EAT Grains - Cook County, Illinois ¢â‚¬¢ Whole-wheat pasta...

EAT Grains - Cook County, Illinois ¢â‚¬¢ Whole-wheat pasta ¢â‚¬¢ Whole-wheat tortillas ¢â‚¬¢ Whole grain (wheat
EAT Grains - Cook County, Illinois ¢â‚¬¢ Whole-wheat pasta ¢â‚¬¢ Whole-wheat tortillas ¢â‚¬¢ Whole grain (wheat
EAT Grains - Cook County, Illinois ¢â‚¬¢ Whole-wheat pasta ¢â‚¬¢ Whole-wheat tortillas ¢â‚¬¢ Whole grain (wheat
download EAT Grains - Cook County, Illinois ¢â‚¬¢ Whole-wheat pasta ¢â‚¬¢ Whole-wheat tortillas ¢â‚¬¢ Whole grain (wheat

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Transcript of EAT Grains - Cook County, Illinois ¢â‚¬¢ Whole-wheat pasta...

  • Healthy Living Swaps

    The Swap: Reduce the Fat. Eat low-fat, low-salt foods. Choose a nutrient-rich diet.

    Here’s a list of healthy foods. To help fight disease, add or increase these in your diet.

    • Whole grain rolled, or steel cut oats

    • Whole-wheat pasta

    • Whole-wheat tortillas

    • Whole grain (wheat or rye) crackers, bread, and rolls

    • Brown or wild rice

    • Barley, quinoa, buckwheat, whole corn, and cracked wheat

    • Broccoli, cauliflower, and brussel sprouts

    • Leafy greens, such as chard, cabbage, romaine, and bok choy

    • Dark, leafy greens, such as spinach, and kale

    • Squash, carrots, sweet potatoes, turnips, and pumpkin

    • Snap peas, green beans, bell peppers, and asparagus

    • Apples, plums, mangos, papaya,

    pineapple, bananas, blueberries, strawberries, cherries, cranberries, pomegranates, and grapes

    • Citrus fruits, such as grapefruits, and oranges

    • Peaches, pears, and melons

    • Tomatoes and avocados

    EAT Colorful Fruits and Vegetables

    EAT Grains

    Choose primarily orange and dark green

    vegetables. Avoid canned fruits and

    vegetables, which are high in added sodium

    (salt) and added sugar.

  • Healthy Living Swaps

    The Swap: Reduce the Fat. Eat low-fat, low-salt foods. Choose a nutrient-rich diet.

    • Lean cuts of beef, pork, veal, and lamb

    • Turkey bacon that is low in sodium

    • Chicken sausage

    • Ground chicken or turkey

    • Wild-caught salmon and other oily fishes

    • Haddock and other white fish

    • Wild-caught tuna

    • Shrimp, mussels, scallops, and lobster (without added fat)

    • Legumes, such as beans, lentils, and chickpeas

    • Seeds and nuts, including nut butter

    EAT Low-Fat, Lean Cuts of Meat, Seafood, Beans and Nuts

    • Low-fat milk, skim milk, almond or coconut milk, enriched milk – try skim ricotta instead of cream cheese

    • Low-fat cottage cheese

    • String cheese

    • Greek yogurt, plain nonfat yogurt, low-fat or fat-free sour cream in place of sour cream

    EAT Dairy or Dairy Substitutes

  • Healthy Living Swaps

    The Swap: Reduce the Fat. Eat low-fat, low-salt foods. Choose a nutrient-rich diet.

    According to the U.S. Department of Agriculture (USDA), adult Americans need to eat more of the following micronutrients.

    Nutrient Food sources

    Calcium Nonfat and low-fat dairy, dairy substitutes, broccoli, dark, leafy greens, and sardines

    Potassium Bananas, cantaloupe, raisins, nuts, fish, spinach and other dark greens

    Fiber Legumes (dried beans and peas), whole-grain foods, brans, seeds, apples, strawberries, carrots, raspberries, and colorful fruits and vegetables

    Magnesium Spinach, black beans, peas, and almonds

    Vitamin A Eggs, milk, carrots, sweet potatoes, and cantaloupe

    Vitamin C Oranges, strawberries, tomatoes, kiwi, broccoli, red and green bell peppers

    Vitamin E Avocados, nuts, seeds, whole-grain foods, spinach and other dark leafy greens