Family Healthy Eating

Hailey RoweBurns Recreation CenterLoyola Marymount University

Nutrition 101

• Balanced diet

• What should you be feeding yourself and your kids?

• Food labels

• Final thoughts

Balanced Diet For WomenCarbs Protein Fats

Balanced Meals25-40 grams of fiber per day

About 15 grams per meal

60-90 grams of protein per day20-30 grams of protein per meal

Lots of healthy fats throughout the day

Avocados, Nuts (raw)Cooking: Coconut oil, gheeGrass-fed butterFatty fishEgg yolks

Breakfast

• Fiber: Avocado (10 g), 2 cups of Spinach (2-3 g), Red Bell Pepper (2-3 g)• Protein: 3-4 Eggs (18-24 g)• Fat: 1 tablespoon of coconut oil to cook the eggs

On-the-go• Fiber: 2 cups strawberries (6 g), 1 cup of raspberries (8 g)• Protein: 1 cup of full-fat unsweetened Greek Yogurt (18

g); Add cinnamon• Fat: handful of nuts

Lunch

• Fiber: 4 cups of Romaine lettuce (4 g), 1 cup of carrots (8 g), 3 tablespoons of hummus (3 g)• Protein: Turkey patty (20 g)• Fat: Avocado or 1 tbsp of olive oil

On-the-go• Fiber: Apple (4 g), Whole grain piece of bread (12 g)• Protein/Fat: 4 tablespoons (2 servings) of almond butter,

add cinnamon

Dinner

• Fiber: Baked Sweet potato (4 g), 2 cups of green beans (7 g), ½ cup of quinoa or brown rice (6 g)

• Protein: meat of your choice or fish like Tilapia (23 g), Salmon (17 g)

• Fat: 1-2 tablespoons of butter (not margarine)

On-the-go• Fiber: 10 stalks of celery (6 g), 1 cup raspberries (8 g)• Protein: 1/2-1 cup of cottage cheese (14 g) or 3 hard-

boiled eggs • Fat: Almond butter for the celery or guacamole for the

eggs

SnacksVeggie/berry smoothies

Bake kale chips

Nuts/Trail mix (Try to avoid hydrogenated oils & added sugar)

Popcorn (popped in coconut oil)

Hard-boiled eggs

Veggies & hummus

Whole grain toast with avocado and olive oil

Fruit (pear, apple, grapefruit, grapes, or other) and nuts

Mary’s gone crackers70%-100% cacao dark chocolate

Edamame

Quest bar (Only the flavors with no sucralose)

Cheese

Reading Food Labels

Final Thoughts

•Start small.•Mix new, healthy foods with favorite foods.•Plan.•Enjoy!

Eating Out on a Healthful Diet• Tips for restaurant meals include:• Avoid breaded or fried foods

• Order salad (w/ dressing on the side) instead of soup

• Ask for steamed vegetables• Substitute vegetables for potatoes or rice• Avoid cream sauces or cheese sauces

• Order small portions (such as appetizers)

Dietary Guidelines• Dietary Guidelines for Americans

• Maintain body weight in a healthy range

• 30 min/day of moderate physical activity

• Eat sufficient amounts of fruits and vegetables

• Choose high fiber foods

• Avoid TRANS fats (hydrogenated cottonseed oil,

vegetable oil, etc.)

• Consume < 2300 mg of sodium

• If you drink alcohol, do so moderately

To manage body weight and prevent weight gain,

engage in 60 min of moderate to vigorous

physical activity on most days of the week

To sustain weight loss, participate in 60-90 min of moderate physical activity

on a daily basis

Resources• American Dietetics Association:

http://www.eatright.org• USDA

http://www.mypyramid.gov/

• Nutrition Data

http://www.nutritiondata.com/