Healthy Eating
Healthy Eating
Healthy Eating
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Meats & Beans<br />
Grains<br />
Milk<br />
grains:<br />
wheat<br />
oat<br />
rye<br />
corn<br />
rice<br />
whole grain foods:<br />
brown rice<br />
wild rice<br />
popcorn<br />
oatmeal<br />
breads, crackers,<br />
tortillas, cereal and<br />
pasta made with<br />
whole grains<br />
refined grain foods:<br />
white rice<br />
bread, cracker,<br />
tortilla, cereal<br />
and pasta made<br />
with whole<br />
grains<br />
Grains<br />
whole grains lower<br />
the risk of many<br />
diseases<br />
extra fiber in whole<br />
grains makes you feel<br />
full, so you eat less<br />
fiber<br />
carbohydrates<br />
vitamins<br />
B (thiamin,<br />
riboflavin, niacin,<br />
& folate)<br />
minerals<br />
iron, selenium, &<br />
magnesium<br />
meats:<br />
beef<br />
pork<br />
lamb<br />
venison<br />
rabbit<br />
buffalo<br />
poultry & eggs:<br />
chicken<br />
turkey<br />
duck<br />
goose<br />
eggs (chicken, duck)<br />
fish:<br />
finfish (salmon, trout,<br />
halibut, snapper,<br />
bass, swordfish)<br />
shellfish (shrimp,<br />
oysters, lobster,<br />
squid, mussels,<br />
clams, crabs)<br />
canned fish (tuna,<br />
salmon, anchovies)<br />
milk<br />
flavored milk<br />
cheese<br />
yogurt<br />
dry beans & peas:<br />
beans (black, pinto,<br />
navy, garbanzo,<br />
soy or edamame,<br />
lima)<br />
peas (black-eyed,<br />
lentils, split)<br />
tofu<br />
nuts & seeds:<br />
almonds<br />
cashews<br />
hazelnuts<br />
peanuts<br />
peanut butter<br />
almond butter<br />
pecans<br />
walnuts<br />
pistachios<br />
seeds (sesame,<br />
sunflower, flax,<br />
pumpkin)<br />
pudding<br />
ice cream<br />
frozen yogurt<br />
Meats & Beans<br />
lean meats and fish<br />
are a good source of<br />
protein and iron<br />
some foods from this<br />
group (salmon, flax<br />
seeds, walnuts)<br />
contain omega-3 fatty<br />
acids – healthy fats<br />
that reduce the risks<br />
of certain diseases<br />
and provide other<br />
health benefits<br />
protein<br />
fat<br />
vitamins<br />
B (niacin, thiamin,<br />
riboflavin, B6) & E<br />
minerals<br />
iron, zinc,<br />
magnesium<br />
Milk<br />
helps build and<br />
protect your bones<br />
fat<br />
carbohydrates<br />
vitamins<br />
calcium, D<br />
minerals<br />
potassium<br />
water<br />
<strong>Healthy</strong> <strong>Eating</strong> [Reading Level: intermediate, abbreviated] Page 3 of 6<br />
Sonoran University Center for Excellence in Developmental Disabilities
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