MORE VEGETABLES
Daniel 1:12 "Please test your servants for ten days. Give us vegetables to
eat and water to drink." If you are familiar with this scripture then you
know the results. Beginning with verse 15 "after ten days they looked
healthier and better fed than any of the young men who ate from the royal
table."
Hopefully, this scripture will motivate you to increase the amount of
vegetables that you eat each day. According to www.choosemyplate.gov, your
dinner plate should be 50% fruits and vegetables. This website offers
abundant information on healthy nutrition.
NUTS to You?
"Nutty diets are better, according to an analysis of date from 25 studies. It
found that EATING NUTS LOWERS LDL (bad) CHOLESTEROL AND TRIGLYCERIDES, which
reduces the risk of heart attack and stroke. The analysis showed that people
who got 20 percent of their calories from nuts were better off than those
maxing out at 10 percent and that different types of nuts had similarly
positive effects. Eating nuts instead of saturated fat was more beneficial
than subbing nuts for olive oil or carhohydrates."
Source: Archives of Internal Medicine, May 10, 2010
New MyPlate Icon Replaces Food Pyramid- June 2011
Balancing Calories
● Enjoy your food, but eat less.
● Avoid oversized portions.
Foods to Increase
● Make half your plate fruits and vegetables.
● Make at least half your grains whole grains.
● Switch to fat-free or low-fat (1%) milk.
Foods to Reduce
● Compare sodium in foods like soup, bread, and frozen meals ― and choose
the foods with lower numbers.
● Drink water instead of sugary drinks.
Go to www.choosemyplate.gov or click on the mypyramid.gov link below to
learn the latest.
Graphics Resources
Click on the icon below to access the information from ChooseMyPlate, MyPlate
for Pregnancy and Breastfeeding and MyPlate for Kids.
You will need the free Adobe Acrobat Reader plug-in to view and print the
above PDF files.
50 TIPS FOR HEART HEALTHY EATING OUT
1. Order salads with dressing on the side.
2. Order pasta with sauce on the side.
3. Ask that grilled food be made without oil or butter.
4. Order tomato based sauces for pasta, instead of cream sauces.
5. Drink water with lemon instead of soda.
6. Avoid alcoholic beverages.
7. Avoid appetizers.
8. Share one dessert with everyone at your table.
9. Avoid cream soups.
10. Eat soup as your entree.
11. Order steamed vegetables.
12. Avoid fried vegetables.
13. Eat rice instead of mashed potatoes.
14. Ask for salsa with a baked potato, instead of butter or sour cream.
15. Stop eating when you are full.
16. Order sandwiches with mustard rather than mayonnaise.
17. Avoid "special sauces".
18. Take half of your meal home and eat it the next day.
19. Order a salad as an appetizer.
20. Look for items that are baked, grilled, broiled, poached or steamed.
21. Ask for a special low calorie or low fat preparation for your food.
22. Avoid the butter or oil on your bread.
23. Choose entrees with fruits and vegetables as key ingredients.
24. Choose foods made with whole grain.
25. Enjoy foods that are flavored with fresh herbs rather than fats and oils.
26. Share a main dish with a friend.
27. Resign from the "clean plate club".
28. Avoid gravy.
29. Avoid "au gratin", "escalloped" and "pan-fried" entrees.
30. Avoid high sodium foods like cocktail, soy, or teriyaki sauces.
31. Avoid smoked meats.
32. Eat more fish, especially trout, salmon, and mackerel.
33. Drink a full glass of water before you leave home.
34. Avoid salad bars.
35. Watch your portion sizes.
36. Choose a vegetarian entree.
37. Ask for whole wheat bread for sandwiches.
38. Choose an entree that contains more vegetables like a stir fry or kebabs.
39. Order from a menu instead of the "all you can eat buffet".
40. Put your fork down between bites.
41. Chew each bite 10 times before swallowing.
42. Choose brown rice instead of white rice if you have a choice.
43. When eating seafood, send the melted butter back to the kitchen with the
waiter.
44. Do not add salt to your food once it arrives at the table.
45. Drink a full glass of water between meal courses.
46. Try the fish.
47. Avoid fast food.
48. Load your pizza with veggies and avoid the meat.
49. Avoid the meat. Got for a vegetable plate.
50. Skip the sour cream and guacamole.
How to control Thanksgiving dinner calories:
•Use a smaller plate. The less space there is to fill, the less food you will
be tempted to pile on.
•Hold off on seconds. Give your body time to realize it’s full before you go
for round two.
•Have breakfast on Thanksgiving Day. Don’t skip it to “save room” for the big
turkey dinner. Breakfast kick-starts your metabolism, and if you don’t starve
yourself all day, you won’t be as likely to overeat.
•Make smart choices. Trim any skin and fat off the turkey. Use just a little
butter on your dinner rolls rather than slathering it on. Have one spoonful
of green bean casserole, and a larger serving of steamed green beans.
•Use healthy substitutions. If you’re the one making Thanksgiving dinner, try
using low-fat and sugar-free ingredients wherever possible. One half cup of
gravy has 150 calories. The same amount of a low-fat alternative can have as
few as 34.
•Be active. Don’t just stay inside, eating and watching TV. Get outside, play
some touch football, workout BEFORE dinner or just go for a walk and enjoy
the cool fall weather.
