Healthy Eating

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Oils & Others Is there another group Yes. Oil & Others is a not a main food group. They give your body fat and carbohydrates but not a lot of protein, fiber, vitamins or minerals. Some of these do have something called „fatty acid‟ which your body needs. Luckily, your body gets these from some foods in the main food groups. fats oils from fish oils from nuts liquid oils candy cookies cakes How do you choose healthy foods chips and other salty snacks mayonnaise cream cheese butter margarine soft drinks fat carbohydrates Vegetables, fruits and whole grain foods are the best choices. Eat many different types of these foods. Try to make them the main part of your diet. Fat-free and low-fat milk, cheese, or yogurt are other healthy food choices. Choose types of meat, fish, and poultry that have little fat. Which vegetables are the healthiest Brightly colored red, yellow, orange and dark green are super choices. Try red, yellow, or orange peppers, broccoli, kale, spinach, sweet potatoes and carrots. These are especially great for your body. They are loaded with good nutrients. Which fruits are the healthiest Eat a variety of fruit to help your body get what it needs. Good choices to have often are bananas, prunes, dried peaches and apricots, cantaloupe, honeydew melon and orange juice. What about whole grains Whole grain foods are grains like brown rice and popcorn and also breads and crackers that have the words “whole grain” or “whole”. Grain foods that aren‟t whole are refined. Refined grains lose fiber and other things that are good for your body. So, think “whole”! What about water Oils & Others does not help your body (except for healthy fats) high in fat and/or sugar only eat these occasionally There is no set rule on how much you should drink each day. Here are some tips to keep your body hydrated: Your urine should be a pale to yellow color. If it is dark, you may not be getting enough water. Answer your thirst – if you are thirsty, drink! On hot days and when you exercise, your body will need more water. Healthy Eating [Reading Level: intermediate, abbreviated] Page 4 of 6 Sonoran University Center for Excellence in Developmental Disabilities
Daily Food Needs Which foods are best to limit Try to eat only a small amount, if any, of these foods: foods high in fat [especially trans-fat & saturated fat] foods with a lot of added sugars [soda, sugary cereal] foods with a lot of salt [potato chips, processed foods] alcohol [high ball, beer, wine] Which foods are best to avoid Most fast food is unhealthy. Fast food is usually very high in bad fats and added sugars. Fast food servings also tend to be more food than you need. What and how much should you eat Each person has different food needs. The types and amount of food your body needs depends on many things. Some of these things are how old you are, if you are male or female, how much you weigh and how active you are. Also, some people have special food needs. Talk to your doctor to find out how much your body needs. Another way to find out is to go to the website www.mypyramid.gov. You can type in information about yourself. It will figure out how much of each kind of food your body needs. Here is an example of what an average adult needs daily from each group: Vegetables 2 ½ cups 1cup = 1 cup raw or cooked vegetables, or vegetable juice 2 cups raw leafy greens Fruits 2 cups 1 cup = 1 cup fruit or 100% fruit juice ½ cup dried fruit Grains 6 ounces 1 ounce = 1 slice bread 1 cup dry cereal ½ cup cooked rice, pasta, or cereal Meats & Beans Milk 5 ½ ounces 3 cups 1 ounce = 1 ounce meat, poultry, or fish ¼ cup cooked dry beans 1 egg 1 tablespoon of peanut butter ½ ounce of nuts 1cup = 1 cup milk or yogurt 1 ½ ounces of cheese Healthy Eating [Reading Level: intermediate, abbreviated] Page 5 of 6 Sonoran University Center for Excellence in Developmental Disabilities
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Healthy Eating

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