How Unhealthy Are We?
- Approximately 36% of adults are considered overweight and another 29% are considered obese.
- Only one quarter of adults report eating fruits and vegetables five or more times each day.
- Approximately one-in-five youth eat fruits and vegetables at least five times a day.
- Emphasizes fruits, vegetables, whole grains and fat-free or low-fat milk and milk products
- Includes lean meats, poultry, fish, beans, eggs and nuts
- Is low in saturated fats, trans fats, cholesterol, salt (sodium) and added sugars
- Stays within your daily
It’s Time to Start Making Smarter Food Choices for Your Family
- Make milk or a low-fat shake your beverage for an extra calcium boost.
- Go for grilled, broiled, or steamed foods more often than fried foods.
- Enjoy ethnic foods such as Chinese stir-fry, vegetable-stuffed pita or a Mexican burrito. Go easy on the sour cream, cheese and guacamole.
- Add tomato, peppers and other vegetables to all kinds of sandwiches to boost nutrients.
- Be sizewise about muffins, bagels, croissants and biscuits. Jumbo sizes have jumbo fat grams and calories.
Try something new once a week, such as:
- Fruits (pomegranate, pineapple, mango)
- Vegetables (deeply colored green, purple, orange vegetables have highest nutritional value)
- Grains (flaxseed, millet, oats)
Sometimes you have to eat on the run but fast food can be healthy if you make the right choices. Click here for several menu choices to look for and be careful next time you’re forced to eat and run.
The results will show up in your waistline. Use this guide to help ensure your meals measure up:
|• Three ounces of meat is about the size of a single deck of cards||• Three ounces of grilled fish is about the size of your checkbook|
• One serving of meat, fish, or poultry is about the size of a computer mouse
|• One ounce of cheese is about the size of four dice|
|• One-half cup of cut fruit or vegetables, pasta or rice is about the size of a small fist||• An average-sized bagel is about the size of a hockey puck (about half the size of the gigantic bagels we’re used to!)|
|• One cup of milk, yogurt, or chopped fresh greens is about the size of a tennis ball||• Two tablespoons of peanut butter is about the size of a ping pong ball|
• One ounce of snack food (e.g., pretzels, chips) is about one large handful.
Farmers markets have made a comeback all across our state. Many accept EBT cards and some even double food stamps! Click here for a listing of Douglas County Farmers Markets.
The US Department of Agriculture’s MyPlate program reminds everyone to eat healthy foods from the five food groups as illustrated in this familiar mealtime visual, a place setting. The program emphasizes:
- Balancing Calories
- Foods to Increase
- Foods to Reduce
Eating healthy doesn’t have to cost a lot. Use these tips to help make smart food choices that are also economical:
- Plan – Before you head to the grocery store, plan your meals for the week. Include meals that stretch expensive items into more portions, like stews, casseroles or stir-fry. Make a grocery list and stick to it! Then check for sales and coupons in the paper and online.
- Purchase – Buy groceries when you are not hungry or rushed. Stick to your grocery list and buy store brands if cheaper. Choose fresh fruits and vegetables in season.
- Prepare – Pre-cook meals that can be prepared in advance when you have time. Double or triple recipes and freeze meal-sized portions of soups and casseroles. Incorporate leftovers into a subsequent meal. Be creative with fruits and vegetables.
Learn more from these links: