Eating Healthy at the Highlands

Haley Schlechter –Student Intern

A Well-Balanced Diet:

• Assures healthy sources of carbohydrates, proteins, fats, vitamins, minerals, fiber, and antioxidants through your diet alone.

• Whole Grains

• Fresh fruits and Vegetables

• Lean meat and meat alternatives such as: Fish, Poultry and Legumes

Carbohydrates:

•Nutrients commonly associate with carbs: fiber, folate, vitamin A and B and potassium

• Give you energy

• Decrease constipation

• Can help reduce cholesterol levels

• Reduce risk of both diabetes and heart disease

Try These Carbohydrates:

• Cous Cous

• Roasted Beet Salad

• Zucchini and grape tomato sauté

• Brown rice

• Sweet potatoes

• Fresh fruits and vegetables

Proteins:

•Nutrients commonly associate with proteins: zinc, iron, B vitamins, magnesium and omega-3 fatty acids • Support and promote muscle growth

• Maintain your immune system

• Maintains and support tissues and bones

• Carry important nutrients throughout your body

• Energy source

Try These Proteins:

• Turkey Sausage with Arugula & Feta

• Seared Shrimp & Mango Salsa

• Lentil Spinach soup

• Flank Steak Taco Salad

• Snapper Vera Cruz

Fat:

•Nutrients commonly associate with

fats: omega-3 fatty acids and vitamin E

• Maintain and support cell growth through entire body

• Storage form of energy for times of need

• Provide insulation for body temperature regulation

• Brain development

• Managing Inflammation

Try These Healthy Fats

• Avocados

• Salmon and other fatty fish

• Olive Oil

• Nuts (Almonds, Walnuts, Peanuts)

But Limit these Unhealthy Fats:

•Cream Sauces & Gravies

•Butter/ Lard, Mayonnaise

•Cheese Dishes

•Organ Meat and marbled meats

•Margarine

What should your plate look like?

Vitamins and Minerals • Vitamin A: maintain healthy skin, teeth, skeletal tissue

• Found in bright red plant based foods

• B vitamins: helps your body use or make energy

• Found in proteins: fish poultry, meat, eggs and dairy products

Vitamins continued:

• Vitamin C: antioxidant helping skin, bones and connective tissue, promotes healing and helps your body absorb iron

• Many fruits and vegetables

• Vitamin E: antioxidant helping immune system and metabolic processes

• Nuts and seeds, leafy greens

Minerals: • Lycopene: powerful antioxidant that help protect

cells from damage, preventing cancer

• Red fruits and vegetables

• Phenols: antioxidant

• Berries, dried beans, grapes, onions

• Indoles: phytochemical helping to prevent disease

• Cruciferous vegetables

Minerals continued:

• Allicin: lipid lowering, anti-blood coagulation and anti-hypertension power

• White vegetables, namely garlic

• Selenium: required for proper thyroid function

• Tree nuts, lean meats, fish

Eating Colorfully!

Match the health benefits with the color food group they are most commonly

associated with!

Carotenoids/ Vitamin C, for Healthy Vision & Immune Function

Carotenoids/ Vitamin C, for Healthy Vision & Immune Function

Indoles, Vitamin E, C & Reduces Cancer Risk

Indoles, Vitamin E, C & Reduces Cancer Risk

Phenols, Folate & Promotes Improved Memory

Phenols, Folate & Promotes Improved Memory

Lycopene, Vitamin A & C & Reduce Cancer Risk

Lycopene, Vitamin A & C & Reduce Cancer Risk

Vitamin C & Folate, Allicin, Selenium & Promote Heart Health

Vitamin C & Folate, Allicin, Selenium & Promote Heart Health

Tastefully Healthy Lifestyle:

Make choosing healthy options a lifestyle rather than a diet! By eating healthy options at every meal you assure yourself a balance diet. This can aid in healthy aging and a longer, happier life.

On the Menu:

Look for the Tastefully Healthy symbol on the dining room menus for great

options every day.

Tastefully healthy entrees coming this summer:

• Veal Piccatta

• Grilled Peaches with Pork

• Haddock with Tomato Olive Tapenade

• Turkey Mango Salad

• Garden Mint Soup

• Gazpacho

• Baby Kale Blackberry Salad

Questions?

Thank you so much for coming out today!