MY NUTRITION

Which milk is the best one? • Are certain veggies better than others? • What are plant sources of protein? Should I take supplements? • Can I eat fruits at night?

What counts as a whole grain? • Should I juice?

A PLAN FOR HEALTHY EATING

Make your plate healthier }{Fill 1/2 your plate with vegetables,

1/4 with protein and 1/4 whole grains.

Make at least half of your grains whole grains.

Switch to low-fat (1%) or fat-free dairy.

Vary your proteins.

Focus on fruits.

Use healthy fats and oils when preparing meals.

Make water your beverage of choice.

Attend free classes led by a Baptist Health registered dietitian, food and nutrition expert. For more information, visit BaptistHealth.net/Wellness, email Programs@BaptistHealth.net or call Community Health at 786-596-3812.

Get Answers

My Foods

Circle the foods you currently eat. Write down one food per group you will try this week.

WHOLE GRAINSBrown rice I Bulgur I Millet I Oats

Quinoa I Whole-grain barley I Whole-grain corn Whole rye I Whole wheat I Wild rice I Popcorn I Amaranth

I will try:

LOW-FAT/FAT-FREE DAIRYMilk I Soy milk I Hard cheeses (cheddar,

mozzarella, Swiss, Parmesan) I Yogurt I Cottage cheese Ricotta

I will try:

NON-STARCHY VEGETABLES

Artichokes I Asparagus I Baby Corn Bamboo Shoots I Beets I Brussels Sprouts I Broccoli Cabbage (green, bok choy, Chinese) I Carrots I Cauliflower Celery I Chayotes I Cucumbers I Eggplants I Greens

(collard, kale, mustard, turnip) I Green Beans I Hearts of

Palm I Jicamas I Leeks I Mushrooms I Okra I Onions Pea Pods I Peppers I Radishes I Rutabaga I Salad

Greens (chicory, endive, escarole, lettuce, romaine, spinach,

arugula, radicchio, watercress) I Sprouts I Squash (cushaw,

summer, crookneck, spaghetti, zucchini) I Sugar Snap Peas Swiss Chard I Tomatoes I Turnips I Water Chestnuts

I will try:

STARCHY VEGETABLES

Beans I Lima Beans I Parsnips I Plantains Potatoes (white, red, yellow) I Pumpkins I Acorn Squash Butternut Squash I Green Peas I Corn I Yucca (cassava) Sweet Potatoes (yams)

I will try:

PROTEINSChicken I Lamb I Veal I Turkey I Eggs I Lean Beef

(round, chuck, roast, eye of round, top round, bottom

round, round tip, top loin, top sirloin, chuck shoulder, arm roasts) I Lean Pork (pork loin, tenderloin, center

loin, ham) I Seafood (crab, clams, cod, flounder, grouper, haddock, herring, halibut, lobster, mahi-

mahi, mussels, oysters, sardines, salmon, scallops, snapper, shrimp, tuna, tilapia, trout) I Beans and

Legumes (split peas, black-eyed peas, lentils) I will try:

FRUITSApples I Apricots I Avocados I Bananas Blackberries I Blueberries I Cantaloupes Cherries I Cranberries I Dates I Figs I Gojiberries Gooseberries I Grapefruits I Grapes I Guavas Honeydews I Kiwis I Kumquats I Lemons I Limes Lychees I Mangos I Mangosteens I Nectarines Oranges I Papayas I Passion Fruit I Peaches I Pears Pineapples I Plums I Pomegranates I Pomelos Prunes I Raspberries I Strawberries I Tangerines/

Clementines I Watermelons

I will try:

HEALTHY FATS and OILSPlant Oils (olive, canola, peanut, safflower, sesame,

soybean, sunflower, corn) I Avocados I Nuts (almonds,

peanuts, macadamia nuts, hazelnuts, pecans,

cashews, walnuts, pine nuts) I Seeds (chia, sunflower,

flax, sesame, pumpkin, hemp) I Fatty Fish (herring,

mackerel, sardines, salmon, tuna)

I will try:

Source: ChooseMyPlate.gov

Set SMART goals that are: Specific: The more specific, the greater the chance of accomplishing it.

Measureable: Quantify your goal by including a numerical value that will specify “how much” or “how many.”

Achievable: Set realistic goals that you can attain.

Relevant: Tailor your goals to your lifestyle. Everyone has different goals and different ways to achieve them, but only you can determine which goal has importance to you.

Timely: Establishing a time frame can create a sense of urgency to accomplish your goal.

My Goal Setting

*Consult with your doctor before beginning a physical activity routine. To download more MyNutrition tools, go to BaptistHealth.net/Nutrition. For more information, visit BaptistHealth.net/Wellness,

email Programs@BaptistHealth.net or call Baptist Resource Center at 786-596-3812.

6/1/2015 6/21/2015Date Set _________ Date Completed _________

Nutrition Goal

Physical Activity Goal*

Social/Family/Environment Goal

EXAMPLE

Nutrition Goal

Physical Activity Goal*

Social/Family/Environment Goal

I will have [_____] servings of veggies at lunch, [_____] days a week, by 7/21

I will walk [_____] minutes, [_____] times per week by 7/7

I will have [____] family meals together [_____] times a week by 7/14

BaptistHealth.net/Wellness