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In some foods, like most candies and sodas, all the calories are empty calories. These are called “empty calorie foods.” However, empty calories from solid fats ...
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As a result of participating in this segment of training, learners will be able to:
Breakfast Lunch Dinner Snacks Beverages
One Day Meal Plan
Portion Size
Savvy
Match the serving
size of each food by
drawing a line to the
picture that best
represents what
that size would look
like.
Healthy Eating & Diabetes
Define Your Plate Use a rule of three. This can help you lose weight and manage your diabetes by eating more non-starchy foods. Divide your plate in half. Fill one side with vegetables like spinach, broccoli, carrots, or green beans. Next, divide the empty side into two halves. Use one for starchy foods such as potatoes, whole grains like brown rice or quinoa or whole - grain bread or pasta. In the last section, add meat or another protein. On top of that you can also have an 8 ounce glass of low-fat milk and a half-cup of fruit. Vegetables have little effect on blood sugar.
Meats and other proteins can slightly raise blood sugar. Grains and other starchy vegetables raise blood sugar.
Turn to the Food Group Benefits in the “Fundamentals” section to find the nutrients and health of benefits of each of the Five Food Groups.
The Five Food Groups
Grains
Vegetables
Fruits
Proteins
Dairy
Food Group Benefits
What are empty calories?
Check the serving size and number of servings.
Calories count, so pay attention to the amount.
- Fat free doesn’t mean calorie-free. Lower fat items may have as many calories as full-fat versions.
This is where you’ll find the number of calories per serving and the calories from fat in each serving.
Know your fats and reduce sodium.
Enjoy your food, but eat less. Take the time to fully enjoy your food as you
eat it. Eating too fast or when your attention is elsewhere may lead to eating too many calories. Pay attention to fullness cues before, during and after meals. Use them to recognize when to eat and when you’ve had enough.
Balance Calories. Find out how many calories you need for a
day as a first step in managing your weight. Go to choosemyplate.gov to find your calorie level. Being physically active also helps you balance calories.
Avoid oversized portions. Use a smaller plate, bowl and glass. Portion out
foods before you eat. When eating out, choose a smaller size option, share a dish, or take home part of a meal.
Foods to eat more often: Eat more vegetables, fruits, whole grains and
fat-free or 1% milk and dairy products. These foods have the nutrients you need for health - including potassium, calcium, vitamin D, and fiber. Make them the basis for meals and snacks.
Switch to fat free or low fat milk They have the same amount of calcium and
other essential nutrients as whole milk, but fewer calories and less saturated fat.
Make half your plate fruits and
Choose red, orange, and dark green vegetables like tomatoes, sweet potatoes, and broccoli, along with other vegetables for your meals. Add fruit to meals as part of main or side dishes or as a dessert.
Foods to eat less often: Cut back on foods high in solid fats, added sugars and
salt. They include cakes, cookies, ice cream, candies, sweetened drinks, pizza, and fatty meats like ribs, sausages, bacon, and hot dogs. Use these foods as occasional treats, not everyday foods.
Make half your grains whole grains To eat more whole grains, substitute a whole grain
product for a refined product, such as whole wheat bread instead of white bread, or brown rice instead of white rice. Compare sodium in foods. Use the Nutrition Facts label to be able to choose lower
lower sodium versions of foods like soup, bread, and frozen meals. Select canned foods labeled “low sodium,” “reduced sodium,” or “no salt added.” Drink water instead of sugary drinks. Cut calories by drinking unsweetened beverages.
Soda, energy drinks, and sports drinks are a major source of added sugars and calories.