Basic Nutrition

Basic and Easy Nutrition Tips to Live by

§       Being healthy is about eating a variety of good foods and being conscious about what foods you are putting in your body.
§       READ LABELS!! Choose foods that have minimal ingredients and ingredients that you know what they are. Cooking food yourself is a great way to know what your putting into your body. You will save yourself from eating unnatural preservatives and unnecessary ingredients.
§       Start with whole foods and add your own spices, sweet additions, etc.
§       You should aim to eat plenty of fruits, vegetables, healthy oils, whole grains, lean meats and fish, and legumes.
§        Choose foods that are high in whole grains such as brown rice, contain healthy fat such as avocados and natural sugar such as fruit.
§       Remember to limit high sugar foods, refined-grain products such as white bread and high sodium items such as: frozen dinners and lunch/deli meat.
§       Eat vegetables at every meal! Americans today do not get nearly enough fruit and vegetables. Add a banana to your breakfast, an apple and cut broccoli and carrot sticks to your lunch, and create a side dish of tasty veggies at every dinner. Vegetables are known to help maintain your weight along with fight disease!!
§       Eat in Moderation and Variety. For example, avocados are great for you, but are high in fat. Your body needs fat but not too much. Have one serving with a meal and don’t overdo it.
§       Aim to try new fruit and veggies to make sure that you are getting the vitamins and minerals you need.
§       Bring your children to the grocery store, allow them to pick out new fruit or veggies to try. Getting them involved may make them more interested in eating the new item.
§       Whether you are overweight or at normal weight, you should remember that you are still at risk for disease, cancer and stroke if you eating unhealthy.
§       If you try to keep these things in mind, you can improve your energy and feelings of well-being as well as limit your risk of disease and cancer.

Fruits and Vegetable Servings
Focus on eating a variety of fruit and vegetables to ensure you are getting the vitamins and minerals you need. Each fruit and vegetable offers different health benefits.
“Compared to people who eat only small amounts of fruits and vegetables, those who eat more generous amounts—as part of a healthy diet—are likely to have reduced risk of chronic diseases. These diseases include stroke, type 2 diabetes, some types of cancer, and perhaps heart disease. Fortunately, you can get many benefits by fueling up on fruits and vegetables.”  From: CDC at


What counts as 1 serving?
1 medium fresh fruit
1 cup cut cup fruit
¾ cup canned fruit   ** watch for added sugar and syrup.
½ cup dried fruit  ** these also may have added sugar

Serving sizes
Adults- 2 cups a day
children 2-3 years- 1 cup a day
children 4-5 years- 1 ½ cups  


What counts a 1 serving?
1 cup raw veggies
2 cups raw leafy veggies
1 cup cooked veggies
6 ounces vegetable juice

Serving sizes
Adults- 3 cups a day
Children 2-3 years- 1 cup a day
Children 4-5- 1 ½ cups a day

Serving sizes for Fruit and Veggies that don’t fit into cups:
1 large corn cob, 12 baby carrots, ½ large banana, 4 medium apricots, ½ large grapefruit, 6 asparagus spears.
1 baseball = 1 medium fresh fruit, tomato or potato
1 light bulb = 1 cup broccoli spears

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