Fruit• Use fruits as snacks, in salads,

desserts• At breakfast top your bowl of

cereal with fruit such as bananas/strawberries/blueberries to pancakes

• You can buy fruit frozen or fresh.

• When you choose fruit juice get the ones that says 100% fruit juice, not concentrate.

Vegetables

• Add beans/peas to salads (kidney/chickpeas) for soups you can add (split peas/lentils) for sides you can add (pinto or baked beans) or serve it as a main dish.

• Fresh, Frozen, and canned all count—choose “low sodium” or “no-salt-added” canned veggies

• Eat more red, orange, and dark-green veggies like tomatoes, sweet potatoes, and broccoli in main dishes.

Grains

• choose whole grain breads, bagels, cereals, crackers, pasta

• check ingredient labels that says “whole” or “whole grain.”

Dairy• Choose skim over 1% or 2%

milk. They all have the sameamount of calcium andessential nutrients, but less calories

• top fruit salads with low-fat yogurt.• for lactose-intolerant choose lactose free

milk, soy milk, rice milk

Protein• eat a variety of proteins: seafood, beans

and peas, nuts, lean meat, poultry and eggs• twice a week eat seafood on your plate• choose lean meats and

ground beef that are atleast 90% lean

• trim or drain fat frommeat and remove skinfrom poultry to cut fatand calories

Vegetarian DietsDoes not include any meat,

poultry, or fish products

What do Vegetarians eat?

• lacto-ovo Vegetarians: consumes milk, butter, cheese and eggs

• lacto vegetarians: do not eat eggs, but consumes milk, butter and cheese

• Ovo-vegetarians: do not drink or consume milk, butter, cheese but eats eggs

How about a Pesca-tarian diet?

Someone who eats a vegetarian diet(either lacto-ovo), but eats fish.

What do Vegans eat?

Does not eat ANY animal product. This includes: honey, butter, eggs, milk, cheese

Health Benefits of not eating meat

• Lower risk for developing cancers such as heart disease

• Lower body weight– Better weight management / weight loss

• Better bones– Phosphorus, magnesium, vitamin D to absorb Ca2+

• Become more “regular”

Types of Vegetarian Protein Sources

• Seitan or wheat gluten• Tempeh• Tofu• Pulses, legumes or beans

Seitan

• aka wheat gluten or mock meat• Derived from wheat flour.• You can purchase Vital Wheat gluten from the

store to make your own “mock” meats and add your own flavorings.

Hot Italian Seitan Sausages

Tamarind Seitan Kabobs

BBQ Seitan Ribz

Tempeh

• Fermented soybeans that have been soaked, hulled and partially cooked. An acid agent is added to the mixture to alter the pH. It is allowed to ferment for 24-36 hours.

• Also can be purchased from the store

Tofu

• Made from groundup soybeans.

• Not fermented.• Very plain, but you can add

flavorings to custom to your own taste buds.

Pulses

• Beans and lentils.• Rich in fiber and minerals.• You can buy them raw and soak them

overnight in the refrigerator• you can buy them in a can to speed up the

cooking process.– Rinse with water before cooking.

Sample Vegetarian Meal

SamplePescatarianMeal

Sugar

What is the recommended daily amount?

25 grams/6 tspPer day

results based on data from 2009!

Average sugar consumed in a day

Adults 22 tsp & Teens 34 tsp (14-18 years old)

39 g

65 g108 g

Common foods that have sugar

• Soda• Candy• Processed foods• Beverages– Coffee– tea

Better options

• Water• Flavored water• Eat the fruit instead• Limiting sugary drinks to only only once/twice

a week.• Herbal tea with lemon

Why we get sugar cravings

• Stressed• Exams• Personal issues• Lack of sleep

How to avoid/manage sugar cravings

• Get enough sleep• Don’t stress!• Eat small meals throughout the day (complex

carbohydrates)Exercise!

• Drink water

“Sugar Free” is it better?

• Aspartame (equal, NutraSweet)• Acesulfame potassium (Sunett, Sweet One)• Saccharin (SugarTwin,, Sweet ‘N Low)• Sucralose (Splenda)

Sugar Substitutes

• Possible benefits:– Weight Control– Diabetes management

• Possible Health Risks:– Cancer– Headaches– Digestions issues

Sugar and link to Diabetes?

Take Away

• Eat balanced meals• Portion control• Don’t be afraid to try new foods• Limit sugary snacks and drinks• Find ways to manage sugar cravings