 Nutrition...
Nutrition is very important for staying healthy.
It’s an important preventative measure against diseases
such as cancer, diabetes, heart disease and obesity. Steam,
bake, or grill foods. Avoid frying! Drink water instead
of soft drinks. There are so many preventative measures,
remember, you are what you eat!
Some
Useful Tips...
Choose whole grains. It provides energy and fiber! |
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Example servings: 1 slice of whole wheat
toast (make sure label says "whole wheat flour"),
½ bagel, ½ plain or vegan (vegetarian)
muffin, ¾cup (175ml) hot cereal, 30g unsweetened
cold cereal, ½ cup (125ml) brown rice/pasta. |
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Add a variety of fruits and vegetables to your
day. They are packed with nutrients
and fiber! |
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Example servings: 1 medium size piece
of fruit, 1/2cup (125ml) fresh or frozen vegetables,
1/2cup (125ml) juice, 1cup (250ml) salad. |
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Choose lean protein. It provides iron and other
nutrients! |
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Example servings: 3-4oz meat, poultry,
or fish, ½ can fish, 3-4 egg whites, 1/2cup (125ml)
beans, 1/3cup (100g) tofu. |
Get your daily calcium requirements to help build
and maintain
strong bones! |
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Example servings: 1cup (250ml) skim milk,
3/4cup (175) non-fat yogurt (check for ones containing
no aspartame). |
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Good fats are important because they provide essential
fatty acids! |
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Example servings: 1tbsp olive oil, 1tbsp
UDO’s oil, 1 tb sp flaxseed oil, 2tbsps natural
peanut butter, 9 almonds. |
Recipe
Corner ...
Here is a couple of the ideas on how to get
in your daily protein:
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Banana Protein Shake
1 1/2 cups skim milk
1/2 cup egg whites
1/2 cup frozen yogurt
1 banana
1 tb sp honey
Blend all ingredients in a blender
for about 1 minute. |
Pina Colada Smoothie
1 1/2 cups fresh pineapple juice
1/3 plain yogurt, or kefir
1/2 cup pineapple chunks
1 tsp coconut flavoring
1/8 tsp white stevia powder, or to taste
Blend all ingredients in a blender
for about 1 minute.
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 Nutrition
Links...
Not sure what to eat? Here are some useful
links to help you eat smart:
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Protein Factory