Tips for Healthy Eating - UC Davis

[Pages:6]Healthy Eating for Kids and Teens

Eat meals at home.

o Choose one place in the house for eating, such as the kitchen table.

o Reduce fast food and restaurant meals.

Eat breakfast every day.

o Skipping meals may lead to extreme hunger, over-eating, and poor food choices.

o See page 3 for breakfast ideas.

Plan ahead for meals and snacks.

o Cook large meals on the weekends and keep leftovers in the refrigerator or freezer to use for quick meals during the week.

o Keep healthy snacks readily available so that you can grab and go. See page 4 for snack ideas.

o Do not keep problem foods around the house (a problem food is one that you are likely to eat too much of or too often if it is available). Common problem foods are candy, chips, cookies, crackers, butter popcorn, juice, and soda.

Eat more whole fruits and vegetables.

o Include at least 1 fruit or vegetable at every snack and meal.

Keep your drinks sugar-free.

o Choose water to drink most often. o Choose nonfat or 1% milk. o Avoid sugar-sweetened drinks including fruit juice, fruit punch,

sports drinks, coffee and energy drinks, and soda.

Control your portion size.

o Do not eat straight from the bag or box. Choose single serving bags or serve a small helping in a small bowl or plate. Read the nutrition label for suggested serving size.

o Restaurant entrees are usually much too big for one person. When eating out, share your meal or take half home.

Clinical Dietitians, Food & Nutrition Services, UC Davis Medical Center (10/18) ? 2018 The Regents of the University of California. All Rights Reserved.

Plate Model for Meal Planning

1 serving unsweetened milk or Water

1 serving fruit

? Plate: Non-starchy vegetables

? Plate: Protein

Examples: chicken or turkey (no skin), lean beef, fish, beans, lentils, eggs, tofu

Examples: Salad, green beans, tomatoes, carrots, broccoli, asparagus, bell pepper, mushrooms, spinach

? Plate: Starch

Examples: whole-wheat bread, bagel, tortilla, pita bread, waffle, pancake or pasta, brown rice, unsweetened cereal, potato, corn, peas

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Clinical Dietitians, Food & Nutrition Services, UC Davis Medical Center (10/18) ? 2018 The Regents of the University of California. All Rights Reserved.

Fast and Healthy Breakfast Ideas

Breakfast sandwich: whole- wheat bagel thin with a fried egg (cooked with no added fat), 1 slice deli turkey, and sliced avocado (? whole) o Tip: Cook the egg the night before and refrigerate. Quickly reheat in the morning.

Granola bar + 1 hard-boiled egg + fruit o Tip: Choose a bar with at least 3 grams of fiber and less than 10 grams of sugar.

1 cup plain yogurt with ? cup dry unsweetened cereal + whole fruit o Tip: Choose a cereal with at least 3 grams of fiber and less than 10 grams of sugar per serving.

1 packet instant oatmeal (unsweetened) made with milk, ? cup fruit, and 1 oz nuts o Tip: "Overnight oats" are a faster way to enjoy your oats in the morning. Look online for lots of recipes.

? cup cottage cheese + fruit 1 piece of toasted whole-grain bread with 2 Tablespoons of peanut or almond

butter + whole fruit 1 cup kefir + scrambled eggs (cooked with no added fat)

o Tip: Add vegetables to the scrambled eggs. Smoothie made with fresh or frozen fruit, vegetables, and milk or yogurt

o Use this basic recipe: 1 cup leafy greens + 1 cup liquid base (milk or kefir, coconut water, or 100% fruit juice) + 1.5 cups fresh or frozen fruit + ice until desired consistency

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Clinical Dietitians, Food & Nutrition Services, UC Davis Medical Center (10/18) ? 2018 The Regents of the University of California. All Rights Reserved.

Healthy Snacking

Snacks can be part of a healthy diet. Snacks can help you avoid becoming too hungry and prevent over-eating at meals. Prepare snacks ahead of time so they are easy to "grab-andgo".

Choose snacks from the green column most often.

Green Light Foods

Yellow Light Foods

Red Light Foods

Canned fruit or fruit cups in

100% juice

100% fruit juice

Raw fruits Raw or cooked

vegetables

Dried fruit (without added sugar)

Fruit or vegetable squeezer or pouch (without added

Canned fruit or fruit cups in syrup

Fruit snacks, fruit leather Fruit-flavored candy or

sugar) or unsweetened

gummies

applesauce

Buttered popcorn, kettle

Rice cake Unsalted nuts and seeds Unsalted plain popcorn 100% whole-grain

crackers

Baked potato chips Low-fat microwave popcorn Pretzels Salted or flavored nuts and

seeds Unsalted pita chips

corn Candied nuts Graham crackers Potato or corn chips,

cheese-flavored chips, sandwich crackers, buttered

crackers

Part skim cheese Plain Greek yogurt Plain kefir Plain yogurt

Flavored yogurt Fruit sorbet or frozen yogurt Full fat cheese Sugar-free pudding or Jell-

O?

Ice cream, pudding pop, popsicles

Pudding

Any cereal with cartoon

High-fiber, low sugar cereal

High-fiber, low-sugar granola

Fruit and nut bar Granola with dried fruit or

yogurt bits

characters Candy or energy bar Fruit pies Granola/cereal with

chocolate

Based on the Go, Slow, and Whoa Plan by the National Heart, Lung and Blood Institute.

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Clinical Dietitians, Food & Nutrition Services, UC Davis Medical Center (10/18) ? 2018 The Regents of the University of California. All Rights Reserved.

Shopping Guide

Use this table to help make your grocery list. Choose foods from the green column most often.

Vegetables Fruits

Green Light Foods

Yellow Light Foods

Raw or cooked vegetables

Oven-baked French fries or sweet potato fries

Starchy vegetables (e.g. corn, peas, winter squash, potatoes)

Vegetables cooked with butter, oil, or cream sauce

Red Light Foods

Deep-fried vegetables (e.g. French fries, hash browns, tempura vegetables, onion rings)

Fresh or frozen fruits, including avocado

Canned fruit or fruit cups in 100% juice

Dried fruit (without added sugar)

Fruit pouches (without added sugar) or unsweetened applesauce

100% fruit juice Canned fruit or fruit cups

in syrup Fruit snacks, fruit leather Fruit-flavored candy or

gummies Fruit in desserts (e.g.

apple pie)

Meat/ Protein

Fish and poultry without skin cooked without added fats

Lean beef and pork cooked without added fat

Dried beans, including edamame/soy beans, black eyed peas

Whole eggs, cooked without added fat

Lentils and split peas Low-fat lunch meat Nuts and seeds (unsalted) Peanut butter (natural, no

added sugar or oil) Tempeh Tofu Tuna, canned in water

Ham, Canadian bacon Fish and poultry with skin Meat substitute (< 3g fat

per serving) Tuna, canned in oil Peanut butter Turkey bacon

Bacon Beef (prime cut, ribs, 80%

ground beef) Chicken nuggets Fried chicken Fried fish Hot dogs, lunch meat Pepperoni Sausage Whole eggs cooked with

fat

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Clinical Dietitians, Food & Nutrition Services, UC Davis Medical Center (10/18) ? 2018 The Regents of the University of California. All Rights Reserved.

Bread/ Starch

Dairy/ Milk Products

Fats/ Condiments

Beverages

Green Light Foods

Yellow Light Foods

100% whole-grain bread and pasta

100% whole-grain crackers

100% whole-grain tortilla or pita bread

Brown rice, wild rice High-fiber, low sugar

cereal or granola (at least 3 grams of fiber and less than 10 grams of sugar per serving) Hot and cold unsweetened cereals Popcorn (unsalted, plain) Quinoa Rice cake Cottage cheese (fat-free or low-fat) Milk (fat-free or 1%) Part-skim cheese Plain yogurt (regular or Greek) or kefir

Baked potato chips Granola with dried fruit or

yogurt bits Homemade biscuits and

cornbread Low-fat microwave

popcorn Pretzels, pita chips

(unsalted) Salted or flavored nuts

and seeds White refined flour bread,

rice, pasta

Flavored low-fat yogurt Soy cheese Soy yogurt products

Avocado or guacamole Hummus Ketchup Mustard Olive oil Olive tapenade Salsa Tzatziki

Water Unsweetened (fortified)

milk alternatives: soy, almond, rice Unsweetened iced tea (decaffeinated)

Butter Canola oil Low-fat sour cream Light salad dressing Mayonnaise Soft margarine Vegetable oil

100% fruit juice Coconut water Diet soda Diet iced tea Sweetened coconut milk

beverage Sweetened milk

alternatives: soy, almond, rice

Red Light Foods

Butter popcorn, kettle corn Candied nuts Doughnut French toast, pancakes,

waffles, crepes Muffin Potato or corn chips,

cheese-flavored chips, sandwich crackers, buttered crackers Sweet roll Sweetened granola/ cereal with chocolate, any cereal with cartoon characters Taco shells

Flavored milk Full-fat cheese including

American, Colby, Swiss and Cream cheese Ice cream, popsicles, pudding pops Processed cheese spread Whole milk and yogurt Cheese sauce Cream sauce Gravy Lard Regular salad dressing Sour cream Stick margarine Tartar sauce

Regular soda Sports drinks Sugar-sweetened iced

teas, juices, punch, and lemonade

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Clinical Dietitians, Food & Nutrition Services, UC Davis Medical Center (10/18) ? 2018 The Regents of the University of California. All Rights Reserved.

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