How to Eat Well
What are calories?
Calories are a measure of energy.
You get them from things you eat and drink.
Your body burns calories the way a car burns gas.
Non-starchy veggies (like broccoli, lettuce, and peppers) should take up how much of your plate?
Half
Fresh, frozen, or canned veggies: Which is best?
Frozen veggies are just as good for you as fresh veggies.
Try to choose fresh or frozen over canned.
Canned veggies are lower in vitamins & minerals and they can have added sodium for preservation.
Hot Pocket
Curried Jackfruit Pasty Filling | Basics (basicsmarket.com)
https://basicsmarket.com/recipes/curried-jackfruit-pasty-filling/
Sweets to Limit
Candy, cookies, corn syrup, honey, ice cream, molasses, processed snack foods, sugar, etc.
We all love these snacks but we can create healthier, homemade versions using cleaner, unprocessed, whole ingredients!
Why should you choose items that are low in fat and sugar?
Fat is high in calories. Plus, fats that are solid at room temperature can harm your heart.
Sweet foods can be high in calories, although not as high as fatty foods.
1 tablespoon of white sugar has 48 calories while1 tablespoon of butter has 102 calories.
Plus, sweet foods make your blood sugar go up.
A quarter
Why choose whole grains? What are some of your favorite healthy grains and starches?
100% corn tortillas, 100% whole grain cereal, 100% whole grain bread, black beans, brown rice, corn, green peas, lentils, oatmeal, popcorn, potatoes, pumpkin, yams, etc.
Whole grains are higher in vitamins, minerals, and fiber. Try to look for whole grains that are low in fat and sugar. Baked, low-salt corn chips & salsa, for example.
Cake for Breakfast?
Lemon Blueberry Snack Cake | Basics (basicsmarket.com)
https://basicsmarket.com/recipes/lemon-blueberry-snack-cake/
What is fiber?
Fiber is a type of carbohydrate that passes through your body without being digested.
True or False:
You can enjoy small amounts of dairy foods (such as 1 cup of skim milk) and fruit (such as one apple, half a banana, or 1/2 cup berries).
True!
What are you favorite healthy protein foods? Dairy?
Proteins: Eggs, fish and seafood (catfish, cod, shrimp), lean meat (lean ground beef, chicken and turkey without skin, pork loin), small portions of nuts (high in fat), etc.
Try to choose low fat proteins.
Dairy foods: Low-fat cheese, plain low-fat soy or almond milk, plain nonfat or low-fat yogurt, skim or low-fat milk, etc.
Remember that dairy foods should be eaten in smaller quantities. Try to choose dairy foods that are low in fat and sugar.
Veggie-licious
Roasted Carrots with a Honey Spice Glaze and Carrot Greens Salad | Basics (basicsmarket.com)
https://basicsmarket.com/recipes/roasted-carrots-with-a-honey-spice-glaze-and-carrot-greens-salad/
Just Like Take-Out
Vietnamese-Style Summer Rolls with Peanut Sauce | Basics (basicsmarket.com)
https://basicsmarket.com/recipes/vietnamese-style-summer-rolls-with-peanut-sauce/
In order to lose one pound per week, you'll need to cut out about how many calories per week?
About 3,500
Grains and starchy foods (such as potatoes and oatmeal) should take up how much of your plate?
A quarter
Name some non-starchy veggies! What are your favorites?
Asparagus, broccoli, cabbage, carrots, celery, cucumbers, leafy greens, mushrooms, onions, peppers, tomatoes, etc.
These are great with low fat/sugar dips made with ingredients like plain nonfat yogurt, herbs, and spices.
Warm and Comforting
Kale, Sausage, and White Bean Soup | Basics (basicsmarket.com)
https://basicsmarket.com/recipes/kale-sausage-and-white-bean-soup/
Fatty foods to limit
Try to look for fat alternatives. We'll talk about grocery shopping tips in class 8.
Why should you choose items that are high in vitamins, minerals, and protein?
Your body needs them to be healthy. Many of us don't get enough of them.
What are the healthiest beverages to drink? Why is it important to hydrate?
Drinks that have low or no calories (such as water, sparkling water, or coffee without sugar) are best.
Staying hydrated is critical for regulating body temperature, protecting organs and tissues, lubricating and cushioning joints, and getting rid of wastes in the body.
Staying hydrated can also curb your hunger.
What are your favorite healthy fruit choices?
Fruits: apples, apricots, blueberries, dates, grapefruit, grapes, oranges, strawberries, etc.
Frozen fruit is just as good for you as fresh fruit. Try to limit sweetened canned fruit, dried fruit, and juice. They are higher in sugar. Plus, juice has very little fiber, so it doesn't fill you up the way whole fruits do.
Not-A-Lame Salad
Three Bean Citrus Salad with Pan-Seared Chicken Breast | Basics (basicsmarket.com) https://basicsmarket.com/recipes/three-bean-citrus-salad-with-pan-seared-chicken-breast/
Fruits Galore
Mega C Smoothie | Basics (basicsmarket.com)
https://basicsmarket.com/recipes/mega-c-smoothie/
Stuffed Baked Apples | Basics (basicsmarket.com)