Diet & Nutrition / Healthy Eating

1. Diet & Nutrition / Healthy Eating BY: Erica Webb

2. Start slow and make changes to your eating habits over time. • Try to make your diet healthy overnight isn’t realistic or smart. • Changing everything at once some time usually leads to cheating or giving up on your new eating plans. • Make smell steps , like adding a good salad to your diet and some different colors fruits and vegetables to your diet once a day and switch from butter to olive oil when cooking.

3. Think of water as food groups in your diet: • Water – Water helps flush our systems of waste. • Help you make healthier food choices.

4. Healthy eating tip 4: Fill up on colorful fruits and vegetables : • Fruits and vegetables are healthy diet. • They are low in calories and nutrient dense. • They are packed with vitamins, minerals , and fiber. • Try to eat a rainbow of fruits and vegetables every day with every meal – the brighter the better.

5. Recommended Daily Fat Intake: Total calories per day : Saturated fat in grams: Total fat in 1,600 18 or less grams: 2,000 20 or less 53 2,200 24 or less 65 2,500 25 or less 73 2,800 31 or less 80 93

6. A quick definition of healthy carbs and unhealthy carbs: • Healthy carbs: are (sometimes know as a good carbs) include whole gains, beans, fruits, and vegetables. • Healthy carbs: are digested slowly, helping you feel full longer and keeping blood sugar and insulin levels stable. • Unhealthy carbs: are bad carbs . Foods such as white flour , refined sugar , and white rice that have been stripped of all bran. Fiber, and nutrients. • Unhealthy carbs: digest quickly and cause spikes in blood sugar levels and energy.

7. Sugar & Salt : • Sugar causes energy ups and downs and can add to health and weigh problems. • Salt: if you eat to much salt can cause high blood pressure and lead to other health problems. • Salt: try to limit sodium intake to 1,500 to 2,300 mg per day.

8. Do healthy people have any question ? • This is bad 4 u ok