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    Making Healthy Choices

    Healthy Carbs and Fiber

    Healthy carbs provide us with lasting energy and are a source of many vitamins, minerals and fiber.

    Because carbs raise your blood glucose and insulin levels, it is important to limit serving sizes at each meal. Limit grains, sweets and starches as they cause a quick rise in blood sugar.

    Examples and serving sizes of healthy carbs include:

    • 1 small whole piece fruit (eat edible peels)
    • 1/2 cup diced fruit or 1 cup berries or melon
    • 1 cup milk or 6 oz. yogurt
    • 1/2 cup dry beans or legumes, cooked


    Healthy Proteins

    Protein has many functions in the body. It is needed to build and repair body tissues and form hormones and enzymes. Protein helps manage weight by maintaining muscle mass and keeping us full.

    Examples and serving sizes include:

    • 3 oz. chicken breast is the size of a deck of cards
    • 1 whole egg equals 1 oz.
    • 3 dice equals 1 oz.
    • A 6 oz. fish filet is the width and length of a checkbook

    Purchase wild-caught fish, grass-fed beef and cage-free poultry. They contain a healthier fat profile and are richer in omega-3 fats and lower in omega-6 fats.


    Healthy Fats

    Our bodies require healthy fats to function properly, and it is important to add these to your daily nutrition plan. In addition, fat provides a sense of satiety or fullness, resulting in fewer cravings.

    How to identify unhealthy fats on food labels:
    Pay attention to the grams of trans-fat on the label. The goal is zero grams daily as trans-fat has been linked to heart disease and cancer. The American Heart Association cautions the average adult to limit these fats to less than 2 grams daily. Even if the label claims to contain zero grams, it can still contain trans-fats. Look for words such as "hydrogenated,' "partially hydrogenated," "margarine," or "shortening" on the label and avoid these foods.

      Eat this!
    Not that!
    Olive oil, avocado oil, walnut oil, flax oil, coconut oil, pecan oil  Vegetable oil, canola oil, soybean oil 
    Butter, butter with olive oil spread  Margarine or any spread or spray containing partially hydrogenated or hydrogenated oil, shortening 
    Walnuts, almonds, pecans, and most other natural or dry roasted nuts and seeds  Packaged trail mixes, oil-roasted nuts, honey-roasted nuts 
    Homemade salad dressings made with healthy oils, olive oil mayo, oil and vinegar

    Commercial salad dressings and spreads, mayonnaise containing soybean oil

    Fried foods

    Packaged cookies, crackers, snacks, cake mixes and icing


    Quick Tips

    1. Remember to include PROTEIN, FAT AND FIBER in each meal and snack!
    2. Make WATER your primary beverage. You need more than 8 cups daily!
    3. Tracking your daily intake is a highly effective tool in weight control.
    4. Your FIBER sources should include mainly FRUITS and VEGETABLES