 1 serving We recommend pairing portions of meat with twice as many vegetables

13

SEVEN WAYS TO SIZE UP YOUR SERVINGS

2-3 servings from the Milk Group for calcium

2-3 servings from the Meat Group for iron

3-5 servings from the Vegetable Group for vitamin A

2-3 servings from the Fruit Group for vitamin C

6-11 servings from the Grain Groupfor fiber

MOST IMPORTANT

Especially if you are cutting calories remember to keep your diet nutritious

MEASURE FOOD PORTIONS so you know exactly how much food you are eating When a food scale or measuring cups arent handy you can still estimate your portion

3 oz of meat is about the size and thickness as a deckof playing cards or an audiotape cassette

A medium apple or peach is about the size of a tennis ball

1 oz of cheese is about the size of 4 stacked dice

12 cup of ice cream is about the size of a racquetball or tennis ball

1 cup of mashed potatoes or broccoli is about the size of your fist

1 teaspoon of butter or peanut butter is about the size of the tip of your thumb

1 ounce of nuts or small candies equal one handful

=

=

=

=

=

=

=

1

2

3

4

5

6

7

14

HOW MUCH SHOULD I EAT

WHEN YOUrsquoRE EATING OFF SOMEONE ELSErsquoS PLATE

k Choose grilled instead of fried (crunchy or crispy fried)

k Avoid processed salad dressings ask for olive oil and vinegar

k Choose small size drinks ask for water

k Ask for extra sides of vegetables steamed if possible

GRAINS1 sliced of whole-grain bread cup of cooked whole-grain cereal rice or pasta

VEGETABLES1 cup raw leafy vegetables12 cup of other vegetables

FRUITS1 medium apple orange pear peach or banana

CALCIUM FOODS1 cup of milk soy milk yogurt cup cooked broccoli spinach kale

PROTEIN FOODS2-3 oz lean meat poultry or fish cup cooked dry beans1 egg or 13 c nuts2 tbsp peanut butter almond or soy butter

5 or less servings

3-5 servings

2-4 servings

2-3 servings

2-3 servings

6-9 servings

4-5 servings

4-5 servings

3-5 servings

5-7 servings

Girlsndash9 servingsBoysndash11 servings

Girlsndash4 servingsBoysndash5 servings

Girlsndash3 servingsBoysndash4 servings

Girlsndash3 servings Boysndash3 servings

Girlsndash25 servingsBoys-3 servings

FOOD GROUP AND SERVING

CHILDREN (10 AND UNDER)

TEENAGERS ADULTS

15

STEP 1 Look at serving size Be aware that ldquoserving sizerdquo is not always the whole package If the serving size on the label is one cup and you eat two cups you are getting twice the calories fat and other nutrients listed on the label

STEP 2Look at how many calories are in a single serving

STEP 3 Look at fat and cholesterol limit these ldquoTotal fatrdquo includes saturated polyunsaturated and monounsaturated fats Avoid saturated and trans fats limit cholesterol to 300 mg a day

STEP 4 Limit Sodium Too much sodium or salt can lead to high blood pressure Sodium intake should be no more than 2400 mg per day Aim for foods that are low in sodium Using a one to one ratio of calories to sodium is a great rule to follow When reading labels make sure that the sodium content is less than the caloric content

STEP 5 Look at fiber Aim for foods with at least 3 grams of fiber per serving 5 grams per serving is con-sidered high

STEP 6 Look at sugars Aim for foods that are low in sugar Foods that contain more than 10 grams of sugar per serving should be limited Try to avoid processed sugars and use fruit as sweet-ener instead

STEP 7 Look at nutrients Make sure you get enough (Vitamin A C Calcium Iron) Look for foods with high DV for fiber vitamins A and C cal-cium and iron

STEP 8 Read the Daily Values (DV) A food item with 5 DV for fat means 5 of the amount of fat that a person consuming 2000 calories a day would eat Remember that DV is for the entire day and not just one meal

LEARN HOW TO DECIPHER NUTRITION FACTS

16

OR LESS GRAMS OF SUGAR

OR MORE GRAMS OF FIBER

OR LESS INGREDIENTS

555

MAKE SURE YOUR PACKAGED FOOD CONTAINS

GET ACQUAINTED WITH YOUR LABELS

17

1 SHOP THE PERIMETERThe healthy food and necessities such as fruits vegetables eggs milk etc are generally at the back of the store or on the sides forcing con-sumers to walk through the store and be ex-posed to the marketing tactics of processed and junk food companies Stay on the perimeter to make the most healthful choices

2 DONrsquoT SHOP HUNGRY Easy to grab and eat snack foods are conve-niently placed all over the supermarket espe-cially at the checkout counter

3 MAKE A LIST OF WHAT YOU NEED AND STICK TO ITResearch shows that the more products cus-tomers see the more they buy Come to the supermarket with a shopping list to avoid im-pulsive purchases

4 BEWARE OF HEALTH CLAIMSCompanies regularly use nutrition and health claims to sell food For example a sugar ce-real like Apple Jacks boasts on the box that it is a good source of fiber and made with whole grains But a quick look at the ingredients will show that sugar is the first ingredient and there are tons of food colorings and other unhealthy ingredients Arm yourself with the facts and READ THE LABELS to make the best choices

5 HIGH PROFIT NUTRITIONALLY BANKRUPT ITEMS ARE AT EYE LEVELMajor food companies pay more money to have certain products on eye level because they are the first products people see These products are most often junk food because they are highly profitable but nutritionally bankrupt Also no-tice the items by the cash register area -- there is almost always a huge selection of candy bars gum etc These are impulse buys ndash a last effort to get consumers to buy junk food before they walk out the door

6BE CAREFUL OF WEEKLY COUPONS OR SPECIAL FLYERSFood companies usually have specials of some sort but theyrsquore often not for healthy options This is yet another tactic to have consumers jus-tify the purchase of unhealthy foods

TIPS FOR DODGING CONSUMER TRAPS6

18

MEATGrass-Fed if possible

k ldquoNaturalrdquo ldquoFreshrdquo and Free-Range have no meaning USDAmdashprime choice selectmdash reflects fat content in descending order

k Red in package can be from Carbon Monoxide gas mdashCHECK DATES

k Pork try to find small farm eat sparingly

CHICKENIf possible get organic or Raised with No Antibioticsrdquo Hormones are NOT allowed

k ldquoNo Added Hormonesrdquo is meaningless

EGGSLook for USDA organic label if possible

k Better yet at CSA or Farmerrsquos Market The word ldquoNaturalrdquo is meaningless

FISHIn February 2004 the EPA estimated that as many as 630000 children are born each year with a risk for lowered intelligence and learning problems due to exposure to mercury

k High levels of mercury shark swordfish mackerel tilefish

k Low mercury shrimp canned LIGHT tuna salmon Pollack catfish

k If you are pregnant plan to get pregnant or have young childrenmdashonly eat 6 oz of tuna per week of albacore tuna

MILKWhen possible choose organic

k Avoid rGBH and rBST- artificial bovine gro- wth hormonemdashstimulates milk production but also exposes children to hormones that encourage early onset puberty

NAVIGATING NUTRITIONAL HEALTH CLAIMS

19

DIRTY DOZEN +Most contaminated fruits and vegetables due to fertilizers and pesticides buy organic when-ever possible

Apples

Celery

Sweet bell peppers

Peaches

Strawberries

Nectarines

Grapes

Spinach

Lettuce

Cucumbers

Blueberries

Potatoes

+Green beans

KaleGreens

CLEAN FIFTEENThe least contaminated fruits and vegetables

Onions

Sweet Corn

Pineapples

Avocado

Cabbage

Sweet Peas

Asparagus

Mangoes

Eggplant

Kiwi

Cantaloupe

Sweet Potatoes

Grapefruit

Watermelon

Mushrooms

FR

OM

H

TTP

W

WW

EW

GO

RG

FO

OD

NE

WS

SU

MM

AR

Y

6

Carbohydrates proteins and fats are macro-nutrients because they provide the greatest amount of nutrients in the foods we eat Vi-tamins and minerals are micronutrients be-cause they provide the smallest amount of nutrients in our foods

WHAT IS AN ESSENTIAL NUTRIENTA nutrient that the body cannot make or cannot make in sufficient quantities to meet its physi-ological needs

PROTEINS supply the body with amino acids which are the building blocks our bodies use to grow repair maintain or replace tissue Pro-teinrsquos main function is to ldquorepairrdquo the body as opposed to fuel it Protein sources come from both plant and animals

CARBOHYDRATES are the bodyrsquos main source of energy We eat carbs as food and then the body converts them in to glucose (a sugar) which it uses as fuel Every cell of the body depends on glucose for energy Except for milk all carbohydrates come from plant sources

FATS like carbohydrates provide the body with energy Fat also insulates the body (think layer of fat beneath the skin to keep people warm) and acts as a shock absorber by padding and cushioning the vital organs under it

Unsaturated fats are referred to as ldquoheart healthyrdquo and should be the main source of fat in the diet (nuts seeds and avocados)

Saturated fats should be limited or avoided (animal fats coconut oil palm kernel oil whole milk dairy) and trans fats should be avoided as much as possible (vegetable shortenings some margarines snack foods and processed foods made with partially hydrogenated oils) These fats contribute to heart disease high choles-terol obesity and can also accelerate (but not initiate) cancer development

UNPACKING THE PLATENUTRIENTS THAT FEED OUR BODIES

NUTRIENTS ARE SUBSTANCES THAT WE CANNOT LIVE WITHOUT

k Proteins

k Carbohydrates

k Fats

k Vitamins minerals water

7

Protein is a macronutrient composed of ami-no acids participating in every process within the bodyrsquos cells Amino acids are the building blocks of protein and are crucial to the min-ute-by-minute regulation and maintenance of the body Your body makes its own supply of amino acids but must obtain essential am- ino acids from food The word protein comes from the Greek word ldquoprotardquo meaning ldquoof pri- mary importancerdquo

IMPORTANCE Protein has a structural and mechanical func-tion providing the foundation for cells and tis-sues that are needed to keep us strong It is also crucial for vital functions such as metabolism biochemical reactions and immune responses

TRENDS The current American diet trends encourage an increase in protein consumption (and car-bohydrate reduction) The current belief system that we do not need a lot of protein encourages people to eat much less protein There is a very judgmental attitude in the field of nutrition ie ldquomy way is the only wayrdquo However it is impor-tant to approach it in a way that is not dogmatic Try experimenting and see what works for you your body and your lifestyle

TOO LITTLE PROTEIN Common symptoms include sugar and sweet cravings feeling spacey and jittery fatigue weight loss loss of healthy color in facial area feeling weak anemia change in hair color and texture skin inflammation (in severe cases) pot belly (in severe cases)

TOO MUCH PROTEIN Common symptoms include low energy con-stipation dehydration lethargy feeling heavy weight gain sweet cravings feeling ldquotightrdquo or having stiff joints overly acidic body decreased kidney function (stress required to process ex-cess proteinsmdashthe kidney faces increased pres-sure to filter toxins and waste) foul body odor halitosis and calcium loss (to compensate for acidic status in body)

THINGS TO CONSIDER Your mind may disagree with what your body wants Trust your body It is rare for the average American in this day and age to be protein de-ficient Consider your heritage ancestry blood type activity level and life goals when choosing protein Protein consumption is a very personal thing mdash everyone needs a different amount

GOOD SOURCES OF PROTEIN

Lentils

Tofu

Eggs

INF

OR

MAT

ION

AD

AP

TED

FR

OM

IN

STI

TUTE

FO

R I

NTE

GR

ATIV

E N

UTR

ITIO

N copy

10

8

THE POWER OF PROTEIN

8

TAKE THE 10-DAY FIBER CHALLENGE Over the next ten days try to increase the amount of fiber you eat a little bit each day

GOOD SOURCES OF FIBER

Whole grains BarleyOatsLegumes (beans like lentils)NutsSeedsFruits amp vegetables

FIBER IS YOUR FRIEND

6 TIPS TO INCREASE FIBER INTAKE

1 Eat whole grain cereals that contain more than 5 grams fiber per serving for breakfast

2 Eat raw vegetables

3 Eat fruits and vegetables with their skin

4 Add legumes (beans) to soups salads casseroles

5 Eat fresh frozen or dried fruit for snack

6 Sprinkle flax or chia seeds on yogurt salads or soups

HIGH FIBER SOURCE STARS

A 1 medium baked potato with skinmdash5 grams

B 1 pearmdash4 grams

C 1 cup lentil soupmdash14 grams

D 12 cup Fiber One cerealmdash13 grams

E 1 cup strawberriesmdash4 grams

F 1 medium orange mdash3 grams

G 3 cups popcornmdash4 grams

H 1 serving brown rice amp vegetables stuffed squash (p 90)mdash11 grams

C D

BA

F

G H

E

FIBER makes you feel full so you eat less which helps stabilize blood sugars lowers cholesterol and keep you regular The average American gets 5-8 grams of fiber a day We should be aiming for 25-30 grams a day How much fiber are you eating daily How might you increase your fiber intake

9

BREAD CEREAL RICE amp PASTA

Whole grain products provide about 1-2 grams (or more) of fiber per serving

1 slice whole wheat bread

1 oz cereal (100 bran cereal contains 10 grams or more)

cup cooked barley bulgur grits and oat-

meal

VEGETABLES

Most vegetables contain about 2 to 3 grams of fiber per serving

cup cooked broccoli brussels sprouts cabbage carrots cauliflower collard greens corn eggplant green beans peas kale mushrooms okra parsnips potatoes pumpkin spinach sweet potatoes swiss chard winter squash

1 SERVING =

INF

OR

MAT

ION

AD

AP

TED

FR

OM

IN

STI

TUTE

FO

R I

NTE

GR

ATIV

E N

UTR

ITIO

N copy

10

8

cup raw carrots peppersFRUIT GROUP

Fresh frozen and dried fruits have about 2 grams of fiber per serving

1 medium apple banana kiwi nectarine orange pear

cup applesauce blackberries blueberries raspberries strawberries

NOTE fruit juice contains very little fiber

LEGUMES

Many legumes provide about 8 grams of fiber per serving Some legumes provide about 5 grams of fiber per serving

cup baked beans black beans blackeyed peas kidney beans navy beans pinto beans

cup cooked garbanzo beans lentils lima beans split peas

EASY WAYS TO CALCULATE FIBER IN FOOD WITHOUT THE LABEL

10

WHAT DOES 25 GRAMS OF FIBER LOOK LIKE

BOWL OF CEREAL WITH 5 GRAMS OF FIBER PER SERVING

APPLE

SANDWICH WITH 2 SLICES OF WHOLE WHEAT BREAD

1 CUP SALAD WITH MIXED VEGETABLES

CHILLI WITH CUP COOKED BEANS

5 grams

2 grams

4 grams

6 grams

8 grams

25 GRAMS FIBER

TYPICAL DAY AMOUNT OF FIBER

BREAKFAST

LUNCH

DINNER

TOTAL

11

ONEDrinking Water Helps Maintain the Balance of Body Fluids Your body is composed of about 60 water The functions of these bodily fluids include digestion absorption circulation cre-ation of saliva transportation of nutrients and maintenance of body temperature When youre low on fluids the brain triggers the bodys thirst mechanism You should listen to those cues and get yourself a drink of water

TWOWater Can Help Control Calories For years dieters have been drinking lots of water as a weight loss strategy While water doesnt have any magical effect on weight loss substituting it for higher calorie beverages can certainly help

THREEWater Helps Energize Muscles Cells that dont maintain their balance of fluids and electro-lytes shrivel which can result in muscle fatigue Drinking enough fluids is important when ex-ercising drink about 17 ounces of fluid about two hours before exercise During exercise they recommend that people start drinking flu-ids early and drink them at regular intervals to replace fluids lost by sweating

FOURWater Helps Keep Skin Looking Good Your skin contains plenty of water and functions as a pro-tective barrier to prevent excess fluid loss De-hydration makes your skin look more dry and wrinkled which can be improved with proper hydration

FIVEWater Helps Your Kidneys Body fluids transport waste products in and out of cells The main toxin in the body is blood urea nitrogen a water-soluble waste that is able to pass through the kidneys to be excreted in the urine When youre getting enough fluids urine flows freely is light in color and free of odor When your body is not getting enough fluids urine concentration col-or and odor increases because the kidneys trap extra fluid for bodily functions If you chronically drink too little you may be at higher risk for kidney stones

SIXWater Helps Maintain Normal Bowel Func-tion Adequate hydration keeps things flowing along your gastrointestinal tract and prevents constipation When you dont get enough fluid the colon pulls water from stools to maintain hydration mdash and the result is constipation Ad-equate fluid and fiber is the perfect combina-tion because the fluid pumps up the fiber and acts like a broom to keep your bowel function-ing properly

SEVENDrinking more water helps keep you energized and less fatigued Dehydration is one of the causes of fatigue and drinking water will keep you energized without the high and subsequent crash of caffeinated beverages

EIGHTWater helps keep natural chemicals in your body in balance By keeping well hydrated we are able to clear our bodies of toxins and ca-pable of optimal performance

TOP 8 REASONS TO DRINK WATER

AD

AP

TED

FR

OM

WE

BM

D

12

DEPENDING on your size and activity level you need to eat a certain amount of healthy calories each day The amount of protein a person needs is a function of body weight and size Carbohy-drates followed by fats provide the body with fuel and energy The more active a person is the more carbs and fat they will need to provide the fuel and subsequently the more calories they will consume

A 4-ounce serving of meat is about the size of a deck of cards and fulfills the daily recommend-ed portion of meat A serving size of vegetables

HOW MUCH SHOULD I EAT

WHITE BREAD

REGULAR PASTA

WHITE RICE

JUICE

CANNED VEGETABLES

BOTTLED SALAD DRESSING

SUGARY CEREAL

Whole grain bread with 3g of fiber per slice

Whole wheat pasta

Brown rice

Fresh or frozen fruit

Fresh or frozen vegetables

Oil vinegar (or lemon) salt and pepper

Cereal with at least 3 grams of fiberand less than 5 grams of sugar

INSTEAD OF THIS CHOOSE THIS

is only cup cooked or 1 cup raw (lettuce) A giant muffin or bagel is more than 1 serving We recommend pairing portions of meat with twice as many vegetables

13

SEVEN WAYS TO SIZE UP YOUR SERVINGS

2-3 servings from the Milk Group for calcium

2-3 servings from the Meat Group for iron

3-5 servings from the Vegetable Group for vitamin A

2-3 servings from the Fruit Group for vitamin C

6-11 servings from the Grain Groupfor fiber

MOST IMPORTANT

Especially if you are cutting calories remember to keep your diet nutritious

MEASURE FOOD PORTIONS so you know exactly how much food you are eating When a food scale or measuring cups arent handy you can still estimate your portion

3 oz of meat is about the size and thickness as a deckof playing cards or an audiotape cassette

A medium apple or peach is about the size of a tennis ball

1 oz of cheese is about the size of 4 stacked dice

12 cup of ice cream is about the size of a racquetball or tennis ball

1 cup of mashed potatoes or broccoli is about the size of your fist

1 teaspoon of butter or peanut butter is about the size of the tip of your thumb

1 ounce of nuts or small candies equal one handful

=

=

=

=

=

=

=

1

2

3

4

5

6

7

14

HOW MUCH SHOULD I EAT

WHEN YOUrsquoRE EATING OFF SOMEONE ELSErsquoS PLATE

k Choose grilled instead of fried (crunchy or crispy fried)

k Avoid processed salad dressings ask for olive oil and vinegar

k Choose small size drinks ask for water

k Ask for extra sides of vegetables steamed if possible

GRAINS1 sliced of whole-grain bread cup of cooked whole-grain cereal rice or pasta

VEGETABLES1 cup raw leafy vegetables12 cup of other vegetables

FRUITS1 medium apple orange pear peach or banana

CALCIUM FOODS1 cup of milk soy milk yogurt cup cooked broccoli spinach kale

PROTEIN FOODS2-3 oz lean meat poultry or fish cup cooked dry beans1 egg or 13 c nuts2 tbsp peanut butter almond or soy butter

5 or less servings

3-5 servings

2-4 servings

2-3 servings

2-3 servings

6-9 servings

4-5 servings

4-5 servings

3-5 servings

5-7 servings

Girlsndash9 servingsBoysndash11 servings

Girlsndash4 servingsBoysndash5 servings

Girlsndash3 servingsBoysndash4 servings

Girlsndash3 servings Boysndash3 servings

Girlsndash25 servingsBoys-3 servings

FOOD GROUP AND SERVING

CHILDREN (10 AND UNDER)

TEENAGERS ADULTS

15

STEP 1 Look at serving size Be aware that ldquoserving sizerdquo is not always the whole package If the serving size on the label is one cup and you eat two cups you are getting twice the calories fat and other nutrients listed on the label

STEP 2Look at how many calories are in a single serving

STEP 3 Look at fat and cholesterol limit these ldquoTotal fatrdquo includes saturated polyunsaturated and monounsaturated fats Avoid saturated and trans fats limit cholesterol to 300 mg a day

STEP 4 Limit Sodium Too much sodium or salt can lead to high blood pressure Sodium intake should be no more than 2400 mg per day Aim for foods that are low in sodium Using a one to one ratio of calories to sodium is a great rule to follow When reading labels make sure that the sodium content is less than the caloric content

STEP 5 Look at fiber Aim for foods with at least 3 grams of fiber per serving 5 grams per serving is con-sidered high

STEP 6 Look at sugars Aim for foods that are low in sugar Foods that contain more than 10 grams of sugar per serving should be limited Try to avoid processed sugars and use fruit as sweet-ener instead

STEP 7 Look at nutrients Make sure you get enough (Vitamin A C Calcium Iron) Look for foods with high DV for fiber vitamins A and C cal-cium and iron

STEP 8 Read the Daily Values (DV) A food item with 5 DV for fat means 5 of the amount of fat that a person consuming 2000 calories a day would eat Remember that DV is for the entire day and not just one meal

LEARN HOW TO DECIPHER NUTRITION FACTS

16

OR LESS GRAMS OF SUGAR

OR MORE GRAMS OF FIBER

OR LESS INGREDIENTS

555

MAKE SURE YOUR PACKAGED FOOD CONTAINS

GET ACQUAINTED WITH YOUR LABELS

17

1 SHOP THE PERIMETERThe healthy food and necessities such as fruits vegetables eggs milk etc are generally at the back of the store or on the sides forcing con-sumers to walk through the store and be ex-posed to the marketing tactics of processed and junk food companies Stay on the perimeter to make the most healthful choices

2 DONrsquoT SHOP HUNGRY Easy to grab and eat snack foods are conve-niently placed all over the supermarket espe-cially at the checkout counter

3 MAKE A LIST OF WHAT YOU NEED AND STICK TO ITResearch shows that the more products cus-tomers see the more they buy Come to the supermarket with a shopping list to avoid im-pulsive purchases

4 BEWARE OF HEALTH CLAIMSCompanies regularly use nutrition and health claims to sell food For example a sugar ce-real like Apple Jacks boasts on the box that it is a good source of fiber and made with whole grains But a quick look at the ingredients will show that sugar is the first ingredient and there are tons of food colorings and other unhealthy ingredients Arm yourself with the facts and READ THE LABELS to make the best choices

5 HIGH PROFIT NUTRITIONALLY BANKRUPT ITEMS ARE AT EYE LEVELMajor food companies pay more money to have certain products on eye level because they are the first products people see These products are most often junk food because they are highly profitable but nutritionally bankrupt Also no-tice the items by the cash register area -- there is almost always a huge selection of candy bars gum etc These are impulse buys ndash a last effort to get consumers to buy junk food before they walk out the door

6BE CAREFUL OF WEEKLY COUPONS OR SPECIAL FLYERSFood companies usually have specials of some sort but theyrsquore often not for healthy options This is yet another tactic to have consumers jus-tify the purchase of unhealthy foods

TIPS FOR DODGING CONSUMER TRAPS6

18

MEATGrass-Fed if possible

k ldquoNaturalrdquo ldquoFreshrdquo and Free-Range have no meaning USDAmdashprime choice selectmdash reflects fat content in descending order

k Red in package can be from Carbon Monoxide gas mdashCHECK DATES

k Pork try to find small farm eat sparingly

CHICKENIf possible get organic or Raised with No Antibioticsrdquo Hormones are NOT allowed

k ldquoNo Added Hormonesrdquo is meaningless

EGGSLook for USDA organic label if possible

k Better yet at CSA or Farmerrsquos Market The word ldquoNaturalrdquo is meaningless

FISHIn February 2004 the EPA estimated that as many as 630000 children are born each year with a risk for lowered intelligence and learning problems due to exposure to mercury

k High levels of mercury shark swordfish mackerel tilefish

k Low mercury shrimp canned LIGHT tuna salmon Pollack catfish

k If you are pregnant plan to get pregnant or have young childrenmdashonly eat 6 oz of tuna per week of albacore tuna

MILKWhen possible choose organic

k Avoid rGBH and rBST- artificial bovine gro- wth hormonemdashstimulates milk production but also exposes children to hormones that encourage early onset puberty

NAVIGATING NUTRITIONAL HEALTH CLAIMS

19

DIRTY DOZEN +Most contaminated fruits and vegetables due to fertilizers and pesticides buy organic when-ever possible

Apples

Celery

Sweet bell peppers

Peaches

Strawberries

Nectarines

Grapes

Spinach

Lettuce

Cucumbers

Blueberries

Potatoes

+Green beans

KaleGreens

CLEAN FIFTEENThe least contaminated fruits and vegetables

Onions

Sweet Corn

Pineapples

Avocado

Cabbage

Sweet Peas

Asparagus

Mangoes

Eggplant

Kiwi

Cantaloupe

Sweet Potatoes

Grapefruit

Watermelon

Mushrooms

FR

OM

H

TTP

W

WW

EW

GO

RG

FO

OD

NE

WS

SU

MM

AR

Y

7

Protein is a macronutrient composed of ami-no acids participating in every process within the bodyrsquos cells Amino acids are the building blocks of protein and are crucial to the min-ute-by-minute regulation and maintenance of the body Your body makes its own supply of amino acids but must obtain essential am- ino acids from food The word protein comes from the Greek word ldquoprotardquo meaning ldquoof pri- mary importancerdquo

IMPORTANCE Protein has a structural and mechanical func-tion providing the foundation for cells and tis-sues that are needed to keep us strong It is also crucial for vital functions such as metabolism biochemical reactions and immune responses

TRENDS The current American diet trends encourage an increase in protein consumption (and car-bohydrate reduction) The current belief system that we do not need a lot of protein encourages people to eat much less protein There is a very judgmental attitude in the field of nutrition ie ldquomy way is the only wayrdquo However it is impor-tant to approach it in a way that is not dogmatic Try experimenting and see what works for you your body and your lifestyle

TOO LITTLE PROTEIN Common symptoms include sugar and sweet cravings feeling spacey and jittery fatigue weight loss loss of healthy color in facial area feeling weak anemia change in hair color and texture skin inflammation (in severe cases) pot belly (in severe cases)

TOO MUCH PROTEIN Common symptoms include low energy con-stipation dehydration lethargy feeling heavy weight gain sweet cravings feeling ldquotightrdquo or having stiff joints overly acidic body decreased kidney function (stress required to process ex-cess proteinsmdashthe kidney faces increased pres-sure to filter toxins and waste) foul body odor halitosis and calcium loss (to compensate for acidic status in body)

THINGS TO CONSIDER Your mind may disagree with what your body wants Trust your body It is rare for the average American in this day and age to be protein de-ficient Consider your heritage ancestry blood type activity level and life goals when choosing protein Protein consumption is a very personal thing mdash everyone needs a different amount

GOOD SOURCES OF PROTEIN

Lentils

Tofu

Eggs

INF

OR

MAT

ION

AD

AP

TED

FR

OM

IN

STI

TUTE

FO

R I

NTE

GR

ATIV

E N

UTR

ITIO

N copy

10

8

THE POWER OF PROTEIN

8

TAKE THE 10-DAY FIBER CHALLENGE Over the next ten days try to increase the amount of fiber you eat a little bit each day

GOOD SOURCES OF FIBER

Whole grains BarleyOatsLegumes (beans like lentils)NutsSeedsFruits amp vegetables

FIBER IS YOUR FRIEND

6 TIPS TO INCREASE FIBER INTAKE

1 Eat whole grain cereals that contain more than 5 grams fiber per serving for breakfast

2 Eat raw vegetables

3 Eat fruits and vegetables with their skin

4 Add legumes (beans) to soups salads casseroles

5 Eat fresh frozen or dried fruit for snack

6 Sprinkle flax or chia seeds on yogurt salads or soups

HIGH FIBER SOURCE STARS

A 1 medium baked potato with skinmdash5 grams

B 1 pearmdash4 grams

C 1 cup lentil soupmdash14 grams

D 12 cup Fiber One cerealmdash13 grams

E 1 cup strawberriesmdash4 grams

F 1 medium orange mdash3 grams

G 3 cups popcornmdash4 grams

H 1 serving brown rice amp vegetables stuffed squash (p 90)mdash11 grams

C D

BA

F

G H

E

FIBER makes you feel full so you eat less which helps stabilize blood sugars lowers cholesterol and keep you regular The average American gets 5-8 grams of fiber a day We should be aiming for 25-30 grams a day How much fiber are you eating daily How might you increase your fiber intake

9

BREAD CEREAL RICE amp PASTA

Whole grain products provide about 1-2 grams (or more) of fiber per serving

1 slice whole wheat bread

1 oz cereal (100 bran cereal contains 10 grams or more)

cup cooked barley bulgur grits and oat-

meal

VEGETABLES

Most vegetables contain about 2 to 3 grams of fiber per serving

cup cooked broccoli brussels sprouts cabbage carrots cauliflower collard greens corn eggplant green beans peas kale mushrooms okra parsnips potatoes pumpkin spinach sweet potatoes swiss chard winter squash

1 SERVING =

INF

OR

MAT

ION

AD

AP

TED

FR

OM

IN

STI

TUTE

FO

R I

NTE

GR

ATIV

E N

UTR

ITIO

N copy

10

8

cup raw carrots peppersFRUIT GROUP

Fresh frozen and dried fruits have about 2 grams of fiber per serving

1 medium apple banana kiwi nectarine orange pear

cup applesauce blackberries blueberries raspberries strawberries

NOTE fruit juice contains very little fiber

LEGUMES

Many legumes provide about 8 grams of fiber per serving Some legumes provide about 5 grams of fiber per serving

cup baked beans black beans blackeyed peas kidney beans navy beans pinto beans

cup cooked garbanzo beans lentils lima beans split peas

EASY WAYS TO CALCULATE FIBER IN FOOD WITHOUT THE LABEL

10

WHAT DOES 25 GRAMS OF FIBER LOOK LIKE

BOWL OF CEREAL WITH 5 GRAMS OF FIBER PER SERVING

APPLE

SANDWICH WITH 2 SLICES OF WHOLE WHEAT BREAD

1 CUP SALAD WITH MIXED VEGETABLES

CHILLI WITH CUP COOKED BEANS

5 grams

2 grams

4 grams

6 grams

8 grams

25 GRAMS FIBER

TYPICAL DAY AMOUNT OF FIBER

BREAKFAST

LUNCH

DINNER

TOTAL

11

ONEDrinking Water Helps Maintain the Balance of Body Fluids Your body is composed of about 60 water The functions of these bodily fluids include digestion absorption circulation cre-ation of saliva transportation of nutrients and maintenance of body temperature When youre low on fluids the brain triggers the bodys thirst mechanism You should listen to those cues and get yourself a drink of water

TWOWater Can Help Control Calories For years dieters have been drinking lots of water as a weight loss strategy While water doesnt have any magical effect on weight loss substituting it for higher calorie beverages can certainly help

THREEWater Helps Energize Muscles Cells that dont maintain their balance of fluids and electro-lytes shrivel which can result in muscle fatigue Drinking enough fluids is important when ex-ercising drink about 17 ounces of fluid about two hours before exercise During exercise they recommend that people start drinking flu-ids early and drink them at regular intervals to replace fluids lost by sweating

FOURWater Helps Keep Skin Looking Good Your skin contains plenty of water and functions as a pro-tective barrier to prevent excess fluid loss De-hydration makes your skin look more dry and wrinkled which can be improved with proper hydration

FIVEWater Helps Your Kidneys Body fluids transport waste products in and out of cells The main toxin in the body is blood urea nitrogen a water-soluble waste that is able to pass through the kidneys to be excreted in the urine When youre getting enough fluids urine flows freely is light in color and free of odor When your body is not getting enough fluids urine concentration col-or and odor increases because the kidneys trap extra fluid for bodily functions If you chronically drink too little you may be at higher risk for kidney stones

SIXWater Helps Maintain Normal Bowel Func-tion Adequate hydration keeps things flowing along your gastrointestinal tract and prevents constipation When you dont get enough fluid the colon pulls water from stools to maintain hydration mdash and the result is constipation Ad-equate fluid and fiber is the perfect combina-tion because the fluid pumps up the fiber and acts like a broom to keep your bowel function-ing properly

SEVENDrinking more water helps keep you energized and less fatigued Dehydration is one of the causes of fatigue and drinking water will keep you energized without the high and subsequent crash of caffeinated beverages

EIGHTWater helps keep natural chemicals in your body in balance By keeping well hydrated we are able to clear our bodies of toxins and ca-pable of optimal performance

TOP 8 REASONS TO DRINK WATER

AD

AP

TED

FR

OM

WE

BM

D

12

DEPENDING on your size and activity level you need to eat a certain amount of healthy calories each day The amount of protein a person needs is a function of body weight and size Carbohy-drates followed by fats provide the body with fuel and energy The more active a person is the more carbs and fat they will need to provide the fuel and subsequently the more calories they will consume

A 4-ounce serving of meat is about the size of a deck of cards and fulfills the daily recommend-ed portion of meat A serving size of vegetables

HOW MUCH SHOULD I EAT

WHITE BREAD

REGULAR PASTA

WHITE RICE

JUICE

CANNED VEGETABLES

BOTTLED SALAD DRESSING

SUGARY CEREAL

Whole grain bread with 3g of fiber per slice

Whole wheat pasta

Brown rice

Fresh or frozen fruit

Fresh or frozen vegetables

Oil vinegar (or lemon) salt and pepper

Cereal with at least 3 grams of fiberand less than 5 grams of sugar

INSTEAD OF THIS CHOOSE THIS

is only cup cooked or 1 cup raw (lettuce) A giant muffin or bagel is more than 1 serving We recommend pairing portions of meat with twice as many vegetables

13

SEVEN WAYS TO SIZE UP YOUR SERVINGS

2-3 servings from the Milk Group for calcium

2-3 servings from the Meat Group for iron

3-5 servings from the Vegetable Group for vitamin A

2-3 servings from the Fruit Group for vitamin C

6-11 servings from the Grain Groupfor fiber

MOST IMPORTANT

Especially if you are cutting calories remember to keep your diet nutritious

MEASURE FOOD PORTIONS so you know exactly how much food you are eating When a food scale or measuring cups arent handy you can still estimate your portion

3 oz of meat is about the size and thickness as a deckof playing cards or an audiotape cassette

A medium apple or peach is about the size of a tennis ball

1 oz of cheese is about the size of 4 stacked dice

12 cup of ice cream is about the size of a racquetball or tennis ball

1 cup of mashed potatoes or broccoli is about the size of your fist

1 teaspoon of butter or peanut butter is about the size of the tip of your thumb

1 ounce of nuts or small candies equal one handful

=

=

=

=

=

=

=

1

2

3

4

5

6

7

14

HOW MUCH SHOULD I EAT

WHEN YOUrsquoRE EATING OFF SOMEONE ELSErsquoS PLATE

k Choose grilled instead of fried (crunchy or crispy fried)

k Avoid processed salad dressings ask for olive oil and vinegar

k Choose small size drinks ask for water

k Ask for extra sides of vegetables steamed if possible

GRAINS1 sliced of whole-grain bread cup of cooked whole-grain cereal rice or pasta

VEGETABLES1 cup raw leafy vegetables12 cup of other vegetables

FRUITS1 medium apple orange pear peach or banana

CALCIUM FOODS1 cup of milk soy milk yogurt cup cooked broccoli spinach kale

PROTEIN FOODS2-3 oz lean meat poultry or fish cup cooked dry beans1 egg or 13 c nuts2 tbsp peanut butter almond or soy butter

5 or less servings

3-5 servings

2-4 servings

2-3 servings

2-3 servings

6-9 servings

4-5 servings

4-5 servings

3-5 servings

5-7 servings

Girlsndash9 servingsBoysndash11 servings

Girlsndash4 servingsBoysndash5 servings

Girlsndash3 servingsBoysndash4 servings

Girlsndash3 servings Boysndash3 servings

Girlsndash25 servingsBoys-3 servings

FOOD GROUP AND SERVING

CHILDREN (10 AND UNDER)

TEENAGERS ADULTS

15

STEP 1 Look at serving size Be aware that ldquoserving sizerdquo is not always the whole package If the serving size on the label is one cup and you eat two cups you are getting twice the calories fat and other nutrients listed on the label

STEP 2Look at how many calories are in a single serving

STEP 3 Look at fat and cholesterol limit these ldquoTotal fatrdquo includes saturated polyunsaturated and monounsaturated fats Avoid saturated and trans fats limit cholesterol to 300 mg a day

STEP 4 Limit Sodium Too much sodium or salt can lead to high blood pressure Sodium intake should be no more than 2400 mg per day Aim for foods that are low in sodium Using a one to one ratio of calories to sodium is a great rule to follow When reading labels make sure that the sodium content is less than the caloric content

STEP 5 Look at fiber Aim for foods with at least 3 grams of fiber per serving 5 grams per serving is con-sidered high

STEP 6 Look at sugars Aim for foods that are low in sugar Foods that contain more than 10 grams of sugar per serving should be limited Try to avoid processed sugars and use fruit as sweet-ener instead

STEP 7 Look at nutrients Make sure you get enough (Vitamin A C Calcium Iron) Look for foods with high DV for fiber vitamins A and C cal-cium and iron

STEP 8 Read the Daily Values (DV) A food item with 5 DV for fat means 5 of the amount of fat that a person consuming 2000 calories a day would eat Remember that DV is for the entire day and not just one meal

LEARN HOW TO DECIPHER NUTRITION FACTS

16

OR LESS GRAMS OF SUGAR

OR MORE GRAMS OF FIBER

OR LESS INGREDIENTS

555

MAKE SURE YOUR PACKAGED FOOD CONTAINS

GET ACQUAINTED WITH YOUR LABELS

17

1 SHOP THE PERIMETERThe healthy food and necessities such as fruits vegetables eggs milk etc are generally at the back of the store or on the sides forcing con-sumers to walk through the store and be ex-posed to the marketing tactics of processed and junk food companies Stay on the perimeter to make the most healthful choices

2 DONrsquoT SHOP HUNGRY Easy to grab and eat snack foods are conve-niently placed all over the supermarket espe-cially at the checkout counter

3 MAKE A LIST OF WHAT YOU NEED AND STICK TO ITResearch shows that the more products cus-tomers see the more they buy Come to the supermarket with a shopping list to avoid im-pulsive purchases

4 BEWARE OF HEALTH CLAIMSCompanies regularly use nutrition and health claims to sell food For example a sugar ce-real like Apple Jacks boasts on the box that it is a good source of fiber and made with whole grains But a quick look at the ingredients will show that sugar is the first ingredient and there are tons of food colorings and other unhealthy ingredients Arm yourself with the facts and READ THE LABELS to make the best choices

5 HIGH PROFIT NUTRITIONALLY BANKRUPT ITEMS ARE AT EYE LEVELMajor food companies pay more money to have certain products on eye level because they are the first products people see These products are most often junk food because they are highly profitable but nutritionally bankrupt Also no-tice the items by the cash register area -- there is almost always a huge selection of candy bars gum etc These are impulse buys ndash a last effort to get consumers to buy junk food before they walk out the door

6BE CAREFUL OF WEEKLY COUPONS OR SPECIAL FLYERSFood companies usually have specials of some sort but theyrsquore often not for healthy options This is yet another tactic to have consumers jus-tify the purchase of unhealthy foods

TIPS FOR DODGING CONSUMER TRAPS6

18

MEATGrass-Fed if possible

k ldquoNaturalrdquo ldquoFreshrdquo and Free-Range have no meaning USDAmdashprime choice selectmdash reflects fat content in descending order

k Red in package can be from Carbon Monoxide gas mdashCHECK DATES

k Pork try to find small farm eat sparingly

CHICKENIf possible get organic or Raised with No Antibioticsrdquo Hormones are NOT allowed

k ldquoNo Added Hormonesrdquo is meaningless

EGGSLook for USDA organic label if possible

k Better yet at CSA or Farmerrsquos Market The word ldquoNaturalrdquo is meaningless

FISHIn February 2004 the EPA estimated that as many as 630000 children are born each year with a risk for lowered intelligence and learning problems due to exposure to mercury

k High levels of mercury shark swordfish mackerel tilefish

k Low mercury shrimp canned LIGHT tuna salmon Pollack catfish

k If you are pregnant plan to get pregnant or have young childrenmdashonly eat 6 oz of tuna per week of albacore tuna

MILKWhen possible choose organic

k Avoid rGBH and rBST- artificial bovine gro- wth hormonemdashstimulates milk production but also exposes children to hormones that encourage early onset puberty

NAVIGATING NUTRITIONAL HEALTH CLAIMS

19

DIRTY DOZEN +Most contaminated fruits and vegetables due to fertilizers and pesticides buy organic when-ever possible

Apples

Celery

Sweet bell peppers

Peaches

Strawberries

Nectarines

Grapes

Spinach

Lettuce

Cucumbers

Blueberries

Potatoes

+Green beans

KaleGreens

CLEAN FIFTEENThe least contaminated fruits and vegetables

Onions

Sweet Corn

Pineapples

Avocado

Cabbage

Sweet Peas

Asparagus

Mangoes

Eggplant

Kiwi

Cantaloupe

Sweet Potatoes

Grapefruit

Watermelon

Mushrooms

FR

OM

H

TTP

W

WW

EW

GO

RG

FO

OD

NE

WS

SU

MM

AR

Y

8

TAKE THE 10-DAY FIBER CHALLENGE Over the next ten days try to increase the amount of fiber you eat a little bit each day

GOOD SOURCES OF FIBER

Whole grains BarleyOatsLegumes (beans like lentils)NutsSeedsFruits amp vegetables

FIBER IS YOUR FRIEND

6 TIPS TO INCREASE FIBER INTAKE

1 Eat whole grain cereals that contain more than 5 grams fiber per serving for breakfast

2 Eat raw vegetables

3 Eat fruits and vegetables with their skin

4 Add legumes (beans) to soups salads casseroles

5 Eat fresh frozen or dried fruit for snack

6 Sprinkle flax or chia seeds on yogurt salads or soups

HIGH FIBER SOURCE STARS

A 1 medium baked potato with skinmdash5 grams

B 1 pearmdash4 grams

C 1 cup lentil soupmdash14 grams

D 12 cup Fiber One cerealmdash13 grams

E 1 cup strawberriesmdash4 grams

F 1 medium orange mdash3 grams

G 3 cups popcornmdash4 grams

H 1 serving brown rice amp vegetables stuffed squash (p 90)mdash11 grams

C D

BA

F

G H

E

FIBER makes you feel full so you eat less which helps stabilize blood sugars lowers cholesterol and keep you regular The average American gets 5-8 grams of fiber a day We should be aiming for 25-30 grams a day How much fiber are you eating daily How might you increase your fiber intake

9

BREAD CEREAL RICE amp PASTA

Whole grain products provide about 1-2 grams (or more) of fiber per serving

1 slice whole wheat bread

1 oz cereal (100 bran cereal contains 10 grams or more)

cup cooked barley bulgur grits and oat-

meal

VEGETABLES

Most vegetables contain about 2 to 3 grams of fiber per serving

cup cooked broccoli brussels sprouts cabbage carrots cauliflower collard greens corn eggplant green beans peas kale mushrooms okra parsnips potatoes pumpkin spinach sweet potatoes swiss chard winter squash

1 SERVING =

INF

OR

MAT

ION

AD

AP

TED

FR

OM

IN

STI

TUTE

FO

R I

NTE

GR

ATIV

E N

UTR

ITIO

N copy

10

8

cup raw carrots peppersFRUIT GROUP

Fresh frozen and dried fruits have about 2 grams of fiber per serving

1 medium apple banana kiwi nectarine orange pear

cup applesauce blackberries blueberries raspberries strawberries

NOTE fruit juice contains very little fiber

LEGUMES

Many legumes provide about 8 grams of fiber per serving Some legumes provide about 5 grams of fiber per serving

cup baked beans black beans blackeyed peas kidney beans navy beans pinto beans

cup cooked garbanzo beans lentils lima beans split peas

EASY WAYS TO CALCULATE FIBER IN FOOD WITHOUT THE LABEL

10

WHAT DOES 25 GRAMS OF FIBER LOOK LIKE

BOWL OF CEREAL WITH 5 GRAMS OF FIBER PER SERVING

APPLE

SANDWICH WITH 2 SLICES OF WHOLE WHEAT BREAD

1 CUP SALAD WITH MIXED VEGETABLES

CHILLI WITH CUP COOKED BEANS

5 grams

2 grams

4 grams

6 grams

8 grams

25 GRAMS FIBER

TYPICAL DAY AMOUNT OF FIBER

BREAKFAST

LUNCH

DINNER

TOTAL

11

ONEDrinking Water Helps Maintain the Balance of Body Fluids Your body is composed of about 60 water The functions of these bodily fluids include digestion absorption circulation cre-ation of saliva transportation of nutrients and maintenance of body temperature When youre low on fluids the brain triggers the bodys thirst mechanism You should listen to those cues and get yourself a drink of water

TWOWater Can Help Control Calories For years dieters have been drinking lots of water as a weight loss strategy While water doesnt have any magical effect on weight loss substituting it for higher calorie beverages can certainly help

THREEWater Helps Energize Muscles Cells that dont maintain their balance of fluids and electro-lytes shrivel which can result in muscle fatigue Drinking enough fluids is important when ex-ercising drink about 17 ounces of fluid about two hours before exercise During exercise they recommend that people start drinking flu-ids early and drink them at regular intervals to replace fluids lost by sweating

FOURWater Helps Keep Skin Looking Good Your skin contains plenty of water and functions as a pro-tective barrier to prevent excess fluid loss De-hydration makes your skin look more dry and wrinkled which can be improved with proper hydration

FIVEWater Helps Your Kidneys Body fluids transport waste products in and out of cells The main toxin in the body is blood urea nitrogen a water-soluble waste that is able to pass through the kidneys to be excreted in the urine When youre getting enough fluids urine flows freely is light in color and free of odor When your body is not getting enough fluids urine concentration col-or and odor increases because the kidneys trap extra fluid for bodily functions If you chronically drink too little you may be at higher risk for kidney stones

SIXWater Helps Maintain Normal Bowel Func-tion Adequate hydration keeps things flowing along your gastrointestinal tract and prevents constipation When you dont get enough fluid the colon pulls water from stools to maintain hydration mdash and the result is constipation Ad-equate fluid and fiber is the perfect combina-tion because the fluid pumps up the fiber and acts like a broom to keep your bowel function-ing properly

SEVENDrinking more water helps keep you energized and less fatigued Dehydration is one of the causes of fatigue and drinking water will keep you energized without the high and subsequent crash of caffeinated beverages

EIGHTWater helps keep natural chemicals in your body in balance By keeping well hydrated we are able to clear our bodies of toxins and ca-pable of optimal performance

TOP 8 REASONS TO DRINK WATER

AD

AP

TED

FR

OM

WE

BM

D

12

DEPENDING on your size and activity level you need to eat a certain amount of healthy calories each day The amount of protein a person needs is a function of body weight and size Carbohy-drates followed by fats provide the body with fuel and energy The more active a person is the more carbs and fat they will need to provide the fuel and subsequently the more calories they will consume

A 4-ounce serving of meat is about the size of a deck of cards and fulfills the daily recommend-ed portion of meat A serving size of vegetables

HOW MUCH SHOULD I EAT

WHITE BREAD

REGULAR PASTA

WHITE RICE

JUICE

CANNED VEGETABLES

BOTTLED SALAD DRESSING

SUGARY CEREAL

Whole grain bread with 3g of fiber per slice

Whole wheat pasta

Brown rice

Fresh or frozen fruit

Fresh or frozen vegetables

Oil vinegar (or lemon) salt and pepper

Cereal with at least 3 grams of fiberand less than 5 grams of sugar

INSTEAD OF THIS CHOOSE THIS

is only cup cooked or 1 cup raw (lettuce) A giant muffin or bagel is more than 1 serving We recommend pairing portions of meat with twice as many vegetables

13

SEVEN WAYS TO SIZE UP YOUR SERVINGS

2-3 servings from the Milk Group for calcium

2-3 servings from the Meat Group for iron

3-5 servings from the Vegetable Group for vitamin A

2-3 servings from the Fruit Group for vitamin C

6-11 servings from the Grain Groupfor fiber

MOST IMPORTANT

Especially if you are cutting calories remember to keep your diet nutritious

MEASURE FOOD PORTIONS so you know exactly how much food you are eating When a food scale or measuring cups arent handy you can still estimate your portion

3 oz of meat is about the size and thickness as a deckof playing cards or an audiotape cassette

A medium apple or peach is about the size of a tennis ball

1 oz of cheese is about the size of 4 stacked dice

12 cup of ice cream is about the size of a racquetball or tennis ball

1 cup of mashed potatoes or broccoli is about the size of your fist

1 teaspoon of butter or peanut butter is about the size of the tip of your thumb

1 ounce of nuts or small candies equal one handful

=

=

=

=

=

=

=

1

2

3

4

5

6

7

14

HOW MUCH SHOULD I EAT

WHEN YOUrsquoRE EATING OFF SOMEONE ELSErsquoS PLATE

k Choose grilled instead of fried (crunchy or crispy fried)

k Avoid processed salad dressings ask for olive oil and vinegar

k Choose small size drinks ask for water

k Ask for extra sides of vegetables steamed if possible

GRAINS1 sliced of whole-grain bread cup of cooked whole-grain cereal rice or pasta

VEGETABLES1 cup raw leafy vegetables12 cup of other vegetables

FRUITS1 medium apple orange pear peach or banana

CALCIUM FOODS1 cup of milk soy milk yogurt cup cooked broccoli spinach kale

PROTEIN FOODS2-3 oz lean meat poultry or fish cup cooked dry beans1 egg or 13 c nuts2 tbsp peanut butter almond or soy butter

5 or less servings

3-5 servings

2-4 servings

2-3 servings

2-3 servings

6-9 servings

4-5 servings

4-5 servings

3-5 servings

5-7 servings

Girlsndash9 servingsBoysndash11 servings

Girlsndash4 servingsBoysndash5 servings

Girlsndash3 servingsBoysndash4 servings

Girlsndash3 servings Boysndash3 servings

Girlsndash25 servingsBoys-3 servings

FOOD GROUP AND SERVING

CHILDREN (10 AND UNDER)

TEENAGERS ADULTS

15

STEP 1 Look at serving size Be aware that ldquoserving sizerdquo is not always the whole package If the serving size on the label is one cup and you eat two cups you are getting twice the calories fat and other nutrients listed on the label

STEP 2Look at how many calories are in a single serving

STEP 3 Look at fat and cholesterol limit these ldquoTotal fatrdquo includes saturated polyunsaturated and monounsaturated fats Avoid saturated and trans fats limit cholesterol to 300 mg a day

STEP 4 Limit Sodium Too much sodium or salt can lead to high blood pressure Sodium intake should be no more than 2400 mg per day Aim for foods that are low in sodium Using a one to one ratio of calories to sodium is a great rule to follow When reading labels make sure that the sodium content is less than the caloric content

STEP 5 Look at fiber Aim for foods with at least 3 grams of fiber per serving 5 grams per serving is con-sidered high

STEP 6 Look at sugars Aim for foods that are low in sugar Foods that contain more than 10 grams of sugar per serving should be limited Try to avoid processed sugars and use fruit as sweet-ener instead

STEP 7 Look at nutrients Make sure you get enough (Vitamin A C Calcium Iron) Look for foods with high DV for fiber vitamins A and C cal-cium and iron

STEP 8 Read the Daily Values (DV) A food item with 5 DV for fat means 5 of the amount of fat that a person consuming 2000 calories a day would eat Remember that DV is for the entire day and not just one meal

LEARN HOW TO DECIPHER NUTRITION FACTS

16

OR LESS GRAMS OF SUGAR

OR MORE GRAMS OF FIBER

OR LESS INGREDIENTS

555

MAKE SURE YOUR PACKAGED FOOD CONTAINS

GET ACQUAINTED WITH YOUR LABELS

17

1 SHOP THE PERIMETERThe healthy food and necessities such as fruits vegetables eggs milk etc are generally at the back of the store or on the sides forcing con-sumers to walk through the store and be ex-posed to the marketing tactics of processed and junk food companies Stay on the perimeter to make the most healthful choices

2 DONrsquoT SHOP HUNGRY Easy to grab and eat snack foods are conve-niently placed all over the supermarket espe-cially at the checkout counter

3 MAKE A LIST OF WHAT YOU NEED AND STICK TO ITResearch shows that the more products cus-tomers see the more they buy Come to the supermarket with a shopping list to avoid im-pulsive purchases

4 BEWARE OF HEALTH CLAIMSCompanies regularly use nutrition and health claims to sell food For example a sugar ce-real like Apple Jacks boasts on the box that it is a good source of fiber and made with whole grains But a quick look at the ingredients will show that sugar is the first ingredient and there are tons of food colorings and other unhealthy ingredients Arm yourself with the facts and READ THE LABELS to make the best choices

5 HIGH PROFIT NUTRITIONALLY BANKRUPT ITEMS ARE AT EYE LEVELMajor food companies pay more money to have certain products on eye level because they are the first products people see These products are most often junk food because they are highly profitable but nutritionally bankrupt Also no-tice the items by the cash register area -- there is almost always a huge selection of candy bars gum etc These are impulse buys ndash a last effort to get consumers to buy junk food before they walk out the door

6BE CAREFUL OF WEEKLY COUPONS OR SPECIAL FLYERSFood companies usually have specials of some sort but theyrsquore often not for healthy options This is yet another tactic to have consumers jus-tify the purchase of unhealthy foods

TIPS FOR DODGING CONSUMER TRAPS6

18

MEATGrass-Fed if possible

k ldquoNaturalrdquo ldquoFreshrdquo and Free-Range have no meaning USDAmdashprime choice selectmdash reflects fat content in descending order

k Red in package can be from Carbon Monoxide gas mdashCHECK DATES

k Pork try to find small farm eat sparingly

CHICKENIf possible get organic or Raised with No Antibioticsrdquo Hormones are NOT allowed

k ldquoNo Added Hormonesrdquo is meaningless

EGGSLook for USDA organic label if possible

k Better yet at CSA or Farmerrsquos Market The word ldquoNaturalrdquo is meaningless

FISHIn February 2004 the EPA estimated that as many as 630000 children are born each year with a risk for lowered intelligence and learning problems due to exposure to mercury

k High levels of mercury shark swordfish mackerel tilefish

k Low mercury shrimp canned LIGHT tuna salmon Pollack catfish

k If you are pregnant plan to get pregnant or have young childrenmdashonly eat 6 oz of tuna per week of albacore tuna

MILKWhen possible choose organic

k Avoid rGBH and rBST- artificial bovine gro- wth hormonemdashstimulates milk production but also exposes children to hormones that encourage early onset puberty

NAVIGATING NUTRITIONAL HEALTH CLAIMS

19

DIRTY DOZEN +Most contaminated fruits and vegetables due to fertilizers and pesticides buy organic when-ever possible

Apples

Celery

Sweet bell peppers

Peaches

Strawberries

Nectarines

Grapes

Spinach

Lettuce

Cucumbers

Blueberries

Potatoes

+Green beans

KaleGreens

CLEAN FIFTEENThe least contaminated fruits and vegetables

Onions

Sweet Corn

Pineapples

Avocado

Cabbage

Sweet Peas

Asparagus

Mangoes

Eggplant

Kiwi

Cantaloupe

Sweet Potatoes

Grapefruit

Watermelon

Mushrooms

FR

OM

H

TTP

W

WW

EW

GO

RG

FO

OD

NE

WS

SU

MM

AR

Y

9

BREAD CEREAL RICE amp PASTA

Whole grain products provide about 1-2 grams (or more) of fiber per serving

1 slice whole wheat bread

1 oz cereal (100 bran cereal contains 10 grams or more)

cup cooked barley bulgur grits and oat-

meal

VEGETABLES

Most vegetables contain about 2 to 3 grams of fiber per serving

cup cooked broccoli brussels sprouts cabbage carrots cauliflower collard greens corn eggplant green beans peas kale mushrooms okra parsnips potatoes pumpkin spinach sweet potatoes swiss chard winter squash

1 SERVING =

INF

OR

MAT

ION

AD

AP

TED

FR

OM

IN

STI

TUTE

FO

R I

NTE

GR

ATIV

E N

UTR

ITIO

N copy

10

8

cup raw carrots peppersFRUIT GROUP

Fresh frozen and dried fruits have about 2 grams of fiber per serving

1 medium apple banana kiwi nectarine orange pear

cup applesauce blackberries blueberries raspberries strawberries

NOTE fruit juice contains very little fiber

LEGUMES

Many legumes provide about 8 grams of fiber per serving Some legumes provide about 5 grams of fiber per serving

cup baked beans black beans blackeyed peas kidney beans navy beans pinto beans

cup cooked garbanzo beans lentils lima beans split peas

EASY WAYS TO CALCULATE FIBER IN FOOD WITHOUT THE LABEL

10

WHAT DOES 25 GRAMS OF FIBER LOOK LIKE

BOWL OF CEREAL WITH 5 GRAMS OF FIBER PER SERVING

APPLE

SANDWICH WITH 2 SLICES OF WHOLE WHEAT BREAD

1 CUP SALAD WITH MIXED VEGETABLES

CHILLI WITH CUP COOKED BEANS

5 grams

2 grams

4 grams

6 grams

8 grams

25 GRAMS FIBER

TYPICAL DAY AMOUNT OF FIBER

BREAKFAST

LUNCH

DINNER

TOTAL

11

ONEDrinking Water Helps Maintain the Balance of Body Fluids Your body is composed of about 60 water The functions of these bodily fluids include digestion absorption circulation cre-ation of saliva transportation of nutrients and maintenance of body temperature When youre low on fluids the brain triggers the bodys thirst mechanism You should listen to those cues and get yourself a drink of water

TWOWater Can Help Control Calories For years dieters have been drinking lots of water as a weight loss strategy While water doesnt have any magical effect on weight loss substituting it for higher calorie beverages can certainly help

THREEWater Helps Energize Muscles Cells that dont maintain their balance of fluids and electro-lytes shrivel which can result in muscle fatigue Drinking enough fluids is important when ex-ercising drink about 17 ounces of fluid about two hours before exercise During exercise they recommend that people start drinking flu-ids early and drink them at regular intervals to replace fluids lost by sweating

FOURWater Helps Keep Skin Looking Good Your skin contains plenty of water and functions as a pro-tective barrier to prevent excess fluid loss De-hydration makes your skin look more dry and wrinkled which can be improved with proper hydration

FIVEWater Helps Your Kidneys Body fluids transport waste products in and out of cells The main toxin in the body is blood urea nitrogen a water-soluble waste that is able to pass through the kidneys to be excreted in the urine When youre getting enough fluids urine flows freely is light in color and free of odor When your body is not getting enough fluids urine concentration col-or and odor increases because the kidneys trap extra fluid for bodily functions If you chronically drink too little you may be at higher risk for kidney stones

SIXWater Helps Maintain Normal Bowel Func-tion Adequate hydration keeps things flowing along your gastrointestinal tract and prevents constipation When you dont get enough fluid the colon pulls water from stools to maintain hydration mdash and the result is constipation Ad-equate fluid and fiber is the perfect combina-tion because the fluid pumps up the fiber and acts like a broom to keep your bowel function-ing properly

SEVENDrinking more water helps keep you energized and less fatigued Dehydration is one of the causes of fatigue and drinking water will keep you energized without the high and subsequent crash of caffeinated beverages

EIGHTWater helps keep natural chemicals in your body in balance By keeping well hydrated we are able to clear our bodies of toxins and ca-pable of optimal performance

TOP 8 REASONS TO DRINK WATER

AD

AP

TED

FR

OM

WE

BM

D

12

DEPENDING on your size and activity level you need to eat a certain amount of healthy calories each day The amount of protein a person needs is a function of body weight and size Carbohy-drates followed by fats provide the body with fuel and energy The more active a person is the more carbs and fat they will need to provide the fuel and subsequently the more calories they will consume

A 4-ounce serving of meat is about the size of a deck of cards and fulfills the daily recommend-ed portion of meat A serving size of vegetables

HOW MUCH SHOULD I EAT

WHITE BREAD

REGULAR PASTA

WHITE RICE

JUICE

CANNED VEGETABLES

BOTTLED SALAD DRESSING

SUGARY CEREAL

Whole grain bread with 3g of fiber per slice

Whole wheat pasta

Brown rice

Fresh or frozen fruit

Fresh or frozen vegetables

Oil vinegar (or lemon) salt and pepper

Cereal with at least 3 grams of fiberand less than 5 grams of sugar

INSTEAD OF THIS CHOOSE THIS

is only cup cooked or 1 cup raw (lettuce) A giant muffin or bagel is more than 1 serving We recommend pairing portions of meat with twice as many vegetables

13

SEVEN WAYS TO SIZE UP YOUR SERVINGS

2-3 servings from the Milk Group for calcium

2-3 servings from the Meat Group for iron

3-5 servings from the Vegetable Group for vitamin A

2-3 servings from the Fruit Group for vitamin C

6-11 servings from the Grain Groupfor fiber

MOST IMPORTANT

Especially if you are cutting calories remember to keep your diet nutritious

MEASURE FOOD PORTIONS so you know exactly how much food you are eating When a food scale or measuring cups arent handy you can still estimate your portion

3 oz of meat is about the size and thickness as a deckof playing cards or an audiotape cassette

A medium apple or peach is about the size of a tennis ball

1 oz of cheese is about the size of 4 stacked dice

12 cup of ice cream is about the size of a racquetball or tennis ball

1 cup of mashed potatoes or broccoli is about the size of your fist

1 teaspoon of butter or peanut butter is about the size of the tip of your thumb

1 ounce of nuts or small candies equal one handful

=

=

=

=

=

=

=

1

2

3

4

5

6

7

14

HOW MUCH SHOULD I EAT

WHEN YOUrsquoRE EATING OFF SOMEONE ELSErsquoS PLATE

k Choose grilled instead of fried (crunchy or crispy fried)

k Avoid processed salad dressings ask for olive oil and vinegar

k Choose small size drinks ask for water

k Ask for extra sides of vegetables steamed if possible

GRAINS1 sliced of whole-grain bread cup of cooked whole-grain cereal rice or pasta

VEGETABLES1 cup raw leafy vegetables12 cup of other vegetables

FRUITS1 medium apple orange pear peach or banana

CALCIUM FOODS1 cup of milk soy milk yogurt cup cooked broccoli spinach kale

PROTEIN FOODS2-3 oz lean meat poultry or fish cup cooked dry beans1 egg or 13 c nuts2 tbsp peanut butter almond or soy butter

5 or less servings

3-5 servings

2-4 servings

2-3 servings

2-3 servings

6-9 servings

4-5 servings

4-5 servings

3-5 servings

5-7 servings

Girlsndash9 servingsBoysndash11 servings

Girlsndash4 servingsBoysndash5 servings

Girlsndash3 servingsBoysndash4 servings

Girlsndash3 servings Boysndash3 servings

Girlsndash25 servingsBoys-3 servings

FOOD GROUP AND SERVING

CHILDREN (10 AND UNDER)

TEENAGERS ADULTS

15

STEP 1 Look at serving size Be aware that ldquoserving sizerdquo is not always the whole package If the serving size on the label is one cup and you eat two cups you are getting twice the calories fat and other nutrients listed on the label

STEP 2Look at how many calories are in a single serving

STEP 3 Look at fat and cholesterol limit these ldquoTotal fatrdquo includes saturated polyunsaturated and monounsaturated fats Avoid saturated and trans fats limit cholesterol to 300 mg a day

STEP 4 Limit Sodium Too much sodium or salt can lead to high blood pressure Sodium intake should be no more than 2400 mg per day Aim for foods that are low in sodium Using a one to one ratio of calories to sodium is a great rule to follow When reading labels make sure that the sodium content is less than the caloric content

STEP 5 Look at fiber Aim for foods with at least 3 grams of fiber per serving 5 grams per serving is con-sidered high

STEP 6 Look at sugars Aim for foods that are low in sugar Foods that contain more than 10 grams of sugar per serving should be limited Try to avoid processed sugars and use fruit as sweet-ener instead

STEP 7 Look at nutrients Make sure you get enough (Vitamin A C Calcium Iron) Look for foods with high DV for fiber vitamins A and C cal-cium and iron

STEP 8 Read the Daily Values (DV) A food item with 5 DV for fat means 5 of the amount of fat that a person consuming 2000 calories a day would eat Remember that DV is for the entire day and not just one meal

LEARN HOW TO DECIPHER NUTRITION FACTS

16

OR LESS GRAMS OF SUGAR

OR MORE GRAMS OF FIBER

OR LESS INGREDIENTS

555

MAKE SURE YOUR PACKAGED FOOD CONTAINS

GET ACQUAINTED WITH YOUR LABELS

17

1 SHOP THE PERIMETERThe healthy food and necessities such as fruits vegetables eggs milk etc are generally at the back of the store or on the sides forcing con-sumers to walk through the store and be ex-posed to the marketing tactics of processed and junk food companies Stay on the perimeter to make the most healthful choices

2 DONrsquoT SHOP HUNGRY Easy to grab and eat snack foods are conve-niently placed all over the supermarket espe-cially at the checkout counter

3 MAKE A LIST OF WHAT YOU NEED AND STICK TO ITResearch shows that the more products cus-tomers see the more they buy Come to the supermarket with a shopping list to avoid im-pulsive purchases

4 BEWARE OF HEALTH CLAIMSCompanies regularly use nutrition and health claims to sell food For example a sugar ce-real like Apple Jacks boasts on the box that it is a good source of fiber and made with whole grains But a quick look at the ingredients will show that sugar is the first ingredient and there are tons of food colorings and other unhealthy ingredients Arm yourself with the facts and READ THE LABELS to make the best choices

5 HIGH PROFIT NUTRITIONALLY BANKRUPT ITEMS ARE AT EYE LEVELMajor food companies pay more money to have certain products on eye level because they are the first products people see These products are most often junk food because they are highly profitable but nutritionally bankrupt Also no-tice the items by the cash register area -- there is almost always a huge selection of candy bars gum etc These are impulse buys ndash a last effort to get consumers to buy junk food before they walk out the door

6BE CAREFUL OF WEEKLY COUPONS OR SPECIAL FLYERSFood companies usually have specials of some sort but theyrsquore often not for healthy options This is yet another tactic to have consumers jus-tify the purchase of unhealthy foods

TIPS FOR DODGING CONSUMER TRAPS6

18

MEATGrass-Fed if possible

k ldquoNaturalrdquo ldquoFreshrdquo and Free-Range have no meaning USDAmdashprime choice selectmdash reflects fat content in descending order

k Red in package can be from Carbon Monoxide gas mdashCHECK DATES

k Pork try to find small farm eat sparingly

CHICKENIf possible get organic or Raised with No Antibioticsrdquo Hormones are NOT allowed

k ldquoNo Added Hormonesrdquo is meaningless

EGGSLook for USDA organic label if possible

k Better yet at CSA or Farmerrsquos Market The word ldquoNaturalrdquo is meaningless

FISHIn February 2004 the EPA estimated that as many as 630000 children are born each year with a risk for lowered intelligence and learning problems due to exposure to mercury

k High levels of mercury shark swordfish mackerel tilefish

k Low mercury shrimp canned LIGHT tuna salmon Pollack catfish

k If you are pregnant plan to get pregnant or have young childrenmdashonly eat 6 oz of tuna per week of albacore tuna

MILKWhen possible choose organic

k Avoid rGBH and rBST- artificial bovine gro- wth hormonemdashstimulates milk production but also exposes children to hormones that encourage early onset puberty

NAVIGATING NUTRITIONAL HEALTH CLAIMS

19

DIRTY DOZEN +Most contaminated fruits and vegetables due to fertilizers and pesticides buy organic when-ever possible

Apples

Celery

Sweet bell peppers

Peaches

Strawberries

Nectarines

Grapes

Spinach

Lettuce

Cucumbers

Blueberries

Potatoes

+Green beans

KaleGreens

CLEAN FIFTEENThe least contaminated fruits and vegetables

Onions

Sweet Corn

Pineapples

Avocado

Cabbage

Sweet Peas

Asparagus

Mangoes

Eggplant

Kiwi

Cantaloupe

Sweet Potatoes

Grapefruit

Watermelon

Mushrooms

FR

OM

H

TTP

W

WW

EW

GO

RG

FO

OD

NE

WS

SU

MM

AR

Y

10

WHAT DOES 25 GRAMS OF FIBER LOOK LIKE

BOWL OF CEREAL WITH 5 GRAMS OF FIBER PER SERVING

APPLE

SANDWICH WITH 2 SLICES OF WHOLE WHEAT BREAD

1 CUP SALAD WITH MIXED VEGETABLES

CHILLI WITH CUP COOKED BEANS

5 grams

2 grams

4 grams

6 grams

8 grams

25 GRAMS FIBER

TYPICAL DAY AMOUNT OF FIBER

BREAKFAST

LUNCH

DINNER

TOTAL

11

ONEDrinking Water Helps Maintain the Balance of Body Fluids Your body is composed of about 60 water The functions of these bodily fluids include digestion absorption circulation cre-ation of saliva transportation of nutrients and maintenance of body temperature When youre low on fluids the brain triggers the bodys thirst mechanism You should listen to those cues and get yourself a drink of water

TWOWater Can Help Control Calories For years dieters have been drinking lots of water as a weight loss strategy While water doesnt have any magical effect on weight loss substituting it for higher calorie beverages can certainly help

THREEWater Helps Energize Muscles Cells that dont maintain their balance of fluids and electro-lytes shrivel which can result in muscle fatigue Drinking enough fluids is important when ex-ercising drink about 17 ounces of fluid about two hours before exercise During exercise they recommend that people start drinking flu-ids early and drink them at regular intervals to replace fluids lost by sweating

FOURWater Helps Keep Skin Looking Good Your skin contains plenty of water and functions as a pro-tective barrier to prevent excess fluid loss De-hydration makes your skin look more dry and wrinkled which can be improved with proper hydration

FIVEWater Helps Your Kidneys Body fluids transport waste products in and out of cells The main toxin in the body is blood urea nitrogen a water-soluble waste that is able to pass through the kidneys to be excreted in the urine When youre getting enough fluids urine flows freely is light in color and free of odor When your body is not getting enough fluids urine concentration col-or and odor increases because the kidneys trap extra fluid for bodily functions If you chronically drink too little you may be at higher risk for kidney stones

SIXWater Helps Maintain Normal Bowel Func-tion Adequate hydration keeps things flowing along your gastrointestinal tract and prevents constipation When you dont get enough fluid the colon pulls water from stools to maintain hydration mdash and the result is constipation Ad-equate fluid and fiber is the perfect combina-tion because the fluid pumps up the fiber and acts like a broom to keep your bowel function-ing properly

SEVENDrinking more water helps keep you energized and less fatigued Dehydration is one of the causes of fatigue and drinking water will keep you energized without the high and subsequent crash of caffeinated beverages

EIGHTWater helps keep natural chemicals in your body in balance By keeping well hydrated we are able to clear our bodies of toxins and ca-pable of optimal performance

TOP 8 REASONS TO DRINK WATER

AD

AP

TED

FR

OM

WE

BM

D

12

DEPENDING on your size and activity level you need to eat a certain amount of healthy calories each day The amount of protein a person needs is a function of body weight and size Carbohy-drates followed by fats provide the body with fuel and energy The more active a person is the more carbs and fat they will need to provide the fuel and subsequently the more calories they will consume

A 4-ounce serving of meat is about the size of a deck of cards and fulfills the daily recommend-ed portion of meat A serving size of vegetables

HOW MUCH SHOULD I EAT

WHITE BREAD

REGULAR PASTA

WHITE RICE

JUICE

CANNED VEGETABLES

BOTTLED SALAD DRESSING

SUGARY CEREAL

Whole grain bread with 3g of fiber per slice

Whole wheat pasta

Brown rice

Fresh or frozen fruit

Fresh or frozen vegetables

Oil vinegar (or lemon) salt and pepper

Cereal with at least 3 grams of fiberand less than 5 grams of sugar

INSTEAD OF THIS CHOOSE THIS

is only cup cooked or 1 cup raw (lettuce) A giant muffin or bagel is more than 1 serving We recommend pairing portions of meat with twice as many vegetables

13

SEVEN WAYS TO SIZE UP YOUR SERVINGS

2-3 servings from the Milk Group for calcium

2-3 servings from the Meat Group for iron

3-5 servings from the Vegetable Group for vitamin A

2-3 servings from the Fruit Group for vitamin C

6-11 servings from the Grain Groupfor fiber

MOST IMPORTANT

Especially if you are cutting calories remember to keep your diet nutritious

MEASURE FOOD PORTIONS so you know exactly how much food you are eating When a food scale or measuring cups arent handy you can still estimate your portion

3 oz of meat is about the size and thickness as a deckof playing cards or an audiotape cassette

A medium apple or peach is about the size of a tennis ball

1 oz of cheese is about the size of 4 stacked dice

12 cup of ice cream is about the size of a racquetball or tennis ball

1 cup of mashed potatoes or broccoli is about the size of your fist

1 teaspoon of butter or peanut butter is about the size of the tip of your thumb

1 ounce of nuts or small candies equal one handful

=

=

=

=

=

=

=

1

2

3

4

5

6

7

14

HOW MUCH SHOULD I EAT

WHEN YOUrsquoRE EATING OFF SOMEONE ELSErsquoS PLATE

k Choose grilled instead of fried (crunchy or crispy fried)

k Avoid processed salad dressings ask for olive oil and vinegar

k Choose small size drinks ask for water

k Ask for extra sides of vegetables steamed if possible

GRAINS1 sliced of whole-grain bread cup of cooked whole-grain cereal rice or pasta

VEGETABLES1 cup raw leafy vegetables12 cup of other vegetables

FRUITS1 medium apple orange pear peach or banana

CALCIUM FOODS1 cup of milk soy milk yogurt cup cooked broccoli spinach kale

PROTEIN FOODS2-3 oz lean meat poultry or fish cup cooked dry beans1 egg or 13 c nuts2 tbsp peanut butter almond or soy butter

5 or less servings

3-5 servings

2-4 servings

2-3 servings

2-3 servings

6-9 servings

4-5 servings

4-5 servings

3-5 servings

5-7 servings

Girlsndash9 servingsBoysndash11 servings

Girlsndash4 servingsBoysndash5 servings

Girlsndash3 servingsBoysndash4 servings

Girlsndash3 servings Boysndash3 servings

Girlsndash25 servingsBoys-3 servings

FOOD GROUP AND SERVING

CHILDREN (10 AND UNDER)

TEENAGERS ADULTS

15

STEP 1 Look at serving size Be aware that ldquoserving sizerdquo is not always the whole package If the serving size on the label is one cup and you eat two cups you are getting twice the calories fat and other nutrients listed on the label

STEP 2Look at how many calories are in a single serving

STEP 3 Look at fat and cholesterol limit these ldquoTotal fatrdquo includes saturated polyunsaturated and monounsaturated fats Avoid saturated and trans fats limit cholesterol to 300 mg a day

STEP 4 Limit Sodium Too much sodium or salt can lead to high blood pressure Sodium intake should be no more than 2400 mg per day Aim for foods that are low in sodium Using a one to one ratio of calories to sodium is a great rule to follow When reading labels make sure that the sodium content is less than the caloric content

STEP 5 Look at fiber Aim for foods with at least 3 grams of fiber per serving 5 grams per serving is con-sidered high

STEP 6 Look at sugars Aim for foods that are low in sugar Foods that contain more than 10 grams of sugar per serving should be limited Try to avoid processed sugars and use fruit as sweet-ener instead

STEP 7 Look at nutrients Make sure you get enough (Vitamin A C Calcium Iron) Look for foods with high DV for fiber vitamins A and C cal-cium and iron

STEP 8 Read the Daily Values (DV) A food item with 5 DV for fat means 5 of the amount of fat that a person consuming 2000 calories a day would eat Remember that DV is for the entire day and not just one meal

LEARN HOW TO DECIPHER NUTRITION FACTS

16

OR LESS GRAMS OF SUGAR

OR MORE GRAMS OF FIBER

OR LESS INGREDIENTS

555

MAKE SURE YOUR PACKAGED FOOD CONTAINS

GET ACQUAINTED WITH YOUR LABELS

17

1 SHOP THE PERIMETERThe healthy food and necessities such as fruits vegetables eggs milk etc are generally at the back of the store or on the sides forcing con-sumers to walk through the store and be ex-posed to the marketing tactics of processed and junk food companies Stay on the perimeter to make the most healthful choices

2 DONrsquoT SHOP HUNGRY Easy to grab and eat snack foods are conve-niently placed all over the supermarket espe-cially at the checkout counter

3 MAKE A LIST OF WHAT YOU NEED AND STICK TO ITResearch shows that the more products cus-tomers see the more they buy Come to the supermarket with a shopping list to avoid im-pulsive purchases

4 BEWARE OF HEALTH CLAIMSCompanies regularly use nutrition and health claims to sell food For example a sugar ce-real like Apple Jacks boasts on the box that it is a good source of fiber and made with whole grains But a quick look at the ingredients will show that sugar is the first ingredient and there are tons of food colorings and other unhealthy ingredients Arm yourself with the facts and READ THE LABELS to make the best choices

5 HIGH PROFIT NUTRITIONALLY BANKRUPT ITEMS ARE AT EYE LEVELMajor food companies pay more money to have certain products on eye level because they are the first products people see These products are most often junk food because they are highly profitable but nutritionally bankrupt Also no-tice the items by the cash register area -- there is almost always a huge selection of candy bars gum etc These are impulse buys ndash a last effort to get consumers to buy junk food before they walk out the door

6BE CAREFUL OF WEEKLY COUPONS OR SPECIAL FLYERSFood companies usually have specials of some sort but theyrsquore often not for healthy options This is yet another tactic to have consumers jus-tify the purchase of unhealthy foods

TIPS FOR DODGING CONSUMER TRAPS6

18

MEATGrass-Fed if possible

k ldquoNaturalrdquo ldquoFreshrdquo and Free-Range have no meaning USDAmdashprime choice selectmdash reflects fat content in descending order

k Red in package can be from Carbon Monoxide gas mdashCHECK DATES

k Pork try to find small farm eat sparingly

CHICKENIf possible get organic or Raised with No Antibioticsrdquo Hormones are NOT allowed

k ldquoNo Added Hormonesrdquo is meaningless

EGGSLook for USDA organic label if possible

k Better yet at CSA or Farmerrsquos Market The word ldquoNaturalrdquo is meaningless

FISHIn February 2004 the EPA estimated that as many as 630000 children are born each year with a risk for lowered intelligence and learning problems due to exposure to mercury

k High levels of mercury shark swordfish mackerel tilefish

k Low mercury shrimp canned LIGHT tuna salmon Pollack catfish

k If you are pregnant plan to get pregnant or have young childrenmdashonly eat 6 oz of tuna per week of albacore tuna

MILKWhen possible choose organic

k Avoid rGBH and rBST- artificial bovine gro- wth hormonemdashstimulates milk production but also exposes children to hormones that encourage early onset puberty

NAVIGATING NUTRITIONAL HEALTH CLAIMS

19

DIRTY DOZEN +Most contaminated fruits and vegetables due to fertilizers and pesticides buy organic when-ever possible

Apples

Celery

Sweet bell peppers

Peaches

Strawberries

Nectarines

Grapes

Spinach

Lettuce

Cucumbers

Blueberries

Potatoes

+Green beans

KaleGreens

CLEAN FIFTEENThe least contaminated fruits and vegetables

Onions

Sweet Corn

Pineapples

Avocado

Cabbage

Sweet Peas

Asparagus

Mangoes

Eggplant

Kiwi

Cantaloupe

Sweet Potatoes

Grapefruit

Watermelon

Mushrooms

FR

OM

H

TTP

W

WW

EW

GO

RG

FO

OD

NE

WS

SU

MM

AR

Y

11

ONEDrinking Water Helps Maintain the Balance of Body Fluids Your body is composed of about 60 water The functions of these bodily fluids include digestion absorption circulation cre-ation of saliva transportation of nutrients and maintenance of body temperature When youre low on fluids the brain triggers the bodys thirst mechanism You should listen to those cues and get yourself a drink of water

TWOWater Can Help Control Calories For years dieters have been drinking lots of water as a weight loss strategy While water doesnt have any magical effect on weight loss substituting it for higher calorie beverages can certainly help

THREEWater Helps Energize Muscles Cells that dont maintain their balance of fluids and electro-lytes shrivel which can result in muscle fatigue Drinking enough fluids is important when ex-ercising drink about 17 ounces of fluid about two hours before exercise During exercise they recommend that people start drinking flu-ids early and drink them at regular intervals to replace fluids lost by sweating

FOURWater Helps Keep Skin Looking Good Your skin contains plenty of water and functions as a pro-tective barrier to prevent excess fluid loss De-hydration makes your skin look more dry and wrinkled which can be improved with proper hydration

FIVEWater Helps Your Kidneys Body fluids transport waste products in and out of cells The main toxin in the body is blood urea nitrogen a water-soluble waste that is able to pass through the kidneys to be excreted in the urine When youre getting enough fluids urine flows freely is light in color and free of odor When your body is not getting enough fluids urine concentration col-or and odor increases because the kidneys trap extra fluid for bodily functions If you chronically drink too little you may be at higher risk for kidney stones

SIXWater Helps Maintain Normal Bowel Func-tion Adequate hydration keeps things flowing along your gastrointestinal tract and prevents constipation When you dont get enough fluid the colon pulls water from stools to maintain hydration mdash and the result is constipation Ad-equate fluid and fiber is the perfect combina-tion because the fluid pumps up the fiber and acts like a broom to keep your bowel function-ing properly

SEVENDrinking more water helps keep you energized and less fatigued Dehydration is one of the causes of fatigue and drinking water will keep you energized without the high and subsequent crash of caffeinated beverages

EIGHTWater helps keep natural chemicals in your body in balance By keeping well hydrated we are able to clear our bodies of toxins and ca-pable of optimal performance

TOP 8 REASONS TO DRINK WATER

AD

AP

TED

FR

OM

WE

BM

D

12

DEPENDING on your size and activity level you need to eat a certain amount of healthy calories each day The amount of protein a person needs is a function of body weight and size Carbohy-drates followed by fats provide the body with fuel and energy The more active a person is the more carbs and fat they will need to provide the fuel and subsequently the more calories they will consume

A 4-ounce serving of meat is about the size of a deck of cards and fulfills the daily recommend-ed portion of meat A serving size of vegetables

HOW MUCH SHOULD I EAT

WHITE BREAD

REGULAR PASTA

WHITE RICE

JUICE

CANNED VEGETABLES

BOTTLED SALAD DRESSING

SUGARY CEREAL

Whole grain bread with 3g of fiber per slice

Whole wheat pasta

Brown rice

Fresh or frozen fruit

Fresh or frozen vegetables

Oil vinegar (or lemon) salt and pepper

Cereal with at least 3 grams of fiberand less than 5 grams of sugar

INSTEAD OF THIS CHOOSE THIS

is only cup cooked or 1 cup raw (lettuce) A giant muffin or bagel is more than 1 serving We recommend pairing portions of meat with twice as many vegetables

13

SEVEN WAYS TO SIZE UP YOUR SERVINGS

2-3 servings from the Milk Group for calcium

2-3 servings from the Meat Group for iron

3-5 servings from the Vegetable Group for vitamin A

2-3 servings from the Fruit Group for vitamin C

6-11 servings from the Grain Groupfor fiber

MOST IMPORTANT

Especially if you are cutting calories remember to keep your diet nutritious

MEASURE FOOD PORTIONS so you know exactly how much food you are eating When a food scale or measuring cups arent handy you can still estimate your portion

3 oz of meat is about the size and thickness as a deckof playing cards or an audiotape cassette

A medium apple or peach is about the size of a tennis ball

1 oz of cheese is about the size of 4 stacked dice

12 cup of ice cream is about the size of a racquetball or tennis ball

1 cup of mashed potatoes or broccoli is about the size of your fist

1 teaspoon of butter or peanut butter is about the size of the tip of your thumb

1 ounce of nuts or small candies equal one handful

=

=

=

=

=

=

=

1

2

3

4

5

6

7

14

HOW MUCH SHOULD I EAT

WHEN YOUrsquoRE EATING OFF SOMEONE ELSErsquoS PLATE

k Choose grilled instead of fried (crunchy or crispy fried)

k Avoid processed salad dressings ask for olive oil and vinegar

k Choose small size drinks ask for water

k Ask for extra sides of vegetables steamed if possible

GRAINS1 sliced of whole-grain bread cup of cooked whole-grain cereal rice or pasta

VEGETABLES1 cup raw leafy vegetables12 cup of other vegetables

FRUITS1 medium apple orange pear peach or banana

CALCIUM FOODS1 cup of milk soy milk yogurt cup cooked broccoli spinach kale

PROTEIN FOODS2-3 oz lean meat poultry or fish cup cooked dry beans1 egg or 13 c nuts2 tbsp peanut butter almond or soy butter

5 or less servings

3-5 servings

2-4 servings

2-3 servings

2-3 servings

6-9 servings

4-5 servings

4-5 servings

3-5 servings

5-7 servings

Girlsndash9 servingsBoysndash11 servings

Girlsndash4 servingsBoysndash5 servings

Girlsndash3 servingsBoysndash4 servings

Girlsndash3 servings Boysndash3 servings

Girlsndash25 servingsBoys-3 servings

FOOD GROUP AND SERVING

CHILDREN (10 AND UNDER)

TEENAGERS ADULTS

15

STEP 1 Look at serving size Be aware that ldquoserving sizerdquo is not always the whole package If the serving size on the label is one cup and you eat two cups you are getting twice the calories fat and other nutrients listed on the label

STEP 2Look at how many calories are in a single serving

STEP 3 Look at fat and cholesterol limit these ldquoTotal fatrdquo includes saturated polyunsaturated and monounsaturated fats Avoid saturated and trans fats limit cholesterol to 300 mg a day

STEP 4 Limit Sodium Too much sodium or salt can lead to high blood pressure Sodium intake should be no more than 2400 mg per day Aim for foods that are low in sodium Using a one to one ratio of calories to sodium is a great rule to follow When reading labels make sure that the sodium content is less than the caloric content

STEP 5 Look at fiber Aim for foods with at least 3 grams of fiber per serving 5 grams per serving is con-sidered high

STEP 6 Look at sugars Aim for foods that are low in sugar Foods that contain more than 10 grams of sugar per serving should be limited Try to avoid processed sugars and use fruit as sweet-ener instead

STEP 7 Look at nutrients Make sure you get enough (Vitamin A C Calcium Iron) Look for foods with high DV for fiber vitamins A and C cal-cium and iron

STEP 8 Read the Daily Values (DV) A food item with 5 DV for fat means 5 of the amount of fat that a person consuming 2000 calories a day would eat Remember that DV is for the entire day and not just one meal

LEARN HOW TO DECIPHER NUTRITION FACTS

16

OR LESS GRAMS OF SUGAR

OR MORE GRAMS OF FIBER

OR LESS INGREDIENTS

555

MAKE SURE YOUR PACKAGED FOOD CONTAINS

GET ACQUAINTED WITH YOUR LABELS

17

1 SHOP THE PERIMETERThe healthy food and necessities such as fruits vegetables eggs milk etc are generally at the back of the store or on the sides forcing con-sumers to walk through the store and be ex-posed to the marketing tactics of processed and junk food companies Stay on the perimeter to make the most healthful choices

2 DONrsquoT SHOP HUNGRY Easy to grab and eat snack foods are conve-niently placed all over the supermarket espe-cially at the checkout counter

3 MAKE A LIST OF WHAT YOU NEED AND STICK TO ITResearch shows that the more products cus-tomers see the more they buy Come to the supermarket with a shopping list to avoid im-pulsive purchases

4 BEWARE OF HEALTH CLAIMSCompanies regularly use nutrition and health claims to sell food For example a sugar ce-real like Apple Jacks boasts on the box that it is a good source of fiber and made with whole grains But a quick look at the ingredients will show that sugar is the first ingredient and there are tons of food colorings and other unhealthy ingredients Arm yourself with the facts and READ THE LABELS to make the best choices

5 HIGH PROFIT NUTRITIONALLY BANKRUPT ITEMS ARE AT EYE LEVELMajor food companies pay more money to have certain products on eye level because they are the first products people see These products are most often junk food because they are highly profitable but nutritionally bankrupt Also no-tice the items by the cash register area -- there is almost always a huge selection of candy bars gum etc These are impulse buys ndash a last effort to get consumers to buy junk food before they walk out the door

6BE CAREFUL OF WEEKLY COUPONS OR SPECIAL FLYERSFood companies usually have specials of some sort but theyrsquore often not for healthy options This is yet another tactic to have consumers jus-tify the purchase of unhealthy foods

TIPS FOR DODGING CONSUMER TRAPS6

18

MEATGrass-Fed if possible

k ldquoNaturalrdquo ldquoFreshrdquo and Free-Range have no meaning USDAmdashprime choice selectmdash reflects fat content in descending order

k Red in package can be from Carbon Monoxide gas mdashCHECK DATES

k Pork try to find small farm eat sparingly

CHICKENIf possible get organic or Raised with No Antibioticsrdquo Hormones are NOT allowed

k ldquoNo Added Hormonesrdquo is meaningless

EGGSLook for USDA organic label if possible

k Better yet at CSA or Farmerrsquos Market The word ldquoNaturalrdquo is meaningless

FISHIn February 2004 the EPA estimated that as many as 630000 children are born each year with a risk for lowered intelligence and learning problems due to exposure to mercury

k High levels of mercury shark swordfish mackerel tilefish

k Low mercury shrimp canned LIGHT tuna salmon Pollack catfish

k If you are pregnant plan to get pregnant or have young childrenmdashonly eat 6 oz of tuna per week of albacore tuna

MILKWhen possible choose organic

k Avoid rGBH and rBST- artificial bovine gro- wth hormonemdashstimulates milk production but also exposes children to hormones that encourage early onset puberty

NAVIGATING NUTRITIONAL HEALTH CLAIMS

19

DIRTY DOZEN +Most contaminated fruits and vegetables due to fertilizers and pesticides buy organic when-ever possible

Apples

Celery

Sweet bell peppers

Peaches

Strawberries

Nectarines

Grapes

Spinach

Lettuce

Cucumbers

Blueberries

Potatoes

+Green beans

KaleGreens

CLEAN FIFTEENThe least contaminated fruits and vegetables

Onions

Sweet Corn

Pineapples

Avocado

Cabbage

Sweet Peas

Asparagus

Mangoes

Eggplant

Kiwi

Cantaloupe

Sweet Potatoes

Grapefruit

Watermelon

Mushrooms

FR

OM

H

TTP

W

WW

EW

GO

RG

FO

OD

NE

WS

SU

MM

AR

Y

12

DEPENDING on your size and activity level you need to eat a certain amount of healthy calories each day The amount of protein a person needs is a function of body weight and size Carbohy-drates followed by fats provide the body with fuel and energy The more active a person is the more carbs and fat they will need to provide the fuel and subsequently the more calories they will consume

A 4-ounce serving of meat is about the size of a deck of cards and fulfills the daily recommend-ed portion of meat A serving size of vegetables

HOW MUCH SHOULD I EAT

WHITE BREAD

REGULAR PASTA

WHITE RICE

JUICE

CANNED VEGETABLES

BOTTLED SALAD DRESSING

SUGARY CEREAL

Whole grain bread with 3g of fiber per slice

Whole wheat pasta

Brown rice

Fresh or frozen fruit

Fresh or frozen vegetables

Oil vinegar (or lemon) salt and pepper

Cereal with at least 3 grams of fiberand less than 5 grams of sugar

INSTEAD OF THIS CHOOSE THIS

is only cup cooked or 1 cup raw (lettuce) A giant muffin or bagel is more than 1 serving We recommend pairing portions of meat with twice as many vegetables

13

SEVEN WAYS TO SIZE UP YOUR SERVINGS

2-3 servings from the Milk Group for calcium

2-3 servings from the Meat Group for iron

3-5 servings from the Vegetable Group for vitamin A

2-3 servings from the Fruit Group for vitamin C

6-11 servings from the Grain Groupfor fiber

MOST IMPORTANT

Especially if you are cutting calories remember to keep your diet nutritious

MEASURE FOOD PORTIONS so you know exactly how much food you are eating When a food scale or measuring cups arent handy you can still estimate your portion

3 oz of meat is about the size and thickness as a deckof playing cards or an audiotape cassette

A medium apple or peach is about the size of a tennis ball

1 oz of cheese is about the size of 4 stacked dice

12 cup of ice cream is about the size of a racquetball or tennis ball

1 cup of mashed potatoes or broccoli is about the size of your fist

1 teaspoon of butter or peanut butter is about the size of the tip of your thumb

1 ounce of nuts or small candies equal one handful

=

=

=

=

=

=

=

1

2

3

4

5

6

7

14

HOW MUCH SHOULD I EAT

WHEN YOUrsquoRE EATING OFF SOMEONE ELSErsquoS PLATE

k Choose grilled instead of fried (crunchy or crispy fried)

k Avoid processed salad dressings ask for olive oil and vinegar

k Choose small size drinks ask for water

k Ask for extra sides of vegetables steamed if possible

GRAINS1 sliced of whole-grain bread cup of cooked whole-grain cereal rice or pasta

VEGETABLES1 cup raw leafy vegetables12 cup of other vegetables

FRUITS1 medium apple orange pear peach or banana

CALCIUM FOODS1 cup of milk soy milk yogurt cup cooked broccoli spinach kale

PROTEIN FOODS2-3 oz lean meat poultry or fish cup cooked dry beans1 egg or 13 c nuts2 tbsp peanut butter almond or soy butter

5 or less servings

3-5 servings

2-4 servings

2-3 servings

2-3 servings

6-9 servings

4-5 servings

4-5 servings

3-5 servings

5-7 servings

Girlsndash9 servingsBoysndash11 servings

Girlsndash4 servingsBoysndash5 servings

Girlsndash3 servingsBoysndash4 servings

Girlsndash3 servings Boysndash3 servings

Girlsndash25 servingsBoys-3 servings

FOOD GROUP AND SERVING

CHILDREN (10 AND UNDER)

TEENAGERS ADULTS

15

STEP 1 Look at serving size Be aware that ldquoserving sizerdquo is not always the whole package If the serving size on the label is one cup and you eat two cups you are getting twice the calories fat and other nutrients listed on the label

STEP 2Look at how many calories are in a single serving

STEP 3 Look at fat and cholesterol limit these ldquoTotal fatrdquo includes saturated polyunsaturated and monounsaturated fats Avoid saturated and trans fats limit cholesterol to 300 mg a day

STEP 4 Limit Sodium Too much sodium or salt can lead to high blood pressure Sodium intake should be no more than 2400 mg per day Aim for foods that are low in sodium Using a one to one ratio of calories to sodium is a great rule to follow When reading labels make sure that the sodium content is less than the caloric content

STEP 5 Look at fiber Aim for foods with at least 3 grams of fiber per serving 5 grams per serving is con-sidered high

STEP 6 Look at sugars Aim for foods that are low in sugar Foods that contain more than 10 grams of sugar per serving should be limited Try to avoid processed sugars and use fruit as sweet-ener instead

STEP 7 Look at nutrients Make sure you get enough (Vitamin A C Calcium Iron) Look for foods with high DV for fiber vitamins A and C cal-cium and iron

STEP 8 Read the Daily Values (DV) A food item with 5 DV for fat means 5 of the amount of fat that a person consuming 2000 calories a day would eat Remember that DV is for the entire day and not just one meal

LEARN HOW TO DECIPHER NUTRITION FACTS

16

OR LESS GRAMS OF SUGAR

OR MORE GRAMS OF FIBER

OR LESS INGREDIENTS

555

MAKE SURE YOUR PACKAGED FOOD CONTAINS

GET ACQUAINTED WITH YOUR LABELS

17

1 SHOP THE PERIMETERThe healthy food and necessities such as fruits vegetables eggs milk etc are generally at the back of the store or on the sides forcing con-sumers to walk through the store and be ex-posed to the marketing tactics of processed and junk food companies Stay on the perimeter to make the most healthful choices

2 DONrsquoT SHOP HUNGRY Easy to grab and eat snack foods are conve-niently placed all over the supermarket espe-cially at the checkout counter

3 MAKE A LIST OF WHAT YOU NEED AND STICK TO ITResearch shows that the more products cus-tomers see the more they buy Come to the supermarket with a shopping list to avoid im-pulsive purchases

4 BEWARE OF HEALTH CLAIMSCompanies regularly use nutrition and health claims to sell food For example a sugar ce-real like Apple Jacks boasts on the box that it is a good source of fiber and made with whole grains But a quick look at the ingredients will show that sugar is the first ingredient and there are tons of food colorings and other unhealthy ingredients Arm yourself with the facts and READ THE LABELS to make the best choices

5 HIGH PROFIT NUTRITIONALLY BANKRUPT ITEMS ARE AT EYE LEVELMajor food companies pay more money to have certain products on eye level because they are the first products people see These products are most often junk food because they are highly profitable but nutritionally bankrupt Also no-tice the items by the cash register area -- there is almost always a huge selection of candy bars gum etc These are impulse buys ndash a last effort to get consumers to buy junk food before they walk out the door

6BE CAREFUL OF WEEKLY COUPONS OR SPECIAL FLYERSFood companies usually have specials of some sort but theyrsquore often not for healthy options This is yet another tactic to have consumers jus-tify the purchase of unhealthy foods

TIPS FOR DODGING CONSUMER TRAPS6

18

MEATGrass-Fed if possible

k ldquoNaturalrdquo ldquoFreshrdquo and Free-Range have no meaning USDAmdashprime choice selectmdash reflects fat content in descending order

k Red in package can be from Carbon Monoxide gas mdashCHECK DATES

k Pork try to find small farm eat sparingly

CHICKENIf possible get organic or Raised with No Antibioticsrdquo Hormones are NOT allowed

k ldquoNo Added Hormonesrdquo is meaningless

EGGSLook for USDA organic label if possible

k Better yet at CSA or Farmerrsquos Market The word ldquoNaturalrdquo is meaningless

FISHIn February 2004 the EPA estimated that as many as 630000 children are born each year with a risk for lowered intelligence and learning problems due to exposure to mercury

k High levels of mercury shark swordfish mackerel tilefish

k Low mercury shrimp canned LIGHT tuna salmon Pollack catfish

k If you are pregnant plan to get pregnant or have young childrenmdashonly eat 6 oz of tuna per week of albacore tuna

MILKWhen possible choose organic

k Avoid rGBH and rBST- artificial bovine gro- wth hormonemdashstimulates milk production but also exposes children to hormones that encourage early onset puberty

NAVIGATING NUTRITIONAL HEALTH CLAIMS

19

DIRTY DOZEN +Most contaminated fruits and vegetables due to fertilizers and pesticides buy organic when-ever possible

Apples

Celery

Sweet bell peppers

Peaches

Strawberries

Nectarines

Grapes

Spinach

Lettuce

Cucumbers

Blueberries

Potatoes

+Green beans

KaleGreens

CLEAN FIFTEENThe least contaminated fruits and vegetables

Onions

Sweet Corn

Pineapples

Avocado

Cabbage

Sweet Peas

Asparagus

Mangoes

Eggplant

Kiwi

Cantaloupe

Sweet Potatoes

Grapefruit

Watermelon

Mushrooms

FR

OM

H

TTP

W

WW

EW

GO

RG

FO

OD

NE

WS

SU

MM

AR

Y

13

SEVEN WAYS TO SIZE UP YOUR SERVINGS

2-3 servings from the Milk Group for calcium

2-3 servings from the Meat Group for iron

3-5 servings from the Vegetable Group for vitamin A

2-3 servings from the Fruit Group for vitamin C

6-11 servings from the Grain Groupfor fiber

MOST IMPORTANT

Especially if you are cutting calories remember to keep your diet nutritious

MEASURE FOOD PORTIONS so you know exactly how much food you are eating When a food scale or measuring cups arent handy you can still estimate your portion

3 oz of meat is about the size and thickness as a deckof playing cards or an audiotape cassette

A medium apple or peach is about the size of a tennis ball

1 oz of cheese is about the size of 4 stacked dice

12 cup of ice cream is about the size of a racquetball or tennis ball

1 cup of mashed potatoes or broccoli is about the size of your fist

1 teaspoon of butter or peanut butter is about the size of the tip of your thumb

1 ounce of nuts or small candies equal one handful

=

=

=

=

=

=

=

1

2

3

4

5

6

7

14

HOW MUCH SHOULD I EAT

WHEN YOUrsquoRE EATING OFF SOMEONE ELSErsquoS PLATE

k Choose grilled instead of fried (crunchy or crispy fried)

k Avoid processed salad dressings ask for olive oil and vinegar

k Choose small size drinks ask for water

k Ask for extra sides of vegetables steamed if possible

GRAINS1 sliced of whole-grain bread cup of cooked whole-grain cereal rice or pasta

VEGETABLES1 cup raw leafy vegetables12 cup of other vegetables

FRUITS1 medium apple orange pear peach or banana

CALCIUM FOODS1 cup of milk soy milk yogurt cup cooked broccoli spinach kale

PROTEIN FOODS2-3 oz lean meat poultry or fish cup cooked dry beans1 egg or 13 c nuts2 tbsp peanut butter almond or soy butter

5 or less servings

3-5 servings

2-4 servings

2-3 servings

2-3 servings

6-9 servings

4-5 servings

4-5 servings

3-5 servings

5-7 servings

Girlsndash9 servingsBoysndash11 servings

Girlsndash4 servingsBoysndash5 servings

Girlsndash3 servingsBoysndash4 servings

Girlsndash3 servings Boysndash3 servings

Girlsndash25 servingsBoys-3 servings

FOOD GROUP AND SERVING

CHILDREN (10 AND UNDER)

TEENAGERS ADULTS

15

STEP 1 Look at serving size Be aware that ldquoserving sizerdquo is not always the whole package If the serving size on the label is one cup and you eat two cups you are getting twice the calories fat and other nutrients listed on the label

STEP 2Look at how many calories are in a single serving

STEP 3 Look at fat and cholesterol limit these ldquoTotal fatrdquo includes saturated polyunsaturated and monounsaturated fats Avoid saturated and trans fats limit cholesterol to 300 mg a day

STEP 4 Limit Sodium Too much sodium or salt can lead to high blood pressure Sodium intake should be no more than 2400 mg per day Aim for foods that are low in sodium Using a one to one ratio of calories to sodium is a great rule to follow When reading labels make sure that the sodium content is less than the caloric content

STEP 5 Look at fiber Aim for foods with at least 3 grams of fiber per serving 5 grams per serving is con-sidered high

STEP 6 Look at sugars Aim for foods that are low in sugar Foods that contain more than 10 grams of sugar per serving should be limited Try to avoid processed sugars and use fruit as sweet-ener instead

STEP 7 Look at nutrients Make sure you get enough (Vitamin A C Calcium Iron) Look for foods with high DV for fiber vitamins A and C cal-cium and iron

STEP 8 Read the Daily Values (DV) A food item with 5 DV for fat means 5 of the amount of fat that a person consuming 2000 calories a day would eat Remember that DV is for the entire day and not just one meal

LEARN HOW TO DECIPHER NUTRITION FACTS

16

OR LESS GRAMS OF SUGAR

OR MORE GRAMS OF FIBER

OR LESS INGREDIENTS

555

MAKE SURE YOUR PACKAGED FOOD CONTAINS

GET ACQUAINTED WITH YOUR LABELS

17

1 SHOP THE PERIMETERThe healthy food and necessities such as fruits vegetables eggs milk etc are generally at the back of the store or on the sides forcing con-sumers to walk through the store and be ex-posed to the marketing tactics of processed and junk food companies Stay on the perimeter to make the most healthful choices

2 DONrsquoT SHOP HUNGRY Easy to grab and eat snack foods are conve-niently placed all over the supermarket espe-cially at the checkout counter

3 MAKE A LIST OF WHAT YOU NEED AND STICK TO ITResearch shows that the more products cus-tomers see the more they buy Come to the supermarket with a shopping list to avoid im-pulsive purchases

4 BEWARE OF HEALTH CLAIMSCompanies regularly use nutrition and health claims to sell food For example a sugar ce-real like Apple Jacks boasts on the box that it is a good source of fiber and made with whole grains But a quick look at the ingredients will show that sugar is the first ingredient and there are tons of food colorings and other unhealthy ingredients Arm yourself with the facts and READ THE LABELS to make the best choices

5 HIGH PROFIT NUTRITIONALLY BANKRUPT ITEMS ARE AT EYE LEVELMajor food companies pay more money to have certain products on eye level because they are the first products people see These products are most often junk food because they are highly profitable but nutritionally bankrupt Also no-tice the items by the cash register area -- there is almost always a huge selection of candy bars gum etc These are impulse buys ndash a last effort to get consumers to buy junk food before they walk out the door

6BE CAREFUL OF WEEKLY COUPONS OR SPECIAL FLYERSFood companies usually have specials of some sort but theyrsquore often not for healthy options This is yet another tactic to have consumers jus-tify the purchase of unhealthy foods

TIPS FOR DODGING CONSUMER TRAPS6

18

MEATGrass-Fed if possible

k ldquoNaturalrdquo ldquoFreshrdquo and Free-Range have no meaning USDAmdashprime choice selectmdash reflects fat content in descending order

k Red in package can be from Carbon Monoxide gas mdashCHECK DATES

k Pork try to find small farm eat sparingly

CHICKENIf possible get organic or Raised with No Antibioticsrdquo Hormones are NOT allowed

k ldquoNo Added Hormonesrdquo is meaningless

EGGSLook for USDA organic label if possible

k Better yet at CSA or Farmerrsquos Market The word ldquoNaturalrdquo is meaningless

FISHIn February 2004 the EPA estimated that as many as 630000 children are born each year with a risk for lowered intelligence and learning problems due to exposure to mercury

k High levels of mercury shark swordfish mackerel tilefish

k Low mercury shrimp canned LIGHT tuna salmon Pollack catfish

k If you are pregnant plan to get pregnant or have young childrenmdashonly eat 6 oz of tuna per week of albacore tuna

MILKWhen possible choose organic

k Avoid rGBH and rBST- artificial bovine gro- wth hormonemdashstimulates milk production but also exposes children to hormones that encourage early onset puberty

NAVIGATING NUTRITIONAL HEALTH CLAIMS

19

DIRTY DOZEN +Most contaminated fruits and vegetables due to fertilizers and pesticides buy organic when-ever possible

Apples

Celery

Sweet bell peppers

Peaches

Strawberries

Nectarines

Grapes

Spinach

Lettuce

Cucumbers

Blueberries

Potatoes

+Green beans

KaleGreens

CLEAN FIFTEENThe least contaminated fruits and vegetables

Onions

Sweet Corn

Pineapples

Avocado

Cabbage

Sweet Peas

Asparagus

Mangoes

Eggplant

Kiwi

Cantaloupe

Sweet Potatoes

Grapefruit

Watermelon

Mushrooms

FR

OM

H

TTP

W

WW

EW

GO

RG

FO

OD

NE

WS

SU

MM

AR

Y

14

HOW MUCH SHOULD I EAT

WHEN YOUrsquoRE EATING OFF SOMEONE ELSErsquoS PLATE

k Choose grilled instead of fried (crunchy or crispy fried)

k Avoid processed salad dressings ask for olive oil and vinegar

k Choose small size drinks ask for water

k Ask for extra sides of vegetables steamed if possible

GRAINS1 sliced of whole-grain bread cup of cooked whole-grain cereal rice or pasta

VEGETABLES1 cup raw leafy vegetables12 cup of other vegetables

FRUITS1 medium apple orange pear peach or banana

CALCIUM FOODS1 cup of milk soy milk yogurt cup cooked broccoli spinach kale

PROTEIN FOODS2-3 oz lean meat poultry or fish cup cooked dry beans1 egg or 13 c nuts2 tbsp peanut butter almond or soy butter

5 or less servings

3-5 servings

2-4 servings

2-3 servings

2-3 servings

6-9 servings

4-5 servings

4-5 servings

3-5 servings

5-7 servings

Girlsndash9 servingsBoysndash11 servings

Girlsndash4 servingsBoysndash5 servings

Girlsndash3 servingsBoysndash4 servings

Girlsndash3 servings Boysndash3 servings

Girlsndash25 servingsBoys-3 servings

FOOD GROUP AND SERVING

CHILDREN (10 AND UNDER)

TEENAGERS ADULTS

15

STEP 1 Look at serving size Be aware that ldquoserving sizerdquo is not always the whole package If the serving size on the label is one cup and you eat two cups you are getting twice the calories fat and other nutrients listed on the label

STEP 2Look at how many calories are in a single serving

STEP 3 Look at fat and cholesterol limit these ldquoTotal fatrdquo includes saturated polyunsaturated and monounsaturated fats Avoid saturated and trans fats limit cholesterol to 300 mg a day

STEP 4 Limit Sodium Too much sodium or salt can lead to high blood pressure Sodium intake should be no more than 2400 mg per day Aim for foods that are low in sodium Using a one to one ratio of calories to sodium is a great rule to follow When reading labels make sure that the sodium content is less than the caloric content

STEP 5 Look at fiber Aim for foods with at least 3 grams of fiber per serving 5 grams per serving is con-sidered high

STEP 6 Look at sugars Aim for foods that are low in sugar Foods that contain more than 10 grams of sugar per serving should be limited Try to avoid processed sugars and use fruit as sweet-ener instead

STEP 7 Look at nutrients Make sure you get enough (Vitamin A C Calcium Iron) Look for foods with high DV for fiber vitamins A and C cal-cium and iron

STEP 8 Read the Daily Values (DV) A food item with 5 DV for fat means 5 of the amount of fat that a person consuming 2000 calories a day would eat Remember that DV is for the entire day and not just one meal

LEARN HOW TO DECIPHER NUTRITION FACTS

16

OR LESS GRAMS OF SUGAR

OR MORE GRAMS OF FIBER

OR LESS INGREDIENTS

555

MAKE SURE YOUR PACKAGED FOOD CONTAINS

GET ACQUAINTED WITH YOUR LABELS

17

1 SHOP THE PERIMETERThe healthy food and necessities such as fruits vegetables eggs milk etc are generally at the back of the store or on the sides forcing con-sumers to walk through the store and be ex-posed to the marketing tactics of processed and junk food companies Stay on the perimeter to make the most healthful choices

2 DONrsquoT SHOP HUNGRY Easy to grab and eat snack foods are conve-niently placed all over the supermarket espe-cially at the checkout counter

3 MAKE A LIST OF WHAT YOU NEED AND STICK TO ITResearch shows that the more products cus-tomers see the more they buy Come to the supermarket with a shopping list to avoid im-pulsive purchases

4 BEWARE OF HEALTH CLAIMSCompanies regularly use nutrition and health claims to sell food For example a sugar ce-real like Apple Jacks boasts on the box that it is a good source of fiber and made with whole grains But a quick look at the ingredients will show that sugar is the first ingredient and there are tons of food colorings and other unhealthy ingredients Arm yourself with the facts and READ THE LABELS to make the best choices

5 HIGH PROFIT NUTRITIONALLY BANKRUPT ITEMS ARE AT EYE LEVELMajor food companies pay more money to have certain products on eye level because they are the first products people see These products are most often junk food because they are highly profitable but nutritionally bankrupt Also no-tice the items by the cash register area -- there is almost always a huge selection of candy bars gum etc These are impulse buys ndash a last effort to get consumers to buy junk food before they walk out the door

6BE CAREFUL OF WEEKLY COUPONS OR SPECIAL FLYERSFood companies usually have specials of some sort but theyrsquore often not for healthy options This is yet another tactic to have consumers jus-tify the purchase of unhealthy foods

TIPS FOR DODGING CONSUMER TRAPS6

18

MEATGrass-Fed if possible

k ldquoNaturalrdquo ldquoFreshrdquo and Free-Range have no meaning USDAmdashprime choice selectmdash reflects fat content in descending order

k Red in package can be from Carbon Monoxide gas mdashCHECK DATES

k Pork try to find small farm eat sparingly

CHICKENIf possible get organic or Raised with No Antibioticsrdquo Hormones are NOT allowed

k ldquoNo Added Hormonesrdquo is meaningless

EGGSLook for USDA organic label if possible

k Better yet at CSA or Farmerrsquos Market The word ldquoNaturalrdquo is meaningless

FISHIn February 2004 the EPA estimated that as many as 630000 children are born each year with a risk for lowered intelligence and learning problems due to exposure to mercury

k High levels of mercury shark swordfish mackerel tilefish

k Low mercury shrimp canned LIGHT tuna salmon Pollack catfish

k If you are pregnant plan to get pregnant or have young childrenmdashonly eat 6 oz of tuna per week of albacore tuna

MILKWhen possible choose organic

k Avoid rGBH and rBST- artificial bovine gro- wth hormonemdashstimulates milk production but also exposes children to hormones that encourage early onset puberty

NAVIGATING NUTRITIONAL HEALTH CLAIMS

19

DIRTY DOZEN +Most contaminated fruits and vegetables due to fertilizers and pesticides buy organic when-ever possible

Apples

Celery

Sweet bell peppers

Peaches

Strawberries

Nectarines

Grapes

Spinach

Lettuce

Cucumbers

Blueberries

Potatoes

+Green beans

KaleGreens

CLEAN FIFTEENThe least contaminated fruits and vegetables

Onions

Sweet Corn

Pineapples

Avocado

Cabbage

Sweet Peas

Asparagus

Mangoes

Eggplant

Kiwi

Cantaloupe

Sweet Potatoes

Grapefruit

Watermelon

Mushrooms

FR

OM

H

TTP

W

WW

EW

GO

RG

FO

OD

NE

WS

SU

MM

AR

Y

15

STEP 1 Look at serving size Be aware that ldquoserving sizerdquo is not always the whole package If the serving size on the label is one cup and you eat two cups you are getting twice the calories fat and other nutrients listed on the label

STEP 2Look at how many calories are in a single serving

STEP 3 Look at fat and cholesterol limit these ldquoTotal fatrdquo includes saturated polyunsaturated and monounsaturated fats Avoid saturated and trans fats limit cholesterol to 300 mg a day

STEP 4 Limit Sodium Too much sodium or salt can lead to high blood pressure Sodium intake should be no more than 2400 mg per day Aim for foods that are low in sodium Using a one to one ratio of calories to sodium is a great rule to follow When reading labels make sure that the sodium content is less than the caloric content

STEP 5 Look at fiber Aim for foods with at least 3 grams of fiber per serving 5 grams per serving is con-sidered high

STEP 6 Look at sugars Aim for foods that are low in sugar Foods that contain more than 10 grams of sugar per serving should be limited Try to avoid processed sugars and use fruit as sweet-ener instead

STEP 7 Look at nutrients Make sure you get enough (Vitamin A C Calcium Iron) Look for foods with high DV for fiber vitamins A and C cal-cium and iron

STEP 8 Read the Daily Values (DV) A food item with 5 DV for fat means 5 of the amount of fat that a person consuming 2000 calories a day would eat Remember that DV is for the entire day and not just one meal

LEARN HOW TO DECIPHER NUTRITION FACTS

16

OR LESS GRAMS OF SUGAR

OR MORE GRAMS OF FIBER

OR LESS INGREDIENTS

555

MAKE SURE YOUR PACKAGED FOOD CONTAINS

GET ACQUAINTED WITH YOUR LABELS

17

1 SHOP THE PERIMETERThe healthy food and necessities such as fruits vegetables eggs milk etc are generally at the back of the store or on the sides forcing con-sumers to walk through the store and be ex-posed to the marketing tactics of processed and junk food companies Stay on the perimeter to make the most healthful choices

2 DONrsquoT SHOP HUNGRY Easy to grab and eat snack foods are conve-niently placed all over the supermarket espe-cially at the checkout counter

3 MAKE A LIST OF WHAT YOU NEED AND STICK TO ITResearch shows that the more products cus-tomers see the more they buy Come to the supermarket with a shopping list to avoid im-pulsive purchases

4 BEWARE OF HEALTH CLAIMSCompanies regularly use nutrition and health claims to sell food For example a sugar ce-real like Apple Jacks boasts on the box that it is a good source of fiber and made with whole grains But a quick look at the ingredients will show that sugar is the first ingredient and there are tons of food colorings and other unhealthy ingredients Arm yourself with the facts and READ THE LABELS to make the best choices

5 HIGH PROFIT NUTRITIONALLY BANKRUPT ITEMS ARE AT EYE LEVELMajor food companies pay more money to have certain products on eye level because they are the first products people see These products are most often junk food because they are highly profitable but nutritionally bankrupt Also no-tice the items by the cash register area -- there is almost always a huge selection of candy bars gum etc These are impulse buys ndash a last effort to get consumers to buy junk food before they walk out the door

6BE CAREFUL OF WEEKLY COUPONS OR SPECIAL FLYERSFood companies usually have specials of some sort but theyrsquore often not for healthy options This is yet another tactic to have consumers jus-tify the purchase of unhealthy foods

TIPS FOR DODGING CONSUMER TRAPS6

18

MEATGrass-Fed if possible

k ldquoNaturalrdquo ldquoFreshrdquo and Free-Range have no meaning USDAmdashprime choice selectmdash reflects fat content in descending order

k Red in package can be from Carbon Monoxide gas mdashCHECK DATES

k Pork try to find small farm eat sparingly

CHICKENIf possible get organic or Raised with No Antibioticsrdquo Hormones are NOT allowed

k ldquoNo Added Hormonesrdquo is meaningless

EGGSLook for USDA organic label if possible

k Better yet at CSA or Farmerrsquos Market The word ldquoNaturalrdquo is meaningless

FISHIn February 2004 the EPA estimated that as many as 630000 children are born each year with a risk for lowered intelligence and learning problems due to exposure to mercury

k High levels of mercury shark swordfish mackerel tilefish

k Low mercury shrimp canned LIGHT tuna salmon Pollack catfish

k If you are pregnant plan to get pregnant or have young childrenmdashonly eat 6 oz of tuna per week of albacore tuna

MILKWhen possible choose organic

k Avoid rGBH and rBST- artificial bovine gro- wth hormonemdashstimulates milk production but also exposes children to hormones that encourage early onset puberty

NAVIGATING NUTRITIONAL HEALTH CLAIMS

19

DIRTY DOZEN +Most contaminated fruits and vegetables due to fertilizers and pesticides buy organic when-ever possible

Apples

Celery

Sweet bell peppers

Peaches

Strawberries

Nectarines

Grapes

Spinach

Lettuce

Cucumbers

Blueberries

Potatoes

+Green beans

KaleGreens

CLEAN FIFTEENThe least contaminated fruits and vegetables

Onions

Sweet Corn

Pineapples

Avocado

Cabbage

Sweet Peas

Asparagus

Mangoes

Eggplant

Kiwi

Cantaloupe

Sweet Potatoes

Grapefruit

Watermelon

Mushrooms

FR

OM

H

TTP

W

WW

EW

GO

RG

FO

OD

NE

WS

SU

MM

AR

Y

16

OR LESS GRAMS OF SUGAR

OR MORE GRAMS OF FIBER

OR LESS INGREDIENTS

555

MAKE SURE YOUR PACKAGED FOOD CONTAINS

GET ACQUAINTED WITH YOUR LABELS

17

1 SHOP THE PERIMETERThe healthy food and necessities such as fruits vegetables eggs milk etc are generally at the back of the store or on the sides forcing con-sumers to walk through the store and be ex-posed to the marketing tactics of processed and junk food companies Stay on the perimeter to make the most healthful choices

2 DONrsquoT SHOP HUNGRY Easy to grab and eat snack foods are conve-niently placed all over the supermarket espe-cially at the checkout counter

3 MAKE A LIST OF WHAT YOU NEED AND STICK TO ITResearch shows that the more products cus-tomers see the more they buy Come to the supermarket with a shopping list to avoid im-pulsive purchases

4 BEWARE OF HEALTH CLAIMSCompanies regularly use nutrition and health claims to sell food For example a sugar ce-real like Apple Jacks boasts on the box that it is a good source of fiber and made with whole grains But a quick look at the ingredients will show that sugar is the first ingredient and there are tons of food colorings and other unhealthy ingredients Arm yourself with the facts and READ THE LABELS to make the best choices

5 HIGH PROFIT NUTRITIONALLY BANKRUPT ITEMS ARE AT EYE LEVELMajor food companies pay more money to have certain products on eye level because they are the first products people see These products are most often junk food because they are highly profitable but nutritionally bankrupt Also no-tice the items by the cash register area -- there is almost always a huge selection of candy bars gum etc These are impulse buys ndash a last effort to get consumers to buy junk food before they walk out the door

6BE CAREFUL OF WEEKLY COUPONS OR SPECIAL FLYERSFood companies usually have specials of some sort but theyrsquore often not for healthy options This is yet another tactic to have consumers jus-tify the purchase of unhealthy foods

TIPS FOR DODGING CONSUMER TRAPS6

18

MEATGrass-Fed if possible

k ldquoNaturalrdquo ldquoFreshrdquo and Free-Range have no meaning USDAmdashprime choice selectmdash reflects fat content in descending order

k Red in package can be from Carbon Monoxide gas mdashCHECK DATES

k Pork try to find small farm eat sparingly

CHICKENIf possible get organic or Raised with No Antibioticsrdquo Hormones are NOT allowed

k ldquoNo Added Hormonesrdquo is meaningless

EGGSLook for USDA organic label if possible

k Better yet at CSA or Farmerrsquos Market The word ldquoNaturalrdquo is meaningless

FISHIn February 2004 the EPA estimated that as many as 630000 children are born each year with a risk for lowered intelligence and learning problems due to exposure to mercury

k High levels of mercury shark swordfish mackerel tilefish

k Low mercury shrimp canned LIGHT tuna salmon Pollack catfish

k If you are pregnant plan to get pregnant or have young childrenmdashonly eat 6 oz of tuna per week of albacore tuna

MILKWhen possible choose organic

k Avoid rGBH and rBST- artificial bovine gro- wth hormonemdashstimulates milk production but also exposes children to hormones that encourage early onset puberty

NAVIGATING NUTRITIONAL HEALTH CLAIMS

19

DIRTY DOZEN +Most contaminated fruits and vegetables due to fertilizers and pesticides buy organic when-ever possible

Apples

Celery

Sweet bell peppers

Peaches

Strawberries

Nectarines

Grapes

Spinach

Lettuce

Cucumbers

Blueberries

Potatoes

+Green beans

KaleGreens

CLEAN FIFTEENThe least contaminated fruits and vegetables

Onions

Sweet Corn

Pineapples

Avocado

Cabbage

Sweet Peas

Asparagus

Mangoes

Eggplant

Kiwi

Cantaloupe

Sweet Potatoes

Grapefruit

Watermelon

Mushrooms

FR

OM

H

TTP

W

WW

EW

GO

RG

FO

OD

NE

WS

SU

MM

AR

Y

17

1 SHOP THE PERIMETERThe healthy food and necessities such as fruits vegetables eggs milk etc are generally at the back of the store or on the sides forcing con-sumers to walk through the store and be ex-posed to the marketing tactics of processed and junk food companies Stay on the perimeter to make the most healthful choices

2 DONrsquoT SHOP HUNGRY Easy to grab and eat snack foods are conve-niently placed all over the supermarket espe-cially at the checkout counter

3 MAKE A LIST OF WHAT YOU NEED AND STICK TO ITResearch shows that the more products cus-tomers see the more they buy Come to the supermarket with a shopping list to avoid im-pulsive purchases

4 BEWARE OF HEALTH CLAIMSCompanies regularly use nutrition and health claims to sell food For example a sugar ce-real like Apple Jacks boasts on the box that it is a good source of fiber and made with whole grains But a quick look at the ingredients will show that sugar is the first ingredient and there are tons of food colorings and other unhealthy ingredients Arm yourself with the facts and READ THE LABELS to make the best choices

5 HIGH PROFIT NUTRITIONALLY BANKRUPT ITEMS ARE AT EYE LEVELMajor food companies pay more money to have certain products on eye level because they are the first products people see These products are most often junk food because they are highly profitable but nutritionally bankrupt Also no-tice the items by the cash register area -- there is almost always a huge selection of candy bars gum etc These are impulse buys ndash a last effort to get consumers to buy junk food before they walk out the door

6BE CAREFUL OF WEEKLY COUPONS OR SPECIAL FLYERSFood companies usually have specials of some sort but theyrsquore often not for healthy options This is yet another tactic to have consumers jus-tify the purchase of unhealthy foods

TIPS FOR DODGING CONSUMER TRAPS6

18

MEATGrass-Fed if possible

k ldquoNaturalrdquo ldquoFreshrdquo and Free-Range have no meaning USDAmdashprime choice selectmdash reflects fat content in descending order

k Red in package can be from Carbon Monoxide gas mdashCHECK DATES

k Pork try to find small farm eat sparingly

CHICKENIf possible get organic or Raised with No Antibioticsrdquo Hormones are NOT allowed

k ldquoNo Added Hormonesrdquo is meaningless

EGGSLook for USDA organic label if possible

k Better yet at CSA or Farmerrsquos Market The word ldquoNaturalrdquo is meaningless

FISHIn February 2004 the EPA estimated that as many as 630000 children are born each year with a risk for lowered intelligence and learning problems due to exposure to mercury

k High levels of mercury shark swordfish mackerel tilefish

k Low mercury shrimp canned LIGHT tuna salmon Pollack catfish

k If you are pregnant plan to get pregnant or have young childrenmdashonly eat 6 oz of tuna per week of albacore tuna

MILKWhen possible choose organic

k Avoid rGBH and rBST- artificial bovine gro- wth hormonemdashstimulates milk production but also exposes children to hormones that encourage early onset puberty

NAVIGATING NUTRITIONAL HEALTH CLAIMS

19

DIRTY DOZEN +Most contaminated fruits and vegetables due to fertilizers and pesticides buy organic when-ever possible

Apples

Celery

Sweet bell peppers

Peaches

Strawberries

Nectarines

Grapes

Spinach

Lettuce

Cucumbers

Blueberries

Potatoes

+Green beans

KaleGreens

CLEAN FIFTEENThe least contaminated fruits and vegetables

Onions

Sweet Corn

Pineapples

Avocado

Cabbage

Sweet Peas

Asparagus

Mangoes

Eggplant

Kiwi

Cantaloupe

Sweet Potatoes

Grapefruit

Watermelon

Mushrooms

FR

OM

H

TTP

W

WW

EW

GO

RG

FO

OD

NE

WS

SU

MM

AR

Y

18

MEATGrass-Fed if possible

k ldquoNaturalrdquo ldquoFreshrdquo and Free-Range have no meaning USDAmdashprime choice selectmdash reflects fat content in descending order

k Red in package can be from Carbon Monoxide gas mdashCHECK DATES

k Pork try to find small farm eat sparingly

CHICKENIf possible get organic or Raised with No Antibioticsrdquo Hormones are NOT allowed

k ldquoNo Added Hormonesrdquo is meaningless

EGGSLook for USDA organic label if possible

k Better yet at CSA or Farmerrsquos Market The word ldquoNaturalrdquo is meaningless

FISHIn February 2004 the EPA estimated that as many as 630000 children are born each year with a risk for lowered intelligence and learning problems due to exposure to mercury

k High levels of mercury shark swordfish mackerel tilefish

k Low mercury shrimp canned LIGHT tuna salmon Pollack catfish

k If you are pregnant plan to get pregnant or have young childrenmdashonly eat 6 oz of tuna per week of albacore tuna

MILKWhen possible choose organic

k Avoid rGBH and rBST- artificial bovine gro- wth hormonemdashstimulates milk production but also exposes children to hormones that encourage early onset puberty

NAVIGATING NUTRITIONAL HEALTH CLAIMS

19

DIRTY DOZEN +Most contaminated fruits and vegetables due to fertilizers and pesticides buy organic when-ever possible

Apples

Celery

Sweet bell peppers

Peaches

Strawberries

Nectarines

Grapes

Spinach

Lettuce

Cucumbers

Blueberries

Potatoes

+Green beans

KaleGreens

CLEAN FIFTEENThe least contaminated fruits and vegetables

Onions

Sweet Corn

Pineapples

Avocado

Cabbage

Sweet Peas

Asparagus

Mangoes

Eggplant

Kiwi

Cantaloupe

Sweet Potatoes

Grapefruit

Watermelon

Mushrooms

FR

OM

H

TTP

W

WW

EW

GO

RG

FO

OD

NE

WS

SU

MM

AR

Y

19

DIRTY DOZEN +Most contaminated fruits and vegetables due to fertilizers and pesticides buy organic when-ever possible

Apples

Celery

Sweet bell peppers

Peaches

Strawberries

Nectarines

Grapes

Spinach

Lettuce

Cucumbers

Blueberries

Potatoes

+Green beans

KaleGreens

CLEAN FIFTEENThe least contaminated fruits and vegetables

Onions

Sweet Corn

Pineapples

Avocado

Cabbage

Sweet Peas

Asparagus

Mangoes

Eggplant

Kiwi

Cantaloupe

Sweet Potatoes

Grapefruit

Watermelon

Mushrooms

FR

OM

H

TTP

W

WW

EW

GO

RG

FO

OD

NE

WS

SU

MM

AR

Y

20

Cooking does not need to be complicated to be fabulous It takes a relatively small in-vestment of your time to get used to cook-ing Once you make it a priority it becomes a quick routine with huge rewards When you cook for yourself and your family you put love into the food and love into you You start feeling better after a single meal Af-ter a day you will feel happier and healthier From there it just gets better because when you cook simple food cooking becomes sim-pler and your life becomes simpler too

HERE ARE SOME TIPS TO HELP YOU BEGIN THE COOKING PROCESS IMMEDIATELY

k USE A TIMERBy using a timer you get to know how long things take to cook When you know how long something takes you can multitask in the kitch-en or around the house and prepare a large amount of food in just a small amount of time

k BURN YOUR RICEThe key here is to experiment Cooking more makes a better cook The more you cook the faster you will become the better it will taste and the more you will enjoy eating healthful-ly Try out a few recipes from the Whole Foods website Once you feel comfortable with these recipes you can create your own or repro-duce the recipes in your own way adding your own flair

k USE CONDIMENTSMake a tray of a variety of condiments for your table When you cook just cook the actual food and skip adding flavor When you serve the food encourage your family or friends to personal-ize it by using condiments from the tray This saves you time and gives everyone a chance to put their own energy into their food

k COOK ONCE EAT MANY MORE TIMESOnce you know how to cook you can get cre-ative with your cooking For example you can make lots of brown rice eat it for dinner use it in porridge for breakfast then add it to soup for lunch and top it with vegetables for dinner This makes your cooking last longer increases your productivity and gives you a chance to be creative

Remember it takes a lifetime to make a full transition to healthy eating Please be gentle and patient with yourself and most importantly have fun

BE HEALTHIER IN YOUR PREPARATIONS

k Choose 20-30 minute recipes with no more than 8 ingredients and fewer than 5 steps if possible

k Choose 3-5 recipes before grocery shopping add the recipe ingredients to your list

k Choose low maintenance cooking methods such as grilling steaming sauteacuteing and roasting

k Avoid adding extra fat by monitoring oil and butter and trimming fat off of meat

AD

AP

TED

FR

OM

IN

STI

TUTE

FO

R I

NTE

GR

ATIV

E N

UTR

ITIO

N copy

SIMPLE COOKINGFOR HEALTHY LIVING

21

ITrsquoS IMPORTANT to have a well-stocked pantry or cabinet to ensure yoursquoll be prepared to cook a variety of dierent recipes

While you do not need to go out to the store and buy all of these items today having a good combination of the items in your pantry will help you as you try new recipes

A STOCKED PANTRY

k ITEMS

Canned tomatoes (crushed tomatoes tomato paste)

Beans

Garbanzo Kidney Black

Lentils Green and brown

Brown rice

Whole wheat pasta

Olive oil

Extra virgin olive oil for dressings regular olive oil for sauteacuteing canola oil

Apple cider vinegar

Balsamic vinegar

FlourWhole Wheat Flour

Spices (see spice list)

Chicken and vegetable stockmdashlow sodium

Rolled oatsoatmeal

Oat bran

Quinoa

Whole wheat cous cous

Popcorn (whole kernel not microwave)

Salsa

Peanut butter almond butter soy nut butter

Dried fruit

Herbal tea

Green tea

Nuts almonds cashews pecanspistachios walnuts

22

NUTS amp SEEDS

Nut butters tahini cashew almond peanut

Nuts pine brazil cashews walnuts almonds pistachios

Seeds pumpkin sunflower sesame flax (raw or toasted) OTHER

ChutneysCoconut milk Grated daikon radish KetchupMustardNutritional yeast Parmesan cheese PicklesNutritional yeast Sliced red cabbage Sprouts alfalfa sunflower mung

BASIC SPICES

Basil Cinnamon Cumin Curry powder Garam masala spice mix Garlic Ginger Oregano Thyme Turmeric

PEPPERS

Black pepper in a grinder Cayenne Chili powder Chili flakes Garam masala spice mix Paprika White pepper

VINEGARS

Apple cider vinegarBalsamic vinegar Red wine vinegar Umeboshi vinegar

SAUCES

Braggs amino acidsHot sauces Grated daikon radish Olive paste PestoSalad dressings Tamari soy sauce

SALTSGomasioHerbamare Sea salt

SWEETENERS Agave nectar Barley malt Brown rice syrup Honey Maple syrup Dried fruit

OILS Chili oil Coconut oil Extra virgin olive oil Flaxseed oil Hot sesame oil Infused olive oils Toasted sesame oil

AD

AP

TED

FR

OM

IN

STI

TUTE

FO

R I

NTE

GR

ATIV

E N

UTR

ITIO

N copy

HERE ARE SOME RECOMMENDED CONDIMENTS WORTHY OF EXPERIMENTATION

CREATE A CONDIMENT TRAY for your table so that you and your family can personalize every meal Lazy Susans are perfect for storing all the dierent condiments on your table Feel free to add your favorites and use organic whenever possible looking for those with minimal ingredients addi-tives and processing

CONDIMENT LIST

23

SIMPLE BLENDS FOR AROUND-THE-WORLD FLAVORA world of flavor is at your fingertips when you add just the right combination of herbs and spices Our handy chart makes it easy for you to spin the globe and turn everyday dishes into a healthy journey across the Seven Seas Start with a starchy vegetable bean or grain of your choice and then choose exotic spices and produce to suit your ethnic food cravings

ENHANCE HEALTHY DISHES WITH

HERBS amp SPICESTA

KE

YO

UR

TA

ST

E B

UD

S A

RO

UN

D T

HE

WO

RL

D W

ITH

T

HE

SE

IN

SP

IRE

D C

OM

BIN

AT

ION

S

GARLIC ONION BASIL OREGANO THYME PARSLEY MARJORAM

GARLIC SHALLOT BASIL LEMONGRASS CURRY GINGER LIME LEAVES MINT CILANTRO CHILIES

CUMIN CILANTRO GARLIC CORIANDER ONIONS CHILIES CINNAMON

GARLIC ONIONS CINNAMON GINGER CILANTRO MINT SAFFRON CUMIN

GINGER GARLIC CORIANDER MISO SCALLIONS SOY RICE VINEGAR SESAME

GARLIC MINT OREGANO DILL CHILIES CINNAMON PARSLEY THYME MARJORAM

GARLIC GINGER ONION TURMERIC CUMIN CORIANDER CURRY BLENDS GARAM-MASALA

LEMON TOMATO SPINACH BELL PEPPER POTATOES

LIME PEAS ZUCCHINI CARROTS POTATOES EGGPLANT

LIME BELL PEPPER TOMATO CORN JICAMA POTATOES

LEMON EGGPLANT ORANGE TOMATO CARROT

LIME SHIITAKE CUCUMBER BROCCOLI BOK CHOY

LEMON SPINACH OLIVES ARUGULA EGGPLANT

LEMON CAULIFLOWER SPINACH PEAS TOMATO POTATO

HERBS AND SPICES PRODUCE

ITALIAN

THAI

MEXICAN

MOROCCAN

ASIAN

GREEK

INDIAN

24

ITALIAN

k Start with Russet potatoes cut in inch pieces (1 cup)

k Toss with Red bell pepper (12 c) + garlic (2 cloves) + red onion (14 c) + thyme (1 T) + rosemary (1 T)

Roast 400deg until browned on all sides ~35 minutes

k Finish with Parsley (2 T) = roasted herbed potatoes (yields 2 cups)

THAI

k Start with Steamed brown rice (2 cups)

k Steam Sauteacute Shallot (3 T) + ginger (1 T) + chilies (1 t) + lemongrass (1 T) + peas (12 c) + carrots (12 c)

k Finish with Basil (2 T) + cilantro (2 T) = Thai steam fried rice (yields 3 cups)

MOROCCAN

k Start with Cooked chickpeas (2 cups)

k Steam sauteacute Garlic (2 cloves) + chilies (1 t) + ginger (2 T) + cumin seeds (1 T) + cinnamon (1 t) + saffron (1 t) + eggplant (12 c) + tomato (12 c) + lemon zest (2 T) and juice (1 T)

k Finish with Cilantro (14 cup) = Chickpea tagine (serve with whole grain of choice) (yields 3 cups)

FO

R M

OR

E C

OO

KIN

G T

IPS

AN

D D

EL

ICIO

US

RE

CIP

ES

VIS

IT W

HO

LE

FO

OD

SM

AR

KE

TC

OM

HE

ALT

HS

TAR

TSH

ER

E

NEED INSPIRATIONHERE ARE SOME SIMPLE COMBINATIONS THAT WORK WELL TOGETHER (SERVES 2)

21

ITrsquoS IMPORTANT to have a well-stocked pantry or cabinet to ensure yoursquoll be prepared to cook a variety of dierent recipes

While you do not need to go out to the store and buy all of these items today having a good combination of the items in your pantry will help you as you try new recipes

A STOCKED PANTRY

k ITEMS

Canned tomatoes (crushed tomatoes tomato paste)

Beans

Garbanzo Kidney Black

Lentils Green and brown

Brown rice

Whole wheat pasta

Olive oil

Extra virgin olive oil for dressings regular olive oil for sauteacuteing canola oil

Apple cider vinegar

Balsamic vinegar

FlourWhole Wheat Flour

Spices (see spice list)

Chicken and vegetable stockmdashlow sodium

Rolled oatsoatmeal

Oat bran

Quinoa

Whole wheat cous cous

Popcorn (whole kernel not microwave)

Salsa

Peanut butter almond butter soy nut butter

Dried fruit

Herbal tea

Green tea

Nuts almonds cashews pecanspistachios walnuts

22

NUTS amp SEEDS

Nut butters tahini cashew almond peanut

Nuts pine brazil cashews walnuts almonds pistachios

Seeds pumpkin sunflower sesame flax (raw or toasted) OTHER

ChutneysCoconut milk Grated daikon radish KetchupMustardNutritional yeast Parmesan cheese PicklesNutritional yeast Sliced red cabbage Sprouts alfalfa sunflower mung

BASIC SPICES

Basil Cinnamon Cumin Curry powder Garam masala spice mix Garlic Ginger Oregano Thyme Turmeric

PEPPERS

Black pepper in a grinder Cayenne Chili powder Chili flakes Garam masala spice mix Paprika White pepper

VINEGARS

Apple cider vinegarBalsamic vinegar Red wine vinegar Umeboshi vinegar

SAUCES

Braggs amino acidsHot sauces Grated daikon radish Olive paste PestoSalad dressings Tamari soy sauce

SALTSGomasioHerbamare Sea salt

SWEETENERS Agave nectar Barley malt Brown rice syrup Honey Maple syrup Dried fruit

OILS Chili oil Coconut oil Extra virgin olive oil Flaxseed oil Hot sesame oil Infused olive oils Toasted sesame oil

AD

AP

TED

FR

OM

IN

STI

TUTE

FO

R I

NTE

GR

ATIV

E N

UTR

ITIO

N copy

HERE ARE SOME RECOMMENDED CONDIMENTS WORTHY OF EXPERIMENTATION

CREATE A CONDIMENT TRAY for your table so that you and your family can personalize every meal Lazy Susans are perfect for storing all the dierent condiments on your table Feel free to add your favorites and use organic whenever possible looking for those with minimal ingredients addi-tives and processing

CONDIMENT LIST

23

SIMPLE BLENDS FOR AROUND-THE-WORLD FLAVORA world of flavor is at your fingertips when you add just the right combination of herbs and spices Our handy chart makes it easy for you to spin the globe and turn everyday dishes into a healthy journey across the Seven Seas Start with a starchy vegetable bean or grain of your choice and then choose exotic spices and produce to suit your ethnic food cravings

ENHANCE HEALTHY DISHES WITH

HERBS amp SPICESTA

KE

YO

UR

TA

ST

E B

UD

S A

RO

UN

D T

HE

WO

RL

D W

ITH

T

HE

SE

IN

SP

IRE

D C

OM

BIN

AT

ION

S

GARLIC ONION BASIL OREGANO THYME PARSLEY MARJORAM

GARLIC SHALLOT BASIL LEMONGRASS CURRY GINGER LIME LEAVES MINT CILANTRO CHILIES

CUMIN CILANTRO GARLIC CORIANDER ONIONS CHILIES CINNAMON

GARLIC ONIONS CINNAMON GINGER CILANTRO MINT SAFFRON CUMIN

GINGER GARLIC CORIANDER MISO SCALLIONS SOY RICE VINEGAR SESAME

GARLIC MINT OREGANO DILL CHILIES CINNAMON PARSLEY THYME MARJORAM

GARLIC GINGER ONION TURMERIC CUMIN CORIANDER CURRY BLENDS GARAM-MASALA

LEMON TOMATO SPINACH BELL PEPPER POTATOES

LIME PEAS ZUCCHINI CARROTS POTATOES EGGPLANT

LIME BELL PEPPER TOMATO CORN JICAMA POTATOES

LEMON EGGPLANT ORANGE TOMATO CARROT

LIME SHIITAKE CUCUMBER BROCCOLI BOK CHOY

LEMON SPINACH OLIVES ARUGULA EGGPLANT

LEMON CAULIFLOWER SPINACH PEAS TOMATO POTATO

HERBS AND SPICES PRODUCE

ITALIAN

THAI

MEXICAN

MOROCCAN

ASIAN

GREEK

INDIAN

24

ITALIAN

k Start with Russet potatoes cut in inch pieces (1 cup)

k Toss with Red bell pepper (12 c) + garlic (2 cloves) + red onion (14 c) + thyme (1 T) + rosemary (1 T)

Roast 400deg until browned on all sides ~35 minutes

k Finish with Parsley (2 T) = roasted herbed potatoes (yields 2 cups)

THAI

k Start with Steamed brown rice (2 cups)

k Steam Sauteacute Shallot (3 T) + ginger (1 T) + chilies (1 t) + lemongrass (1 T) + peas (12 c) + carrots (12 c)

k Finish with Basil (2 T) + cilantro (2 T) = Thai steam fried rice (yields 3 cups)

MOROCCAN

k Start with Cooked chickpeas (2 cups)

k Steam sauteacute Garlic (2 cloves) + chilies (1 t) + ginger (2 T) + cumin seeds (1 T) + cinnamon (1 t) + saffron (1 t) + eggplant (12 c) + tomato (12 c) + lemon zest (2 T) and juice (1 T)

k Finish with Cilantro (14 cup) = Chickpea tagine (serve with whole grain of choice) (yields 3 cups)

FO

R M

OR

E C

OO

KIN

G T

IPS

AN

D D

EL

ICIO

US

RE

CIP

ES

VIS

IT W

HO

LE

FO

OD

SM

AR

KE

TC

OM

HE

ALT

HS

TAR

TSH

ER

E

NEED INSPIRATIONHERE ARE SOME SIMPLE COMBINATIONS THAT WORK WELL TOGETHER (SERVES 2)

22

NUTS amp SEEDS

Nut butters tahini cashew almond peanut

Nuts pine brazil cashews walnuts almonds pistachios

Seeds pumpkin sunflower sesame flax (raw or toasted) OTHER

ChutneysCoconut milk Grated daikon radish KetchupMustardNutritional yeast Parmesan cheese PicklesNutritional yeast Sliced red cabbage Sprouts alfalfa sunflower mung

BASIC SPICES

Basil Cinnamon Cumin Curry powder Garam masala spice mix Garlic Ginger Oregano Thyme Turmeric

PEPPERS

Black pepper in a grinder Cayenne Chili powder Chili flakes Garam masala spice mix Paprika White pepper

VINEGARS

Apple cider vinegarBalsamic vinegar Red wine vinegar Umeboshi vinegar

SAUCES

Braggs amino acidsHot sauces Grated daikon radish Olive paste PestoSalad dressings Tamari soy sauce

SALTSGomasioHerbamare Sea salt

SWEETENERS Agave nectar Barley malt Brown rice syrup Honey Maple syrup Dried fruit

OILS Chili oil Coconut oil Extra virgin olive oil Flaxseed oil Hot sesame oil Infused olive oils Toasted sesame oil

AD

AP

TED

FR

OM

IN

STI

TUTE

FO

R I

NTE

GR

ATIV

E N

UTR

ITIO

N copy

HERE ARE SOME RECOMMENDED CONDIMENTS WORTHY OF EXPERIMENTATION

CREATE A CONDIMENT TRAY for your table so that you and your family can personalize every meal Lazy Susans are perfect for storing all the dierent condiments on your table Feel free to add your favorites and use organic whenever possible looking for those with minimal ingredients addi-tives and processing

CONDIMENT LIST

23

SIMPLE BLENDS FOR AROUND-THE-WORLD FLAVORA world of flavor is at your fingertips when you add just the right combination of herbs and spices Our handy chart makes it easy for you to spin the globe and turn everyday dishes into a healthy journey across the Seven Seas Start with a starchy vegetable bean or grain of your choice and then choose exotic spices and produce to suit your ethnic food cravings

ENHANCE HEALTHY DISHES WITH

HERBS amp SPICESTA

KE

YO

UR

TA

ST

E B

UD

S A

RO

UN

D T

HE

WO

RL

D W

ITH

T

HE

SE

IN

SP

IRE

D C

OM

BIN

AT

ION

S

GARLIC ONION BASIL OREGANO THYME PARSLEY MARJORAM

GARLIC SHALLOT BASIL LEMONGRASS CURRY GINGER LIME LEAVES MINT CILANTRO CHILIES

CUMIN CILANTRO GARLIC CORIANDER ONIONS CHILIES CINNAMON

GARLIC ONIONS CINNAMON GINGER CILANTRO MINT SAFFRON CUMIN

GINGER GARLIC CORIANDER MISO SCALLIONS SOY RICE VINEGAR SESAME

GARLIC MINT OREGANO DILL CHILIES CINNAMON PARSLEY THYME MARJORAM

GARLIC GINGER ONION TURMERIC CUMIN CORIANDER CURRY BLENDS GARAM-MASALA

LEMON TOMATO SPINACH BELL PEPPER POTATOES

LIME PEAS ZUCCHINI CARROTS POTATOES EGGPLANT

LIME BELL PEPPER TOMATO CORN JICAMA POTATOES

LEMON EGGPLANT ORANGE TOMATO CARROT

LIME SHIITAKE CUCUMBER BROCCOLI BOK CHOY

LEMON SPINACH OLIVES ARUGULA EGGPLANT

LEMON CAULIFLOWER SPINACH PEAS TOMATO POTATO

HERBS AND SPICES PRODUCE

ITALIAN

THAI

MEXICAN

MOROCCAN

ASIAN

GREEK

INDIAN

24

ITALIAN

k Start with Russet potatoes cut in inch pieces (1 cup)

k Toss with Red bell pepper (12 c) + garlic (2 cloves) + red onion (14 c) + thyme (1 T) + rosemary (1 T)

Roast 400deg until browned on all sides ~35 minutes

k Finish with Parsley (2 T) = roasted herbed potatoes (yields 2 cups)

THAI

k Start with Steamed brown rice (2 cups)

k Steam Sauteacute Shallot (3 T) + ginger (1 T) + chilies (1 t) + lemongrass (1 T) + peas (12 c) + carrots (12 c)

k Finish with Basil (2 T) + cilantro (2 T) = Thai steam fried rice (yields 3 cups)

MOROCCAN

k Start with Cooked chickpeas (2 cups)

k Steam sauteacute Garlic (2 cloves) + chilies (1 t) + ginger (2 T) + cumin seeds (1 T) + cinnamon (1 t) + saffron (1 t) + eggplant (12 c) + tomato (12 c) + lemon zest (2 T) and juice (1 T)

k Finish with Cilantro (14 cup) = Chickpea tagine (serve with whole grain of choice) (yields 3 cups)

FO

R M

OR

E C

OO

KIN

G T

IPS

AN

D D

EL

ICIO

US

RE

CIP

ES

VIS

IT W

HO

LE

FO

OD

SM

AR

KE

TC

OM

HE

ALT

HS

TAR

TSH

ER

E

NEED INSPIRATIONHERE ARE SOME SIMPLE COMBINATIONS THAT WORK WELL TOGETHER (SERVES 2)

23

SIMPLE BLENDS FOR AROUND-THE-WORLD FLAVORA world of flavor is at your fingertips when you add just the right combination of herbs and spices Our handy chart makes it easy for you to spin the globe and turn everyday dishes into a healthy journey across the Seven Seas Start with a starchy vegetable bean or grain of your choice and then choose exotic spices and produce to suit your ethnic food cravings

ENHANCE HEALTHY DISHES WITH

HERBS amp SPICESTA

KE

YO

UR

TA

ST

E B

UD

S A

RO

UN

D T

HE

WO

RL

D W

ITH

T

HE

SE

IN

SP

IRE

D C

OM

BIN

AT

ION

S

GARLIC ONION BASIL OREGANO THYME PARSLEY MARJORAM

GARLIC SHALLOT BASIL LEMONGRASS CURRY GINGER LIME LEAVES MINT CILANTRO CHILIES

CUMIN CILANTRO GARLIC CORIANDER ONIONS CHILIES CINNAMON

GARLIC ONIONS CINNAMON GINGER CILANTRO MINT SAFFRON CUMIN

GINGER GARLIC CORIANDER MISO SCALLIONS SOY RICE VINEGAR SESAME

GARLIC MINT OREGANO DILL CHILIES CINNAMON PARSLEY THYME MARJORAM

GARLIC GINGER ONION TURMERIC CUMIN CORIANDER CURRY BLENDS GARAM-MASALA

LEMON TOMATO SPINACH BELL PEPPER POTATOES

LIME PEAS ZUCCHINI CARROTS POTATOES EGGPLANT

LIME BELL PEPPER TOMATO CORN JICAMA POTATOES

LEMON EGGPLANT ORANGE TOMATO CARROT

LIME SHIITAKE CUCUMBER BROCCOLI BOK CHOY

LEMON SPINACH OLIVES ARUGULA EGGPLANT

LEMON CAULIFLOWER SPINACH PEAS TOMATO POTATO

HERBS AND SPICES PRODUCE

ITALIAN

THAI

MEXICAN

MOROCCAN

ASIAN

GREEK

INDIAN

24

ITALIAN

k Start with Russet potatoes cut in inch pieces (1 cup)

k Toss with Red bell pepper (12 c) + garlic (2 cloves) + red onion (14 c) + thyme (1 T) + rosemary (1 T)

Roast 400deg until browned on all sides ~35 minutes

k Finish with Parsley (2 T) = roasted herbed potatoes (yields 2 cups)

THAI

k Start with Steamed brown rice (2 cups)

k Steam Sauteacute Shallot (3 T) + ginger (1 T) + chilies (1 t) + lemongrass (1 T) + peas (12 c) + carrots (12 c)

k Finish with Basil (2 T) + cilantro (2 T) = Thai steam fried rice (yields 3 cups)

MOROCCAN

k Start with Cooked chickpeas (2 cups)

k Steam sauteacute Garlic (2 cloves) + chilies (1 t) + ginger (2 T) + cumin seeds (1 T) + cinnamon (1 t) + saffron (1 t) + eggplant (12 c) + tomato (12 c) + lemon zest (2 T) and juice (1 T)

k Finish with Cilantro (14 cup) = Chickpea tagine (serve with whole grain of choice) (yields 3 cups)

FO

R M

OR

E C

OO

KIN

G T

IPS

AN

D D

EL

ICIO

US

RE

CIP

ES

VIS

IT W

HO

LE

FO

OD

SM

AR

KE

TC

OM

HE

ALT

HS

TAR

TSH

ER

E

NEED INSPIRATIONHERE ARE SOME SIMPLE COMBINATIONS THAT WORK WELL TOGETHER (SERVES 2)

24

ITALIAN

k Start with Russet potatoes cut in inch pieces (1 cup)

k Toss with Red bell pepper (12 c) + garlic (2 cloves) + red onion (14 c) + thyme (1 T) + rosemary (1 T)

Roast 400deg until browned on all sides ~35 minutes

k Finish with Parsley (2 T) = roasted herbed potatoes (yields 2 cups)

THAI

k Start with Steamed brown rice (2 cups)

k Steam Sauteacute Shallot (3 T) + ginger (1 T) + chilies (1 t) + lemongrass (1 T) + peas (12 c) + carrots (12 c)

k Finish with Basil (2 T) + cilantro (2 T) = Thai steam fried rice (yields 3 cups)

MOROCCAN

k Start with Cooked chickpeas (2 cups)

k Steam sauteacute Garlic (2 cloves) + chilies (1 t) + ginger (2 T) + cumin seeds (1 T) + cinnamon (1 t) + saffron (1 t) + eggplant (12 c) + tomato (12 c) + lemon zest (2 T) and juice (1 T)

k Finish with Cilantro (14 cup) = Chickpea tagine (serve with whole grain of choice) (yields 3 cups)

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TAR

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NEED INSPIRATIONHERE ARE SOME SIMPLE COMBINATIONS THAT WORK WELL TOGETHER (SERVES 2)

25

HERErsquoS A TIME SAVING TIP FOR CREATING HEALTHY MEALSCook a big batch of beans at the beginning of the week then use them as a base for quick healthy and delicious meals all week long Donrsquot worry if you end up not using all the beans that you cookmdashfreeze them Beans will last about a month when frozen making them great in an ldquoemergencyrdquo dinner situation where you need a meal on the fly

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FOR BEST RESULTS FOLLOW THESE THREE EASY STEPS

k STEP 1Begin by washing beans and discarding any that are discolored and discard any debris like small rocks and twigs

k STEP 2Cover the beans in about 3 inches of water and soak for 8 hours or overnight You can also do a quick soak if you are short on time Simply cover the beans with an inch of water and bring to a boil Then remove from heat cover and let sit for one hour Drain the beans and cook as you normally would

k STEP 3Rinse well then place the beans in the appro-priate amount of cold fresh water and bring to a simmer letting cook for the recommended cooking time

GET COOKING WITH BEANSTHEYRE RICH IN FIBER amp SUPER AFFORDABLE

26

TAKE YOUR TASTE BUDS AROUND THE WORLD WITH THESE INSPIRED COMBINATIONSAS A GENERAL RULE 1 CUP OF DRIED BEANS WILL YIELD ABOUT 2 -3 CUPS OF COOKED BEANS

FO

R M

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CIP

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LE

FO

OD

SM

AR

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TC

OM

HE

ALT

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TAR

TSH

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BEANLEGUME(1 CUP DRY)

ADZUKI (ADUKI)

ANASAZI

BLACK

BLACK-EYED PEAS

CANNELLINI (WHITE KIDNEY)

CRANBERRY

FAVA SKINS REMOVED

GARBANZOS (CHICKPEAS)

GREAT NORTHERN

GREEN SPLIT PEAS

YELLOW SPLIT PEAS

GREEN PEAS WHOLE

KIDNEY

LENTILS BROWN

LENTILS GREEN

LENTILS RED

LIMA LARGE

LIMA SMALL

LIMA CHRISTMAS

MUNG

NAVY

PINK

PINTO

SOYBEANS

COOKING TIME YIELD (CUPS)

WATER (CUPS)

4

2 to 3

4

3

3

3

3

4

3

4

4

6

3

2

2

3

4

4

4

2

3

3

3

4

3

2

2

2

2

3

1 23

2

2 23

2

2

2

2

2

2

2 to 2

2

3

2

2

2 23

2

2 23

3

45 to 55 minutes

45 to 55 minutes

1 to 1 hours

1 hour

45 minutes

40 to 45 minutes

40 to 50 minutes

1 to 3 hours

1 hours

45 minutes

1 to 1 hours

1 to 2 hours

1 hour

45 minutes to 1 hour

30 to 45 minutes

20 to 30 minutes

45 to 1 hour

50 to 60 minutes

1 hour

1 hour

45 to 60 minutes

50 to 60 minutes

1 to 1 hours

3 to 4 hours

26

TAKE YOUR TASTE BUDS AROUND THE WORLD WITH THESE INSPIRED COMBINATIONSAS A GENERAL RULE 1 CUP OF DRIED BEANS WILL YIELD ABOUT 2 -3 CUPS OF COOKED BEANS

FO

R M

OR

E C

OO

KIN

G T

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AN

D D

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US

RE

CIP

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VIS

IT W

HO

LE

FO

OD

SM

AR

KE

TC

OM

HE

ALT

HS

TAR

TSH

ER

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BEANLEGUME(1 CUP DRY)

ADZUKI (ADUKI)

ANASAZI

BLACK

BLACK-EYED PEAS

CANNELLINI (WHITE KIDNEY)

CRANBERRY

FAVA SKINS REMOVED

GARBANZOS (CHICKPEAS)

GREAT NORTHERN

GREEN SPLIT PEAS

YELLOW SPLIT PEAS

GREEN PEAS WHOLE

KIDNEY

LENTILS BROWN

LENTILS GREEN

LENTILS RED

LIMA LARGE

LIMA SMALL

LIMA CHRISTMAS

MUNG

NAVY

PINK

PINTO

SOYBEANS

COOKING TIME YIELD (CUPS)

WATER (CUPS)

4

2 to 3

4

3

3

3

3

4

3

4

4

6

3

2

2

3

4

4

4

2

3

3

3

4

3

2

2

2

2

3

1 23

2

2 23

2

2

2

2

2

2

2 to 2

2

3

2

2

2 23

2

2 23

3

45 to 55 minutes

45 to 55 minutes

1 to 1 hours

1 hour

45 minutes

40 to 45 minutes

40 to 50 minutes

1 to 3 hours

1 hours

45 minutes

1 to 1 hours

1 to 2 hours

1 hour

45 minutes to 1 hour

30 to 45 minutes

20 to 30 minutes

45 to 1 hour

50 to 60 minutes

1 hour

1 hour

45 to 60 minutes

50 to 60 minutes

1 to 1 hours

3 to 4 hours

TAKE A TRIP AROUND THE WORLD using beans as the building blocks for your next meal These fiber-filled goodies are incredibly versatile when prepared with your favorite spices veggies and grains

BEANSYOUR PASSPORT TO GLOBAL FLAVORS

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To use this handy chart simply start by choosing your destination then build a meal by layering your choice of grains beans produce spices and dressing Soon your taste buds will em-brace a world of healthy exotic eatingmdashall at an affordable price

FOR A SINGLE SERVING FOLLOW THE MEASUREMENTS BELOW

MO

RO

CC

O

ME

XIC

O

G

RE

EC

E

I

TALY

JA

PA

N

IND

IAN

U

S AdzukiChickpea

Black Pinto

Black-eyed peaFlageolet

CannelliniGreat Northern

MungSoybean

LentilSplit Pea

Baby LimaAnasazi

GingerTurmericSaffron

CuminAncho chili powderGarlic

AllspiceCardamomCoriander

GarlicBasilOregano

MisoHot pepper flakesWasabi

CardamomCorianderCurry powder

OreganoRosemaryGarlicBasil

Bulgur

Basmati brown rice

Medium grain brown rice

Amaranth

Long grain brown rice

Kamut

Brown Arborio

Barley

Broccoli

Bok choy

Short grain brown rice

Brown basmati rice

Teff

Wildbrown rice blend

Brown rice

Lime juiceLemon juice

Lime juice

Sherry vinegarTarragon vinegar

Balsamic vinegar

Rice wine vinegarBlack vinegar

Lemon juice

Apple cider vinegar

TomatoBell pepperSpinachEggplant

AvocadoBell pepperTomato

ArugulaTomatoCeleryParsley

TomatoKaleSpinachZucchini

Shitake mushroomBroccoliBok choy

CauliflowerSweet potatoPeas

SquashCornOkraTomato

BEANS1 CUP

SPICESTO TASTE

PRODUCE(1 12-2 CUPS)

GRAIN(1 CUP)

DRESSING(2-3 TBSPS)

28

Some people have difficulty digesting beans and legumes They may develop gas intesti-nal problems irritability or unclear thinking

HERE ARE A FEW TECHNIQUES FOR PREPARING AND EATING LEGUMES TO ALLEVIATE MOST PROBLEMS

Chew beans thoroughly and know that even small amounts have high nutritional value

AVO I D giving legumes to children under 18 months because they have not developed the gastric enzymes to digest them properly Except in the case of an allergy soybean products fresh peas and green beans are usu-ally tolerated

E X P E R I M E N T with your ability to digest beans Smaller beans like adzuki lentils mung beans and peas digest most easily Pinto kid-ney navy black-eyed peas garbanzo lima and black beans are harder to digest and should be eaten only occasionally Soybeans and black soybeans are the most difficult beans to digest

Experiment with combinations ingredients and seasonings Legumes combine best with green or non-starchy vegetables and seaweeds

S E A S O N with unrefined sea salt miso or soy sauce near the end of cooking If salt is added at the beginning the beans will not cook completely Salt is a digestive aid when used correctly

Adding fennel or cumin near the end of cooking helps prevent gas

Adding kombu or kelp seaweed to the beans helps improve flavor and digestion adds min-erals and nutrients and speeds up the cooking process

POUR a little apple cider brown rice or white wine vinegar into the water in the last stages of cooking This softens the beans and breaks down protein chains and indigestible com-pounds

DIGESTIBILITY OF BEANSA

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TITU

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TRIT

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29

HERErsquoS A TIME SAVING TIP FOR CREATING HEALTHY MEALS Cook a big batch of grains at the beginning of the week then use them as a base for quick healthy and delicious meals all week long Donrsquot worry if you end up not using all that you cookmdashsimply freeze what you canrsquot eat Grains will last about a month when frozen making them great in an ldquoemergencyrdquo dinner situation where you need a meal on the fly

FOR BEST RESULTS FOLLOW THESE THREE EASY STEPS

STEP 1Choose your grain and boil the noted amount of water

STEP 2Add chosen grain return the pot to a boil cover reduce heat and simmer until liquid is absorbed

(FoodFight Factoid putting a paper towel in between the lid and the pot will absorb excess moisture and result in fluffier whole grains)

STEP 3Fluff with a fork before serving

GET COOKING WITH WHOLE GRAINSADD A SATISFYING FLAVOR AND TEXTURE TO YOUR NEXT MEAL

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RICE (1 CUP)

BROWN RICE (LONG GRAIN)

BROWN RICE (SHORT GRAIN)

BROWN BASMATI RICE

BROWN JASMINE RICE

BLACK JAPONICA RICE

WEHANI RICE

WILD RICE

MANITOK WILD RICE

COOKING TIMEYIELD (CUPS)

WATER (CUPS)

2

2

2

2

2

2

2

2

3

3

4

4

3

3

4

4

35 to 45 minutes

35 to 45 minutes

40 to 45 minutes

40 to 45 minutes

45 minutes

45 minutes

1 hour

50 to 60 minutes

30

TAKE YOUR TASTE BUDS AROUND THE WORLD WITH THESE INSPIRED COMBINATIONS

FO

R M

OR

E C

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KIN

G T

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AN

D D

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US

RE

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VIS

IT W

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LE

FO

OD

SM

AR

KE

TC

OM

HE

ALT

HS

TAR

TSH

ER

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GRAIN (1 CUP)

AMARANTH

BARLEY HULLED

BARLEY PEARL

BUCKWHEATKASHA

BULGUR

CRACKED WHEAT

CORNMEAL

COUSCOUS

KAMUT

MILLET

OAT GROATS

OATS ROLLED

QUINOA

RYE BERRIES

SPELT

TEFF

TRITICALE

WHEAT BERRIES HARD (RED)

WHEAT BERRIES SOFT (WHITE)

COOKING TIME YIELD (CUPS)

WATER (CUPS)

1

3

2

1

1

2

2

1

2

2

2

2

2

2

1

4

2

2

2

2

4

4

3

3

3

3

2

2

3

2

2

4

2

2

3

3

3

3

25 minutes

1 hours

1 hours

10 minutes

30 to 40 minutes

10 to 15 minutes

10 minutes

10 minutes

1 hours

25 minutes

35 to 40 min

15 minutes

25 to 30 minutes

1 hours

50 to 60 minutes

15 minutes

1 hours

2 hours

1 hours

29

HERErsquoS A TIME SAVING TIP FOR CREATING HEALTHY MEALS Cook a big batch of grains at the beginning of the week then use them as a base for quick healthy and delicious meals all week long Donrsquot worry if you end up not using all that you cookmdashsimply freeze what you canrsquot eat Grains will last about a month when frozen making them great in an ldquoemergencyrdquo dinner situation where you need a meal on the fly

FOR BEST RESULTS FOLLOW THESE THREE EASY STEPS

STEP 1Choose your grain and boil the noted amount of water

STEP 2Add chosen grain return the pot to a boil cover reduce heat and simmer until liquid is absorbed

(FoodFight Factoid putting a paper towel in between the lid and the pot will absorb excess moisture and result in fluffier whole grains)

STEP 3Fluff with a fork before serving

GET COOKING WITH WHOLE GRAINSADD A SATISFYING FLAVOR AND TEXTURE TO YOUR NEXT MEAL

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RICE (1 CUP)

BROWN RICE (LONG GRAIN)

BROWN RICE (SHORT GRAIN)

BROWN BASMATI RICE

BROWN JASMINE RICE

BLACK JAPONICA RICE

WEHANI RICE

WILD RICE

MANITOK WILD RICE

COOKING TIMEYIELD (CUPS)

WATER (CUPS)

2

2

2

2

2

2

2

2

3

3

4

4

3

3

4

4

35 to 45 minutes

35 to 45 minutes

40 to 45 minutes

40 to 45 minutes

45 minutes

45 minutes

1 hour

50 to 60 minutes

30

TAKE YOUR TASTE BUDS AROUND THE WORLD WITH THESE INSPIRED COMBINATIONS

FO

R M

OR

E C

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KIN

G T

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AN

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US

RE

CIP

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VIS

IT W

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LE

FO

OD

SM

AR

KE

TC

OM

HE

ALT

HS

TAR

TSH

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GRAIN (1 CUP)

AMARANTH

BARLEY HULLED

BARLEY PEARL

BUCKWHEATKASHA

BULGUR

CRACKED WHEAT

CORNMEAL

COUSCOUS

KAMUT

MILLET

OAT GROATS

OATS ROLLED

QUINOA

RYE BERRIES

SPELT

TEFF

TRITICALE

WHEAT BERRIES HARD (RED)

WHEAT BERRIES SOFT (WHITE)

COOKING TIME YIELD (CUPS)

WATER (CUPS)

1

3

2

1

1

2

2

1

2

2

2

2

2

2

1

4

2

2

2

2

4

4

3

3

3

3

2

2

3

2

2

4

2

2

3

3

3

3

25 minutes

1 hours

1 hours

10 minutes

30 to 40 minutes

10 to 15 minutes

10 minutes

10 minutes

1 hours

25 minutes

35 to 40 min

15 minutes

25 to 30 minutes

1 hours

50 to 60 minutes

15 minutes

1 hours

2 hours

1 hours

30

TAKE YOUR TASTE BUDS AROUND THE WORLD WITH THESE INSPIRED COMBINATIONS

FO

R M

OR

E C

OO

KIN

G T

IPS

AN

D D

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US

RE

CIP

ES

VIS

IT W

HO

LE

FO

OD

SM

AR

KE

TC

OM

HE

ALT

HS

TAR

TSH

ER

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GRAIN (1 CUP)

AMARANTH

BARLEY HULLED

BARLEY PEARL

BUCKWHEATKASHA

BULGUR

CRACKED WHEAT

CORNMEAL

COUSCOUS

KAMUT

MILLET

OAT GROATS

OATS ROLLED

QUINOA

RYE BERRIES

SPELT

TEFF

TRITICALE

WHEAT BERRIES HARD (RED)

WHEAT BERRIES SOFT (WHITE)

COOKING TIME YIELD (CUPS)

WATER (CUPS)

1

3

2

1

1

2

2

1

2

2

2

2

2

2

1

4

2

2

2

2

4

4

3

3

3

3

2

2

3

2

2

4

2

2

3

3

3

3

25 minutes

1 hours

1 hours

10 minutes

30 to 40 minutes

10 to 15 minutes

10 minutes

10 minutes

1 hours

25 minutes

35 to 40 min

15 minutes

25 to 30 minutes

1 hours

50 to 60 minutes

15 minutes

1 hours

2 hours

1 hours

31

Nuts and seeds are an easy way to include healthy fats crunch and rich flavor to your foods They are a powerhouse of energy as they are high in fat calories and protein

Look for a store with a busy organic bulk sec-tion this ensures high turnover and freshness and also saves you money All of the above may come in nutseed butter form which can be used as a spread or a base for dressings sauces or marinades

BENEFITSNuts and seeds help build the body and have a grounding effect Those on a weight loss pro-gram should eat these sparingly If you are try-ing to gain weight we suggest making nuts a frequent addition to your diet Nuts are rich in various nutrients and minerals such as vita-min E and selenium Nuts and seeds are a great source of high-quality fatty acids

STORAGE Keep in an airtight container in fridge or freezer for freshness Buy and store in their whole form and chop as needed Buy in small amounts as nuts and seeds go rancid quickly

NUTS amp SEEDS

USAGE

k Raw or roasted a great whole foods snack for those on the move

k Roast and add to fresh steamed veggies salads and grains

k Grind and blend with leftover grains andor cooked lentils to form meatless burgers and meatless balls

k Grind and use as a crust on roasted fish or chicken

k Sprinkle on warm cereal or yogurt

k Create pesto by grinding with fresh herbs oil garlic and spices

SELECTIONHere are some favorites and why we love them

k Almonds highest in calcium and fiber

kCashews high in protein creamy taste

k Pecans high in iron delicious toasted in salads and baked goods

k Pine nuts rich in magnesium wonderful evergreen scent and flavor

k Walnuts used to strengthen kidney and lungs brain food

k Pumpkin seeds extremely high in protein and EFAs rich in zinc iron and calcium cook with grains and vegetables

k Sesame seeds dry-roasted and mixed with sea salt called gomasio makes a wonderful condiment for soups salads and veggies

k Sunflower seeds sauteacute raw seeds with veggies and grind up for veggie patties or balls

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32

ONEKeeps you young Workouts such as brisk walk-ing or cycling boost the amount of oxygen con-sumed during exercise Improving your aerobic capacity by just 15 to 25 percent would be like shaving 10 to 20 years off your age Aerobic ex-ercise may also stimulate the growth of new brain cells in older adults

TWOReduces infections Moderate workouts tempo-rarily rev-up the immune system by increasing the aggressiveness or capacity of immune cells That may explain why people who exercise catch fewer colds

THREEPrevents heart attacks Not only does exercise raise good HDL cholesterol and lower blood pressure but new research shows it reduces arterial inflammation another risk factor for heart attacks and strokes

FOUREases asthma New evidence shows that upper-body and breathing exercises can reduce the need to use an inhaler in mild cases of asthma

FIVEControls blood sugar Exercise helps maintain a healthy blood-sugar level by increasing the cells sensitivity to insulin and by controlling weight Regular brisk walking can significantly cut the risk of developing type 2 diabetes

SIXProtects against cancer Exercise may reduce the risk of colon-cancer by speeding waste through the gut and lowering the insulin level It may also protect against breast and prostate cancer by regulating hormone levels

SEVENCombats stress Regular aerobic exercise low-ers levels of stress hormones For many people exercise helps relieve depression as effectively as antidepressant medication

EIGHTRelieves hot flashes Increasing fitness by walk-ing or practicing yoga enhances mood and re-duces some menopausal symptoms such as hot flashes and night sweats

NINEProtects mens health Pelvic exercises help prevent erectile dysfunction and possibly be-nign prostate enlargement a common cause of urinary problems

TENProlongs life Studies lasting many years have consistently shown that being active cuts the risk of premature death by about 50 percent for men and women

WHY SHOULD I EXERCISEEXERCISE may be the closest thing to the fountain of youth Not only does regular activity strengthen your muscles and improve heart and lung function but it can also reduce your risk of major diseases stimulate the growth of new brain cells and even add years to your life Studies show just 30 minutes of physical activity on most days is all thats required to reap big benefits

AD

AP

TED

FR

OM

CO

NS

UM

ER

RE

PO

RTS

S

EP

T 2

007

33

1 Run or walk with a friend

2 Play basketball or soccer or any other team sport

3 Walk the dog

4 Clean the apartment

5 Run up and down the stairs

6 Do stretches squats exercises while you brush your teeth

7 Get off one stop earlier on the subway or bus and walk

8 Take the stairs instead of the elevator

9 Reacquaint yourself with childhood favorites Jump rope hula hoop

10 Use Youtube and online exercise resources eg Yogaglow Zumba Hoopnotica Vitajuice Be Fit NYC 311

And if we didnrsquot convince you check out this video httpwwwyoutubecom watchv=aUaInS6HIGoampsns=fb

IDEAS TO GET YOU MOVING

HERE ARE SOME WAYS TO BURN CALORIES IN 20 MINUTES FOR A 150 POUND PERSON

k Biking (6 mph) 240 calories

k Swimming laps 240 calories

k Running (5 mph) 216 calories

k Playing basketball 192 calories

k Dancing 132 calories

k Gardening 98 calories

10

32

ONEKeeps you young Workouts such as brisk walk-ing or cycling boost the amount of oxygen con-sumed during exercise Improving your aerobic capacity by just 15 to 25 percent would be like shaving 10 to 20 years off your age Aerobic ex-ercise may also stimulate the growth of new brain cells in older adults

TWOReduces infections Moderate workouts tempo-rarily rev-up the immune system by increasing the aggressiveness or capacity of immune cells That may explain why people who exercise catch fewer colds

THREEPrevents heart attacks Not only does exercise raise good HDL cholesterol and lower blood pressure but new research shows it reduces arterial inflammation another risk factor for heart attacks and strokes

FOUREases asthma New evidence shows that upper-body and breathing exercises can reduce the need to use an inhaler in mild cases of asthma

FIVEControls blood sugar Exercise helps maintain a healthy blood-sugar level by increasing the cells sensitivity to insulin and by controlling weight Regular brisk walking can significantly cut the risk of developing type 2 diabetes

SIXProtects against cancer Exercise may reduce the risk of colon-cancer by speeding waste through the gut and lowering the insulin level It may also protect against breast and prostate cancer by regulating hormone levels

SEVENCombats stress Regular aerobic exercise low-ers levels of stress hormones For many people exercise helps relieve depression as effectively as antidepressant medication

EIGHTRelieves hot flashes Increasing fitness by walk-ing or practicing yoga enhances mood and re-duces some menopausal symptoms such as hot flashes and night sweats

NINEProtects mens health Pelvic exercises help prevent erectile dysfunction and possibly be-nign prostate enlargement a common cause of urinary problems

TENProlongs life Studies lasting many years have consistently shown that being active cuts the risk of premature death by about 50 percent for men and women

WHY SHOULD I EXERCISEEXERCISE may be the closest thing to the fountain of youth Not only does regular activity strengthen your muscles and improve heart and lung function but it can also reduce your risk of major diseases stimulate the growth of new brain cells and even add years to your life Studies show just 30 minutes of physical activity on most days is all thats required to reap big benefits

AD

AP

TED

FR

OM

CO

NS

UM

ER

RE

PO

RTS

S

EP

T 2

007

33

1 Run or walk with a friend

2 Play basketball or soccer or any other team sport

3 Walk the dog

4 Clean the apartment

5 Run up and down the stairs

6 Do stretches squats exercises while you brush your teeth

7 Get off one stop earlier on the subway or bus and walk

8 Take the stairs instead of the elevator

9 Reacquaint yourself with childhood favorites Jump rope hula hoop

10 Use Youtube and online exercise resources eg Yogaglow Zumba Hoopnotica Vitajuice Be Fit NYC 311

And if we didnrsquot convince you check out this video httpwwwyoutubecom watchv=aUaInS6HIGoampsns=fb

IDEAS TO GET YOU MOVING

HERE ARE SOME WAYS TO BURN CALORIES IN 20 MINUTES FOR A 150 POUND PERSON

k Biking (6 mph) 240 calories

k Swimming laps 240 calories

k Running (5 mph) 216 calories

k Playing basketball 192 calories

k Dancing 132 calories

k Gardening 98 calories

10

33

1 Run or walk with a friend

2 Play basketball or soccer or any other team sport

3 Walk the dog

4 Clean the apartment

5 Run up and down the stairs

6 Do stretches squats exercises while you brush your teeth

7 Get off one stop earlier on the subway or bus and walk

8 Take the stairs instead of the elevator

9 Reacquaint yourself with childhood favorites Jump rope hula hoop

10 Use Youtube and online exercise resources eg Yogaglow Zumba Hoopnotica Vitajuice Be Fit NYC 311

And if we didnrsquot convince you check out this video httpwwwyoutubecom watchv=aUaInS6HIGoampsns=fb

IDEAS TO GET YOU MOVING

HERE ARE SOME WAYS TO BURN CALORIES IN 20 MINUTES FOR A 150 POUND PERSON

k Biking (6 mph) 240 calories

k Swimming laps 240 calories

k Running (5 mph) 216 calories

k Playing basketball 192 calories

k Dancing 132 calories

k Gardening 98 calories

10

34

THIS EXERCISE will help you to discover areas of your life which you may want to pay more attention to On a scale of 1-10 how would you rate your personal level of satisfaction with these categories The higher the rating the higher the satisfaction

You will have a clear visual of any imbalances in your life and a starting point for determining where you may wish to spend more time and energy to create balance and joy in your life

PRIMARY FOODSA

DA

PTE

D F

RO

M I

NS

TITU

TE F

OR

IN

TEG

RAT

IVE

NU

TRIT

ION

10

9

8

7

6

5

4

3

2

1

HE

ALTH

PH

YS

ICA

L A

CTIV

ITY

HO

ME

CO

OK

ING

HO

ME

EN

TER

TAIN

ME

NT

CO

NF

IDE

NC

E

CA

RE

ER

RE

LA

TION

SH

IPS

SO

CIA

L L

IFE

CR

EA

TIVITY

SP

IRITU

AL

ITY

ED

UC

ATIO

N

FIN

AN

CE

S

35

FOODFIGHTS 10 STEPS TO BETTER HEALTH

AD

AP

TED

FR

OM

IIN

copy 2

011

Drink more water

Limit or remove sugar sweetened beverages

Eat a healthy breakfast

Eat dark leafy greens

Eat more whole grains

Read labels (Remember the 5-5-5 rule)

Eat less meat

Eat fewer processed foods

Get more exercise

Cook with friends and family

1

2

3

4

5

6

7

8

9

10

36

BREAKFAST

LUNCH

DINNER

123

FOODFIGHT RECIPES

37

BREAKFASTOATMEALINGREDIENTS

1 cup liquid (water milk or any combination of the 2)

cup rolled oats

dash of salt

sweetener to taste (brown sugar maple syrup)

GRANOLAINGREDIENTS

6 cups rolled oats

2 cups mixed nuts and seeds (sunflower seeds walnuts pecans almonds cashews etc)

1 cup dried unsweetened shredded coconut

1 teaspoon ground cinnamon

Salt to taste

12 to 1 cup honey or maple syrup or to taste

1 cup chopped dried fruit

DIRECTIONSPreheat the oven to 300 degrees F Place a 9x13 pan over medium-low heat (over 2 burners if necessary) and add the oats Cook stirring oc-casionally until they begin to change color ndash 3 to 5 minutes Add the nuts and seeds and con-tinue to cook stirring frequently for 2 minutes

Add the coconut and cook stirring for 2 min-utes more

Add the cinnamon salt and sweetener stir and put the pan in the oven

Bake for 20 minutes stirring once or twice during the period Add the dried fruit stir and cool on a rack continuing to stir once in a while until the granola reaches room temperature Transfer to a sealed container and store in the refrigerator

Possible uses Eat as cereal with milk add cup to yogurt top pancakes or waffles with cup of granola stir into oatmeal This recipe is from Mark Bittmanrsquos ldquoHow to Cook Everythingrdquo

DIRECTIONSCombine the liquid salt and oats in a small saucepan and turn the heat to high When the liquid boils turn the heat to low and cook stir-ring until the water is just absorbed about 5 minutes

Cover the pan and turn off the heat After 5 minutes uncover the pan and stir Pos-sible Add-Ins (add to the oatmeal to taste af-ter the 5 minute wait) maple syrup or hon-ey cinammon fruits such as blueberries strawberries or raspberries nuts (almonds walnuts etc)

38

1 Start with a base of whole grains using water juice or milk to cook

2 Then consider sweetening with fruits and give it some texture with nuts and seeds

ITrsquoS THE MOST IMPORTANT MEAL of the day after all so kick it into high gear with a hearty breakfast bowl Use the chart below as a quick guide to mixing up a filling tasty morning meal thatrsquos packed with nutrients

3 Donrsquot forget the spice during cookingor as a topping You can also add a bit more juice or milk if you like

QUICK TIP At the beginning of the week cook a big batch of your favorite grains and use in multiple meals including breakfast

BUILD A BETTER BREAKFAST IN THREE EASY STEPS

B R E A K FA S T B OW L A SS E M B LY

Oats steel cut or rolled

Rice brown red or wild

Quinoa

Millet

Buckwheat

Kamut wheat or spelt

Barley

Juice

Milk try soy rice hemp oat almond coconut

Coconut water

Water

All fresh fruits

Frozen fruits

Dried fruits

Honey

All seeds toasted or raw

All nuts toasted or raw

Cinnamon

Vanilla

Nutmeg

Allspice

Ginger

Mint

Carob

Cocoa powder

WHOLE GRAINS BASECooked sprouted or soaked

LIQUIDCook with the grain or add after

SWEETCan be added when cooking or as topping

CRUNCH SPICESCan be added while cooking or as topping

HEARTY BREAKFAST BOWLSTHIS BIG BREAKFAST IS A GREAT WAY TO START THE DAY

39

For more cooking tips and healthy amp delicious recipes visit wholefoodsmarketcomhealthstartshere

S A M P L E B R E A K FA S T B OW L S

Brown rice

Almond milk

Chopped dates

Toasted almonds

Bananas diced

Nutmeg

Steel cut oats

Apple juice

Cinnamon

Currants

Nutmeg

Toasted pecans

Apples diced

Millet

Soy milk

Honey

Cinnamon

Toasted sesame seeds

Toasted sunflower seeds

Toasted hemp seeds

Fresh berries

Quinoa

Coconut milk

Water

Frozen mango

Vanilla

Diced apricots

Bananas

Mangos

ALMOND RICE APPLE SPICE OATS MANGO QUINOA SPICED MILLET

35

FOODFIGHTS 10 STEPS TO BETTER HEALTH

AD

AP

TED

FR

OM

IIN

copy 2

011

Drink more water

Limit or remove sugar sweetened beverages

Eat a healthy breakfast

Eat dark leafy greens

Eat more whole grains

Read labels (Remember the 5-5-5 rule)

Eat less meat

Eat fewer processed foods

Get more exercise

Cook with friends and family

1

2

3

4

5

6

7

8

9

10

36

BREAKFAST

LUNCH

DINNER

123

FOODFIGHT RECIPES

37

BREAKFASTOATMEALINGREDIENTS

1 cup liquid (water milk or any combination of the 2)

cup rolled oats

dash of salt

sweetener to taste (brown sugar maple syrup)

GRANOLAINGREDIENTS

6 cups rolled oats

2 cups mixed nuts and seeds (sunflower seeds walnuts pecans almonds cashews etc)

1 cup dried unsweetened shredded coconut

1 teaspoon ground cinnamon

Salt to taste

12 to 1 cup honey or maple syrup or to taste

1 cup chopped dried fruit

DIRECTIONSPreheat the oven to 300 degrees F Place a 9x13 pan over medium-low heat (over 2 burners if necessary) and add the oats Cook stirring oc-casionally until they begin to change color ndash 3 to 5 minutes Add the nuts and seeds and con-tinue to cook stirring frequently for 2 minutes

Add the coconut and cook stirring for 2 min-utes more

Add the cinnamon salt and sweetener stir and put the pan in the oven

Bake for 20 minutes stirring once or twice during the period Add the dried fruit stir and cool on a rack continuing to stir once in a while until the granola reaches room temperature Transfer to a sealed container and store in the refrigerator

Possible uses Eat as cereal with milk add cup to yogurt top pancakes or waffles with cup of granola stir into oatmeal This recipe is from Mark Bittmanrsquos ldquoHow to Cook Everythingrdquo

DIRECTIONSCombine the liquid salt and oats in a small saucepan and turn the heat to high When the liquid boils turn the heat to low and cook stir-ring until the water is just absorbed about 5 minutes

Cover the pan and turn off the heat After 5 minutes uncover the pan and stir Pos-sible Add-Ins (add to the oatmeal to taste af-ter the 5 minute wait) maple syrup or hon-ey cinammon fruits such as blueberries strawberries or raspberries nuts (almonds walnuts etc)

38

1 Start with a base of whole grains using water juice or milk to cook

2 Then consider sweetening with fruits and give it some texture with nuts and seeds

ITrsquoS THE MOST IMPORTANT MEAL of the day after all so kick it into high gear with a hearty breakfast bowl Use the chart below as a quick guide to mixing up a filling tasty morning meal thatrsquos packed with nutrients

3 Donrsquot forget the spice during cookingor as a topping You can also add a bit more juice or milk if you like

QUICK TIP At the beginning of the week cook a big batch of your favorite grains and use in multiple meals including breakfast

BUILD A BETTER BREAKFAST IN THREE EASY STEPS

B R E A K FA S T B OW L A SS E M B LY

Oats steel cut or rolled

Rice brown red or wild

Quinoa

Millet

Buckwheat

Kamut wheat or spelt

Barley

Juice

Milk try soy rice hemp oat almond coconut

Coconut water

Water

All fresh fruits

Frozen fruits

Dried fruits

Honey

All seeds toasted or raw

All nuts toasted or raw

Cinnamon

Vanilla

Nutmeg

Allspice

Ginger

Mint

Carob

Cocoa powder

WHOLE GRAINS BASECooked sprouted or soaked

LIQUIDCook with the grain or add after

SWEETCan be added when cooking or as topping

CRUNCH SPICESCan be added while cooking or as topping

HEARTY BREAKFAST BOWLSTHIS BIG BREAKFAST IS A GREAT WAY TO START THE DAY

39

For more cooking tips and healthy amp delicious recipes visit wholefoodsmarketcomhealthstartshere

S A M P L E B R E A K FA S T B OW L S

Brown rice

Almond milk

Chopped dates

Toasted almonds

Bananas diced

Nutmeg

Steel cut oats

Apple juice

Cinnamon

Currants

Nutmeg

Toasted pecans

Apples diced

Millet

Soy milk

Honey

Cinnamon

Toasted sesame seeds

Toasted sunflower seeds

Toasted hemp seeds

Fresh berries

Quinoa

Coconut milk

Water

Frozen mango

Vanilla

Diced apricots

Bananas

Mangos

ALMOND RICE APPLE SPICE OATS MANGO QUINOA SPICED MILLET

36

BREAKFAST

LUNCH

DINNER

123

FOODFIGHT RECIPES

37

BREAKFASTOATMEALINGREDIENTS

1 cup liquid (water milk or any combination of the 2)

cup rolled oats

dash of salt

sweetener to taste (brown sugar maple syrup)

GRANOLAINGREDIENTS

6 cups rolled oats

2 cups mixed nuts and seeds (sunflower seeds walnuts pecans almonds cashews etc)

1 cup dried unsweetened shredded coconut

1 teaspoon ground cinnamon

Salt to taste

12 to 1 cup honey or maple syrup or to taste

1 cup chopped dried fruit

DIRECTIONSPreheat the oven to 300 degrees F Place a 9x13 pan over medium-low heat (over 2 burners if necessary) and add the oats Cook stirring oc-casionally until they begin to change color ndash 3 to 5 minutes Add the nuts and seeds and con-tinue to cook stirring frequently for 2 minutes

Add the coconut and cook stirring for 2 min-utes more

Add the cinnamon salt and sweetener stir and put the pan in the oven

Bake for 20 minutes stirring once or twice during the period Add the dried fruit stir and cool on a rack continuing to stir once in a while until the granola reaches room temperature Transfer to a sealed container and store in the refrigerator

Possible uses Eat as cereal with milk add cup to yogurt top pancakes or waffles with cup of granola stir into oatmeal This recipe is from Mark Bittmanrsquos ldquoHow to Cook Everythingrdquo

DIRECTIONSCombine the liquid salt and oats in a small saucepan and turn the heat to high When the liquid boils turn the heat to low and cook stir-ring until the water is just absorbed about 5 minutes

Cover the pan and turn off the heat After 5 minutes uncover the pan and stir Pos-sible Add-Ins (add to the oatmeal to taste af-ter the 5 minute wait) maple syrup or hon-ey cinammon fruits such as blueberries strawberries or raspberries nuts (almonds walnuts etc)

38

1 Start with a base of whole grains using water juice or milk to cook

2 Then consider sweetening with fruits and give it some texture with nuts and seeds

ITrsquoS THE MOST IMPORTANT MEAL of the day after all so kick it into high gear with a hearty breakfast bowl Use the chart below as a quick guide to mixing up a filling tasty morning meal thatrsquos packed with nutrients

3 Donrsquot forget the spice during cookingor as a topping You can also add a bit more juice or milk if you like

QUICK TIP At the beginning of the week cook a big batch of your favorite grains and use in multiple meals including breakfast

BUILD A BETTER BREAKFAST IN THREE EASY STEPS

B R E A K FA S T B OW L A SS E M B LY

Oats steel cut or rolled

Rice brown red or wild

Quinoa

Millet

Buckwheat

Kamut wheat or spelt

Barley

Juice

Milk try soy rice hemp oat almond coconut

Coconut water

Water

All fresh fruits

Frozen fruits

Dried fruits

Honey

All seeds toasted or raw

All nuts toasted or raw

Cinnamon

Vanilla

Nutmeg

Allspice

Ginger

Mint

Carob

Cocoa powder

WHOLE GRAINS BASECooked sprouted or soaked

LIQUIDCook with the grain or add after

SWEETCan be added when cooking or as topping

CRUNCH SPICESCan be added while cooking or as topping

HEARTY BREAKFAST BOWLSTHIS BIG BREAKFAST IS A GREAT WAY TO START THE DAY

39

For more cooking tips and healthy amp delicious recipes visit wholefoodsmarketcomhealthstartshere

S A M P L E B R E A K FA S T B OW L S

Brown rice

Almond milk

Chopped dates

Toasted almonds

Bananas diced

Nutmeg

Steel cut oats

Apple juice

Cinnamon

Currants

Nutmeg

Toasted pecans

Apples diced

Millet

Soy milk

Honey

Cinnamon

Toasted sesame seeds

Toasted sunflower seeds

Toasted hemp seeds

Fresh berries

Quinoa

Coconut milk

Water

Frozen mango

Vanilla

Diced apricots

Bananas

Mangos

ALMOND RICE APPLE SPICE OATS MANGO QUINOA SPICED MILLET

37

BREAKFASTOATMEALINGREDIENTS

1 cup liquid (water milk or any combination of the 2)

cup rolled oats

dash of salt

sweetener to taste (brown sugar maple syrup)

GRANOLAINGREDIENTS

6 cups rolled oats

2 cups mixed nuts and seeds (sunflower seeds walnuts pecans almonds cashews etc)

1 cup dried unsweetened shredded coconut

1 teaspoon ground cinnamon

Salt to taste

12 to 1 cup honey or maple syrup or to taste

1 cup chopped dried fruit

DIRECTIONSPreheat the oven to 300 degrees F Place a 9x13 pan over medium-low heat (over 2 burners if necessary) and add the oats Cook stirring oc-casionally until they begin to change color ndash 3 to 5 minutes Add the nuts and seeds and con-tinue to cook stirring frequently for 2 minutes

Add the coconut and cook stirring for 2 min-utes more

Add the cinnamon salt and sweetener stir and put the pan in the oven

Bake for 20 minutes stirring once or twice during the period Add the dried fruit stir and cool on a rack continuing to stir once in a while until the granola reaches room temperature Transfer to a sealed container and store in the refrigerator

Possible uses Eat as cereal with milk add cup to yogurt top pancakes or waffles with cup of granola stir into oatmeal This recipe is from Mark Bittmanrsquos ldquoHow to Cook Everythingrdquo

DIRECTIONSCombine the liquid salt and oats in a small saucepan and turn the heat to high When the liquid boils turn the heat to low and cook stir-ring until the water is just absorbed about 5 minutes

Cover the pan and turn off the heat After 5 minutes uncover the pan and stir Pos-sible Add-Ins (add to the oatmeal to taste af-ter the 5 minute wait) maple syrup or hon-ey cinammon fruits such as blueberries strawberries or raspberries nuts (almonds walnuts etc)

38

1 Start with a base of whole grains using water juice or milk to cook

2 Then consider sweetening with fruits and give it some texture with nuts and seeds

ITrsquoS THE MOST IMPORTANT MEAL of the day after all so kick it into high gear with a hearty breakfast bowl Use the chart below as a quick guide to mixing up a filling tasty morning meal thatrsquos packed with nutrients

3 Donrsquot forget the spice during cookingor as a topping You can also add a bit more juice or milk if you like

QUICK TIP At the beginning of the week cook a big batch of your favorite grains and use in multiple meals including breakfast

BUILD A BETTER BREAKFAST IN THREE EASY STEPS

B R E A K FA S T B OW L A SS E M B LY

Oats steel cut or rolled

Rice brown red or wild

Quinoa

Millet

Buckwheat

Kamut wheat or spelt

Barley

Juice

Milk try soy rice hemp oat almond coconut

Coconut water

Water

All fresh fruits

Frozen fruits

Dried fruits

Honey

All seeds toasted or raw

All nuts toasted or raw

Cinnamon

Vanilla

Nutmeg

Allspice

Ginger

Mint

Carob

Cocoa powder

WHOLE GRAINS BASECooked sprouted or soaked

LIQUIDCook with the grain or add after

SWEETCan be added when cooking or as topping

CRUNCH SPICESCan be added while cooking or as topping

HEARTY BREAKFAST BOWLSTHIS BIG BREAKFAST IS A GREAT WAY TO START THE DAY

39

For more cooking tips and healthy amp delicious recipes visit wholefoodsmarketcomhealthstartshere

S A M P L E B R E A K FA S T B OW L S

Brown rice

Almond milk

Chopped dates

Toasted almonds

Bananas diced

Nutmeg

Steel cut oats

Apple juice

Cinnamon

Currants

Nutmeg

Toasted pecans

Apples diced

Millet

Soy milk

Honey

Cinnamon

Toasted sesame seeds

Toasted sunflower seeds

Toasted hemp seeds

Fresh berries

Quinoa

Coconut milk

Water

Frozen mango

Vanilla

Diced apricots

Bananas

Mangos

ALMOND RICE APPLE SPICE OATS MANGO QUINOA SPICED MILLET

38

1 Start with a base of whole grains using water juice or milk to cook

2 Then consider sweetening with fruits and give it some texture with nuts and seeds

ITrsquoS THE MOST IMPORTANT MEAL of the day after all so kick it into high gear with a hearty breakfast bowl Use the chart below as a quick guide to mixing up a filling tasty morning meal thatrsquos packed with nutrients

3 Donrsquot forget the spice during cookingor as a topping You can also add a bit more juice or milk if you like

QUICK TIP At the beginning of the week cook a big batch of your favorite grains and use in multiple meals including breakfast

BUILD A BETTER BREAKFAST IN THREE EASY STEPS

B R E A K FA S T B OW L A SS E M B LY

Oats steel cut or rolled

Rice brown red or wild

Quinoa

Millet

Buckwheat

Kamut wheat or spelt

Barley

Juice

Milk try soy rice hemp oat almond coconut

Coconut water

Water

All fresh fruits

Frozen fruits

Dried fruits

Honey

All seeds toasted or raw

All nuts toasted or raw

Cinnamon

Vanilla

Nutmeg

Allspice

Ginger

Mint

Carob

Cocoa powder

WHOLE GRAINS BASECooked sprouted or soaked

LIQUIDCook with the grain or add after

SWEETCan be added when cooking or as topping

CRUNCH SPICESCan be added while cooking or as topping

HEARTY BREAKFAST BOWLSTHIS BIG BREAKFAST IS A GREAT WAY TO START THE DAY

39

For more cooking tips and healthy amp delicious recipes visit wholefoodsmarketcomhealthstartshere

S A M P L E B R E A K FA S T B OW L S

Brown rice

Almond milk

Chopped dates

Toasted almonds

Bananas diced

Nutmeg

Steel cut oats

Apple juice

Cinnamon

Currants

Nutmeg

Toasted pecans

Apples diced

Millet

Soy milk

Honey

Cinnamon

Toasted sesame seeds

Toasted sunflower seeds

Toasted hemp seeds

Fresh berries

Quinoa

Coconut milk

Water

Frozen mango

Vanilla

Diced apricots

Bananas

Mangos

ALMOND RICE APPLE SPICE OATS MANGO QUINOA SPICED MILLET

39

For more cooking tips and healthy amp delicious recipes visit wholefoodsmarketcomhealthstartshere

S A M P L E B R E A K FA S T B OW L S

Brown rice

Almond milk

Chopped dates

Toasted almonds

Bananas diced

Nutmeg

Steel cut oats

Apple juice

Cinnamon

Currants

Nutmeg

Toasted pecans

Apples diced

Millet

Soy milk

Honey

Cinnamon

Toasted sesame seeds

Toasted sunflower seeds

Toasted hemp seeds

Fresh berries

Quinoa

Coconut milk

Water

Frozen mango

Vanilla

Diced apricots

Bananas

Mangos

ALMOND RICE APPLE SPICE OATS MANGO QUINOA SPICED MILLET

40

TOFU SCRAMBLE SERVES 2

INGREDIENTS

12 yellow onion diced

12 green bell pepper diced

1 lb extra firm tofu drained and pressed 1 tsp garlic powder

1 tsp onion powder

1 Tbsp soy sauce

2 Tbsp nutritional yeast

12 tsp turmeric (optional)

12 yellow onion diced

12 green bell pepper diced

1 lb extra firm tofu drained and pressed 1 tsp garlic powder

1 tsp onion powder

1 Tbsp soy sauce

2 Tbsp nutritional yeast

12 tsp turmeric (optional)

INSTRUCTIONSSlice the tofu into approximately one inch cubes Then using either your hands or a fork crumble it slightly Sautee onion pepper and crumbled tofu in 2 Tablespoons of water for 3-5 minutes stirring often Add remaining ingredi-ents reduce heat to medium and allow to cook 5-7 more minutes stirring frequently and add-ing more water if needed

OTHER FOODFIGHT BREAKFAST FAVORITES

k Whole Grain Toast topped with peanut butter walnut butter almond butter mashed avocado jam or jelly honey mashed fruit

k Cereal with milk (at least 3 gr fiber no more than 5 gr sugar)

k Yogurt with fruit

k Tofu scramble

k Breakfast Burrito Scrambled Eggs cup cooked beans 2 tablespoons cheese 1 tablespoon salsa in a flour or corn tortilla

k Whole grain waffles topped with peanut butter butter and syrup jam etc

k Smoothies See FoodFight recipes that follow

41

FOODFIGHT SMOOTHIE RECIPESALL FROM VITAMIX

For all recipes use 1 cup of juice water coconut or almond milk In all cases just put everything in your blender add some ice and blend away (If you would like to sweeten your smoothie use honey pure maple syrup or agave)

GREEN SHAKE1 cup spinach 1 cup grapes 1 cup apple 1 cup water OR 1 cup kale 1-2 grated carrots 1 cup coconut milk (and 3 cups water)

FRUITY SHAKE1 cup red grapes 1 cup fresh strawberries (organic if you can swing it) 1 small banana (peeled)

ENERGY SHAKE1 cup milk frozen banana 2 scoops chocolate whey powder 2 tbsp peanut butter or alternative

VITAMIX amp MATCH Combine 1 item from group A two from group B and one from group C plus 1 cup of ice in a blender

2 cups spinach

1 cup kale

head romaine

1 romaine heart

cup raw broccoli

1 small head bibb or Boston lettuce

1 cup grapes

cup cucumber

1 apple

1 kiwi peeled

1 orange peeled

1 carrot

1 cup melon peeled

1 cup peaches

1 cup pineapple

1 cup mango peeled

1 cup berries

1 cup papaya peeled

1 pear

2 stalks celery

1 banana peeled

1 cup soy milk

1 cup yogurt

1 cup fruit juice

1 cup water

GROUP A GROUP B GROUP C

42

For more cooking tips and delicious recipes visit wholefoodsmarketcomhealthstartshere

Rice Brown red wild quinoa millet whole-wheat couscous buck wheatKamut Wheat spelt barleySweet or other potato Baked or steamed mashed or cubedButternut or other winter squash Baked or steamed mashed or cubedWhole-grain pasta Wheat corn rice

WHOLE GRAIN STARCHY VEGGIE

12ndash1 cup

BEANCooked 1 cup

GREENSLightly steamed or raw 12ndash1 cup

VEGGIESRoasted lightly

steamed or raw 12ndash1 cup

HERBS amp SPICESTo taste

CONDIMENTS OR SAUCES

2 tbs or to taste

Red beans Kidney adzuki (aduki) White beans Cannellini navy Green Split pea limaLentils Brown black green Soybeans Tofu tempeh

Kale All varieties Collards bok choychard spinach cabbage Watercress Lettuces Any Sprouts Any

Broccoli brussel sprouts asparagus carrots cauliflower mushrooms onions corn peas artichokes peppers tomatoes

All dried spices All fresh herbs parsley cilantro basil ginger garlic chives green onions chilies nutritional yeast nori cayenne

Fresh salsas hot sauces lemon juice lime juiceHomemade dressing of your choice creamy or vinegar basedVinegars plain or infusedTamari

Herersquos an easymdashand fillingmdashway to mix and match the bounty of the season into a big bowl of mighty goodness Choose your favorite bean and grain and then add in veggies greens and spices

QUICK TIP Start your week by pre-cooking your favorite grain and bean varieties and pre-pare a selection of veggies With those bases covered you can assemble these mighty bowls in a flash

MIGHTY BOWLS OF GOODNESSCREATE A COLORFUL NUTRITIOUS AND DELICIOUS ONE-DISH MEAL

41

FOODFIGHT SMOOTHIE RECIPESALL FROM VITAMIX

For all recipes use 1 cup of juice water coconut or almond milk In all cases just put everything in your blender add some ice and blend away (If you would like to sweeten your smoothie use honey pure maple syrup or agave)

GREEN SHAKE1 cup spinach 1 cup grapes 1 cup apple 1 cup water OR 1 cup kale 1-2 grated carrots 1 cup coconut milk (and 3 cups water)

FRUITY SHAKE1 cup red grapes 1 cup fresh strawberries (organic if you can swing it) 1 small banana (peeled)

ENERGY SHAKE1 cup milk frozen banana 2 scoops chocolate whey powder 2 tbsp peanut butter or alternative

VITAMIX amp MATCH Combine 1 item from group A two from group B and one from group C plus 1 cup of ice in a blender

2 cups spinach

1 cup kale

head romaine

1 romaine heart

cup raw broccoli

1 small head bibb or Boston lettuce

1 cup grapes

cup cucumber

1 apple

1 kiwi peeled

1 orange peeled

1 carrot

1 cup melon peeled

1 cup peaches

1 cup pineapple

1 cup mango peeled

1 cup berries

1 cup papaya peeled

1 pear

2 stalks celery

1 banana peeled

1 cup soy milk

1 cup yogurt

1 cup fruit juice

1 cup water

GROUP A GROUP B GROUP C

42

For more cooking tips and delicious recipes visit wholefoodsmarketcomhealthstartshere

Rice Brown red wild quinoa millet whole-wheat couscous buck wheatKamut Wheat spelt barleySweet or other potato Baked or steamed mashed or cubedButternut or other winter squash Baked or steamed mashed or cubedWhole-grain pasta Wheat corn rice

WHOLE GRAIN STARCHY VEGGIE

12ndash1 cup

BEANCooked 1 cup

GREENSLightly steamed or raw 12ndash1 cup

VEGGIESRoasted lightly

steamed or raw 12ndash1 cup

HERBS amp SPICESTo taste

CONDIMENTS OR SAUCES

2 tbs or to taste

Red beans Kidney adzuki (aduki) White beans Cannellini navy Green Split pea limaLentils Brown black green Soybeans Tofu tempeh

Kale All varieties Collards bok choychard spinach cabbage Watercress Lettuces Any Sprouts Any

Broccoli brussel sprouts asparagus carrots cauliflower mushrooms onions corn peas artichokes peppers tomatoes

All dried spices All fresh herbs parsley cilantro basil ginger garlic chives green onions chilies nutritional yeast nori cayenne

Fresh salsas hot sauces lemon juice lime juiceHomemade dressing of your choice creamy or vinegar basedVinegars plain or infusedTamari

Herersquos an easymdashand fillingmdashway to mix and match the bounty of the season into a big bowl of mighty goodness Choose your favorite bean and grain and then add in veggies greens and spices

QUICK TIP Start your week by pre-cooking your favorite grain and bean varieties and pre-pare a selection of veggies With those bases covered you can assemble these mighty bowls in a flash

MIGHTY BOWLS OF GOODNESSCREATE A COLORFUL NUTRITIOUS AND DELICIOUS ONE-DISH MEAL

42

For more cooking tips and delicious recipes visit wholefoodsmarketcomhealthstartshere

Rice Brown red wild quinoa millet whole-wheat couscous buck wheatKamut Wheat spelt barleySweet or other potato Baked or steamed mashed or cubedButternut or other winter squash Baked or steamed mashed or cubedWhole-grain pasta Wheat corn rice

WHOLE GRAIN STARCHY VEGGIE

12ndash1 cup

BEANCooked 1 cup

GREENSLightly steamed or raw 12ndash1 cup

VEGGIESRoasted lightly

steamed or raw 12ndash1 cup

HERBS amp SPICESTo taste

CONDIMENTS OR SAUCES

2 tbs or to taste

Red beans Kidney adzuki (aduki) White beans Cannellini navy Green Split pea limaLentils Brown black green Soybeans Tofu tempeh

Kale All varieties Collards bok choychard spinach cabbage Watercress Lettuces Any Sprouts Any

Broccoli brussel sprouts asparagus carrots cauliflower mushrooms onions corn peas artichokes peppers tomatoes

All dried spices All fresh herbs parsley cilantro basil ginger garlic chives green onions chilies nutritional yeast nori cayenne

Fresh salsas hot sauces lemon juice lime juiceHomemade dressing of your choice creamy or vinegar basedVinegars plain or infusedTamari

Herersquos an easymdashand fillingmdashway to mix and match the bounty of the season into a big bowl of mighty goodness Choose your favorite bean and grain and then add in veggies greens and spices

QUICK TIP Start your week by pre-cooking your favorite grain and bean varieties and pre-pare a selection of veggies With those bases covered you can assemble these mighty bowls in a flash

MIGHTY BOWLS OF GOODNESSCREATE A COLORFUL NUTRITIOUS AND DELICIOUS ONE-DISH MEAL

43

MAKE EVERY DAY A SALAD DAYFRESH IDEAS FOR SATISFYING SALADS

Salads are a simple way to get creative in the kitchen mdash so many flavorful combinations Try making your next salad with an array of your favorite greens Then add beans grains fruit veggies seeds nutshellipthe possibilities are endless

FOR A WELL-BALANCED SALAD CHOOSE FOODS FROM EACH CATEGORY BELOW

For more cooking tips and delicious recipes visit wholefoodsmarketcomhealthstartshere

Kale Spinach Chard Mustard greens Tatsoi Bok Choy All lettuces Arugula Mache Cabbage

BASEWhole grains

or beans can also be the base

2 cups

VEGGIESRaw mariated

roasted or steamed1-2 cups

FRUITOptional

14-12 cup

COOKED BEANS GRAINS amp STARCHY

VEGETABLES12 1 cup- 1 cup

FATS3-4 tablespoons

SALTS2-3 tablespoons

TOPPINGS2-3 tablespoons

DRESSINGS2-3 tablespoons

Onions Mushrooms Peppers Broccoli Cauliflower Tomato Cucumber Corn Fennel Celery Carrot

Fresh fruits Apples Oranges Pears Mango Berries Dried fruits Raisins Figs Currants Cranberries

Beans Peas Whole grains Potatoes Sweet potato Squashes

Avocado seeds raw or toasted nuts raw or toasted

Fresh herbs Cayenne Chili flakes Cumin Nori Dulse Nutritional yeast

All vinegars Lemon juice Lime juice Homemade dressing of your choice

Olives Capers

44

2 cups spinach

1 cup fennel shaved

cup strawberries

cup red onions

3 T mint

3 T white balsamic

vinegar

2 cups arugula

cup fennel shaved

1 cup sunflower

sprouts

cup sliced pear

2 T lemon zest

1 tsp chili flakes

2 T lemon juice

1 cup tatsoi

1 cup mache

cup red peppers

cup edamame

cup cucumber

3 T nori seaweed

1 T toasted sesame seeds

3 T lime juice

1 T tamari

3 T cilantro

2 cups butter lettuce

cup roasted cauliflower

cup roasted peppers

cup roasted cherry tomatoes

cup roasted red onion

cup roasted sweet potato

2 T rosemary

1 t chili flakes

3 T balsamic vinegar

STRAWBERRY FIELDS

ROCKET amp FENNELCHOPPED ASIAN

SALADROASTED VEGGIE

SALAD

NEED INSPIRATIONSERVES 2

45

FOODFIGHT BASIC SALAD

A basic salad is simple easy and satisfying Where possible try to choose baby spinach arugula or even romaine lettuce before iceberg These options are more nutritious and just as easy to prepare as iceberg Here is FoodFightrsquos favorite basic salad

INGREDIENTS

1 head of romaine lettuce or 1 bunch of spinacharugula

1 tomato

1 cucumber

Chop up the greens slice the tomatoes and the cucumber Toss all the vegetables together with some vinaigrette and enjoy

P O S S I B L E A D D - I N S Any vegetables you like Carrots asparagus green beans bell pep-pers chili peppers get creative

DRESSINGS

Making salad dressing is one of the simplest and quickest things you can do to reduce processed foods and additives in your diet In each case itrsquos as simple as putting the ingredients together and combining them Try doing this in a Tupperware container with the lid tightly closed in a bowl with a whisk in a food processor or your blender In any of these cases just get the ingredients in the same container and shake whisk or blend until theyrsquore combined

VINAIGRETTE

2 tablespoons of vinegar (cider if possible)

teaspoon salt

cup olive oil

Season with pepper

POSSIBLE ADD INS teaspoon Dijon mus-tard clove garlic 1 tablespoon fresh herb such as dill or basil

YOGURT DRESSING

1 cup plain yogurt

2 tbls fresh lemon juice

Salt and pepper to taste

46

CHICKPEA SALAD

This salad gets even better after itrsquos been in the fridge for a day so feel free to make a big batch and add to it throughout the week for several healthy lunches without the boredom that can come with leftovers

INGREDIENTS

2 cups cooked chickpeas or 1 can chickpeas

rinsed and drained

2 tablespoons chopped parsley

2 tablespoons lemon juice

drizzle of olive oil

1 garlic clove

sprinkle of Parmesan cheese (or to taste)

salt and pepper to taste

DIRECTIONSCrush the clove of garlic under the flat side of your knife then chop it very small OR grate it with a microplane into a paste

Combine the chickpeas parsley olive oil lemon juice and garlic in a medium-sized bowl

Add the Parmesan cheese and stir and toss to combine all the ingredients Taste and add salt and pepper to taste remembering that Parme-san is salty

POSSIBLE ADD-INS (any of these can go in during step 2) 1 cup chopped kale 1 cup chopped tomatoes or red peppers 1 cup quinoa hot saucesriracha to taste substitute cheddargoat cheesefeta for Parmesan substitute ci-der vinegar for lemon juice add 1 cup steamed green beansbroccoliasparagus add cup cooked quinoa faro spelt or other grains even brown rice

TUSCAN STYLE BEAN SALAD

This salad is also great the next day once the flavors have had a chance to blend Add cheese grilled chicken quinoa or your favorite leafy green to change it up

INGREDIENTS

2 cups of cooked white beans or 1 can of Cannellini drained and rinsed

1-2 cups finely diced tomatoes

drizzle of olive oil

2 tablespoon of lemon juice

cup dill or parsley

salt and pepper

Mix all ingredients in large bowl Allow to rest for an hour for flavors to blend

POSSIBLE ADD INS crumbled feta grat-ed parmesan or pecorino cheese cup finely diced white onion

47

THREE BEAN SALAD

INGREDIENTS

6 cups of cooked beans or 3 cans drained and rinsed (cannelini red kidney and black beans)

1 cup of finely diced red onion

1 cup of finely chopped dill or parsley

1 cup of finely chopped tomatoes

3 tbls olive oil

2 tbls of lemon juice and

2 teaspoons of vinegar

Salt and pepper to taste

Mix all ingredients in a large bowl If you can allow it to rest for an hour in the refrigerator to combine all the flavors

POSSIBLE ADD INS Replace tomatoes with mango

SIMPLE DRESSINGS AND MARINADESSKIP THE OIL AND FOCUS ON THE FLAVOR

Using oil-free dressings and marinades can add a kick of flavor to your favorite dish or salad Follow the chart below for an easy method of combining winning flavors that work for your palette The key is to use at least one ingredient from each columnmdashacid fats salts sweet spiceherbmdash for a truly mouth-watering experience

All types of vinegar All varieties of fresh citrus Tomatoes Mustards Wines

Avocado Nuts or seeds raw or toasted Nut or seed butters Tofu

Tamari Olives Capers Miso Nori

Hot peppers Garlic Ginger Onions Dried spices Fresh herbs Nutritional yeast

Fruits dried or fresh Carrots Beets Coconut water

ACID

FATS

SALTS

SWEET

SPICE HERB

48

NEED INSPIRATION TRY THESE TASTY COMBINATIONS

QUICK TIP Combine in a blender for a creamy consistency

cup tomatoes

3 T rice vinegar

3 pitted dates

3 cloves garlic

2 T oregano

1 T basil

cup tahini

1 cup water

2 cloves garlic

3 T rice vinegar

2 T tamari

2 T nutritional yeast

1 T ginger

2 T Dijon mustard

3 T white wine vinegar

2 T apricot paste

2 T shallot

1 T tarragon

cup orange juice

2 T white miso

2 T rice vinegar

3 T chopped apricot

3 T mandarin diced

1 T ginger

2 T diced green onion

cup balsamic vinegar

2 T tamari

3 pitted dates

T onion powder

2 cloves garlic minced

1 T chives

1 T rosemary

SIMPLE BALSAMIC HERB

TOMATO HERB CREAMY SESAME SWEET DIJON MISO ORANGE

49

SCRAMBLE SOLUTIONSSERVES 2

Making a scramble dish can be fast fun healthy and easy Use the chart below as a jumping off point to creating your favorite combinations

THREE STEPS TO YOUR PERSONALIZED SAUTEacute DISH

k Start with a hot pan Add a splash of low-sodium vegetable stock and sauteacute a bit of chopped onion and garlic (to taste)

k Add the base and your favorite spices Cook for a bit and then toss in the beans sweet and vegetable components

k Add your sodium selection fat and finally top with herbs Serve as a standalone dish or in a whole-grain wrap

Potatoes sweet or red Winter squash Mushroom Millet

Garlic Onion Leek Cumin Ginger Chili Turmeric Nutritional yeast

Edamame Tempeh Tofu Black beans Kidney beans Tofu

Low-sodium tamari Shoyu Miso Nori Olives Capers

Avocado Nuts Seeds Nut or seed butters

Cilantro Parsley Basil Chives Thyme Oregano Green onion

Spinach Kale Chard Broccoli Cauliflower Asparagus Green Beans Mushroom Celery Bell pepper Carrot Sun-dried tomatoes Corn Peas

BASE2 cups

SPICETo taste

BEANS12 cup

VEGETABLE1-2 cups

SODIUM2-3 tb

FAT14ndash12 cup

HERB14 cup

50

SAMPLE SCRAMBLE SOLUTIONS

Vegetable stock

Sweet potato diced

Onion

Garlic

Cumin

Chili powder

Sun-dried tomatoes (no-oil)

Roasted red peppers

Mushrooms

Black beans

Corn

Cilantro

Vegetable stock

Red potato diced

Onion

Garlic

Mushrooms

Spinach

Bell pepper

Corn

Tamari

Thyme

Parsley

Vegetable stock

Tempeh cubed

Zucchini

Roasted garlic

Leeks

Fresh chilies

Spinach

Basil

Parsley

Tamari low-sodium

Nutritional yeast

Vegetable stock

Tofu crumbled

Garlic

Onion

Ginger

Bell pepper

Edamame

Shiitake mushrooms

Nutritional yeast

ASIAN TOFU SCRAMBLE

SWEET POTATO HASH

HOME-STYLE RED POTATOES

TEMPEH SCRAMBLE

51

SIMPLY DELICIOUS HOMEMADE HUMMUSSERVES 6

This homemade hummus makes an absolutely delicious dip perfect for entertaining or a snack Pair with lightly toasted whole grain pita bread crisp veggies feta cheese stuffed grape leaves and a se-lection of olives

INGREDIENTS

2 garlic cloves

1 (15-ounce) can no-salt-added garbanzo beans rinsed and drained

2 tablespoons tahini (sesame paste)

3 tablespoons lemon juice

5 teaspoon reduced-sodium tamari soy sauce

5 teaspoon ground cumin

3 teaspoon ground coriander

Cayenne pepper to taste

2 tablespoons finely chopped parsley

INGREDIENT OPTIONSAdd minced chipotle peppers (canned) roasted red peppers and cilantro Add toasted pine nuts Instead of garbanzo beans use cannellini beans and season with thyme

INSTRUCTIONSPut garlic in a food processor and pulse to roughly chop Add garbanzos tahini 3 cup wa- ter lemon juice tamari cumin coriander and a pinch of cayenne (you may add more later to increase the heat) and process until creamy and smooth Transfer to a bowl coverand chill for at least 1 hour

Before serving let hummus come to room tem-perature Stir in the parsley and serve

NUTRITION Per serving (about 3oz96g-wt) 90 calories (35 from fat) 4g total fat 0g satu-rated fat 0mg cholesterol 70mg sodium 12g total carbohydrate (3g dietary fiber 1g sugar) 5g protein

Vegan Sugar Conscious Vegetarian Dairy Free

52

LENTIL SOUP

INGREDIENTS

2 bunches of carrots (8 medium-sized) chopped

2 medium onions chopped

8 stalks of celery chopped

4 cloves garlic crushed

1 tablespoon olive oil

2 teaspoons turmeric

2 teaspoons cumin

2 cups lentils

6 cups water

4 bay leaves

2 tablespoons tomato paste

Salt and pepper to taste

DIRECTIONSSauteacute onions carrots celery garlic and a sprinkle of salt on medium heat in 1 table spoon of olive oil until golden Add the turmer-ic cumin and black pepper to taste Toss in 2 cups of lentils (green brown beluga etc) and stir to combine getting the lentils coated with the olive oil

Add 6 cups of water bring to a gentle boil low-er to medium-low heat and add the bay leaves and tomato paste

Simmer for 1 hour until the lentils are soft but not mush POSSIBLE ADD-INS Try adding a little chili powder garam masala curry powder crushed red pepper flakes or smoked paprika (pimen-ton de la vera) if you have it Go easy though so that you donrsquot lose the earthy rich flavor of the lentils

RICE PILAFBROWN RICE

INGREDIENTS

2 teaspoons olive oil

1 teaspoon salt

1 teaspoon turmeric (optional)

2 cups long grain rice

Salt

P O S S I B L E A D D - I N S Add 1-2 cups diced carrots and 1 can of chickpeas (drained) to the rice before covering the pot - make sure to stir ingredients well

DIRECTIONSToss rice in 2 teaspoons of pre-heated olive oil until all grains are lightly coated- Add salt and turmeric and keep tossing for 2-3 more minutes on medium heat until all grains are moist and bright yellow (if using turmeric)- Add 4 cups of water and bring to boil stirring occasionally- Lower heat to medium-low and cover placing a paper towel between the pot and the lid Sim-mer (on low) for 45 -60 minutes until all liquids evaporate and grains are tender

IMPORTANT NOTE placing the paper towel between the pot and the cover is very impor-tant It produces nice fluffy grains instead of a mushy paste

53

FOODFIGHTrsquoS SIMPLE amp DELICIOUS BLACK BEAN STEW

INGREDIENTS

1 tablespoon olive oil

1 teaspoon of salt

1 medium - large onion

1 can of black beans

DIRECTIONSDice onion brown lightly at medium heat in 1 tablespoon of oil When onion is golden and fork tender add black beans or any other bean (eg white red pinto etc)

Cook on medium-low heat stirring occasion-ally until liquid is nice and thick

Season with salt and pepper drizzle in a bit of olive oil and serve over brown rice (see above for recipe)

POSSIBLE ADD-INS You can add finely diced carrots celery green peppers or all of the above Make sure the vegetables are cooked before adding the beans

ROASTED VEGETABLES

Take any vegetablemdashcarrots cauliflower broccoli sweet potatoes potatoes string beans zucchini (yellow or green) peppers asparagus Drizzle with olive oil (or water or wine) and toss vegetables until all of them are thinly coated

Sprinkle with salt and pepper to taste Roast at 350 degrees until vegetables are golden brown or fork tender (about an hour) You can serve hot or at room temperature

GLAZED FINGERLING POTATOES

DIRECTIONSPreheat oven to 325 degrees Lightly coat bak-ing sheet with canola oil Mix mustard honey salt and pepper in small bowl Brush cut sides of fingerling potatoes with a mixture of mus-tard honey salt and pepper Bake until bub-blingmdashabout 20 minutes Season with chopped chives

INGREDIENTS

1 lb fingerling potatoes washed well-dried and cut in half

14 cup coarse mustard

2 tbsp honey

Salt and pepper

Fresh chives

45

FOODFIGHT BASIC SALAD

A basic salad is simple easy and satisfying Where possible try to choose baby spinach arugula or even romaine lettuce before iceberg These options are more nutritious and just as easy to prepare as iceberg Here is FoodFightrsquos favorite basic salad

INGREDIENTS

1 head of romaine lettuce or 1 bunch of spinacharugula

1 tomato

1 cucumber

Chop up the greens slice the tomatoes and the cucumber Toss all the vegetables together with some vinaigrette and enjoy

P O S S I B L E A D D - I N S Any vegetables you like Carrots asparagus green beans bell pep-pers chili peppers get creative

DRESSINGS

Making salad dressing is one of the simplest and quickest things you can do to reduce processed foods and additives in your diet In each case itrsquos as simple as putting the ingredients together and combining them Try doing this in a Tupperware container with the lid tightly closed in a bowl with a whisk in a food processor or your blender In any of these cases just get the ingredients in the same container and shake whisk or blend until theyrsquore combined

VINAIGRETTE

2 tablespoons of vinegar (cider if possible)

teaspoon salt

cup olive oil

Season with pepper

POSSIBLE ADD INS teaspoon Dijon mus-tard clove garlic 1 tablespoon fresh herb such as dill or basil

YOGURT DRESSING

1 cup plain yogurt

2 tbls fresh lemon juice

Salt and pepper to taste

46

CHICKPEA SALAD

This salad gets even better after itrsquos been in the fridge for a day so feel free to make a big batch and add to it throughout the week for several healthy lunches without the boredom that can come with leftovers

INGREDIENTS

2 cups cooked chickpeas or 1 can chickpeas

rinsed and drained

2 tablespoons chopped parsley

2 tablespoons lemon juice

drizzle of olive oil

1 garlic clove

sprinkle of Parmesan cheese (or to taste)

salt and pepper to taste

DIRECTIONSCrush the clove of garlic under the flat side of your knife then chop it very small OR grate it with a microplane into a paste

Combine the chickpeas parsley olive oil lemon juice and garlic in a medium-sized bowl

Add the Parmesan cheese and stir and toss to combine all the ingredients Taste and add salt and pepper to taste remembering that Parme-san is salty

POSSIBLE ADD-INS (any of these can go in during step 2) 1 cup chopped kale 1 cup chopped tomatoes or red peppers 1 cup quinoa hot saucesriracha to taste substitute cheddargoat cheesefeta for Parmesan substitute ci-der vinegar for lemon juice add 1 cup steamed green beansbroccoliasparagus add cup cooked quinoa faro spelt or other grains even brown rice

TUSCAN STYLE BEAN SALAD

This salad is also great the next day once the flavors have had a chance to blend Add cheese grilled chicken quinoa or your favorite leafy green to change it up

INGREDIENTS

2 cups of cooked white beans or 1 can of Cannellini drained and rinsed

1-2 cups finely diced tomatoes

drizzle of olive oil

2 tablespoon of lemon juice

cup dill or parsley

salt and pepper

Mix all ingredients in large bowl Allow to rest for an hour for flavors to blend

POSSIBLE ADD INS crumbled feta grat-ed parmesan or pecorino cheese cup finely diced white onion

47

THREE BEAN SALAD

INGREDIENTS

6 cups of cooked beans or 3 cans drained and rinsed (cannelini red kidney and black beans)

1 cup of finely diced red onion

1 cup of finely chopped dill or parsley

1 cup of finely chopped tomatoes

3 tbls olive oil

2 tbls of lemon juice and

2 teaspoons of vinegar

Salt and pepper to taste

Mix all ingredients in a large bowl If you can allow it to rest for an hour in the refrigerator to combine all the flavors

POSSIBLE ADD INS Replace tomatoes with mango

SIMPLE DRESSINGS AND MARINADESSKIP THE OIL AND FOCUS ON THE FLAVOR

Using oil-free dressings and marinades can add a kick of flavor to your favorite dish or salad Follow the chart below for an easy method of combining winning flavors that work for your palette The key is to use at least one ingredient from each columnmdashacid fats salts sweet spiceherbmdash for a truly mouth-watering experience

All types of vinegar All varieties of fresh citrus Tomatoes Mustards Wines

Avocado Nuts or seeds raw or toasted Nut or seed butters Tofu

Tamari Olives Capers Miso Nori

Hot peppers Garlic Ginger Onions Dried spices Fresh herbs Nutritional yeast

Fruits dried or fresh Carrots Beets Coconut water

ACID

FATS

SALTS

SWEET

SPICE HERB

48

NEED INSPIRATION TRY THESE TASTY COMBINATIONS

QUICK TIP Combine in a blender for a creamy consistency

cup tomatoes

3 T rice vinegar

3 pitted dates

3 cloves garlic

2 T oregano

1 T basil

cup tahini

1 cup water

2 cloves garlic

3 T rice vinegar

2 T tamari

2 T nutritional yeast

1 T ginger

2 T Dijon mustard

3 T white wine vinegar

2 T apricot paste

2 T shallot

1 T tarragon

cup orange juice

2 T white miso

2 T rice vinegar

3 T chopped apricot

3 T mandarin diced

1 T ginger

2 T diced green onion

cup balsamic vinegar

2 T tamari

3 pitted dates

T onion powder

2 cloves garlic minced

1 T chives

1 T rosemary

SIMPLE BALSAMIC HERB

TOMATO HERB CREAMY SESAME SWEET DIJON MISO ORANGE

49

SCRAMBLE SOLUTIONSSERVES 2

Making a scramble dish can be fast fun healthy and easy Use the chart below as a jumping off point to creating your favorite combinations

THREE STEPS TO YOUR PERSONALIZED SAUTEacute DISH

k Start with a hot pan Add a splash of low-sodium vegetable stock and sauteacute a bit of chopped onion and garlic (to taste)

k Add the base and your favorite spices Cook for a bit and then toss in the beans sweet and vegetable components

k Add your sodium selection fat and finally top with herbs Serve as a standalone dish or in a whole-grain wrap

Potatoes sweet or red Winter squash Mushroom Millet

Garlic Onion Leek Cumin Ginger Chili Turmeric Nutritional yeast

Edamame Tempeh Tofu Black beans Kidney beans Tofu

Low-sodium tamari Shoyu Miso Nori Olives Capers

Avocado Nuts Seeds Nut or seed butters

Cilantro Parsley Basil Chives Thyme Oregano Green onion

Spinach Kale Chard Broccoli Cauliflower Asparagus Green Beans Mushroom Celery Bell pepper Carrot Sun-dried tomatoes Corn Peas

BASE2 cups

SPICETo taste

BEANS12 cup

VEGETABLE1-2 cups

SODIUM2-3 tb

FAT14ndash12 cup

HERB14 cup

50

SAMPLE SCRAMBLE SOLUTIONS

Vegetable stock

Sweet potato diced

Onion

Garlic

Cumin

Chili powder

Sun-dried tomatoes (no-oil)

Roasted red peppers

Mushrooms

Black beans

Corn

Cilantro

Vegetable stock

Red potato diced

Onion

Garlic

Mushrooms

Spinach

Bell pepper

Corn

Tamari

Thyme

Parsley

Vegetable stock

Tempeh cubed

Zucchini

Roasted garlic

Leeks

Fresh chilies

Spinach

Basil

Parsley

Tamari low-sodium

Nutritional yeast

Vegetable stock

Tofu crumbled

Garlic

Onion

Ginger

Bell pepper

Edamame

Shiitake mushrooms

Nutritional yeast

ASIAN TOFU SCRAMBLE

SWEET POTATO HASH

HOME-STYLE RED POTATOES

TEMPEH SCRAMBLE

51

SIMPLY DELICIOUS HOMEMADE HUMMUSSERVES 6

This homemade hummus makes an absolutely delicious dip perfect for entertaining or a snack Pair with lightly toasted whole grain pita bread crisp veggies feta cheese stuffed grape leaves and a se-lection of olives

INGREDIENTS

2 garlic cloves

1 (15-ounce) can no-salt-added garbanzo beans rinsed and drained

2 tablespoons tahini (sesame paste)

3 tablespoons lemon juice

5 teaspoon reduced-sodium tamari soy sauce

5 teaspoon ground cumin

3 teaspoon ground coriander

Cayenne pepper to taste

2 tablespoons finely chopped parsley

INGREDIENT OPTIONSAdd minced chipotle peppers (canned) roasted red peppers and cilantro Add toasted pine nuts Instead of garbanzo beans use cannellini beans and season with thyme

INSTRUCTIONSPut garlic in a food processor and pulse to roughly chop Add garbanzos tahini 3 cup wa- ter lemon juice tamari cumin coriander and a pinch of cayenne (you may add more later to increase the heat) and process until creamy and smooth Transfer to a bowl coverand chill for at least 1 hour

Before serving let hummus come to room tem-perature Stir in the parsley and serve

NUTRITION Per serving (about 3oz96g-wt) 90 calories (35 from fat) 4g total fat 0g satu-rated fat 0mg cholesterol 70mg sodium 12g total carbohydrate (3g dietary fiber 1g sugar) 5g protein

Vegan Sugar Conscious Vegetarian Dairy Free

52

LENTIL SOUP

INGREDIENTS

2 bunches of carrots (8 medium-sized) chopped

2 medium onions chopped

8 stalks of celery chopped

4 cloves garlic crushed

1 tablespoon olive oil

2 teaspoons turmeric

2 teaspoons cumin

2 cups lentils

6 cups water

4 bay leaves

2 tablespoons tomato paste

Salt and pepper to taste

DIRECTIONSSauteacute onions carrots celery garlic and a sprinkle of salt on medium heat in 1 table spoon of olive oil until golden Add the turmer-ic cumin and black pepper to taste Toss in 2 cups of lentils (green brown beluga etc) and stir to combine getting the lentils coated with the olive oil

Add 6 cups of water bring to a gentle boil low-er to medium-low heat and add the bay leaves and tomato paste

Simmer for 1 hour until the lentils are soft but not mush POSSIBLE ADD-INS Try adding a little chili powder garam masala curry powder crushed red pepper flakes or smoked paprika (pimen-ton de la vera) if you have it Go easy though so that you donrsquot lose the earthy rich flavor of the lentils

RICE PILAFBROWN RICE

INGREDIENTS

2 teaspoons olive oil

1 teaspoon salt

1 teaspoon turmeric (optional)

2 cups long grain rice

Salt

P O S S I B L E A D D - I N S Add 1-2 cups diced carrots and 1 can of chickpeas (drained) to the rice before covering the pot - make sure to stir ingredients well

DIRECTIONSToss rice in 2 teaspoons of pre-heated olive oil until all grains are lightly coated- Add salt and turmeric and keep tossing for 2-3 more minutes on medium heat until all grains are moist and bright yellow (if using turmeric)- Add 4 cups of water and bring to boil stirring occasionally- Lower heat to medium-low and cover placing a paper towel between the pot and the lid Sim-mer (on low) for 45 -60 minutes until all liquids evaporate and grains are tender

IMPORTANT NOTE placing the paper towel between the pot and the cover is very impor-tant It produces nice fluffy grains instead of a mushy paste

53

FOODFIGHTrsquoS SIMPLE amp DELICIOUS BLACK BEAN STEW

INGREDIENTS

1 tablespoon olive oil

1 teaspoon of salt

1 medium - large onion

1 can of black beans

DIRECTIONSDice onion brown lightly at medium heat in 1 tablespoon of oil When onion is golden and fork tender add black beans or any other bean (eg white red pinto etc)

Cook on medium-low heat stirring occasion-ally until liquid is nice and thick

Season with salt and pepper drizzle in a bit of olive oil and serve over brown rice (see above for recipe)

POSSIBLE ADD-INS You can add finely diced carrots celery green peppers or all of the above Make sure the vegetables are cooked before adding the beans

ROASTED VEGETABLES

Take any vegetablemdashcarrots cauliflower broccoli sweet potatoes potatoes string beans zucchini (yellow or green) peppers asparagus Drizzle with olive oil (or water or wine) and toss vegetables until all of them are thinly coated

Sprinkle with salt and pepper to taste Roast at 350 degrees until vegetables are golden brown or fork tender (about an hour) You can serve hot or at room temperature

GLAZED FINGERLING POTATOES

DIRECTIONSPreheat oven to 325 degrees Lightly coat bak-ing sheet with canola oil Mix mustard honey salt and pepper in small bowl Brush cut sides of fingerling potatoes with a mixture of mus-tard honey salt and pepper Bake until bub-blingmdashabout 20 minutes Season with chopped chives

INGREDIENTS

1 lb fingerling potatoes washed well-dried and cut in half

14 cup coarse mustard

2 tbsp honey

Salt and pepper

Fresh chives

46

CHICKPEA SALAD

This salad gets even better after itrsquos been in the fridge for a day so feel free to make a big batch and add to it throughout the week for several healthy lunches without the boredom that can come with leftovers

INGREDIENTS

2 cups cooked chickpeas or 1 can chickpeas

rinsed and drained

2 tablespoons chopped parsley

2 tablespoons lemon juice

drizzle of olive oil

1 garlic clove

sprinkle of Parmesan cheese (or to taste)

salt and pepper to taste

DIRECTIONSCrush the clove of garlic under the flat side of your knife then chop it very small OR grate it with a microplane into a paste

Combine the chickpeas parsley olive oil lemon juice and garlic in a medium-sized bowl

Add the Parmesan cheese and stir and toss to combine all the ingredients Taste and add salt and pepper to taste remembering that Parme-san is salty

POSSIBLE ADD-INS (any of these can go in during step 2) 1 cup chopped kale 1 cup chopped tomatoes or red peppers 1 cup quinoa hot saucesriracha to taste substitute cheddargoat cheesefeta for Parmesan substitute ci-der vinegar for lemon juice add 1 cup steamed green beansbroccoliasparagus add cup cooked quinoa faro spelt or other grains even brown rice

TUSCAN STYLE BEAN SALAD

This salad is also great the next day once the flavors have had a chance to blend Add cheese grilled chicken quinoa or your favorite leafy green to change it up

INGREDIENTS

2 cups of cooked white beans or 1 can of Cannellini drained and rinsed

1-2 cups finely diced tomatoes

drizzle of olive oil

2 tablespoon of lemon juice

cup dill or parsley

salt and pepper

Mix all ingredients in large bowl Allow to rest for an hour for flavors to blend

POSSIBLE ADD INS crumbled feta grat-ed parmesan or pecorino cheese cup finely diced white onion

47

THREE BEAN SALAD

INGREDIENTS

6 cups of cooked beans or 3 cans drained and rinsed (cannelini red kidney and black beans)

1 cup of finely diced red onion

1 cup of finely chopped dill or parsley

1 cup of finely chopped tomatoes

3 tbls olive oil

2 tbls of lemon juice and

2 teaspoons of vinegar

Salt and pepper to taste

Mix all ingredients in a large bowl If you can allow it to rest for an hour in the refrigerator to combine all the flavors

POSSIBLE ADD INS Replace tomatoes with mango

SIMPLE DRESSINGS AND MARINADESSKIP THE OIL AND FOCUS ON THE FLAVOR

Using oil-free dressings and marinades can add a kick of flavor to your favorite dish or salad Follow the chart below for an easy method of combining winning flavors that work for your palette The key is to use at least one ingredient from each columnmdashacid fats salts sweet spiceherbmdash for a truly mouth-watering experience

All types of vinegar All varieties of fresh citrus Tomatoes Mustards Wines

Avocado Nuts or seeds raw or toasted Nut or seed butters Tofu

Tamari Olives Capers Miso Nori

Hot peppers Garlic Ginger Onions Dried spices Fresh herbs Nutritional yeast

Fruits dried or fresh Carrots Beets Coconut water

ACID

FATS

SALTS

SWEET

SPICE HERB

48

NEED INSPIRATION TRY THESE TASTY COMBINATIONS

QUICK TIP Combine in a blender for a creamy consistency

cup tomatoes

3 T rice vinegar

3 pitted dates

3 cloves garlic

2 T oregano

1 T basil

cup tahini

1 cup water

2 cloves garlic

3 T rice vinegar

2 T tamari

2 T nutritional yeast

1 T ginger

2 T Dijon mustard

3 T white wine vinegar

2 T apricot paste

2 T shallot

1 T tarragon

cup orange juice

2 T white miso

2 T rice vinegar

3 T chopped apricot

3 T mandarin diced

1 T ginger

2 T diced green onion

cup balsamic vinegar

2 T tamari

3 pitted dates

T onion powder

2 cloves garlic minced

1 T chives

1 T rosemary

SIMPLE BALSAMIC HERB

TOMATO HERB CREAMY SESAME SWEET DIJON MISO ORANGE

49

SCRAMBLE SOLUTIONSSERVES 2

Making a scramble dish can be fast fun healthy and easy Use the chart below as a jumping off point to creating your favorite combinations

THREE STEPS TO YOUR PERSONALIZED SAUTEacute DISH

k Start with a hot pan Add a splash of low-sodium vegetable stock and sauteacute a bit of chopped onion and garlic (to taste)

k Add the base and your favorite spices Cook for a bit and then toss in the beans sweet and vegetable components

k Add your sodium selection fat and finally top with herbs Serve as a standalone dish or in a whole-grain wrap

Potatoes sweet or red Winter squash Mushroom Millet

Garlic Onion Leek Cumin Ginger Chili Turmeric Nutritional yeast

Edamame Tempeh Tofu Black beans Kidney beans Tofu

Low-sodium tamari Shoyu Miso Nori Olives Capers

Avocado Nuts Seeds Nut or seed butters

Cilantro Parsley Basil Chives Thyme Oregano Green onion

Spinach Kale Chard Broccoli Cauliflower Asparagus Green Beans Mushroom Celery Bell pepper Carrot Sun-dried tomatoes Corn Peas

BASE2 cups

SPICETo taste

BEANS12 cup

VEGETABLE1-2 cups

SODIUM2-3 tb

FAT14ndash12 cup

HERB14 cup

50

SAMPLE SCRAMBLE SOLUTIONS

Vegetable stock

Sweet potato diced

Onion

Garlic

Cumin

Chili powder

Sun-dried tomatoes (no-oil)

Roasted red peppers

Mushrooms

Black beans

Corn

Cilantro

Vegetable stock

Red potato diced

Onion

Garlic

Mushrooms

Spinach

Bell pepper

Corn

Tamari

Thyme

Parsley

Vegetable stock

Tempeh cubed

Zucchini

Roasted garlic

Leeks

Fresh chilies

Spinach

Basil

Parsley

Tamari low-sodium

Nutritional yeast

Vegetable stock

Tofu crumbled

Garlic

Onion

Ginger

Bell pepper

Edamame

Shiitake mushrooms

Nutritional yeast

ASIAN TOFU SCRAMBLE

SWEET POTATO HASH

HOME-STYLE RED POTATOES

TEMPEH SCRAMBLE

51

SIMPLY DELICIOUS HOMEMADE HUMMUSSERVES 6

This homemade hummus makes an absolutely delicious dip perfect for entertaining or a snack Pair with lightly toasted whole grain pita bread crisp veggies feta cheese stuffed grape leaves and a se-lection of olives

INGREDIENTS

2 garlic cloves

1 (15-ounce) can no-salt-added garbanzo beans rinsed and drained

2 tablespoons tahini (sesame paste)

3 tablespoons lemon juice

5 teaspoon reduced-sodium tamari soy sauce

5 teaspoon ground cumin

3 teaspoon ground coriander

Cayenne pepper to taste

2 tablespoons finely chopped parsley

INGREDIENT OPTIONSAdd minced chipotle peppers (canned) roasted red peppers and cilantro Add toasted pine nuts Instead of garbanzo beans use cannellini beans and season with thyme

INSTRUCTIONSPut garlic in a food processor and pulse to roughly chop Add garbanzos tahini 3 cup wa- ter lemon juice tamari cumin coriander and a pinch of cayenne (you may add more later to increase the heat) and process until creamy and smooth Transfer to a bowl coverand chill for at least 1 hour

Before serving let hummus come to room tem-perature Stir in the parsley and serve

NUTRITION Per serving (about 3oz96g-wt) 90 calories (35 from fat) 4g total fat 0g satu-rated fat 0mg cholesterol 70mg sodium 12g total carbohydrate (3g dietary fiber 1g sugar) 5g protein

Vegan Sugar Conscious Vegetarian Dairy Free

52

LENTIL SOUP

INGREDIENTS

2 bunches of carrots (8 medium-sized) chopped

2 medium onions chopped

8 stalks of celery chopped

4 cloves garlic crushed

1 tablespoon olive oil

2 teaspoons turmeric

2 teaspoons cumin

2 cups lentils

6 cups water

4 bay leaves

2 tablespoons tomato paste

Salt and pepper to taste

DIRECTIONSSauteacute onions carrots celery garlic and a sprinkle of salt on medium heat in 1 table spoon of olive oil until golden Add the turmer-ic cumin and black pepper to taste Toss in 2 cups of lentils (green brown beluga etc) and stir to combine getting the lentils coated with the olive oil

Add 6 cups of water bring to a gentle boil low-er to medium-low heat and add the bay leaves and tomato paste

Simmer for 1 hour until the lentils are soft but not mush POSSIBLE ADD-INS Try adding a little chili powder garam masala curry powder crushed red pepper flakes or smoked paprika (pimen-ton de la vera) if you have it Go easy though so that you donrsquot lose the earthy rich flavor of the lentils

RICE PILAFBROWN RICE

INGREDIENTS

2 teaspoons olive oil

1 teaspoon salt

1 teaspoon turmeric (optional)

2 cups long grain rice

Salt

P O S S I B L E A D D - I N S Add 1-2 cups diced carrots and 1 can of chickpeas (drained) to the rice before covering the pot - make sure to stir ingredients well

DIRECTIONSToss rice in 2 teaspoons of pre-heated olive oil until all grains are lightly coated- Add salt and turmeric and keep tossing for 2-3 more minutes on medium heat until all grains are moist and bright yellow (if using turmeric)- Add 4 cups of water and bring to boil stirring occasionally- Lower heat to medium-low and cover placing a paper towel between the pot and the lid Sim-mer (on low) for 45 -60 minutes until all liquids evaporate and grains are tender

IMPORTANT NOTE placing the paper towel between the pot and the cover is very impor-tant It produces nice fluffy grains instead of a mushy paste

53

FOODFIGHTrsquoS SIMPLE amp DELICIOUS BLACK BEAN STEW

INGREDIENTS

1 tablespoon olive oil

1 teaspoon of salt

1 medium - large onion

1 can of black beans

DIRECTIONSDice onion brown lightly at medium heat in 1 tablespoon of oil When onion is golden and fork tender add black beans or any other bean (eg white red pinto etc)

Cook on medium-low heat stirring occasion-ally until liquid is nice and thick

Season with salt and pepper drizzle in a bit of olive oil and serve over brown rice (see above for recipe)

POSSIBLE ADD-INS You can add finely diced carrots celery green peppers or all of the above Make sure the vegetables are cooked before adding the beans

ROASTED VEGETABLES

Take any vegetablemdashcarrots cauliflower broccoli sweet potatoes potatoes string beans zucchini (yellow or green) peppers asparagus Drizzle with olive oil (or water or wine) and toss vegetables until all of them are thinly coated

Sprinkle with salt and pepper to taste Roast at 350 degrees until vegetables are golden brown or fork tender (about an hour) You can serve hot or at room temperature

GLAZED FINGERLING POTATOES

DIRECTIONSPreheat oven to 325 degrees Lightly coat bak-ing sheet with canola oil Mix mustard honey salt and pepper in small bowl Brush cut sides of fingerling potatoes with a mixture of mus-tard honey salt and pepper Bake until bub-blingmdashabout 20 minutes Season with chopped chives

INGREDIENTS

1 lb fingerling potatoes washed well-dried and cut in half

14 cup coarse mustard

2 tbsp honey

Salt and pepper

Fresh chives

47

THREE BEAN SALAD

INGREDIENTS

6 cups of cooked beans or 3 cans drained and rinsed (cannelini red kidney and black beans)

1 cup of finely diced red onion

1 cup of finely chopped dill or parsley

1 cup of finely chopped tomatoes

3 tbls olive oil

2 tbls of lemon juice and

2 teaspoons of vinegar

Salt and pepper to taste

Mix all ingredients in a large bowl If you can allow it to rest for an hour in the refrigerator to combine all the flavors

POSSIBLE ADD INS Replace tomatoes with mango

SIMPLE DRESSINGS AND MARINADESSKIP THE OIL AND FOCUS ON THE FLAVOR

Using oil-free dressings and marinades can add a kick of flavor to your favorite dish or salad Follow the chart below for an easy method of combining winning flavors that work for your palette The key is to use at least one ingredient from each columnmdashacid fats salts sweet spiceherbmdash for a truly mouth-watering experience

All types of vinegar All varieties of fresh citrus Tomatoes Mustards Wines

Avocado Nuts or seeds raw or toasted Nut or seed butters Tofu

Tamari Olives Capers Miso Nori

Hot peppers Garlic Ginger Onions Dried spices Fresh herbs Nutritional yeast

Fruits dried or fresh Carrots Beets Coconut water

ACID

FATS

SALTS

SWEET

SPICE HERB

48

NEED INSPIRATION TRY THESE TASTY COMBINATIONS

QUICK TIP Combine in a blender for a creamy consistency

cup tomatoes

3 T rice vinegar

3 pitted dates

3 cloves garlic

2 T oregano

1 T basil

cup tahini

1 cup water

2 cloves garlic

3 T rice vinegar

2 T tamari

2 T nutritional yeast

1 T ginger

2 T Dijon mustard

3 T white wine vinegar

2 T apricot paste

2 T shallot

1 T tarragon

cup orange juice

2 T white miso

2 T rice vinegar

3 T chopped apricot

3 T mandarin diced

1 T ginger

2 T diced green onion

cup balsamic vinegar

2 T tamari

3 pitted dates

T onion powder

2 cloves garlic minced

1 T chives

1 T rosemary

SIMPLE BALSAMIC HERB

TOMATO HERB CREAMY SESAME SWEET DIJON MISO ORANGE

49

SCRAMBLE SOLUTIONSSERVES 2

Making a scramble dish can be fast fun healthy and easy Use the chart below as a jumping off point to creating your favorite combinations

THREE STEPS TO YOUR PERSONALIZED SAUTEacute DISH

k Start with a hot pan Add a splash of low-sodium vegetable stock and sauteacute a bit of chopped onion and garlic (to taste)

k Add the base and your favorite spices Cook for a bit and then toss in the beans sweet and vegetable components

k Add your sodium selection fat and finally top with herbs Serve as a standalone dish or in a whole-grain wrap

Potatoes sweet or red Winter squash Mushroom Millet

Garlic Onion Leek Cumin Ginger Chili Turmeric Nutritional yeast

Edamame Tempeh Tofu Black beans Kidney beans Tofu

Low-sodium tamari Shoyu Miso Nori Olives Capers

Avocado Nuts Seeds Nut or seed butters

Cilantro Parsley Basil Chives Thyme Oregano Green onion

Spinach Kale Chard Broccoli Cauliflower Asparagus Green Beans Mushroom Celery Bell pepper Carrot Sun-dried tomatoes Corn Peas

BASE2 cups

SPICETo taste

BEANS12 cup

VEGETABLE1-2 cups

SODIUM2-3 tb

FAT14ndash12 cup

HERB14 cup

50

SAMPLE SCRAMBLE SOLUTIONS

Vegetable stock

Sweet potato diced

Onion

Garlic

Cumin

Chili powder

Sun-dried tomatoes (no-oil)

Roasted red peppers

Mushrooms

Black beans

Corn

Cilantro

Vegetable stock

Red potato diced

Onion

Garlic

Mushrooms

Spinach

Bell pepper

Corn

Tamari

Thyme

Parsley

Vegetable stock

Tempeh cubed

Zucchini

Roasted garlic

Leeks

Fresh chilies

Spinach

Basil

Parsley

Tamari low-sodium

Nutritional yeast

Vegetable stock

Tofu crumbled

Garlic

Onion

Ginger

Bell pepper

Edamame

Shiitake mushrooms

Nutritional yeast

ASIAN TOFU SCRAMBLE

SWEET POTATO HASH

HOME-STYLE RED POTATOES

TEMPEH SCRAMBLE

51

SIMPLY DELICIOUS HOMEMADE HUMMUSSERVES 6

This homemade hummus makes an absolutely delicious dip perfect for entertaining or a snack Pair with lightly toasted whole grain pita bread crisp veggies feta cheese stuffed grape leaves and a se-lection of olives

INGREDIENTS

2 garlic cloves

1 (15-ounce) can no-salt-added garbanzo beans rinsed and drained

2 tablespoons tahini (sesame paste)

3 tablespoons lemon juice

5 teaspoon reduced-sodium tamari soy sauce

5 teaspoon ground cumin

3 teaspoon ground coriander

Cayenne pepper to taste

2 tablespoons finely chopped parsley

INGREDIENT OPTIONSAdd minced chipotle peppers (canned) roasted red peppers and cilantro Add toasted pine nuts Instead of garbanzo beans use cannellini beans and season with thyme

INSTRUCTIONSPut garlic in a food processor and pulse to roughly chop Add garbanzos tahini 3 cup wa- ter lemon juice tamari cumin coriander and a pinch of cayenne (you may add more later to increase the heat) and process until creamy and smooth Transfer to a bowl coverand chill for at least 1 hour

Before serving let hummus come to room tem-perature Stir in the parsley and serve

NUTRITION Per serving (about 3oz96g-wt) 90 calories (35 from fat) 4g total fat 0g satu-rated fat 0mg cholesterol 70mg sodium 12g total carbohydrate (3g dietary fiber 1g sugar) 5g protein

Vegan Sugar Conscious Vegetarian Dairy Free

52

LENTIL SOUP

INGREDIENTS

2 bunches of carrots (8 medium-sized) chopped

2 medium onions chopped

8 stalks of celery chopped

4 cloves garlic crushed

1 tablespoon olive oil

2 teaspoons turmeric

2 teaspoons cumin

2 cups lentils

6 cups water

4 bay leaves

2 tablespoons tomato paste

Salt and pepper to taste

DIRECTIONSSauteacute onions carrots celery garlic and a sprinkle of salt on medium heat in 1 table spoon of olive oil until golden Add the turmer-ic cumin and black pepper to taste Toss in 2 cups of lentils (green brown beluga etc) and stir to combine getting the lentils coated with the olive oil

Add 6 cups of water bring to a gentle boil low-er to medium-low heat and add the bay leaves and tomato paste

Simmer for 1 hour until the lentils are soft but not mush POSSIBLE ADD-INS Try adding a little chili powder garam masala curry powder crushed red pepper flakes or smoked paprika (pimen-ton de la vera) if you have it Go easy though so that you donrsquot lose the earthy rich flavor of the lentils

RICE PILAFBROWN RICE

INGREDIENTS

2 teaspoons olive oil

1 teaspoon salt

1 teaspoon turmeric (optional)

2 cups long grain rice

Salt

P O S S I B L E A D D - I N S Add 1-2 cups diced carrots and 1 can of chickpeas (drained) to the rice before covering the pot - make sure to stir ingredients well

DIRECTIONSToss rice in 2 teaspoons of pre-heated olive oil until all grains are lightly coated- Add salt and turmeric and keep tossing for 2-3 more minutes on medium heat until all grains are moist and bright yellow (if using turmeric)- Add 4 cups of water and bring to boil stirring occasionally- Lower heat to medium-low and cover placing a paper towel between the pot and the lid Sim-mer (on low) for 45 -60 minutes until all liquids evaporate and grains are tender

IMPORTANT NOTE placing the paper towel between the pot and the cover is very impor-tant It produces nice fluffy grains instead of a mushy paste

53

FOODFIGHTrsquoS SIMPLE amp DELICIOUS BLACK BEAN STEW

INGREDIENTS

1 tablespoon olive oil

1 teaspoon of salt

1 medium - large onion

1 can of black beans

DIRECTIONSDice onion brown lightly at medium heat in 1 tablespoon of oil When onion is golden and fork tender add black beans or any other bean (eg white red pinto etc)

Cook on medium-low heat stirring occasion-ally until liquid is nice and thick

Season with salt and pepper drizzle in a bit of olive oil and serve over brown rice (see above for recipe)

POSSIBLE ADD-INS You can add finely diced carrots celery green peppers or all of the above Make sure the vegetables are cooked before adding the beans

ROASTED VEGETABLES

Take any vegetablemdashcarrots cauliflower broccoli sweet potatoes potatoes string beans zucchini (yellow or green) peppers asparagus Drizzle with olive oil (or water or wine) and toss vegetables until all of them are thinly coated

Sprinkle with salt and pepper to taste Roast at 350 degrees until vegetables are golden brown or fork tender (about an hour) You can serve hot or at room temperature

GLAZED FINGERLING POTATOES

DIRECTIONSPreheat oven to 325 degrees Lightly coat bak-ing sheet with canola oil Mix mustard honey salt and pepper in small bowl Brush cut sides of fingerling potatoes with a mixture of mus-tard honey salt and pepper Bake until bub-blingmdashabout 20 minutes Season with chopped chives

INGREDIENTS

1 lb fingerling potatoes washed well-dried and cut in half

14 cup coarse mustard

2 tbsp honey

Salt and pepper

Fresh chives

48

NEED INSPIRATION TRY THESE TASTY COMBINATIONS

QUICK TIP Combine in a blender for a creamy consistency

cup tomatoes

3 T rice vinegar

3 pitted dates

3 cloves garlic

2 T oregano

1 T basil

cup tahini

1 cup water

2 cloves garlic

3 T rice vinegar

2 T tamari

2 T nutritional yeast

1 T ginger

2 T Dijon mustard

3 T white wine vinegar

2 T apricot paste

2 T shallot

1 T tarragon

cup orange juice

2 T white miso

2 T rice vinegar

3 T chopped apricot

3 T mandarin diced

1 T ginger

2 T diced green onion

cup balsamic vinegar

2 T tamari

3 pitted dates

T onion powder

2 cloves garlic minced

1 T chives

1 T rosemary

SIMPLE BALSAMIC HERB

TOMATO HERB CREAMY SESAME SWEET DIJON MISO ORANGE

49

SCRAMBLE SOLUTIONSSERVES 2

Making a scramble dish can be fast fun healthy and easy Use the chart below as a jumping off point to creating your favorite combinations

THREE STEPS TO YOUR PERSONALIZED SAUTEacute DISH

k Start with a hot pan Add a splash of low-sodium vegetable stock and sauteacute a bit of chopped onion and garlic (to taste)

k Add the base and your favorite spices Cook for a bit and then toss in the beans sweet and vegetable components

k Add your sodium selection fat and finally top with herbs Serve as a standalone dish or in a whole-grain wrap

Potatoes sweet or red Winter squash Mushroom Millet

Garlic Onion Leek Cumin Ginger Chili Turmeric Nutritional yeast

Edamame Tempeh Tofu Black beans Kidney beans Tofu

Low-sodium tamari Shoyu Miso Nori Olives Capers

Avocado Nuts Seeds Nut or seed butters

Cilantro Parsley Basil Chives Thyme Oregano Green onion

Spinach Kale Chard Broccoli Cauliflower Asparagus Green Beans Mushroom Celery Bell pepper Carrot Sun-dried tomatoes Corn Peas

BASE2 cups

SPICETo taste

BEANS12 cup

VEGETABLE1-2 cups

SODIUM2-3 tb

FAT14ndash12 cup

HERB14 cup

50

SAMPLE SCRAMBLE SOLUTIONS

Vegetable stock

Sweet potato diced

Onion

Garlic

Cumin

Chili powder

Sun-dried tomatoes (no-oil)

Roasted red peppers

Mushrooms

Black beans

Corn

Cilantro

Vegetable stock

Red potato diced

Onion

Garlic

Mushrooms

Spinach

Bell pepper

Corn

Tamari

Thyme

Parsley

Vegetable stock

Tempeh cubed

Zucchini

Roasted garlic

Leeks

Fresh chilies

Spinach

Basil

Parsley

Tamari low-sodium

Nutritional yeast

Vegetable stock

Tofu crumbled

Garlic

Onion

Ginger

Bell pepper

Edamame

Shiitake mushrooms

Nutritional yeast

ASIAN TOFU SCRAMBLE

SWEET POTATO HASH

HOME-STYLE RED POTATOES

TEMPEH SCRAMBLE

51

SIMPLY DELICIOUS HOMEMADE HUMMUSSERVES 6

This homemade hummus makes an absolutely delicious dip perfect for entertaining or a snack Pair with lightly toasted whole grain pita bread crisp veggies feta cheese stuffed grape leaves and a se-lection of olives

INGREDIENTS

2 garlic cloves

1 (15-ounce) can no-salt-added garbanzo beans rinsed and drained

2 tablespoons tahini (sesame paste)

3 tablespoons lemon juice

5 teaspoon reduced-sodium tamari soy sauce

5 teaspoon ground cumin

3 teaspoon ground coriander

Cayenne pepper to taste

2 tablespoons finely chopped parsley

INGREDIENT OPTIONSAdd minced chipotle peppers (canned) roasted red peppers and cilantro Add toasted pine nuts Instead of garbanzo beans use cannellini beans and season with thyme

INSTRUCTIONSPut garlic in a food processor and pulse to roughly chop Add garbanzos tahini 3 cup wa- ter lemon juice tamari cumin coriander and a pinch of cayenne (you may add more later to increase the heat) and process until creamy and smooth Transfer to a bowl coverand chill for at least 1 hour

Before serving let hummus come to room tem-perature Stir in the parsley and serve

NUTRITION Per serving (about 3oz96g-wt) 90 calories (35 from fat) 4g total fat 0g satu-rated fat 0mg cholesterol 70mg sodium 12g total carbohydrate (3g dietary fiber 1g sugar) 5g protein

Vegan Sugar Conscious Vegetarian Dairy Free

52

LENTIL SOUP

INGREDIENTS

2 bunches of carrots (8 medium-sized) chopped

2 medium onions chopped

8 stalks of celery chopped

4 cloves garlic crushed

1 tablespoon olive oil

2 teaspoons turmeric

2 teaspoons cumin

2 cups lentils

6 cups water

4 bay leaves

2 tablespoons tomato paste

Salt and pepper to taste

DIRECTIONSSauteacute onions carrots celery garlic and a sprinkle of salt on medium heat in 1 table spoon of olive oil until golden Add the turmer-ic cumin and black pepper to taste Toss in 2 cups of lentils (green brown beluga etc) and stir to combine getting the lentils coated with the olive oil

Add 6 cups of water bring to a gentle boil low-er to medium-low heat and add the bay leaves and tomato paste

Simmer for 1 hour until the lentils are soft but not mush POSSIBLE ADD-INS Try adding a little chili powder garam masala curry powder crushed red pepper flakes or smoked paprika (pimen-ton de la vera) if you have it Go easy though so that you donrsquot lose the earthy rich flavor of the lentils

RICE PILAFBROWN RICE

INGREDIENTS

2 teaspoons olive oil

1 teaspoon salt

1 teaspoon turmeric (optional)

2 cups long grain rice

Salt

P O S S I B L E A D D - I N S Add 1-2 cups diced carrots and 1 can of chickpeas (drained) to the rice before covering the pot - make sure to stir ingredients well

DIRECTIONSToss rice in 2 teaspoons of pre-heated olive oil until all grains are lightly coated- Add salt and turmeric and keep tossing for 2-3 more minutes on medium heat until all grains are moist and bright yellow (if using turmeric)- Add 4 cups of water and bring to boil stirring occasionally- Lower heat to medium-low and cover placing a paper towel between the pot and the lid Sim-mer (on low) for 45 -60 minutes until all liquids evaporate and grains are tender

IMPORTANT NOTE placing the paper towel between the pot and the cover is very impor-tant It produces nice fluffy grains instead of a mushy paste

53

FOODFIGHTrsquoS SIMPLE amp DELICIOUS BLACK BEAN STEW

INGREDIENTS

1 tablespoon olive oil

1 teaspoon of salt

1 medium - large onion

1 can of black beans

DIRECTIONSDice onion brown lightly at medium heat in 1 tablespoon of oil When onion is golden and fork tender add black beans or any other bean (eg white red pinto etc)

Cook on medium-low heat stirring occasion-ally until liquid is nice and thick

Season with salt and pepper drizzle in a bit of olive oil and serve over brown rice (see above for recipe)

POSSIBLE ADD-INS You can add finely diced carrots celery green peppers or all of the above Make sure the vegetables are cooked before adding the beans

ROASTED VEGETABLES

Take any vegetablemdashcarrots cauliflower broccoli sweet potatoes potatoes string beans zucchini (yellow or green) peppers asparagus Drizzle with olive oil (or water or wine) and toss vegetables until all of them are thinly coated

Sprinkle with salt and pepper to taste Roast at 350 degrees until vegetables are golden brown or fork tender (about an hour) You can serve hot or at room temperature

GLAZED FINGERLING POTATOES

DIRECTIONSPreheat oven to 325 degrees Lightly coat bak-ing sheet with canola oil Mix mustard honey salt and pepper in small bowl Brush cut sides of fingerling potatoes with a mixture of mus-tard honey salt and pepper Bake until bub-blingmdashabout 20 minutes Season with chopped chives

INGREDIENTS

1 lb fingerling potatoes washed well-dried and cut in half

14 cup coarse mustard

2 tbsp honey

Salt and pepper

Fresh chives

49

SCRAMBLE SOLUTIONSSERVES 2

Making a scramble dish can be fast fun healthy and easy Use the chart below as a jumping off point to creating your favorite combinations

THREE STEPS TO YOUR PERSONALIZED SAUTEacute DISH

k Start with a hot pan Add a splash of low-sodium vegetable stock and sauteacute a bit of chopped onion and garlic (to taste)

k Add the base and your favorite spices Cook for a bit and then toss in the beans sweet and vegetable components

k Add your sodium selection fat and finally top with herbs Serve as a standalone dish or in a whole-grain wrap

Potatoes sweet or red Winter squash Mushroom Millet

Garlic Onion Leek Cumin Ginger Chili Turmeric Nutritional yeast

Edamame Tempeh Tofu Black beans Kidney beans Tofu

Low-sodium tamari Shoyu Miso Nori Olives Capers

Avocado Nuts Seeds Nut or seed butters

Cilantro Parsley Basil Chives Thyme Oregano Green onion

Spinach Kale Chard Broccoli Cauliflower Asparagus Green Beans Mushroom Celery Bell pepper Carrot Sun-dried tomatoes Corn Peas

BASE2 cups

SPICETo taste

BEANS12 cup

VEGETABLE1-2 cups

SODIUM2-3 tb

FAT14ndash12 cup

HERB14 cup

50

SAMPLE SCRAMBLE SOLUTIONS

Vegetable stock

Sweet potato diced

Onion

Garlic

Cumin

Chili powder

Sun-dried tomatoes (no-oil)

Roasted red peppers

Mushrooms

Black beans

Corn

Cilantro

Vegetable stock

Red potato diced

Onion

Garlic

Mushrooms

Spinach

Bell pepper

Corn

Tamari

Thyme

Parsley

Vegetable stock

Tempeh cubed

Zucchini

Roasted garlic

Leeks

Fresh chilies

Spinach

Basil

Parsley

Tamari low-sodium

Nutritional yeast

Vegetable stock

Tofu crumbled

Garlic

Onion

Ginger

Bell pepper

Edamame

Shiitake mushrooms

Nutritional yeast

ASIAN TOFU SCRAMBLE

SWEET POTATO HASH

HOME-STYLE RED POTATOES

TEMPEH SCRAMBLE

51

SIMPLY DELICIOUS HOMEMADE HUMMUSSERVES 6

This homemade hummus makes an absolutely delicious dip perfect for entertaining or a snack Pair with lightly toasted whole grain pita bread crisp veggies feta cheese stuffed grape leaves and a se-lection of olives

INGREDIENTS

2 garlic cloves

1 (15-ounce) can no-salt-added garbanzo beans rinsed and drained

2 tablespoons tahini (sesame paste)

3 tablespoons lemon juice

5 teaspoon reduced-sodium tamari soy sauce

5 teaspoon ground cumin

3 teaspoon ground coriander

Cayenne pepper to taste

2 tablespoons finely chopped parsley

INGREDIENT OPTIONSAdd minced chipotle peppers (canned) roasted red peppers and cilantro Add toasted pine nuts Instead of garbanzo beans use cannellini beans and season with thyme

INSTRUCTIONSPut garlic in a food processor and pulse to roughly chop Add garbanzos tahini 3 cup wa- ter lemon juice tamari cumin coriander and a pinch of cayenne (you may add more later to increase the heat) and process until creamy and smooth Transfer to a bowl coverand chill for at least 1 hour

Before serving let hummus come to room tem-perature Stir in the parsley and serve

NUTRITION Per serving (about 3oz96g-wt) 90 calories (35 from fat) 4g total fat 0g satu-rated fat 0mg cholesterol 70mg sodium 12g total carbohydrate (3g dietary fiber 1g sugar) 5g protein

Vegan Sugar Conscious Vegetarian Dairy Free

52

LENTIL SOUP

INGREDIENTS

2 bunches of carrots (8 medium-sized) chopped

2 medium onions chopped

8 stalks of celery chopped

4 cloves garlic crushed

1 tablespoon olive oil

2 teaspoons turmeric

2 teaspoons cumin

2 cups lentils

6 cups water

4 bay leaves

2 tablespoons tomato paste

Salt and pepper to taste

DIRECTIONSSauteacute onions carrots celery garlic and a sprinkle of salt on medium heat in 1 table spoon of olive oil until golden Add the turmer-ic cumin and black pepper to taste Toss in 2 cups of lentils (green brown beluga etc) and stir to combine getting the lentils coated with the olive oil

Add 6 cups of water bring to a gentle boil low-er to medium-low heat and add the bay leaves and tomato paste

Simmer for 1 hour until the lentils are soft but not mush POSSIBLE ADD-INS Try adding a little chili powder garam masala curry powder crushed red pepper flakes or smoked paprika (pimen-ton de la vera) if you have it Go easy though so that you donrsquot lose the earthy rich flavor of the lentils

RICE PILAFBROWN RICE

INGREDIENTS

2 teaspoons olive oil

1 teaspoon salt

1 teaspoon turmeric (optional)

2 cups long grain rice

Salt

P O S S I B L E A D D - I N S Add 1-2 cups diced carrots and 1 can of chickpeas (drained) to the rice before covering the pot - make sure to stir ingredients well

DIRECTIONSToss rice in 2 teaspoons of pre-heated olive oil until all grains are lightly coated- Add salt and turmeric and keep tossing for 2-3 more minutes on medium heat until all grains are moist and bright yellow (if using turmeric)- Add 4 cups of water and bring to boil stirring occasionally- Lower heat to medium-low and cover placing a paper towel between the pot and the lid Sim-mer (on low) for 45 -60 minutes until all liquids evaporate and grains are tender

IMPORTANT NOTE placing the paper towel between the pot and the cover is very impor-tant It produces nice fluffy grains instead of a mushy paste

53

FOODFIGHTrsquoS SIMPLE amp DELICIOUS BLACK BEAN STEW

INGREDIENTS

1 tablespoon olive oil

1 teaspoon of salt

1 medium - large onion

1 can of black beans

DIRECTIONSDice onion brown lightly at medium heat in 1 tablespoon of oil When onion is golden and fork tender add black beans or any other bean (eg white red pinto etc)

Cook on medium-low heat stirring occasion-ally until liquid is nice and thick

Season with salt and pepper drizzle in a bit of olive oil and serve over brown rice (see above for recipe)

POSSIBLE ADD-INS You can add finely diced carrots celery green peppers or all of the above Make sure the vegetables are cooked before adding the beans

ROASTED VEGETABLES

Take any vegetablemdashcarrots cauliflower broccoli sweet potatoes potatoes string beans zucchini (yellow or green) peppers asparagus Drizzle with olive oil (or water or wine) and toss vegetables until all of them are thinly coated

Sprinkle with salt and pepper to taste Roast at 350 degrees until vegetables are golden brown or fork tender (about an hour) You can serve hot or at room temperature

GLAZED FINGERLING POTATOES

DIRECTIONSPreheat oven to 325 degrees Lightly coat bak-ing sheet with canola oil Mix mustard honey salt and pepper in small bowl Brush cut sides of fingerling potatoes with a mixture of mus-tard honey salt and pepper Bake until bub-blingmdashabout 20 minutes Season with chopped chives

INGREDIENTS

1 lb fingerling potatoes washed well-dried and cut in half

14 cup coarse mustard

2 tbsp honey

Salt and pepper

Fresh chives

50

SAMPLE SCRAMBLE SOLUTIONS

Vegetable stock

Sweet potato diced

Onion

Garlic

Cumin

Chili powder

Sun-dried tomatoes (no-oil)

Roasted red peppers

Mushrooms

Black beans

Corn

Cilantro

Vegetable stock

Red potato diced

Onion

Garlic

Mushrooms

Spinach

Bell pepper

Corn

Tamari

Thyme

Parsley

Vegetable stock

Tempeh cubed

Zucchini

Roasted garlic

Leeks

Fresh chilies

Spinach

Basil

Parsley

Tamari low-sodium

Nutritional yeast

Vegetable stock

Tofu crumbled

Garlic

Onion

Ginger

Bell pepper

Edamame

Shiitake mushrooms

Nutritional yeast

ASIAN TOFU SCRAMBLE

SWEET POTATO HASH

HOME-STYLE RED POTATOES

TEMPEH SCRAMBLE

51

SIMPLY DELICIOUS HOMEMADE HUMMUSSERVES 6

This homemade hummus makes an absolutely delicious dip perfect for entertaining or a snack Pair with lightly toasted whole grain pita bread crisp veggies feta cheese stuffed grape leaves and a se-lection of olives

INGREDIENTS

2 garlic cloves

1 (15-ounce) can no-salt-added garbanzo beans rinsed and drained

2 tablespoons tahini (sesame paste)

3 tablespoons lemon juice

5 teaspoon reduced-sodium tamari soy sauce

5 teaspoon ground cumin

3 teaspoon ground coriander

Cayenne pepper to taste

2 tablespoons finely chopped parsley

INGREDIENT OPTIONSAdd minced chipotle peppers (canned) roasted red peppers and cilantro Add toasted pine nuts Instead of garbanzo beans use cannellini beans and season with thyme

INSTRUCTIONSPut garlic in a food processor and pulse to roughly chop Add garbanzos tahini 3 cup wa- ter lemon juice tamari cumin coriander and a pinch of cayenne (you may add more later to increase the heat) and process until creamy and smooth Transfer to a bowl coverand chill for at least 1 hour

Before serving let hummus come to room tem-perature Stir in the parsley and serve

NUTRITION Per serving (about 3oz96g-wt) 90 calories (35 from fat) 4g total fat 0g satu-rated fat 0mg cholesterol 70mg sodium 12g total carbohydrate (3g dietary fiber 1g sugar) 5g protein

Vegan Sugar Conscious Vegetarian Dairy Free

52

LENTIL SOUP

INGREDIENTS

2 bunches of carrots (8 medium-sized) chopped

2 medium onions chopped

8 stalks of celery chopped

4 cloves garlic crushed

1 tablespoon olive oil

2 teaspoons turmeric

2 teaspoons cumin

2 cups lentils

6 cups water

4 bay leaves

2 tablespoons tomato paste

Salt and pepper to taste

DIRECTIONSSauteacute onions carrots celery garlic and a sprinkle of salt on medium heat in 1 table spoon of olive oil until golden Add the turmer-ic cumin and black pepper to taste Toss in 2 cups of lentils (green brown beluga etc) and stir to combine getting the lentils coated with the olive oil

Add 6 cups of water bring to a gentle boil low-er to medium-low heat and add the bay leaves and tomato paste

Simmer for 1 hour until the lentils are soft but not mush POSSIBLE ADD-INS Try adding a little chili powder garam masala curry powder crushed red pepper flakes or smoked paprika (pimen-ton de la vera) if you have it Go easy though so that you donrsquot lose the earthy rich flavor of the lentils

RICE PILAFBROWN RICE

INGREDIENTS

2 teaspoons olive oil

1 teaspoon salt

1 teaspoon turmeric (optional)

2 cups long grain rice

Salt

P O S S I B L E A D D - I N S Add 1-2 cups diced carrots and 1 can of chickpeas (drained) to the rice before covering the pot - make sure to stir ingredients well

DIRECTIONSToss rice in 2 teaspoons of pre-heated olive oil until all grains are lightly coated- Add salt and turmeric and keep tossing for 2-3 more minutes on medium heat until all grains are moist and bright yellow (if using turmeric)- Add 4 cups of water and bring to boil stirring occasionally- Lower heat to medium-low and cover placing a paper towel between the pot and the lid Sim-mer (on low) for 45 -60 minutes until all liquids evaporate and grains are tender

IMPORTANT NOTE placing the paper towel between the pot and the cover is very impor-tant It produces nice fluffy grains instead of a mushy paste

53

FOODFIGHTrsquoS SIMPLE amp DELICIOUS BLACK BEAN STEW

INGREDIENTS

1 tablespoon olive oil

1 teaspoon of salt

1 medium - large onion

1 can of black beans

DIRECTIONSDice onion brown lightly at medium heat in 1 tablespoon of oil When onion is golden and fork tender add black beans or any other bean (eg white red pinto etc)

Cook on medium-low heat stirring occasion-ally until liquid is nice and thick

Season with salt and pepper drizzle in a bit of olive oil and serve over brown rice (see above for recipe)

POSSIBLE ADD-INS You can add finely diced carrots celery green peppers or all of the above Make sure the vegetables are cooked before adding the beans

ROASTED VEGETABLES

Take any vegetablemdashcarrots cauliflower broccoli sweet potatoes potatoes string beans zucchini (yellow or green) peppers asparagus Drizzle with olive oil (or water or wine) and toss vegetables until all of them are thinly coated

Sprinkle with salt and pepper to taste Roast at 350 degrees until vegetables are golden brown or fork tender (about an hour) You can serve hot or at room temperature

GLAZED FINGERLING POTATOES

DIRECTIONSPreheat oven to 325 degrees Lightly coat bak-ing sheet with canola oil Mix mustard honey salt and pepper in small bowl Brush cut sides of fingerling potatoes with a mixture of mus-tard honey salt and pepper Bake until bub-blingmdashabout 20 minutes Season with chopped chives

INGREDIENTS

1 lb fingerling potatoes washed well-dried and cut in half

14 cup coarse mustard

2 tbsp honey

Salt and pepper

Fresh chives

51

SIMPLY DELICIOUS HOMEMADE HUMMUSSERVES 6

This homemade hummus makes an absolutely delicious dip perfect for entertaining or a snack Pair with lightly toasted whole grain pita bread crisp veggies feta cheese stuffed grape leaves and a se-lection of olives

INGREDIENTS

2 garlic cloves

1 (15-ounce) can no-salt-added garbanzo beans rinsed and drained

2 tablespoons tahini (sesame paste)

3 tablespoons lemon juice

5 teaspoon reduced-sodium tamari soy sauce

5 teaspoon ground cumin

3 teaspoon ground coriander

Cayenne pepper to taste

2 tablespoons finely chopped parsley

INGREDIENT OPTIONSAdd minced chipotle peppers (canned) roasted red peppers and cilantro Add toasted pine nuts Instead of garbanzo beans use cannellini beans and season with thyme

INSTRUCTIONSPut garlic in a food processor and pulse to roughly chop Add garbanzos tahini 3 cup wa- ter lemon juice tamari cumin coriander and a pinch of cayenne (you may add more later to increase the heat) and process until creamy and smooth Transfer to a bowl coverand chill for at least 1 hour

Before serving let hummus come to room tem-perature Stir in the parsley and serve

NUTRITION Per serving (about 3oz96g-wt) 90 calories (35 from fat) 4g total fat 0g satu-rated fat 0mg cholesterol 70mg sodium 12g total carbohydrate (3g dietary fiber 1g sugar) 5g protein

Vegan Sugar Conscious Vegetarian Dairy Free

52

LENTIL SOUP

INGREDIENTS

2 bunches of carrots (8 medium-sized) chopped

2 medium onions chopped

8 stalks of celery chopped

4 cloves garlic crushed

1 tablespoon olive oil

2 teaspoons turmeric

2 teaspoons cumin

2 cups lentils

6 cups water

4 bay leaves

2 tablespoons tomato paste

Salt and pepper to taste

DIRECTIONSSauteacute onions carrots celery garlic and a sprinkle of salt on medium heat in 1 table spoon of olive oil until golden Add the turmer-ic cumin and black pepper to taste Toss in 2 cups of lentils (green brown beluga etc) and stir to combine getting the lentils coated with the olive oil

Add 6 cups of water bring to a gentle boil low-er to medium-low heat and add the bay leaves and tomato paste

Simmer for 1 hour until the lentils are soft but not mush POSSIBLE ADD-INS Try adding a little chili powder garam masala curry powder crushed red pepper flakes or smoked paprika (pimen-ton de la vera) if you have it Go easy though so that you donrsquot lose the earthy rich flavor of the lentils

RICE PILAFBROWN RICE

INGREDIENTS

2 teaspoons olive oil

1 teaspoon salt

1 teaspoon turmeric (optional)

2 cups long grain rice

Salt

P O S S I B L E A D D - I N S Add 1-2 cups diced carrots and 1 can of chickpeas (drained) to the rice before covering the pot - make sure to stir ingredients well

DIRECTIONSToss rice in 2 teaspoons of pre-heated olive oil until all grains are lightly coated- Add salt and turmeric and keep tossing for 2-3 more minutes on medium heat until all grains are moist and bright yellow (if using turmeric)- Add 4 cups of water and bring to boil stirring occasionally- Lower heat to medium-low and cover placing a paper towel between the pot and the lid Sim-mer (on low) for 45 -60 minutes until all liquids evaporate and grains are tender

IMPORTANT NOTE placing the paper towel between the pot and the cover is very impor-tant It produces nice fluffy grains instead of a mushy paste

53

FOODFIGHTrsquoS SIMPLE amp DELICIOUS BLACK BEAN STEW

INGREDIENTS

1 tablespoon olive oil

1 teaspoon of salt

1 medium - large onion

1 can of black beans

DIRECTIONSDice onion brown lightly at medium heat in 1 tablespoon of oil When onion is golden and fork tender add black beans or any other bean (eg white red pinto etc)

Cook on medium-low heat stirring occasion-ally until liquid is nice and thick

Season with salt and pepper drizzle in a bit of olive oil and serve over brown rice (see above for recipe)

POSSIBLE ADD-INS You can add finely diced carrots celery green peppers or all of the above Make sure the vegetables are cooked before adding the beans

ROASTED VEGETABLES

Take any vegetablemdashcarrots cauliflower broccoli sweet potatoes potatoes string beans zucchini (yellow or green) peppers asparagus Drizzle with olive oil (or water or wine) and toss vegetables until all of them are thinly coated

Sprinkle with salt and pepper to taste Roast at 350 degrees until vegetables are golden brown or fork tender (about an hour) You can serve hot or at room temperature

GLAZED FINGERLING POTATOES

DIRECTIONSPreheat oven to 325 degrees Lightly coat bak-ing sheet with canola oil Mix mustard honey salt and pepper in small bowl Brush cut sides of fingerling potatoes with a mixture of mus-tard honey salt and pepper Bake until bub-blingmdashabout 20 minutes Season with chopped chives

INGREDIENTS

1 lb fingerling potatoes washed well-dried and cut in half

14 cup coarse mustard

2 tbsp honey

Salt and pepper

Fresh chives

52

LENTIL SOUP

INGREDIENTS

2 bunches of carrots (8 medium-sized) chopped

2 medium onions chopped

8 stalks of celery chopped

4 cloves garlic crushed

1 tablespoon olive oil

2 teaspoons turmeric

2 teaspoons cumin

2 cups lentils

6 cups water

4 bay leaves

2 tablespoons tomato paste

Salt and pepper to taste

DIRECTIONSSauteacute onions carrots celery garlic and a sprinkle of salt on medium heat in 1 table spoon of olive oil until golden Add the turmer-ic cumin and black pepper to taste Toss in 2 cups of lentils (green brown beluga etc) and stir to combine getting the lentils coated with the olive oil

Add 6 cups of water bring to a gentle boil low-er to medium-low heat and add the bay leaves and tomato paste

Simmer for 1 hour until the lentils are soft but not mush POSSIBLE ADD-INS Try adding a little chili powder garam masala curry powder crushed red pepper flakes or smoked paprika (pimen-ton de la vera) if you have it Go easy though so that you donrsquot lose the earthy rich flavor of the lentils

RICE PILAFBROWN RICE

INGREDIENTS

2 teaspoons olive oil

1 teaspoon salt

1 teaspoon turmeric (optional)

2 cups long grain rice

Salt

P O S S I B L E A D D - I N S Add 1-2 cups diced carrots and 1 can of chickpeas (drained) to the rice before covering the pot - make sure to stir ingredients well

DIRECTIONSToss rice in 2 teaspoons of pre-heated olive oil until all grains are lightly coated- Add salt and turmeric and keep tossing for 2-3 more minutes on medium heat until all grains are moist and bright yellow (if using turmeric)- Add 4 cups of water and bring to boil stirring occasionally- Lower heat to medium-low and cover placing a paper towel between the pot and the lid Sim-mer (on low) for 45 -60 minutes until all liquids evaporate and grains are tender

IMPORTANT NOTE placing the paper towel between the pot and the cover is very impor-tant It produces nice fluffy grains instead of a mushy paste

53

FOODFIGHTrsquoS SIMPLE amp DELICIOUS BLACK BEAN STEW

INGREDIENTS

1 tablespoon olive oil

1 teaspoon of salt

1 medium - large onion

1 can of black beans

DIRECTIONSDice onion brown lightly at medium heat in 1 tablespoon of oil When onion is golden and fork tender add black beans or any other bean (eg white red pinto etc)

Cook on medium-low heat stirring occasion-ally until liquid is nice and thick

Season with salt and pepper drizzle in a bit of olive oil and serve over brown rice (see above for recipe)

POSSIBLE ADD-INS You can add finely diced carrots celery green peppers or all of the above Make sure the vegetables are cooked before adding the beans

ROASTED VEGETABLES

Take any vegetablemdashcarrots cauliflower broccoli sweet potatoes potatoes string beans zucchini (yellow or green) peppers asparagus Drizzle with olive oil (or water or wine) and toss vegetables until all of them are thinly coated

Sprinkle with salt and pepper to taste Roast at 350 degrees until vegetables are golden brown or fork tender (about an hour) You can serve hot or at room temperature

GLAZED FINGERLING POTATOES

DIRECTIONSPreheat oven to 325 degrees Lightly coat bak-ing sheet with canola oil Mix mustard honey salt and pepper in small bowl Brush cut sides of fingerling potatoes with a mixture of mus-tard honey salt and pepper Bake until bub-blingmdashabout 20 minutes Season with chopped chives

INGREDIENTS

1 lb fingerling potatoes washed well-dried and cut in half

14 cup coarse mustard

2 tbsp honey

Salt and pepper

Fresh chives

53

FOODFIGHTrsquoS SIMPLE amp DELICIOUS BLACK BEAN STEW

INGREDIENTS

1 tablespoon olive oil

1 teaspoon of salt

1 medium - large onion

1 can of black beans

DIRECTIONSDice onion brown lightly at medium heat in 1 tablespoon of oil When onion is golden and fork tender add black beans or any other bean (eg white red pinto etc)

Cook on medium-low heat stirring occasion-ally until liquid is nice and thick

Season with salt and pepper drizzle in a bit of olive oil and serve over brown rice (see above for recipe)

POSSIBLE ADD-INS You can add finely diced carrots celery green peppers or all of the above Make sure the vegetables are cooked before adding the beans

ROASTED VEGETABLES

Take any vegetablemdashcarrots cauliflower broccoli sweet potatoes potatoes string beans zucchini (yellow or green) peppers asparagus Drizzle with olive oil (or water or wine) and toss vegetables until all of them are thinly coated

Sprinkle with salt and pepper to taste Roast at 350 degrees until vegetables are golden brown or fork tender (about an hour) You can serve hot or at room temperature

GLAZED FINGERLING POTATOES

DIRECTIONSPreheat oven to 325 degrees Lightly coat bak-ing sheet with canola oil Mix mustard honey salt and pepper in small bowl Brush cut sides of fingerling potatoes with a mixture of mus-tard honey salt and pepper Bake until bub-blingmdashabout 20 minutes Season with chopped chives

INGREDIENTS

1 lb fingerling potatoes washed well-dried and cut in half

14 cup coarse mustard

2 tbsp honey

Salt and pepper

Fresh chives

54

SIMPLEST ROAST CHICKEN (CHICKEN WITH NOTHINrsquo)

This roast chicken is the easiest entry into the world of roasting a chicken The skin gets very crispy and the meat stays juicy

INGREDIENTS

1 whole chicken 3-4 pounds

DIRECTIONSPreheat the oven to 500 degrees Remove the innards Put the chicken breast up on a baking sheet or roasting tray or even in an oven-safe skillet and roast in the oven for 1 hour P O S S I B L E A D D - I N S Once yoursquove com-pleted a Chicken with Nothing you can really branch out as chicken is one of the most ver-satile foods in the world Here are some simple easy ideas for great roast chickens

k Sprinkle the chicken all over the outside as well as in the cavity with coarse salt (Kosher or sea salt)

k Stuff a lemon cut in half and some herbs (rosemary thyme parsley for example) in the cavity of the chicken

k Drizzle a few tablespoons of olive oil over the skin and rub it in before sprinkling the skin with salt

Use your fingertips to gently separate the skin from the meat on the chickenrsquos breast until you have formed a channel from top to bottom You can put butter herbs lemon zest or even just more salt and olive oil in this channel to flavor the meat on the breast

55

BASIC MARINARA SAUCE MAKES 3 CUPS

Use this simple marinara sauce as a topping for your favorite whole grain pasta

INGREDIENTS

1frasl2 cup reduced-sodium vegetable broth

1 cup finely chopped white onion

4 cloves garlic finely chopped

2 teaspoon crushed red pepper flakes (op-

tional)

2 tablespoons no-salt-added tomato paste

2 (15-ounce) cans no-salt-added chopped tomatoes 1 tablespoon balsamic vinegar

2 tablespoons thinly sliced fresh basil

1 tablespoon finely chopped fresh oregano

1frasl4 teaspoon sea salt

Freshly ground black pepper to taste

DIRECTIONSIn a large skillet over medium-high heat bring broth to a simmer Add onion garlic and crushed red pepper and cook until onion is translucent about 5 minutes Add tomato paste and cook 1 minute stirring constantly Reduce heat to medium stir in tomatoes and cook about 15 minutes to blend flavors stirring oc-casionally to make sure mixture doesnrsquot stick to the pan Remove from heat and stir in vinegar basil oregano salt and pepper Serve warm or chill until ready to serve

NUTRITION Per serving (about 1frasl4 cup) 25 calories (0 from fat) 0g total fat 0g saturated fat 0mg choles-terol 95mg sodium 4g total carbohydrate (1g

56

EASY PESTO

INGREDIENTS

2 cups basil leaves

1 clove garlic

cup pine nuts (optional - may sub cashews almonds walnuts etc)

salt and pepper to taste

parmesan cheese to taste

cup olive oil

DIRECTIONSPlace basil garlic and pine nuts into a blender or food processor Turn it on low and pulse until finely chopped Stream in the olive oil until the sauce reaches a smooth consistency Add the cheese salt and pepper to taste give a final stir and serve on top of pasta Pesto can also be served on vegetables on top of a bowl of soup stirred into scrambled eggs and many other ways

PESTO VARIATIONSOnce you are comfortable with the traditional basil pesto you can get creative Most leafy greens make excellent pesto can be combined with various nuts and all taste great with par-mesan Here are a few examples

k Spinach and walnut pestomdashsame prep as above subbing spinach leaves for basil and walnuts for pine nuts

k Arugula and cashew pesto

k Kale and hazelnut pesto

k Parsley and almond pesto

57

DESSERTSQUICK amp EASY PARFAITSA SWEET TREAT WITH A BIT OF CRUNCH

Need a grab and go breakfast snack or dessert Parfaits are a perfect option since theyrsquore so quick and easy to make Begin by layering a little fruit in the bottom of a bowl glass tumbler or small storage container Add about 13 cup of the cream of your choice made following the recipe below Add another layer of fruit and finish with 13 cup of cream Sprinkle with a tablespoon or two of crunch and voila

ALTERNATE LAYERS OF

BASIC VANILLA TOFU CREAM1 12-oz block silken firm or extra firm tofu

2 tbsp chopped dates (soak in just-boiled water to soften first)

1 tsp pure vanilla extract

Place all ingredients in a blender or food pro-cessor Blend until smooth Chill until thickened to desired consistency

VARIATIONSMango Peel and dice 1 fresh mango blend with tofuChocolate Stir 1 cup of dark cocoa powder into finished creamRaspberry Blend 1 cup of fresh or thawed frozen raspberries with tofuBanana Peel and roughly slice 2 bananas and blend with tofuLemon Zest and juice one large lemon and stir into finished cream

For more cooking tips and delicious recipes visit wholefoodsmarketcomhealthstartshere

Tofu Cream

Vanilla

Chocolate

Lemon

Raspberry

Banana

Raspberries

Mango

Blueberries

Strawberries

Peaches

Banana

Poached fruit of your choice

Toasted rolled oats

Granola

Walnuts

Almonds

Cashews

YOGURT OR TOFU CREAM(recipe below)

FRUIT(fresh or frozen)

CRUNCH(1-2 tablespooons)

55

BASIC MARINARA SAUCE MAKES 3 CUPS

Use this simple marinara sauce as a topping for your favorite whole grain pasta

INGREDIENTS

1frasl2 cup reduced-sodium vegetable broth

1 cup finely chopped white onion

4 cloves garlic finely chopped

2 teaspoon crushed red pepper flakes (op-

tional)

2 tablespoons no-salt-added tomato paste

2 (15-ounce) cans no-salt-added chopped tomatoes 1 tablespoon balsamic vinegar

2 tablespoons thinly sliced fresh basil

1 tablespoon finely chopped fresh oregano

1frasl4 teaspoon sea salt

Freshly ground black pepper to taste

DIRECTIONSIn a large skillet over medium-high heat bring broth to a simmer Add onion garlic and crushed red pepper and cook until onion is translucent about 5 minutes Add tomato paste and cook 1 minute stirring constantly Reduce heat to medium stir in tomatoes and cook about 15 minutes to blend flavors stirring oc-casionally to make sure mixture doesnrsquot stick to the pan Remove from heat and stir in vinegar basil oregano salt and pepper Serve warm or chill until ready to serve

NUTRITION Per serving (about 1frasl4 cup) 25 calories (0 from fat) 0g total fat 0g saturated fat 0mg choles-terol 95mg sodium 4g total carbohydrate (1g

56

EASY PESTO

INGREDIENTS

2 cups basil leaves

1 clove garlic

cup pine nuts (optional - may sub cashews almonds walnuts etc)

salt and pepper to taste

parmesan cheese to taste

cup olive oil

DIRECTIONSPlace basil garlic and pine nuts into a blender or food processor Turn it on low and pulse until finely chopped Stream in the olive oil until the sauce reaches a smooth consistency Add the cheese salt and pepper to taste give a final stir and serve on top of pasta Pesto can also be served on vegetables on top of a bowl of soup stirred into scrambled eggs and many other ways

PESTO VARIATIONSOnce you are comfortable with the traditional basil pesto you can get creative Most leafy greens make excellent pesto can be combined with various nuts and all taste great with par-mesan Here are a few examples

k Spinach and walnut pestomdashsame prep as above subbing spinach leaves for basil and walnuts for pine nuts

k Arugula and cashew pesto

k Kale and hazelnut pesto

k Parsley and almond pesto

57

DESSERTSQUICK amp EASY PARFAITSA SWEET TREAT WITH A BIT OF CRUNCH

Need a grab and go breakfast snack or dessert Parfaits are a perfect option since theyrsquore so quick and easy to make Begin by layering a little fruit in the bottom of a bowl glass tumbler or small storage container Add about 13 cup of the cream of your choice made following the recipe below Add another layer of fruit and finish with 13 cup of cream Sprinkle with a tablespoon or two of crunch and voila

ALTERNATE LAYERS OF

BASIC VANILLA TOFU CREAM1 12-oz block silken firm or extra firm tofu

2 tbsp chopped dates (soak in just-boiled water to soften first)

1 tsp pure vanilla extract

Place all ingredients in a blender or food pro-cessor Blend until smooth Chill until thickened to desired consistency

VARIATIONSMango Peel and dice 1 fresh mango blend with tofuChocolate Stir 1 cup of dark cocoa powder into finished creamRaspberry Blend 1 cup of fresh or thawed frozen raspberries with tofuBanana Peel and roughly slice 2 bananas and blend with tofuLemon Zest and juice one large lemon and stir into finished cream

For more cooking tips and delicious recipes visit wholefoodsmarketcomhealthstartshere

Tofu Cream

Vanilla

Chocolate

Lemon

Raspberry

Banana

Raspberries

Mango

Blueberries

Strawberries

Peaches

Banana

Poached fruit of your choice

Toasted rolled oats

Granola

Walnuts

Almonds

Cashews

YOGURT OR TOFU CREAM(recipe below)

FRUIT(fresh or frozen)

CRUNCH(1-2 tablespooons)

56

EASY PESTO

INGREDIENTS

2 cups basil leaves

1 clove garlic

cup pine nuts (optional - may sub cashews almonds walnuts etc)

salt and pepper to taste

parmesan cheese to taste

cup olive oil

DIRECTIONSPlace basil garlic and pine nuts into a blender or food processor Turn it on low and pulse until finely chopped Stream in the olive oil until the sauce reaches a smooth consistency Add the cheese salt and pepper to taste give a final stir and serve on top of pasta Pesto can also be served on vegetables on top of a bowl of soup stirred into scrambled eggs and many other ways

PESTO VARIATIONSOnce you are comfortable with the traditional basil pesto you can get creative Most leafy greens make excellent pesto can be combined with various nuts and all taste great with par-mesan Here are a few examples

k Spinach and walnut pestomdashsame prep as above subbing spinach leaves for basil and walnuts for pine nuts

k Arugula and cashew pesto

k Kale and hazelnut pesto

k Parsley and almond pesto

57

DESSERTSQUICK amp EASY PARFAITSA SWEET TREAT WITH A BIT OF CRUNCH

Need a grab and go breakfast snack or dessert Parfaits are a perfect option since theyrsquore so quick and easy to make Begin by layering a little fruit in the bottom of a bowl glass tumbler or small storage container Add about 13 cup of the cream of your choice made following the recipe below Add another layer of fruit and finish with 13 cup of cream Sprinkle with a tablespoon or two of crunch and voila

ALTERNATE LAYERS OF

BASIC VANILLA TOFU CREAM1 12-oz block silken firm or extra firm tofu

2 tbsp chopped dates (soak in just-boiled water to soften first)

1 tsp pure vanilla extract

Place all ingredients in a blender or food pro-cessor Blend until smooth Chill until thickened to desired consistency

VARIATIONSMango Peel and dice 1 fresh mango blend with tofuChocolate Stir 1 cup of dark cocoa powder into finished creamRaspberry Blend 1 cup of fresh or thawed frozen raspberries with tofuBanana Peel and roughly slice 2 bananas and blend with tofuLemon Zest and juice one large lemon and stir into finished cream

For more cooking tips and delicious recipes visit wholefoodsmarketcomhealthstartshere

Tofu Cream

Vanilla

Chocolate

Lemon

Raspberry

Banana

Raspberries

Mango

Blueberries

Strawberries

Peaches

Banana

Poached fruit of your choice

Toasted rolled oats

Granola

Walnuts

Almonds

Cashews

YOGURT OR TOFU CREAM(recipe below)

FRUIT(fresh or frozen)

CRUNCH(1-2 tablespooons)

57

DESSERTSQUICK amp EASY PARFAITSA SWEET TREAT WITH A BIT OF CRUNCH

Need a grab and go breakfast snack or dessert Parfaits are a perfect option since theyrsquore so quick and easy to make Begin by layering a little fruit in the bottom of a bowl glass tumbler or small storage container Add about 13 cup of the cream of your choice made following the recipe below Add another layer of fruit and finish with 13 cup of cream Sprinkle with a tablespoon or two of crunch and voila

ALTERNATE LAYERS OF

BASIC VANILLA TOFU CREAM1 12-oz block silken firm or extra firm tofu

2 tbsp chopped dates (soak in just-boiled water to soften first)

1 tsp pure vanilla extract

Place all ingredients in a blender or food pro-cessor Blend until smooth Chill until thickened to desired consistency

VARIATIONSMango Peel and dice 1 fresh mango blend with tofuChocolate Stir 1 cup of dark cocoa powder into finished creamRaspberry Blend 1 cup of fresh or thawed frozen raspberries with tofuBanana Peel and roughly slice 2 bananas and blend with tofuLemon Zest and juice one large lemon and stir into finished cream

For more cooking tips and delicious recipes visit wholefoodsmarketcomhealthstartshere

Tofu Cream

Vanilla

Chocolate

Lemon

Raspberry

Banana

Raspberries

Mango

Blueberries

Strawberries

Peaches

Banana

Poached fruit of your choice

Toasted rolled oats

Granola

Walnuts

Almonds

Cashews

YOGURT OR TOFU CREAM(recipe below)

FRUIT(fresh or frozen)

CRUNCH(1-2 tablespooons)

58

I WANT SOMETHING SWEET

Fresh whole fruit

Apples and almond butter

Frozen yogurt freeze yogurt and make your own

Dried fruit or frozen fruit

Smoothies mix whatever you havemdash fruit ice yogurt etc

Fruit ldquoice creamrdquomdashpeel a banana freeze blend in a food processor with nuts berries and serve

Freshly squeezed fruit juices try different combos

A few square of dark chocolate (85 cacao)

Unsweetened applesauce

I WANT SOMETHING CREAMY

Smoothies

Yogurt

Avocados

Dips and spreads like hummus or bean dip

Pureacuteed soups

Coconut milk

HEALTHY SNACKING SUGGESTIONSI WANT SOMETHING SALTY

Olives

Pickles and pickled vegetables such as carrots and beets

Tabouli hummus

Whole grain tortilla chips and salsa or guacamole

Hard-boiled egg with salt

Salted edamame

Cheese or a cheese stick with some whole grain crackers

I WANT SOMETHING CRUNCHY

Apples

Frozen grapes or other fruit

Jicama and lime

Rice cakes

Light popcorn or plain popcorn popped in covered pan and sprinkle with Parmesan or nutritional yeast

One or two hard pretzels the large Bavarian variety

Carrots particularly super-sweet organic baby carrots

Veggies and dip (hummus tabouli vinaigrette favorite dressing)

Celery and peanut butter

Hummus with whole grain toast baby carrots rice crackers

59

NEXT STEPS JOIN THE FOODFIGHT

EAT

SHOP

ACTIVATE

Eat a Rainbow

Eat Leafy Greens First

Eat Close to Nature

Drink More Water

Eat Less Meat

Eat Breakfast

Eat family meals

Read nutrition facts amp ingredients not marketing

Be a savvy shopper

Shop farmersrsquo markets

Join a CSA or Food Co-op

Cook and share food with friends and family

Vote with your fork

Ask us for more wellness resources in your schools

Write letters to local state and federal politicians supporting health and wellness

Work with health coach to get support for dietary and lifestyle changes

k

k

k

60

APPENDIXVITAMINS AND WHAT THEY HELP WITH

Vitamin A Improves your vision and can prevent night blindness It also helps make your hair shiny and your skin glowk Where to find it Dark leafy greens yellow vegetables carrots eggs cantaloupe apricots peaches

Vitamin D Helps your body to use and absorb calciumk Sunlight eggs tuna sardines

Vitamin C Heals cuts and scrapes quickly and shortens the length of the common cold Plays an important role for wound healing and immune functionk Citrus fruits strawberries raw greens cantaloupe tomatoes broccoli red and green peppers

Vitamin E An antioxidant helpful for scar prevention and wound healingk Whole grains nuts dark leafy greens wheat germ

Vitamin K Helps your blood clot if you get a cutk Dark leafy greens vegetable oils

Vitamin B1 (thiamin) Helps release energy from carbohydratesk Ready-to-eat fortified whole grain breads and cereals wheat germ liver pork poultry fish and legumes

Vitamin B2 (riboflavin) Helps to maintain health of skin tongue lips and eyesk Milk cheese yogurt poultry fish lean meats whole grains breads and cereals and dark leafy greens

Vitamin B3 (niacin) Helps body use oxygen to produce energyk Legumes nuts (peanuts) poultry fish lean meats whole grains and cereals milk cheese and yogurt

Vitamin B4 (pyridoxine) Needed for use of carbohydrates fats and proteins k Poultry fish lean meat liver milk cheese yogurt wheat germ corn pork soybeans yeast and legumes

Zinc Helps heal wounds and boost immune systemk Poultry fish lean meat milk shellfish (oysters) legumes cheese yogurt whole grain bread and cereal

Folic Acid Helps you stay concentrated It also prevents certain forms of anemia and is essential in pre-conception (1st trimester of pregnancy)k Dark leafy greens broccoli whole grain breads and cereals liver and citrus fruits

Calcium Builds strong bones and teethk Dairy (milk cheese yogurt) salmon sardines broccoli and dark leafy greens

Iron Gives you energy and helps you stay focused and alert Needed to build red blood cells which carry oxygen to all parts of the bodyk Found in liver fish yogurt egg yolk whole grains leafy greens and dried fruit

61

FATS amp OILSThere are four types of fats (fatty acids) All dietary fats (sometimes called triglycerides when they circulate in the bloodstream) are made from some mix of the four categories below They are stored in the body in the same form that they were in when we con-sumed them

FOUR TYPES OF FATS

1 Saturated fatty acids (solid at room temperature)

2 Trans fatty acids (or hydrogenated oils) (solid at room temperature)

3 Monounsaturated fatty acids (liquid at room temperature)

4 Polyunsaturated fatty acids (liquid at room temperature)

While it is essential that your diet include some fat there is no biological need for saturated fat or trans fat Saturated fats are found mostly in meat and dairy and in some tropical oils such as coconut and palm They are solid at room temperature A small amount of saturated fat in your diet is not dangerous but consuming larger amounts of these fats raises cholesterol and promotes heart disease

Trans fats are made by converting a liquid-oil to a solid one (such as margarine or shortenings) Numerous studies in the last 20 years have linked trans fats with coronary heart disease and they should be consumed rarely

You do need some fat in your diet But when you consume whole foods such as walnuts sesame seeds avocado or flaxseed instead of their ex-tracted oils you get all of the fibers flavonoids and nutrients they contain as well as all of the positive health effects When you eat unpro-cessed unfragmented whole foods you take in fewer calories and get vastly more protec-tive nutrients For example whole unprocessed seeds provide folate iron calcium niacin lig-nans and flavonoids the oils from those seeds provide none of those

OILS = 100 FATOil is low in nutrients contains no fiber is 100 percent fat and contains 120 calories per table-spoon Americans consume large amounts of foods that use oils as a major ingredient In addition most Americans consume 300 to 500 calories from added oil per day This can result in the consumption of over 100000 extra calo-ries each year

Some unsaturated fats are essential and are needed for proper formation of cell structure hormone production and regulation and im-mune function You need about 25 grams of fat per day for good health An overweight person need not consume this much fat because they already have fat in storage on their body that can be utilized The average American con-sumes over 100 grams of fat daily

AD

AP

TED

FR

OM

HE

ALT

H S

TAR

TS H

ER

E M

ED

ICA

L A

DVI

SO

R

JOE

L F

UH

RM

AN

M

Drsquo

S A

RTI

CL

E ldquo

HE

ALT

HY

TIM

ES

O

ILS

FA

TS amp

OB

ES

ITYrdquo

62

THE POWER NUTRIENTSFOODS THAT PACK SOME SERIOUS POWER

Beans Protein + Fiber + Vitamins + Minerals

GarlicOnionsLeeksShallots body detoxifiers + lowers cholesterol

Blueberries high in anti-oxidants (buy organic ndash even frozen ndash when possible)

Salmon Selenium (thyroid) + Vitamin D (muscles) + Omega 3 (regulate heart and blood pressure) ndash (choose wild options when possible)

BroccoliCauliflower reported to be cancer fighters great source of iron

SpinachKale diabetes + cancer prevention + Folate (5 servings a day cuts risk by 20)

Almonds + Walnuts Diabetes + heart disease prevention

Greek Yogurt Calcium + zinc + weight control (Fage Chobani Oikos are good brands)

Oats Heart disease prevention + Vitamin E+ magnesium+ iron

SPECIFIC HEALTH BENEFITSCancer Fighting Foods ALL FRUITS AND VEGETABLES ndash PREFERABLY ORGANIC

Heart Health Olive oil avocados nuts sardines onions all fruits and veggies

Immunity garlic honey yogurt onions

Metabolism beans legumes lean protein yogurt whole grains

Mood Boosters Chicken Turkey Tuna Eggs (organic when possible)

Digestion chili peppers ginger mint pineapple yogurt

Skin Berries olive oil salmon walnuts

Bones nuts seeds leafy greens yogurt

POWER PAIRSBetter vision Peanut Butter + Berries = Vitamin E + Vitamin CCombo Idea Peanut Butter sandwich on whole grain toast wsliced strawberries

More energy Spinach + Oranges = Iron + Vitamin CCombo Idea Spinach salad with orange slices

Heart health Brussel sprouts + Nuts = Vitamin K + Healthy FatCombo Idea Sauteacute brussels sprouts sprinkle with slivered almonds

Glowing skin Carrots + Avocado = Beta Carotene + Vitamin A + FatCombo Idea Carrots dipped in guacamole

Strong immune system Whole Grain + Onions = Zinc + Sulfur (anti-oxidant)Combo Idea Brown rice + caramelized onions

AD

AP

TED

FR

OM

TH

E M

AS

TER

YO

UR

ME

TAB

OL

ISM

CO

OK

BO

OK

JI

LL

IAN

MIC

HA

EL

S

63

UNDERSTANDING FOOD LABELS

AD

AP

TED

FR

OM

JE

FF

NO

VIC

K

MS

R

D

1 NEVER BELIEVE THE CLAIMS ON THE FRONT OF THE BOXWhat many think are health claims are actu-ally just marketing pitches and advertisements And government approved claims like ldquolow-fatrdquo and ldquolightrdquo often donrsquot tell you the whole story These products may be high in fat as well as sugar salt andor calories

ldquoLightrdquo ice cream for example may still pack in 4 to 5 grams of fat per serving And ldquolightrdquo and ldquoregularrdquo varieties of ice cream may not differ much calorically

Never evaluate a product based on one item such as its fat cholesterol sugar carbohy-drate or salt content Attempting to cash in on the latest diet or nutrition craze many compa-nies promote their products based on a single item despite other unhealthy aspects (Remem-ber ldquofat-freerdquo foods that were full of sugar and calories) To be truly healthy a product must pass several criteria 2 ALWAYS READ THE NUTRITION FACTS LABEL AND THE INGREDIENT LISTThey contain information that can really help you determine how healthy a food is Crackers for example may advertise on the front of the box that theyrsquore ldquotrans fat freerdquo but in the in-gredient list you may find fats like palm oil and coconut oil that are just as artery-clogging as the trans fats they replaced

(Tips 3 through 7 show you how to read the Nu-trition Facts label) 3 CHECK THE SERVING SIZEThough the government standardized most serving sizes years ago many products still post unrealistically small sizes A serving of oil spray for instance is 25 grams Thatrsquos about

120th of an ounce mdash far less than most people could or would spray on a pan with even just one squirt 4 CHECK THE AMOUNT OF SERVINGS PER PACKAGEDecades ago many products were in fact single servings A bottle of cola was one serving One small candy bar was one serving Today many products are ldquosuper sizedrdquo and contain multiple servings A 20-ounce bottle of soda contains 25 servings at 110 calories each Now in the real world whorsquos going to drink just one serving of that bottle Is it any surprise that many of us are super sized ourselves 5 CHECK THE CALORIES PER SERVINGAll too many people think the ldquo110 caloriesrdquo posted on that 20-ounce bottle of cola means theyrsquore drinking 110 calories Hardly Yoursquove got to multiply the 110 calories by the total number of servings 25 to realize that yoursquore actually downing a whopping 275 calories Donrsquot get too comfortable with ldquo0srdquo either Because some manufacturers use ridiculously small serv-ing sizes (remember that 120th of an ounce of cooking spray) and because the FDA states that manufacturers can ldquoround downrdquo to zero some products advertised as calorie-free or fat-free are not If you eat multiple servings mdash if say you coat an entire skillet with oil spray mdash you may be tallying up quite a few calories

6 CHECK THE CALORIES FROM FATItrsquos on the Nutrition Facts label Unfortunately it doesnrsquot tell you ldquopercent of calories from fatrdquo which is how all health guidelines direct us to limit fat Yoursquove got to do a little math Divide the number of calories from fat by the total calo-ries (If the servingrsquos 150 calories 50 of which are fat your product is 33 percent calories from

64

fat) If division trips you up go by grams Use this easy rule If a product has 2 grams of fat or less per 100 calories its fat content is within these guidelines for processed foods the fat per serving is 20 percent or less of total calo-ries You donrsquot have to be a mathematician to realize that 4 grams of fat per 100 calories is double the fat recommended Donrsquot be fooled by claims like ldquo99 percent fat-freerdquo soup or ldquo2 percent fatrdquo milk Theyrsquore based on percent of weight not percent of calories So that can of 99 percent fat-free soup may actually have 77 percent of its calories from fat or more And 2 percent fat milk actually has about 34 percent of total calories from fat 1 percent milk has about 23 percent calories from fat 7 CHECK THE SODIUMDonrsquot bother with the percentage of Daily Value (DV) of sodium Donrsquot bother with Daily Value percentages period Theyrsquore based on gov-ernment standards which are generally not the healthiest guidelines to strive for Instead look at the number of milligrams of sodium the serving contains A great rule of thumb Limit the sodium in milligrams to no more than the number of calories in each serving Your daily goal less than 1500mg of sodium

(Tips 8 9 and 10 show you how to read the in-gredient list) 8 CHECK THE TYPES OF FATMake sure there are no saturated fats hydroge-nated fats or tropical oils in the ingredient list including lard butter coconut cocoa butter palm oils shortening margarine chocolate and whole and part-skim dairy products Poly-unsaturated fats (like safflower soybean corn and sesame) and monounsaturated fats (such as olive and canola) are less harmful and would be acceptable but make sure the percentage of calories from fat are still in line mdash 20 per-cent calories from fat or less mdash or your waist-

line may start getting out of line All oils even ldquogoodrdquo oils are dense with calories 9 CHECK THE SUGARLimit caloric sweeteners Watch out for sug-ars and other caloric sweeteners that donrsquot say ldquosugarrdquo but in fact are such as corn syrup rice and maple syrup molasses honey malted bar-ley barley malt or any term that ends in ldquoolrdquo such as sorbitol or maltitol or ldquooserdquo such as dextrose or fructose Try to limit all these add-ed refined concentrated sugars to no more than 5 percent of total calories (essentially no more than 2 tablespoons daily for most folks) Donrsquot be concerned about naturally occurring sugars in fruit and some nonfat dairy products However on the Nutrition Facts label added sugars and naturally occurring sugars are all lumped together as ldquosugarrdquo Your best bet Look at the ingredient list Try to avoid foods with added refined caloric sweeteners in the first three to five ingredients Because ingre-dients are listed in descending order of weight the lower down the label you find added sugars the better 10 MAKE SURE THAT ANY GRAIN IS WHOLE GRAINMany bread and pasta products claim to be whole wheat but the first ingredient in the in-gredient list is often wheat flour which sounds healthy but itrsquos really refined flour Further down the list will be whole-wheat flour or bran Scout out products that contain only whole grains Also look for at least 3 grams of fiber per serving which often ensures the product is mostly if not all whole grain If the product sounds too good to be true it may be Thousands of new products come out every year many trying to cash in on the latest diet craze As wersquove seen with the low-carb craze many may not be carefully regulated (if at all) In 2001 the Florida FDA evaluated 67 diet prod-

65

ucts and found all 67 were inaccurately labeled they contained more sugar and carbs than their labels stated And recently consumer labora-tories evaluated 30 low-carb nutrition bars and found that 60 percent were inaccurately labeled Most had more carbs sugars and salt than their labels claimed During your first few trips to the market give yourself extra time to evaluate products Yoursquoll soon speed up Once yoursquove found products that you enjoy and that meet these healthy guide-lines shopping becomes quick and easy Your health is worth it Remember WHOLE natural unadulterated foods not packaged and manufactured foods are those foods that pack the nutrient punch Even when you pick from the ldquoacceptablerdquo pro-cessed foods it should be only a minor part of your diet

66

ONLINE FOOD RESOURCES

Check out YouTube for cooking tutorials and how-to videos ie how to make bread

Whole Foods httpwwwwholefoodsmarketcomwhole-foods-marketutm_referrer=

Smitten Kitchen httpwwwsmittenkitchencom

Epicurious httpwwwepicuriouscom

ohsheglows httpohsheglowscom

Mark Bittman httpmarkbittmancom

Serious Eats httpseriouseatscom

The Pioneer Woman Cooks httpwwwthepioneerwomancomcooking

In Jenniersquos Kitchen httpwwwinjennieskitchencom

CHOW httpwwwchowcom

Gluten-Free Girl and the Chef httpglutenfreegirlcom

Martha Stewart Food httpmarthastewartcomfood

Food52 httpfood52com

59

NEXT STEPS JOIN THE FOODFIGHT

EAT

SHOP

ACTIVATE

Eat a Rainbow

Eat Leafy Greens First

Eat Close to Nature

Drink More Water

Eat Less Meat

Eat Breakfast

Eat family meals

Read nutrition facts amp ingredients not marketing

Be a savvy shopper

Shop farmersrsquo markets

Join a CSA or Food Co-op

Cook and share food with friends and family

Vote with your fork

Ask us for more wellness resources in your schools

Write letters to local state and federal politicians supporting health and wellness

Work with health coach to get support for dietary and lifestyle changes

k

k

k

60

APPENDIXVITAMINS AND WHAT THEY HELP WITH

Vitamin A Improves your vision and can prevent night blindness It also helps make your hair shiny and your skin glowk Where to find it Dark leafy greens yellow vegetables carrots eggs cantaloupe apricots peaches

Vitamin D Helps your body to use and absorb calciumk Sunlight eggs tuna sardines

Vitamin C Heals cuts and scrapes quickly and shortens the length of the common cold Plays an important role for wound healing and immune functionk Citrus fruits strawberries raw greens cantaloupe tomatoes broccoli red and green peppers

Vitamin E An antioxidant helpful for scar prevention and wound healingk Whole grains nuts dark leafy greens wheat germ

Vitamin K Helps your blood clot if you get a cutk Dark leafy greens vegetable oils

Vitamin B1 (thiamin) Helps release energy from carbohydratesk Ready-to-eat fortified whole grain breads and cereals wheat germ liver pork poultry fish and legumes

Vitamin B2 (riboflavin) Helps to maintain health of skin tongue lips and eyesk Milk cheese yogurt poultry fish lean meats whole grains breads and cereals and dark leafy greens

Vitamin B3 (niacin) Helps body use oxygen to produce energyk Legumes nuts (peanuts) poultry fish lean meats whole grains and cereals milk cheese and yogurt

Vitamin B4 (pyridoxine) Needed for use of carbohydrates fats and proteins k Poultry fish lean meat liver milk cheese yogurt wheat germ corn pork soybeans yeast and legumes

Zinc Helps heal wounds and boost immune systemk Poultry fish lean meat milk shellfish (oysters) legumes cheese yogurt whole grain bread and cereal

Folic Acid Helps you stay concentrated It also prevents certain forms of anemia and is essential in pre-conception (1st trimester of pregnancy)k Dark leafy greens broccoli whole grain breads and cereals liver and citrus fruits

Calcium Builds strong bones and teethk Dairy (milk cheese yogurt) salmon sardines broccoli and dark leafy greens

Iron Gives you energy and helps you stay focused and alert Needed to build red blood cells which carry oxygen to all parts of the bodyk Found in liver fish yogurt egg yolk whole grains leafy greens and dried fruit

61

FATS amp OILSThere are four types of fats (fatty acids) All dietary fats (sometimes called triglycerides when they circulate in the bloodstream) are made from some mix of the four categories below They are stored in the body in the same form that they were in when we con-sumed them

FOUR TYPES OF FATS

1 Saturated fatty acids (solid at room temperature)

2 Trans fatty acids (or hydrogenated oils) (solid at room temperature)

3 Monounsaturated fatty acids (liquid at room temperature)

4 Polyunsaturated fatty acids (liquid at room temperature)

While it is essential that your diet include some fat there is no biological need for saturated fat or trans fat Saturated fats are found mostly in meat and dairy and in some tropical oils such as coconut and palm They are solid at room temperature A small amount of saturated fat in your diet is not dangerous but consuming larger amounts of these fats raises cholesterol and promotes heart disease

Trans fats are made by converting a liquid-oil to a solid one (such as margarine or shortenings) Numerous studies in the last 20 years have linked trans fats with coronary heart disease and they should be consumed rarely

You do need some fat in your diet But when you consume whole foods such as walnuts sesame seeds avocado or flaxseed instead of their ex-tracted oils you get all of the fibers flavonoids and nutrients they contain as well as all of the positive health effects When you eat unpro-cessed unfragmented whole foods you take in fewer calories and get vastly more protec-tive nutrients For example whole unprocessed seeds provide folate iron calcium niacin lig-nans and flavonoids the oils from those seeds provide none of those

OILS = 100 FATOil is low in nutrients contains no fiber is 100 percent fat and contains 120 calories per table-spoon Americans consume large amounts of foods that use oils as a major ingredient In addition most Americans consume 300 to 500 calories from added oil per day This can result in the consumption of over 100000 extra calo-ries each year

Some unsaturated fats are essential and are needed for proper formation of cell structure hormone production and regulation and im-mune function You need about 25 grams of fat per day for good health An overweight person need not consume this much fat because they already have fat in storage on their body that can be utilized The average American con-sumes over 100 grams of fat daily

AD

AP

TED

FR

OM

HE

ALT

H S

TAR

TS H

ER

E M

ED

ICA

L A

DVI

SO

R

JOE

L F

UH

RM

AN

M

Drsquo

S A

RTI

CL

E ldquo

HE

ALT

HY

TIM

ES

O

ILS

FA

TS amp

OB

ES

ITYrdquo

62

THE POWER NUTRIENTSFOODS THAT PACK SOME SERIOUS POWER

Beans Protein + Fiber + Vitamins + Minerals

GarlicOnionsLeeksShallots body detoxifiers + lowers cholesterol

Blueberries high in anti-oxidants (buy organic ndash even frozen ndash when possible)

Salmon Selenium (thyroid) + Vitamin D (muscles) + Omega 3 (regulate heart and blood pressure) ndash (choose wild options when possible)

BroccoliCauliflower reported to be cancer fighters great source of iron

SpinachKale diabetes + cancer prevention + Folate (5 servings a day cuts risk by 20)

Almonds + Walnuts Diabetes + heart disease prevention

Greek Yogurt Calcium + zinc + weight control (Fage Chobani Oikos are good brands)

Oats Heart disease prevention + Vitamin E+ magnesium+ iron

SPECIFIC HEALTH BENEFITSCancer Fighting Foods ALL FRUITS AND VEGETABLES ndash PREFERABLY ORGANIC

Heart Health Olive oil avocados nuts sardines onions all fruits and veggies

Immunity garlic honey yogurt onions

Metabolism beans legumes lean protein yogurt whole grains

Mood Boosters Chicken Turkey Tuna Eggs (organic when possible)

Digestion chili peppers ginger mint pineapple yogurt

Skin Berries olive oil salmon walnuts

Bones nuts seeds leafy greens yogurt

POWER PAIRSBetter vision Peanut Butter + Berries = Vitamin E + Vitamin CCombo Idea Peanut Butter sandwich on whole grain toast wsliced strawberries

More energy Spinach + Oranges = Iron + Vitamin CCombo Idea Spinach salad with orange slices

Heart health Brussel sprouts + Nuts = Vitamin K + Healthy FatCombo Idea Sauteacute brussels sprouts sprinkle with slivered almonds

Glowing skin Carrots + Avocado = Beta Carotene + Vitamin A + FatCombo Idea Carrots dipped in guacamole

Strong immune system Whole Grain + Onions = Zinc + Sulfur (anti-oxidant)Combo Idea Brown rice + caramelized onions

AD

AP

TED

FR

OM

TH

E M

AS

TER

YO

UR

ME

TAB

OL

ISM

CO

OK

BO

OK

JI

LL

IAN

MIC

HA

EL

S

63

UNDERSTANDING FOOD LABELS

AD

AP

TED

FR

OM

JE

FF

NO

VIC

K

MS

R

D

1 NEVER BELIEVE THE CLAIMS ON THE FRONT OF THE BOXWhat many think are health claims are actu-ally just marketing pitches and advertisements And government approved claims like ldquolow-fatrdquo and ldquolightrdquo often donrsquot tell you the whole story These products may be high in fat as well as sugar salt andor calories

ldquoLightrdquo ice cream for example may still pack in 4 to 5 grams of fat per serving And ldquolightrdquo and ldquoregularrdquo varieties of ice cream may not differ much calorically

Never evaluate a product based on one item such as its fat cholesterol sugar carbohy-drate or salt content Attempting to cash in on the latest diet or nutrition craze many compa-nies promote their products based on a single item despite other unhealthy aspects (Remem-ber ldquofat-freerdquo foods that were full of sugar and calories) To be truly healthy a product must pass several criteria 2 ALWAYS READ THE NUTRITION FACTS LABEL AND THE INGREDIENT LISTThey contain information that can really help you determine how healthy a food is Crackers for example may advertise on the front of the box that theyrsquore ldquotrans fat freerdquo but in the in-gredient list you may find fats like palm oil and coconut oil that are just as artery-clogging as the trans fats they replaced

(Tips 3 through 7 show you how to read the Nu-trition Facts label) 3 CHECK THE SERVING SIZEThough the government standardized most serving sizes years ago many products still post unrealistically small sizes A serving of oil spray for instance is 25 grams Thatrsquos about

120th of an ounce mdash far less than most people could or would spray on a pan with even just one squirt 4 CHECK THE AMOUNT OF SERVINGS PER PACKAGEDecades ago many products were in fact single servings A bottle of cola was one serving One small candy bar was one serving Today many products are ldquosuper sizedrdquo and contain multiple servings A 20-ounce bottle of soda contains 25 servings at 110 calories each Now in the real world whorsquos going to drink just one serving of that bottle Is it any surprise that many of us are super sized ourselves 5 CHECK THE CALORIES PER SERVINGAll too many people think the ldquo110 caloriesrdquo posted on that 20-ounce bottle of cola means theyrsquore drinking 110 calories Hardly Yoursquove got to multiply the 110 calories by the total number of servings 25 to realize that yoursquore actually downing a whopping 275 calories Donrsquot get too comfortable with ldquo0srdquo either Because some manufacturers use ridiculously small serv-ing sizes (remember that 120th of an ounce of cooking spray) and because the FDA states that manufacturers can ldquoround downrdquo to zero some products advertised as calorie-free or fat-free are not If you eat multiple servings mdash if say you coat an entire skillet with oil spray mdash you may be tallying up quite a few calories

6 CHECK THE CALORIES FROM FATItrsquos on the Nutrition Facts label Unfortunately it doesnrsquot tell you ldquopercent of calories from fatrdquo which is how all health guidelines direct us to limit fat Yoursquove got to do a little math Divide the number of calories from fat by the total calo-ries (If the servingrsquos 150 calories 50 of which are fat your product is 33 percent calories from

64

fat) If division trips you up go by grams Use this easy rule If a product has 2 grams of fat or less per 100 calories its fat content is within these guidelines for processed foods the fat per serving is 20 percent or less of total calo-ries You donrsquot have to be a mathematician to realize that 4 grams of fat per 100 calories is double the fat recommended Donrsquot be fooled by claims like ldquo99 percent fat-freerdquo soup or ldquo2 percent fatrdquo milk Theyrsquore based on percent of weight not percent of calories So that can of 99 percent fat-free soup may actually have 77 percent of its calories from fat or more And 2 percent fat milk actually has about 34 percent of total calories from fat 1 percent milk has about 23 percent calories from fat 7 CHECK THE SODIUMDonrsquot bother with the percentage of Daily Value (DV) of sodium Donrsquot bother with Daily Value percentages period Theyrsquore based on gov-ernment standards which are generally not the healthiest guidelines to strive for Instead look at the number of milligrams of sodium the serving contains A great rule of thumb Limit the sodium in milligrams to no more than the number of calories in each serving Your daily goal less than 1500mg of sodium

(Tips 8 9 and 10 show you how to read the in-gredient list) 8 CHECK THE TYPES OF FATMake sure there are no saturated fats hydroge-nated fats or tropical oils in the ingredient list including lard butter coconut cocoa butter palm oils shortening margarine chocolate and whole and part-skim dairy products Poly-unsaturated fats (like safflower soybean corn and sesame) and monounsaturated fats (such as olive and canola) are less harmful and would be acceptable but make sure the percentage of calories from fat are still in line mdash 20 per-cent calories from fat or less mdash or your waist-

line may start getting out of line All oils even ldquogoodrdquo oils are dense with calories 9 CHECK THE SUGARLimit caloric sweeteners Watch out for sug-ars and other caloric sweeteners that donrsquot say ldquosugarrdquo but in fact are such as corn syrup rice and maple syrup molasses honey malted bar-ley barley malt or any term that ends in ldquoolrdquo such as sorbitol or maltitol or ldquooserdquo such as dextrose or fructose Try to limit all these add-ed refined concentrated sugars to no more than 5 percent of total calories (essentially no more than 2 tablespoons daily for most folks) Donrsquot be concerned about naturally occurring sugars in fruit and some nonfat dairy products However on the Nutrition Facts label added sugars and naturally occurring sugars are all lumped together as ldquosugarrdquo Your best bet Look at the ingredient list Try to avoid foods with added refined caloric sweeteners in the first three to five ingredients Because ingre-dients are listed in descending order of weight the lower down the label you find added sugars the better 10 MAKE SURE THAT ANY GRAIN IS WHOLE GRAINMany bread and pasta products claim to be whole wheat but the first ingredient in the in-gredient list is often wheat flour which sounds healthy but itrsquos really refined flour Further down the list will be whole-wheat flour or bran Scout out products that contain only whole grains Also look for at least 3 grams of fiber per serving which often ensures the product is mostly if not all whole grain If the product sounds too good to be true it may be Thousands of new products come out every year many trying to cash in on the latest diet craze As wersquove seen with the low-carb craze many may not be carefully regulated (if at all) In 2001 the Florida FDA evaluated 67 diet prod-

65

ucts and found all 67 were inaccurately labeled they contained more sugar and carbs than their labels stated And recently consumer labora-tories evaluated 30 low-carb nutrition bars and found that 60 percent were inaccurately labeled Most had more carbs sugars and salt than their labels claimed During your first few trips to the market give yourself extra time to evaluate products Yoursquoll soon speed up Once yoursquove found products that you enjoy and that meet these healthy guide-lines shopping becomes quick and easy Your health is worth it Remember WHOLE natural unadulterated foods not packaged and manufactured foods are those foods that pack the nutrient punch Even when you pick from the ldquoacceptablerdquo pro-cessed foods it should be only a minor part of your diet

66

ONLINE FOOD RESOURCES

Check out YouTube for cooking tutorials and how-to videos ie how to make bread

Whole Foods httpwwwwholefoodsmarketcomwhole-foods-marketutm_referrer=

Smitten Kitchen httpwwwsmittenkitchencom

Epicurious httpwwwepicuriouscom

ohsheglows httpohsheglowscom

Mark Bittman httpmarkbittmancom

Serious Eats httpseriouseatscom

The Pioneer Woman Cooks httpwwwthepioneerwomancomcooking

In Jenniersquos Kitchen httpwwwinjennieskitchencom

CHOW httpwwwchowcom

Gluten-Free Girl and the Chef httpglutenfreegirlcom

Martha Stewart Food httpmarthastewartcomfood

Food52 httpfood52com

60

APPENDIXVITAMINS AND WHAT THEY HELP WITH

Vitamin A Improves your vision and can prevent night blindness It also helps make your hair shiny and your skin glowk Where to find it Dark leafy greens yellow vegetables carrots eggs cantaloupe apricots peaches

Vitamin D Helps your body to use and absorb calciumk Sunlight eggs tuna sardines

Vitamin C Heals cuts and scrapes quickly and shortens the length of the common cold Plays an important role for wound healing and immune functionk Citrus fruits strawberries raw greens cantaloupe tomatoes broccoli red and green peppers

Vitamin E An antioxidant helpful for scar prevention and wound healingk Whole grains nuts dark leafy greens wheat germ

Vitamin K Helps your blood clot if you get a cutk Dark leafy greens vegetable oils

Vitamin B1 (thiamin) Helps release energy from carbohydratesk Ready-to-eat fortified whole grain breads and cereals wheat germ liver pork poultry fish and legumes

Vitamin B2 (riboflavin) Helps to maintain health of skin tongue lips and eyesk Milk cheese yogurt poultry fish lean meats whole grains breads and cereals and dark leafy greens

Vitamin B3 (niacin) Helps body use oxygen to produce energyk Legumes nuts (peanuts) poultry fish lean meats whole grains and cereals milk cheese and yogurt

Vitamin B4 (pyridoxine) Needed for use of carbohydrates fats and proteins k Poultry fish lean meat liver milk cheese yogurt wheat germ corn pork soybeans yeast and legumes

Zinc Helps heal wounds and boost immune systemk Poultry fish lean meat milk shellfish (oysters) legumes cheese yogurt whole grain bread and cereal

Folic Acid Helps you stay concentrated It also prevents certain forms of anemia and is essential in pre-conception (1st trimester of pregnancy)k Dark leafy greens broccoli whole grain breads and cereals liver and citrus fruits

Calcium Builds strong bones and teethk Dairy (milk cheese yogurt) salmon sardines broccoli and dark leafy greens

Iron Gives you energy and helps you stay focused and alert Needed to build red blood cells which carry oxygen to all parts of the bodyk Found in liver fish yogurt egg yolk whole grains leafy greens and dried fruit

61

FATS amp OILSThere are four types of fats (fatty acids) All dietary fats (sometimes called triglycerides when they circulate in the bloodstream) are made from some mix of the four categories below They are stored in the body in the same form that they were in when we con-sumed them

FOUR TYPES OF FATS

1 Saturated fatty acids (solid at room temperature)

2 Trans fatty acids (or hydrogenated oils) (solid at room temperature)

3 Monounsaturated fatty acids (liquid at room temperature)

4 Polyunsaturated fatty acids (liquid at room temperature)

While it is essential that your diet include some fat there is no biological need for saturated fat or trans fat Saturated fats are found mostly in meat and dairy and in some tropical oils such as coconut and palm They are solid at room temperature A small amount of saturated fat in your diet is not dangerous but consuming larger amounts of these fats raises cholesterol and promotes heart disease

Trans fats are made by converting a liquid-oil to a solid one (such as margarine or shortenings) Numerous studies in the last 20 years have linked trans fats with coronary heart disease and they should be consumed rarely

You do need some fat in your diet But when you consume whole foods such as walnuts sesame seeds avocado or flaxseed instead of their ex-tracted oils you get all of the fibers flavonoids and nutrients they contain as well as all of the positive health effects When you eat unpro-cessed unfragmented whole foods you take in fewer calories and get vastly more protec-tive nutrients For example whole unprocessed seeds provide folate iron calcium niacin lig-nans and flavonoids the oils from those seeds provide none of those

OILS = 100 FATOil is low in nutrients contains no fiber is 100 percent fat and contains 120 calories per table-spoon Americans consume large amounts of foods that use oils as a major ingredient In addition most Americans consume 300 to 500 calories from added oil per day This can result in the consumption of over 100000 extra calo-ries each year

Some unsaturated fats are essential and are needed for proper formation of cell structure hormone production and regulation and im-mune function You need about 25 grams of fat per day for good health An overweight person need not consume this much fat because they already have fat in storage on their body that can be utilized The average American con-sumes over 100 grams of fat daily

AD

AP

TED

FR

OM

HE

ALT

H S

TAR

TS H

ER

E M

ED

ICA

L A

DVI

SO

R

JOE

L F

UH

RM

AN

M

Drsquo

S A

RTI

CL

E ldquo

HE

ALT

HY

TIM

ES

O

ILS

FA

TS amp

OB

ES

ITYrdquo

62

THE POWER NUTRIENTSFOODS THAT PACK SOME SERIOUS POWER

Beans Protein + Fiber + Vitamins + Minerals

GarlicOnionsLeeksShallots body detoxifiers + lowers cholesterol

Blueberries high in anti-oxidants (buy organic ndash even frozen ndash when possible)

Salmon Selenium (thyroid) + Vitamin D (muscles) + Omega 3 (regulate heart and blood pressure) ndash (choose wild options when possible)

BroccoliCauliflower reported to be cancer fighters great source of iron

SpinachKale diabetes + cancer prevention + Folate (5 servings a day cuts risk by 20)

Almonds + Walnuts Diabetes + heart disease prevention

Greek Yogurt Calcium + zinc + weight control (Fage Chobani Oikos are good brands)

Oats Heart disease prevention + Vitamin E+ magnesium+ iron

SPECIFIC HEALTH BENEFITSCancer Fighting Foods ALL FRUITS AND VEGETABLES ndash PREFERABLY ORGANIC

Heart Health Olive oil avocados nuts sardines onions all fruits and veggies

Immunity garlic honey yogurt onions

Metabolism beans legumes lean protein yogurt whole grains

Mood Boosters Chicken Turkey Tuna Eggs (organic when possible)

Digestion chili peppers ginger mint pineapple yogurt

Skin Berries olive oil salmon walnuts

Bones nuts seeds leafy greens yogurt

POWER PAIRSBetter vision Peanut Butter + Berries = Vitamin E + Vitamin CCombo Idea Peanut Butter sandwich on whole grain toast wsliced strawberries

More energy Spinach + Oranges = Iron + Vitamin CCombo Idea Spinach salad with orange slices

Heart health Brussel sprouts + Nuts = Vitamin K + Healthy FatCombo Idea Sauteacute brussels sprouts sprinkle with slivered almonds

Glowing skin Carrots + Avocado = Beta Carotene + Vitamin A + FatCombo Idea Carrots dipped in guacamole

Strong immune system Whole Grain + Onions = Zinc + Sulfur (anti-oxidant)Combo Idea Brown rice + caramelized onions

AD

AP

TED

FR

OM

TH

E M

AS

TER

YO

UR

ME

TAB

OL

ISM

CO

OK

BO

OK

JI

LL

IAN

MIC

HA

EL

S

63

UNDERSTANDING FOOD LABELS

AD

AP

TED

FR

OM

JE

FF

NO

VIC

K

MS

R

D

1 NEVER BELIEVE THE CLAIMS ON THE FRONT OF THE BOXWhat many think are health claims are actu-ally just marketing pitches and advertisements And government approved claims like ldquolow-fatrdquo and ldquolightrdquo often donrsquot tell you the whole story These products may be high in fat as well as sugar salt andor calories

ldquoLightrdquo ice cream for example may still pack in 4 to 5 grams of fat per serving And ldquolightrdquo and ldquoregularrdquo varieties of ice cream may not differ much calorically

Never evaluate a product based on one item such as its fat cholesterol sugar carbohy-drate or salt content Attempting to cash in on the latest diet or nutrition craze many compa-nies promote their products based on a single item despite other unhealthy aspects (Remem-ber ldquofat-freerdquo foods that were full of sugar and calories) To be truly healthy a product must pass several criteria 2 ALWAYS READ THE NUTRITION FACTS LABEL AND THE INGREDIENT LISTThey contain information that can really help you determine how healthy a food is Crackers for example may advertise on the front of the box that theyrsquore ldquotrans fat freerdquo but in the in-gredient list you may find fats like palm oil and coconut oil that are just as artery-clogging as the trans fats they replaced

(Tips 3 through 7 show you how to read the Nu-trition Facts label) 3 CHECK THE SERVING SIZEThough the government standardized most serving sizes years ago many products still post unrealistically small sizes A serving of oil spray for instance is 25 grams Thatrsquos about

120th of an ounce mdash far less than most people could or would spray on a pan with even just one squirt 4 CHECK THE AMOUNT OF SERVINGS PER PACKAGEDecades ago many products were in fact single servings A bottle of cola was one serving One small candy bar was one serving Today many products are ldquosuper sizedrdquo and contain multiple servings A 20-ounce bottle of soda contains 25 servings at 110 calories each Now in the real world whorsquos going to drink just one serving of that bottle Is it any surprise that many of us are super sized ourselves 5 CHECK THE CALORIES PER SERVINGAll too many people think the ldquo110 caloriesrdquo posted on that 20-ounce bottle of cola means theyrsquore drinking 110 calories Hardly Yoursquove got to multiply the 110 calories by the total number of servings 25 to realize that yoursquore actually downing a whopping 275 calories Donrsquot get too comfortable with ldquo0srdquo either Because some manufacturers use ridiculously small serv-ing sizes (remember that 120th of an ounce of cooking spray) and because the FDA states that manufacturers can ldquoround downrdquo to zero some products advertised as calorie-free or fat-free are not If you eat multiple servings mdash if say you coat an entire skillet with oil spray mdash you may be tallying up quite a few calories

6 CHECK THE CALORIES FROM FATItrsquos on the Nutrition Facts label Unfortunately it doesnrsquot tell you ldquopercent of calories from fatrdquo which is how all health guidelines direct us to limit fat Yoursquove got to do a little math Divide the number of calories from fat by the total calo-ries (If the servingrsquos 150 calories 50 of which are fat your product is 33 percent calories from

64

fat) If division trips you up go by grams Use this easy rule If a product has 2 grams of fat or less per 100 calories its fat content is within these guidelines for processed foods the fat per serving is 20 percent or less of total calo-ries You donrsquot have to be a mathematician to realize that 4 grams of fat per 100 calories is double the fat recommended Donrsquot be fooled by claims like ldquo99 percent fat-freerdquo soup or ldquo2 percent fatrdquo milk Theyrsquore based on percent of weight not percent of calories So that can of 99 percent fat-free soup may actually have 77 percent of its calories from fat or more And 2 percent fat milk actually has about 34 percent of total calories from fat 1 percent milk has about 23 percent calories from fat 7 CHECK THE SODIUMDonrsquot bother with the percentage of Daily Value (DV) of sodium Donrsquot bother with Daily Value percentages period Theyrsquore based on gov-ernment standards which are generally not the healthiest guidelines to strive for Instead look at the number of milligrams of sodium the serving contains A great rule of thumb Limit the sodium in milligrams to no more than the number of calories in each serving Your daily goal less than 1500mg of sodium

(Tips 8 9 and 10 show you how to read the in-gredient list) 8 CHECK THE TYPES OF FATMake sure there are no saturated fats hydroge-nated fats or tropical oils in the ingredient list including lard butter coconut cocoa butter palm oils shortening margarine chocolate and whole and part-skim dairy products Poly-unsaturated fats (like safflower soybean corn and sesame) and monounsaturated fats (such as olive and canola) are less harmful and would be acceptable but make sure the percentage of calories from fat are still in line mdash 20 per-cent calories from fat or less mdash or your waist-

line may start getting out of line All oils even ldquogoodrdquo oils are dense with calories 9 CHECK THE SUGARLimit caloric sweeteners Watch out for sug-ars and other caloric sweeteners that donrsquot say ldquosugarrdquo but in fact are such as corn syrup rice and maple syrup molasses honey malted bar-ley barley malt or any term that ends in ldquoolrdquo such as sorbitol or maltitol or ldquooserdquo such as dextrose or fructose Try to limit all these add-ed refined concentrated sugars to no more than 5 percent of total calories (essentially no more than 2 tablespoons daily for most folks) Donrsquot be concerned about naturally occurring sugars in fruit and some nonfat dairy products However on the Nutrition Facts label added sugars and naturally occurring sugars are all lumped together as ldquosugarrdquo Your best bet Look at the ingredient list Try to avoid foods with added refined caloric sweeteners in the first three to five ingredients Because ingre-dients are listed in descending order of weight the lower down the label you find added sugars the better 10 MAKE SURE THAT ANY GRAIN IS WHOLE GRAINMany bread and pasta products claim to be whole wheat but the first ingredient in the in-gredient list is often wheat flour which sounds healthy but itrsquos really refined flour Further down the list will be whole-wheat flour or bran Scout out products that contain only whole grains Also look for at least 3 grams of fiber per serving which often ensures the product is mostly if not all whole grain If the product sounds too good to be true it may be Thousands of new products come out every year many trying to cash in on the latest diet craze As wersquove seen with the low-carb craze many may not be carefully regulated (if at all) In 2001 the Florida FDA evaluated 67 diet prod-

65

ucts and found all 67 were inaccurately labeled they contained more sugar and carbs than their labels stated And recently consumer labora-tories evaluated 30 low-carb nutrition bars and found that 60 percent were inaccurately labeled Most had more carbs sugars and salt than their labels claimed During your first few trips to the market give yourself extra time to evaluate products Yoursquoll soon speed up Once yoursquove found products that you enjoy and that meet these healthy guide-lines shopping becomes quick and easy Your health is worth it Remember WHOLE natural unadulterated foods not packaged and manufactured foods are those foods that pack the nutrient punch Even when you pick from the ldquoacceptablerdquo pro-cessed foods it should be only a minor part of your diet

66

ONLINE FOOD RESOURCES

Check out YouTube for cooking tutorials and how-to videos ie how to make bread

Whole Foods httpwwwwholefoodsmarketcomwhole-foods-marketutm_referrer=

Smitten Kitchen httpwwwsmittenkitchencom

Epicurious httpwwwepicuriouscom

ohsheglows httpohsheglowscom

Mark Bittman httpmarkbittmancom

Serious Eats httpseriouseatscom

The Pioneer Woman Cooks httpwwwthepioneerwomancomcooking

In Jenniersquos Kitchen httpwwwinjennieskitchencom

CHOW httpwwwchowcom

Gluten-Free Girl and the Chef httpglutenfreegirlcom

Martha Stewart Food httpmarthastewartcomfood

Food52 httpfood52com

61

FATS amp OILSThere are four types of fats (fatty acids) All dietary fats (sometimes called triglycerides when they circulate in the bloodstream) are made from some mix of the four categories below They are stored in the body in the same form that they were in when we con-sumed them

FOUR TYPES OF FATS

1 Saturated fatty acids (solid at room temperature)

2 Trans fatty acids (or hydrogenated oils) (solid at room temperature)

3 Monounsaturated fatty acids (liquid at room temperature)

4 Polyunsaturated fatty acids (liquid at room temperature)

While it is essential that your diet include some fat there is no biological need for saturated fat or trans fat Saturated fats are found mostly in meat and dairy and in some tropical oils such as coconut and palm They are solid at room temperature A small amount of saturated fat in your diet is not dangerous but consuming larger amounts of these fats raises cholesterol and promotes heart disease

Trans fats are made by converting a liquid-oil to a solid one (such as margarine or shortenings) Numerous studies in the last 20 years have linked trans fats with coronary heart disease and they should be consumed rarely

You do need some fat in your diet But when you consume whole foods such as walnuts sesame seeds avocado or flaxseed instead of their ex-tracted oils you get all of the fibers flavonoids and nutrients they contain as well as all of the positive health effects When you eat unpro-cessed unfragmented whole foods you take in fewer calories and get vastly more protec-tive nutrients For example whole unprocessed seeds provide folate iron calcium niacin lig-nans and flavonoids the oils from those seeds provide none of those

OILS = 100 FATOil is low in nutrients contains no fiber is 100 percent fat and contains 120 calories per table-spoon Americans consume large amounts of foods that use oils as a major ingredient In addition most Americans consume 300 to 500 calories from added oil per day This can result in the consumption of over 100000 extra calo-ries each year

Some unsaturated fats are essential and are needed for proper formation of cell structure hormone production and regulation and im-mune function You need about 25 grams of fat per day for good health An overweight person need not consume this much fat because they already have fat in storage on their body that can be utilized The average American con-sumes over 100 grams of fat daily

AD

AP

TED

FR

OM

HE

ALT

H S

TAR

TS H

ER

E M

ED

ICA

L A

DVI

SO

R

JOE

L F

UH

RM

AN

M

Drsquo

S A

RTI

CL

E ldquo

HE

ALT

HY

TIM

ES

O

ILS

FA

TS amp

OB

ES

ITYrdquo

62

THE POWER NUTRIENTSFOODS THAT PACK SOME SERIOUS POWER

Beans Protein + Fiber + Vitamins + Minerals

GarlicOnionsLeeksShallots body detoxifiers + lowers cholesterol

Blueberries high in anti-oxidants (buy organic ndash even frozen ndash when possible)

Salmon Selenium (thyroid) + Vitamin D (muscles) + Omega 3 (regulate heart and blood pressure) ndash (choose wild options when possible)

BroccoliCauliflower reported to be cancer fighters great source of iron

SpinachKale diabetes + cancer prevention + Folate (5 servings a day cuts risk by 20)

Almonds + Walnuts Diabetes + heart disease prevention

Greek Yogurt Calcium + zinc + weight control (Fage Chobani Oikos are good brands)

Oats Heart disease prevention + Vitamin E+ magnesium+ iron

SPECIFIC HEALTH BENEFITSCancer Fighting Foods ALL FRUITS AND VEGETABLES ndash PREFERABLY ORGANIC

Heart Health Olive oil avocados nuts sardines onions all fruits and veggies

Immunity garlic honey yogurt onions

Metabolism beans legumes lean protein yogurt whole grains

Mood Boosters Chicken Turkey Tuna Eggs (organic when possible)

Digestion chili peppers ginger mint pineapple yogurt

Skin Berries olive oil salmon walnuts

Bones nuts seeds leafy greens yogurt

POWER PAIRSBetter vision Peanut Butter + Berries = Vitamin E + Vitamin CCombo Idea Peanut Butter sandwich on whole grain toast wsliced strawberries

More energy Spinach + Oranges = Iron + Vitamin CCombo Idea Spinach salad with orange slices

Heart health Brussel sprouts + Nuts = Vitamin K + Healthy FatCombo Idea Sauteacute brussels sprouts sprinkle with slivered almonds

Glowing skin Carrots + Avocado = Beta Carotene + Vitamin A + FatCombo Idea Carrots dipped in guacamole

Strong immune system Whole Grain + Onions = Zinc + Sulfur (anti-oxidant)Combo Idea Brown rice + caramelized onions

AD

AP

TED

FR

OM

TH

E M

AS

TER

YO

UR

ME

TAB

OL

ISM

CO

OK

BO

OK

JI

LL

IAN

MIC

HA

EL

S

63

UNDERSTANDING FOOD LABELS

AD

AP

TED

FR

OM

JE

FF

NO

VIC

K

MS

R

D

1 NEVER BELIEVE THE CLAIMS ON THE FRONT OF THE BOXWhat many think are health claims are actu-ally just marketing pitches and advertisements And government approved claims like ldquolow-fatrdquo and ldquolightrdquo often donrsquot tell you the whole story These products may be high in fat as well as sugar salt andor calories

ldquoLightrdquo ice cream for example may still pack in 4 to 5 grams of fat per serving And ldquolightrdquo and ldquoregularrdquo varieties of ice cream may not differ much calorically

Never evaluate a product based on one item such as its fat cholesterol sugar carbohy-drate or salt content Attempting to cash in on the latest diet or nutrition craze many compa-nies promote their products based on a single item despite other unhealthy aspects (Remem-ber ldquofat-freerdquo foods that were full of sugar and calories) To be truly healthy a product must pass several criteria 2 ALWAYS READ THE NUTRITION FACTS LABEL AND THE INGREDIENT LISTThey contain information that can really help you determine how healthy a food is Crackers for example may advertise on the front of the box that theyrsquore ldquotrans fat freerdquo but in the in-gredient list you may find fats like palm oil and coconut oil that are just as artery-clogging as the trans fats they replaced

(Tips 3 through 7 show you how to read the Nu-trition Facts label) 3 CHECK THE SERVING SIZEThough the government standardized most serving sizes years ago many products still post unrealistically small sizes A serving of oil spray for instance is 25 grams Thatrsquos about

120th of an ounce mdash far less than most people could or would spray on a pan with even just one squirt 4 CHECK THE AMOUNT OF SERVINGS PER PACKAGEDecades ago many products were in fact single servings A bottle of cola was one serving One small candy bar was one serving Today many products are ldquosuper sizedrdquo and contain multiple servings A 20-ounce bottle of soda contains 25 servings at 110 calories each Now in the real world whorsquos going to drink just one serving of that bottle Is it any surprise that many of us are super sized ourselves 5 CHECK THE CALORIES PER SERVINGAll too many people think the ldquo110 caloriesrdquo posted on that 20-ounce bottle of cola means theyrsquore drinking 110 calories Hardly Yoursquove got to multiply the 110 calories by the total number of servings 25 to realize that yoursquore actually downing a whopping 275 calories Donrsquot get too comfortable with ldquo0srdquo either Because some manufacturers use ridiculously small serv-ing sizes (remember that 120th of an ounce of cooking spray) and because the FDA states that manufacturers can ldquoround downrdquo to zero some products advertised as calorie-free or fat-free are not If you eat multiple servings mdash if say you coat an entire skillet with oil spray mdash you may be tallying up quite a few calories

6 CHECK THE CALORIES FROM FATItrsquos on the Nutrition Facts label Unfortunately it doesnrsquot tell you ldquopercent of calories from fatrdquo which is how all health guidelines direct us to limit fat Yoursquove got to do a little math Divide the number of calories from fat by the total calo-ries (If the servingrsquos 150 calories 50 of which are fat your product is 33 percent calories from

64

fat) If division trips you up go by grams Use this easy rule If a product has 2 grams of fat or less per 100 calories its fat content is within these guidelines for processed foods the fat per serving is 20 percent or less of total calo-ries You donrsquot have to be a mathematician to realize that 4 grams of fat per 100 calories is double the fat recommended Donrsquot be fooled by claims like ldquo99 percent fat-freerdquo soup or ldquo2 percent fatrdquo milk Theyrsquore based on percent of weight not percent of calories So that can of 99 percent fat-free soup may actually have 77 percent of its calories from fat or more And 2 percent fat milk actually has about 34 percent of total calories from fat 1 percent milk has about 23 percent calories from fat 7 CHECK THE SODIUMDonrsquot bother with the percentage of Daily Value (DV) of sodium Donrsquot bother with Daily Value percentages period Theyrsquore based on gov-ernment standards which are generally not the healthiest guidelines to strive for Instead look at the number of milligrams of sodium the serving contains A great rule of thumb Limit the sodium in milligrams to no more than the number of calories in each serving Your daily goal less than 1500mg of sodium

(Tips 8 9 and 10 show you how to read the in-gredient list) 8 CHECK THE TYPES OF FATMake sure there are no saturated fats hydroge-nated fats or tropical oils in the ingredient list including lard butter coconut cocoa butter palm oils shortening margarine chocolate and whole and part-skim dairy products Poly-unsaturated fats (like safflower soybean corn and sesame) and monounsaturated fats (such as olive and canola) are less harmful and would be acceptable but make sure the percentage of calories from fat are still in line mdash 20 per-cent calories from fat or less mdash or your waist-

line may start getting out of line All oils even ldquogoodrdquo oils are dense with calories 9 CHECK THE SUGARLimit caloric sweeteners Watch out for sug-ars and other caloric sweeteners that donrsquot say ldquosugarrdquo but in fact are such as corn syrup rice and maple syrup molasses honey malted bar-ley barley malt or any term that ends in ldquoolrdquo such as sorbitol or maltitol or ldquooserdquo such as dextrose or fructose Try to limit all these add-ed refined concentrated sugars to no more than 5 percent of total calories (essentially no more than 2 tablespoons daily for most folks) Donrsquot be concerned about naturally occurring sugars in fruit and some nonfat dairy products However on the Nutrition Facts label added sugars and naturally occurring sugars are all lumped together as ldquosugarrdquo Your best bet Look at the ingredient list Try to avoid foods with added refined caloric sweeteners in the first three to five ingredients Because ingre-dients are listed in descending order of weight the lower down the label you find added sugars the better 10 MAKE SURE THAT ANY GRAIN IS WHOLE GRAINMany bread and pasta products claim to be whole wheat but the first ingredient in the in-gredient list is often wheat flour which sounds healthy but itrsquos really refined flour Further down the list will be whole-wheat flour or bran Scout out products that contain only whole grains Also look for at least 3 grams of fiber per serving which often ensures the product is mostly if not all whole grain If the product sounds too good to be true it may be Thousands of new products come out every year many trying to cash in on the latest diet craze As wersquove seen with the low-carb craze many may not be carefully regulated (if at all) In 2001 the Florida FDA evaluated 67 diet prod-

65

ucts and found all 67 were inaccurately labeled they contained more sugar and carbs than their labels stated And recently consumer labora-tories evaluated 30 low-carb nutrition bars and found that 60 percent were inaccurately labeled Most had more carbs sugars and salt than their labels claimed During your first few trips to the market give yourself extra time to evaluate products Yoursquoll soon speed up Once yoursquove found products that you enjoy and that meet these healthy guide-lines shopping becomes quick and easy Your health is worth it Remember WHOLE natural unadulterated foods not packaged and manufactured foods are those foods that pack the nutrient punch Even when you pick from the ldquoacceptablerdquo pro-cessed foods it should be only a minor part of your diet

66

ONLINE FOOD RESOURCES

Check out YouTube for cooking tutorials and how-to videos ie how to make bread

Whole Foods httpwwwwholefoodsmarketcomwhole-foods-marketutm_referrer=

Smitten Kitchen httpwwwsmittenkitchencom

Epicurious httpwwwepicuriouscom

ohsheglows httpohsheglowscom

Mark Bittman httpmarkbittmancom

Serious Eats httpseriouseatscom

The Pioneer Woman Cooks httpwwwthepioneerwomancomcooking

In Jenniersquos Kitchen httpwwwinjennieskitchencom

CHOW httpwwwchowcom

Gluten-Free Girl and the Chef httpglutenfreegirlcom

Martha Stewart Food httpmarthastewartcomfood

Food52 httpfood52com

62

THE POWER NUTRIENTSFOODS THAT PACK SOME SERIOUS POWER

Beans Protein + Fiber + Vitamins + Minerals

GarlicOnionsLeeksShallots body detoxifiers + lowers cholesterol

Blueberries high in anti-oxidants (buy organic ndash even frozen ndash when possible)

Salmon Selenium (thyroid) + Vitamin D (muscles) + Omega 3 (regulate heart and blood pressure) ndash (choose wild options when possible)

BroccoliCauliflower reported to be cancer fighters great source of iron

SpinachKale diabetes + cancer prevention + Folate (5 servings a day cuts risk by 20)

Almonds + Walnuts Diabetes + heart disease prevention

Greek Yogurt Calcium + zinc + weight control (Fage Chobani Oikos are good brands)

Oats Heart disease prevention + Vitamin E+ magnesium+ iron

SPECIFIC HEALTH BENEFITSCancer Fighting Foods ALL FRUITS AND VEGETABLES ndash PREFERABLY ORGANIC

Heart Health Olive oil avocados nuts sardines onions all fruits and veggies

Immunity garlic honey yogurt onions

Metabolism beans legumes lean protein yogurt whole grains

Mood Boosters Chicken Turkey Tuna Eggs (organic when possible)

Digestion chili peppers ginger mint pineapple yogurt

Skin Berries olive oil salmon walnuts

Bones nuts seeds leafy greens yogurt

POWER PAIRSBetter vision Peanut Butter + Berries = Vitamin E + Vitamin CCombo Idea Peanut Butter sandwich on whole grain toast wsliced strawberries

More energy Spinach + Oranges = Iron + Vitamin CCombo Idea Spinach salad with orange slices

Heart health Brussel sprouts + Nuts = Vitamin K + Healthy FatCombo Idea Sauteacute brussels sprouts sprinkle with slivered almonds

Glowing skin Carrots + Avocado = Beta Carotene + Vitamin A + FatCombo Idea Carrots dipped in guacamole

Strong immune system Whole Grain + Onions = Zinc + Sulfur (anti-oxidant)Combo Idea Brown rice + caramelized onions

AD

AP

TED

FR

OM

TH

E M

AS

TER

YO

UR

ME

TAB

OL

ISM

CO

OK

BO

OK

JI

LL

IAN

MIC

HA

EL

S

63

UNDERSTANDING FOOD LABELS

AD

AP

TED

FR

OM

JE

FF

NO

VIC

K

MS

R

D

1 NEVER BELIEVE THE CLAIMS ON THE FRONT OF THE BOXWhat many think are health claims are actu-ally just marketing pitches and advertisements And government approved claims like ldquolow-fatrdquo and ldquolightrdquo often donrsquot tell you the whole story These products may be high in fat as well as sugar salt andor calories

ldquoLightrdquo ice cream for example may still pack in 4 to 5 grams of fat per serving And ldquolightrdquo and ldquoregularrdquo varieties of ice cream may not differ much calorically

Never evaluate a product based on one item such as its fat cholesterol sugar carbohy-drate or salt content Attempting to cash in on the latest diet or nutrition craze many compa-nies promote their products based on a single item despite other unhealthy aspects (Remem-ber ldquofat-freerdquo foods that were full of sugar and calories) To be truly healthy a product must pass several criteria 2 ALWAYS READ THE NUTRITION FACTS LABEL AND THE INGREDIENT LISTThey contain information that can really help you determine how healthy a food is Crackers for example may advertise on the front of the box that theyrsquore ldquotrans fat freerdquo but in the in-gredient list you may find fats like palm oil and coconut oil that are just as artery-clogging as the trans fats they replaced

(Tips 3 through 7 show you how to read the Nu-trition Facts label) 3 CHECK THE SERVING SIZEThough the government standardized most serving sizes years ago many products still post unrealistically small sizes A serving of oil spray for instance is 25 grams Thatrsquos about

120th of an ounce mdash far less than most people could or would spray on a pan with even just one squirt 4 CHECK THE AMOUNT OF SERVINGS PER PACKAGEDecades ago many products were in fact single servings A bottle of cola was one serving One small candy bar was one serving Today many products are ldquosuper sizedrdquo and contain multiple servings A 20-ounce bottle of soda contains 25 servings at 110 calories each Now in the real world whorsquos going to drink just one serving of that bottle Is it any surprise that many of us are super sized ourselves 5 CHECK THE CALORIES PER SERVINGAll too many people think the ldquo110 caloriesrdquo posted on that 20-ounce bottle of cola means theyrsquore drinking 110 calories Hardly Yoursquove got to multiply the 110 calories by the total number of servings 25 to realize that yoursquore actually downing a whopping 275 calories Donrsquot get too comfortable with ldquo0srdquo either Because some manufacturers use ridiculously small serv-ing sizes (remember that 120th of an ounce of cooking spray) and because the FDA states that manufacturers can ldquoround downrdquo to zero some products advertised as calorie-free or fat-free are not If you eat multiple servings mdash if say you coat an entire skillet with oil spray mdash you may be tallying up quite a few calories

6 CHECK THE CALORIES FROM FATItrsquos on the Nutrition Facts label Unfortunately it doesnrsquot tell you ldquopercent of calories from fatrdquo which is how all health guidelines direct us to limit fat Yoursquove got to do a little math Divide the number of calories from fat by the total calo-ries (If the servingrsquos 150 calories 50 of which are fat your product is 33 percent calories from

64

fat) If division trips you up go by grams Use this easy rule If a product has 2 grams of fat or less per 100 calories its fat content is within these guidelines for processed foods the fat per serving is 20 percent or less of total calo-ries You donrsquot have to be a mathematician to realize that 4 grams of fat per 100 calories is double the fat recommended Donrsquot be fooled by claims like ldquo99 percent fat-freerdquo soup or ldquo2 percent fatrdquo milk Theyrsquore based on percent of weight not percent of calories So that can of 99 percent fat-free soup may actually have 77 percent of its calories from fat or more And 2 percent fat milk actually has about 34 percent of total calories from fat 1 percent milk has about 23 percent calories from fat 7 CHECK THE SODIUMDonrsquot bother with the percentage of Daily Value (DV) of sodium Donrsquot bother with Daily Value percentages period Theyrsquore based on gov-ernment standards which are generally not the healthiest guidelines to strive for Instead look at the number of milligrams of sodium the serving contains A great rule of thumb Limit the sodium in milligrams to no more than the number of calories in each serving Your daily goal less than 1500mg of sodium

(Tips 8 9 and 10 show you how to read the in-gredient list) 8 CHECK THE TYPES OF FATMake sure there are no saturated fats hydroge-nated fats or tropical oils in the ingredient list including lard butter coconut cocoa butter palm oils shortening margarine chocolate and whole and part-skim dairy products Poly-unsaturated fats (like safflower soybean corn and sesame) and monounsaturated fats (such as olive and canola) are less harmful and would be acceptable but make sure the percentage of calories from fat are still in line mdash 20 per-cent calories from fat or less mdash or your waist-

line may start getting out of line All oils even ldquogoodrdquo oils are dense with calories 9 CHECK THE SUGARLimit caloric sweeteners Watch out for sug-ars and other caloric sweeteners that donrsquot say ldquosugarrdquo but in fact are such as corn syrup rice and maple syrup molasses honey malted bar-ley barley malt or any term that ends in ldquoolrdquo such as sorbitol or maltitol or ldquooserdquo such as dextrose or fructose Try to limit all these add-ed refined concentrated sugars to no more than 5 percent of total calories (essentially no more than 2 tablespoons daily for most folks) Donrsquot be concerned about naturally occurring sugars in fruit and some nonfat dairy products However on the Nutrition Facts label added sugars and naturally occurring sugars are all lumped together as ldquosugarrdquo Your best bet Look at the ingredient list Try to avoid foods with added refined caloric sweeteners in the first three to five ingredients Because ingre-dients are listed in descending order of weight the lower down the label you find added sugars the better 10 MAKE SURE THAT ANY GRAIN IS WHOLE GRAINMany bread and pasta products claim to be whole wheat but the first ingredient in the in-gredient list is often wheat flour which sounds healthy but itrsquos really refined flour Further down the list will be whole-wheat flour or bran Scout out products that contain only whole grains Also look for at least 3 grams of fiber per serving which often ensures the product is mostly if not all whole grain If the product sounds too good to be true it may be Thousands of new products come out every year many trying to cash in on the latest diet craze As wersquove seen with the low-carb craze many may not be carefully regulated (if at all) In 2001 the Florida FDA evaluated 67 diet prod-

65

ucts and found all 67 were inaccurately labeled they contained more sugar and carbs than their labels stated And recently consumer labora-tories evaluated 30 low-carb nutrition bars and found that 60 percent were inaccurately labeled Most had more carbs sugars and salt than their labels claimed During your first few trips to the market give yourself extra time to evaluate products Yoursquoll soon speed up Once yoursquove found products that you enjoy and that meet these healthy guide-lines shopping becomes quick and easy Your health is worth it Remember WHOLE natural unadulterated foods not packaged and manufactured foods are those foods that pack the nutrient punch Even when you pick from the ldquoacceptablerdquo pro-cessed foods it should be only a minor part of your diet

66

ONLINE FOOD RESOURCES

Check out YouTube for cooking tutorials and how-to videos ie how to make bread

Whole Foods httpwwwwholefoodsmarketcomwhole-foods-marketutm_referrer=

Smitten Kitchen httpwwwsmittenkitchencom

Epicurious httpwwwepicuriouscom

ohsheglows httpohsheglowscom

Mark Bittman httpmarkbittmancom

Serious Eats httpseriouseatscom

The Pioneer Woman Cooks httpwwwthepioneerwomancomcooking

In Jenniersquos Kitchen httpwwwinjennieskitchencom

CHOW httpwwwchowcom

Gluten-Free Girl and the Chef httpglutenfreegirlcom

Martha Stewart Food httpmarthastewartcomfood

Food52 httpfood52com

63

UNDERSTANDING FOOD LABELS

AD

AP

TED

FR

OM

JE

FF

NO

VIC

K

MS

R

D

1 NEVER BELIEVE THE CLAIMS ON THE FRONT OF THE BOXWhat many think are health claims are actu-ally just marketing pitches and advertisements And government approved claims like ldquolow-fatrdquo and ldquolightrdquo often donrsquot tell you the whole story These products may be high in fat as well as sugar salt andor calories

ldquoLightrdquo ice cream for example may still pack in 4 to 5 grams of fat per serving And ldquolightrdquo and ldquoregularrdquo varieties of ice cream may not differ much calorically

Never evaluate a product based on one item such as its fat cholesterol sugar carbohy-drate or salt content Attempting to cash in on the latest diet or nutrition craze many compa-nies promote their products based on a single item despite other unhealthy aspects (Remem-ber ldquofat-freerdquo foods that were full of sugar and calories) To be truly healthy a product must pass several criteria 2 ALWAYS READ THE NUTRITION FACTS LABEL AND THE INGREDIENT LISTThey contain information that can really help you determine how healthy a food is Crackers for example may advertise on the front of the box that theyrsquore ldquotrans fat freerdquo but in the in-gredient list you may find fats like palm oil and coconut oil that are just as artery-clogging as the trans fats they replaced

(Tips 3 through 7 show you how to read the Nu-trition Facts label) 3 CHECK THE SERVING SIZEThough the government standardized most serving sizes years ago many products still post unrealistically small sizes A serving of oil spray for instance is 25 grams Thatrsquos about

120th of an ounce mdash far less than most people could or would spray on a pan with even just one squirt 4 CHECK THE AMOUNT OF SERVINGS PER PACKAGEDecades ago many products were in fact single servings A bottle of cola was one serving One small candy bar was one serving Today many products are ldquosuper sizedrdquo and contain multiple servings A 20-ounce bottle of soda contains 25 servings at 110 calories each Now in the real world whorsquos going to drink just one serving of that bottle Is it any surprise that many of us are super sized ourselves 5 CHECK THE CALORIES PER SERVINGAll too many people think the ldquo110 caloriesrdquo posted on that 20-ounce bottle of cola means theyrsquore drinking 110 calories Hardly Yoursquove got to multiply the 110 calories by the total number of servings 25 to realize that yoursquore actually downing a whopping 275 calories Donrsquot get too comfortable with ldquo0srdquo either Because some manufacturers use ridiculously small serv-ing sizes (remember that 120th of an ounce of cooking spray) and because the FDA states that manufacturers can ldquoround downrdquo to zero some products advertised as calorie-free or fat-free are not If you eat multiple servings mdash if say you coat an entire skillet with oil spray mdash you may be tallying up quite a few calories

6 CHECK THE CALORIES FROM FATItrsquos on the Nutrition Facts label Unfortunately it doesnrsquot tell you ldquopercent of calories from fatrdquo which is how all health guidelines direct us to limit fat Yoursquove got to do a little math Divide the number of calories from fat by the total calo-ries (If the servingrsquos 150 calories 50 of which are fat your product is 33 percent calories from

64

fat) If division trips you up go by grams Use this easy rule If a product has 2 grams of fat or less per 100 calories its fat content is within these guidelines for processed foods the fat per serving is 20 percent or less of total calo-ries You donrsquot have to be a mathematician to realize that 4 grams of fat per 100 calories is double the fat recommended Donrsquot be fooled by claims like ldquo99 percent fat-freerdquo soup or ldquo2 percent fatrdquo milk Theyrsquore based on percent of weight not percent of calories So that can of 99 percent fat-free soup may actually have 77 percent of its calories from fat or more And 2 percent fat milk actually has about 34 percent of total calories from fat 1 percent milk has about 23 percent calories from fat 7 CHECK THE SODIUMDonrsquot bother with the percentage of Daily Value (DV) of sodium Donrsquot bother with Daily Value percentages period Theyrsquore based on gov-ernment standards which are generally not the healthiest guidelines to strive for Instead look at the number of milligrams of sodium the serving contains A great rule of thumb Limit the sodium in milligrams to no more than the number of calories in each serving Your daily goal less than 1500mg of sodium

(Tips 8 9 and 10 show you how to read the in-gredient list) 8 CHECK THE TYPES OF FATMake sure there are no saturated fats hydroge-nated fats or tropical oils in the ingredient list including lard butter coconut cocoa butter palm oils shortening margarine chocolate and whole and part-skim dairy products Poly-unsaturated fats (like safflower soybean corn and sesame) and monounsaturated fats (such as olive and canola) are less harmful and would be acceptable but make sure the percentage of calories from fat are still in line mdash 20 per-cent calories from fat or less mdash or your waist-

line may start getting out of line All oils even ldquogoodrdquo oils are dense with calories 9 CHECK THE SUGARLimit caloric sweeteners Watch out for sug-ars and other caloric sweeteners that donrsquot say ldquosugarrdquo but in fact are such as corn syrup rice and maple syrup molasses honey malted bar-ley barley malt or any term that ends in ldquoolrdquo such as sorbitol or maltitol or ldquooserdquo such as dextrose or fructose Try to limit all these add-ed refined concentrated sugars to no more than 5 percent of total calories (essentially no more than 2 tablespoons daily for most folks) Donrsquot be concerned about naturally occurring sugars in fruit and some nonfat dairy products However on the Nutrition Facts label added sugars and naturally occurring sugars are all lumped together as ldquosugarrdquo Your best bet Look at the ingredient list Try to avoid foods with added refined caloric sweeteners in the first three to five ingredients Because ingre-dients are listed in descending order of weight the lower down the label you find added sugars the better 10 MAKE SURE THAT ANY GRAIN IS WHOLE GRAINMany bread and pasta products claim to be whole wheat but the first ingredient in the in-gredient list is often wheat flour which sounds healthy but itrsquos really refined flour Further down the list will be whole-wheat flour or bran Scout out products that contain only whole grains Also look for at least 3 grams of fiber per serving which often ensures the product is mostly if not all whole grain If the product sounds too good to be true it may be Thousands of new products come out every year many trying to cash in on the latest diet craze As wersquove seen with the low-carb craze many may not be carefully regulated (if at all) In 2001 the Florida FDA evaluated 67 diet prod-

65

ucts and found all 67 were inaccurately labeled they contained more sugar and carbs than their labels stated And recently consumer labora-tories evaluated 30 low-carb nutrition bars and found that 60 percent were inaccurately labeled Most had more carbs sugars and salt than their labels claimed During your first few trips to the market give yourself extra time to evaluate products Yoursquoll soon speed up Once yoursquove found products that you enjoy and that meet these healthy guide-lines shopping becomes quick and easy Your health is worth it Remember WHOLE natural unadulterated foods not packaged and manufactured foods are those foods that pack the nutrient punch Even when you pick from the ldquoacceptablerdquo pro-cessed foods it should be only a minor part of your diet

66

ONLINE FOOD RESOURCES

Check out YouTube for cooking tutorials and how-to videos ie how to make bread

Whole Foods httpwwwwholefoodsmarketcomwhole-foods-marketutm_referrer=

Smitten Kitchen httpwwwsmittenkitchencom

Epicurious httpwwwepicuriouscom

ohsheglows httpohsheglowscom

Mark Bittman httpmarkbittmancom

Serious Eats httpseriouseatscom

The Pioneer Woman Cooks httpwwwthepioneerwomancomcooking

In Jenniersquos Kitchen httpwwwinjennieskitchencom

CHOW httpwwwchowcom

Gluten-Free Girl and the Chef httpglutenfreegirlcom

Martha Stewart Food httpmarthastewartcomfood

Food52 httpfood52com

64

fat) If division trips you up go by grams Use this easy rule If a product has 2 grams of fat or less per 100 calories its fat content is within these guidelines for processed foods the fat per serving is 20 percent or less of total calo-ries You donrsquot have to be a mathematician to realize that 4 grams of fat per 100 calories is double the fat recommended Donrsquot be fooled by claims like ldquo99 percent fat-freerdquo soup or ldquo2 percent fatrdquo milk Theyrsquore based on percent of weight not percent of calories So that can of 99 percent fat-free soup may actually have 77 percent of its calories from fat or more And 2 percent fat milk actually has about 34 percent of total calories from fat 1 percent milk has about 23 percent calories from fat 7 CHECK THE SODIUMDonrsquot bother with the percentage of Daily Value (DV) of sodium Donrsquot bother with Daily Value percentages period Theyrsquore based on gov-ernment standards which are generally not the healthiest guidelines to strive for Instead look at the number of milligrams of sodium the serving contains A great rule of thumb Limit the sodium in milligrams to no more than the number of calories in each serving Your daily goal less than 1500mg of sodium

(Tips 8 9 and 10 show you how to read the in-gredient list) 8 CHECK THE TYPES OF FATMake sure there are no saturated fats hydroge-nated fats or tropical oils in the ingredient list including lard butter coconut cocoa butter palm oils shortening margarine chocolate and whole and part-skim dairy products Poly-unsaturated fats (like safflower soybean corn and sesame) and monounsaturated fats (such as olive and canola) are less harmful and would be acceptable but make sure the percentage of calories from fat are still in line mdash 20 per-cent calories from fat or less mdash or your waist-

line may start getting out of line All oils even ldquogoodrdquo oils are dense with calories 9 CHECK THE SUGARLimit caloric sweeteners Watch out for sug-ars and other caloric sweeteners that donrsquot say ldquosugarrdquo but in fact are such as corn syrup rice and maple syrup molasses honey malted bar-ley barley malt or any term that ends in ldquoolrdquo such as sorbitol or maltitol or ldquooserdquo such as dextrose or fructose Try to limit all these add-ed refined concentrated sugars to no more than 5 percent of total calories (essentially no more than 2 tablespoons daily for most folks) Donrsquot be concerned about naturally occurring sugars in fruit and some nonfat dairy products However on the Nutrition Facts label added sugars and naturally occurring sugars are all lumped together as ldquosugarrdquo Your best bet Look at the ingredient list Try to avoid foods with added refined caloric sweeteners in the first three to five ingredients Because ingre-dients are listed in descending order of weight the lower down the label you find added sugars the better 10 MAKE SURE THAT ANY GRAIN IS WHOLE GRAINMany bread and pasta products claim to be whole wheat but the first ingredient in the in-gredient list is often wheat flour which sounds healthy but itrsquos really refined flour Further down the list will be whole-wheat flour or bran Scout out products that contain only whole grains Also look for at least 3 grams of fiber per serving which often ensures the product is mostly if not all whole grain If the product sounds too good to be true it may be Thousands of new products come out every year many trying to cash in on the latest diet craze As wersquove seen with the low-carb craze many may not be carefully regulated (if at all) In 2001 the Florida FDA evaluated 67 diet prod-

65

ucts and found all 67 were inaccurately labeled they contained more sugar and carbs than their labels stated And recently consumer labora-tories evaluated 30 low-carb nutrition bars and found that 60 percent were inaccurately labeled Most had more carbs sugars and salt than their labels claimed During your first few trips to the market give yourself extra time to evaluate products Yoursquoll soon speed up Once yoursquove found products that you enjoy and that meet these healthy guide-lines shopping becomes quick and easy Your health is worth it Remember WHOLE natural unadulterated foods not packaged and manufactured foods are those foods that pack the nutrient punch Even when you pick from the ldquoacceptablerdquo pro-cessed foods it should be only a minor part of your diet

66

ONLINE FOOD RESOURCES

Check out YouTube for cooking tutorials and how-to videos ie how to make bread

Whole Foods httpwwwwholefoodsmarketcomwhole-foods-marketutm_referrer=

Smitten Kitchen httpwwwsmittenkitchencom

Epicurious httpwwwepicuriouscom

ohsheglows httpohsheglowscom

Mark Bittman httpmarkbittmancom

Serious Eats httpseriouseatscom

The Pioneer Woman Cooks httpwwwthepioneerwomancomcooking

In Jenniersquos Kitchen httpwwwinjennieskitchencom

CHOW httpwwwchowcom

Gluten-Free Girl and the Chef httpglutenfreegirlcom

Martha Stewart Food httpmarthastewartcomfood

Food52 httpfood52com

65

ucts and found all 67 were inaccurately labeled they contained more sugar and carbs than their labels stated And recently consumer labora-tories evaluated 30 low-carb nutrition bars and found that 60 percent were inaccurately labeled Most had more carbs sugars and salt than their labels claimed During your first few trips to the market give yourself extra time to evaluate products Yoursquoll soon speed up Once yoursquove found products that you enjoy and that meet these healthy guide-lines shopping becomes quick and easy Your health is worth it Remember WHOLE natural unadulterated foods not packaged and manufactured foods are those foods that pack the nutrient punch Even when you pick from the ldquoacceptablerdquo pro-cessed foods it should be only a minor part of your diet

66

ONLINE FOOD RESOURCES

Check out YouTube for cooking tutorials and how-to videos ie how to make bread

Whole Foods httpwwwwholefoodsmarketcomwhole-foods-marketutm_referrer=

Smitten Kitchen httpwwwsmittenkitchencom

Epicurious httpwwwepicuriouscom

ohsheglows httpohsheglowscom

Mark Bittman httpmarkbittmancom

Serious Eats httpseriouseatscom

The Pioneer Woman Cooks httpwwwthepioneerwomancomcooking

In Jenniersquos Kitchen httpwwwinjennieskitchencom

CHOW httpwwwchowcom

Gluten-Free Girl and the Chef httpglutenfreegirlcom

Martha Stewart Food httpmarthastewartcomfood

Food52 httpfood52com

66

ONLINE FOOD RESOURCES

Check out YouTube for cooking tutorials and how-to videos ie how to make bread

Whole Foods httpwwwwholefoodsmarketcomwhole-foods-marketutm_referrer=

Smitten Kitchen httpwwwsmittenkitchencom

Epicurious httpwwwepicuriouscom

ohsheglows httpohsheglowscom

Mark Bittman httpmarkbittmancom

Serious Eats httpseriouseatscom

The Pioneer Woman Cooks httpwwwthepioneerwomancomcooking

In Jenniersquos Kitchen httpwwwinjennieskitchencom

CHOW httpwwwchowcom

Gluten-Free Girl and the Chef httpglutenfreegirlcom

Martha Stewart Food httpmarthastewartcomfood

Food52 httpfood52com

67

RESOURCE GUIDE

WEBSITES

wwweatwildcom ndash Source for free-range meats and poultry

wwwfarmtotableorg ndash Where to buy products from local farms

wwwnofanyorg ndash NY chapter of Northeast Organic Farming Assoc

wwwsmallplanetinstituteorg ndash Fosters democracy through lens of food and hunger

wwwsustainabletableorg ndash Educates consumers on food related issues

wwwrocnetworkorgjoin ndash helping form sustainable food systems

wwwfoodpoliticscom ndash Marion Nestlersquos blog

wwwrealtimefarmscom ndash connects consumers with source of produce for restaurants and other food vendors

BOOKS

Eat Here Homegrown Pleasures in a Global Supermarket ndash Brian Halweil

Chew on This ndash Eric Schlosser

The Omnivorersquos Dilemma ndash Michael Pollan

Food Rules ndash Michael Pollan

In Defense of Food ndash Michael Pollan

Food Politics ndash Marion Nestle

What to Eat - Marion Nestle

Generation Extra Large ndash Tartamella Herscher amp Woolston

Food Fight ndash Dr Kelly Brownell

The Way We Eat and Why Our Food Choices Matter ndash Peter Singer amp Jim Mason

Food Inc Mendel to Monsanto ndash Peter Pringle

The Promises and Perils of the Biotech Harvest ndash Peter Pringle

Raising Less Corn More Hell ndash George Pyle

The End of Overeating ndash David Kessler

Mindful Eating ndash Brian Wansink

Consuming Kids ndash Susan Linn

Eat to Live - Joel Furhman

The China Study ndash Dr Colin Powell

Prevent and Reverse Heart Disease ndash Dr Caldwell Esselstyn

68

FILMS

Food Inc

An Inconvenient Truth

Fresh

The Future of Food

FoodFight

Our Daily Bread

Fast Food Nation

King Corn

Vanishing Bees

Killer at Large

Forks Over Knives

Whatrsquos On Your Plate

Food Matters

All Jacked Up

Dive

69

SPECIFICIE EAT BETTER VS EAT MORE VEGETABLES

MEASURABLEIE MORE VS HOW MANY MORE PER DAY

REALISTICIE 5 VS 1 MORE DAY THAN NOW

TIME-BOUNDWHEN WILL I STOP EVALUATE amp CREATE NEW GOALS

SMRT GOALS

70

WHAT DID YOU EAT

WHAT DID YOU EAT

WHAT DID YOU EAT

WATER CHECK

WATER CHECK

WATER CHECK

BREAKFAST

LUNCH

SNACK

DINNER

BREAKFAST

LUNCH

SNACK

DINNER

BREAKFAST

LUNCH

SNACK

DINNER

MO

ND

AY

TU

ES

DA

YW

ED

NE

SD

AY

MOOD 30 MINUTES AFTER EATING

MOOD 30 MINUTES AFTER EATING

MOOD 30 MINUTES AFTER EATING

WEEKLY FOOD JOURNAL

71

WHAT DID YOU EAT

WHAT DID YOU EAT

WHAT DID YOU EAT

WATER CHECK

WATER CHECK

WATER CHECK

BREAKFAST

LUNCH

SNACK

DINNER

BREAKFAST

LUNCH

SNACK

DINNER

BREAKFAST

LUNCH

SNACK

DINNER

TH

UR

SD

AY

FR

IDA

YS

AT

UR

DA

Y

MOOD 30 MINUTES AFTER EATING

MOOD 30 MINUTES AFTER EATING

MOOD 30 MINUTES AFTER EATING

72

WHAT DID YOU EAT

WATER CHECK

BREAKFAST

LUNCH

SNACK

DINNER

SU

ND

AY

MOOD 30 MINUTES AFTER EATING

73

BREAKFAST LUNCH DINNER

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

MEAL PLANNING CHART

69

SPECIFICIE EAT BETTER VS EAT MORE VEGETABLES

MEASURABLEIE MORE VS HOW MANY MORE PER DAY

REALISTICIE 5 VS 1 MORE DAY THAN NOW

TIME-BOUNDWHEN WILL I STOP EVALUATE amp CREATE NEW GOALS

SMRT GOALS

70

WHAT DID YOU EAT

WHAT DID YOU EAT

WHAT DID YOU EAT

WATER CHECK

WATER CHECK

WATER CHECK

BREAKFAST

LUNCH

SNACK

DINNER

BREAKFAST

LUNCH

SNACK

DINNER

BREAKFAST

LUNCH

SNACK

DINNER

MO

ND

AY

TU

ES

DA

YW

ED

NE

SD

AY

MOOD 30 MINUTES AFTER EATING

MOOD 30 MINUTES AFTER EATING

MOOD 30 MINUTES AFTER EATING

WEEKLY FOOD JOURNAL

71

WHAT DID YOU EAT

WHAT DID YOU EAT

WHAT DID YOU EAT

WATER CHECK

WATER CHECK

WATER CHECK

BREAKFAST

LUNCH

SNACK

DINNER

BREAKFAST

LUNCH

SNACK

DINNER

BREAKFAST

LUNCH

SNACK

DINNER

TH

UR

SD

AY

FR

IDA

YS

AT

UR

DA

Y

MOOD 30 MINUTES AFTER EATING

MOOD 30 MINUTES AFTER EATING

MOOD 30 MINUTES AFTER EATING

72

WHAT DID YOU EAT

WATER CHECK

BREAKFAST

LUNCH

SNACK

DINNER

SU

ND

AY

MOOD 30 MINUTES AFTER EATING

73

BREAKFAST LUNCH DINNER

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

MEAL PLANNING CHART

70

WHAT DID YOU EAT

WHAT DID YOU EAT

WHAT DID YOU EAT

WATER CHECK

WATER CHECK

WATER CHECK

BREAKFAST

LUNCH

SNACK

DINNER

BREAKFAST

LUNCH

SNACK

DINNER

BREAKFAST

LUNCH

SNACK

DINNER

MO

ND

AY

TU

ES

DA

YW

ED

NE

SD

AY

MOOD 30 MINUTES AFTER EATING

MOOD 30 MINUTES AFTER EATING

MOOD 30 MINUTES AFTER EATING

WEEKLY FOOD JOURNAL

71

WHAT DID YOU EAT

WHAT DID YOU EAT

WHAT DID YOU EAT

WATER CHECK

WATER CHECK

WATER CHECK

BREAKFAST

LUNCH

SNACK

DINNER

BREAKFAST

LUNCH

SNACK

DINNER

BREAKFAST

LUNCH

SNACK

DINNER

TH

UR

SD

AY

FR

IDA

YS

AT

UR

DA

Y

MOOD 30 MINUTES AFTER EATING

MOOD 30 MINUTES AFTER EATING

MOOD 30 MINUTES AFTER EATING

72

WHAT DID YOU EAT

WATER CHECK

BREAKFAST

LUNCH

SNACK

DINNER

SU

ND

AY

MOOD 30 MINUTES AFTER EATING

73

BREAKFAST LUNCH DINNER

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

MEAL PLANNING CHART

71

WHAT DID YOU EAT

WHAT DID YOU EAT

WHAT DID YOU EAT

WATER CHECK

WATER CHECK

WATER CHECK

BREAKFAST

LUNCH

SNACK

DINNER

BREAKFAST

LUNCH

SNACK

DINNER

BREAKFAST

LUNCH

SNACK

DINNER

TH

UR

SD

AY

FR

IDA

YS

AT

UR

DA

Y

MOOD 30 MINUTES AFTER EATING

MOOD 30 MINUTES AFTER EATING

MOOD 30 MINUTES AFTER EATING

72

WHAT DID YOU EAT

WATER CHECK

BREAKFAST

LUNCH

SNACK

DINNER

SU

ND

AY

MOOD 30 MINUTES AFTER EATING

73

BREAKFAST LUNCH DINNER

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

MEAL PLANNING CHART

72

WHAT DID YOU EAT

WATER CHECK

BREAKFAST

LUNCH

SNACK

DINNER

SU

ND

AY

MOOD 30 MINUTES AFTER EATING

73

BREAKFAST LUNCH DINNER

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

MEAL PLANNING CHART

73

BREAKFAST LUNCH DINNER

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

MEAL PLANNING CHART