How To Eat Healthy

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Go Veg!
Session 2
What can I eat if I dont eat meat??
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A (Lacto-Ovo )Vegetarian

• is An individual who lives on a plant based
  diet free of meat, fish, or poultry in any form.

A Vegan
is A Vegetarian who also does not eat dairy
products and eggs.
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4 Reasons Why People Become Vegetarian and Vegan

• Improve and maintain their HEALTH.
• Concern for the ENVIRONMENT, for themselves and
  their children.
• The desire to help alleviate WORLD HUNGER.
• The desire to prevent ANIMAL CRUELTY

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How To Eat Healthy

• Life Beyond Junk Food Fast Food

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Identify and Convert Foods That You Enjoy

• What are some meals that you eat now, at home or
  out, that you like?
• If you are willing to eat healthier, a good place
  to start is to take meals that you already like
  and convert them to a healthier, vegan, version.

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Veggie Burger
Tofu Scramble
Vegan Mac n Cheese
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• What are some other meals or a dish that youd
  like to try?
• A good rule of thumb to making healthier food
  choices is to
• reduce the simple carbohydrates, fried foods, and
  unhealthy fats, and
• replace them with more vegetables, fresh fruits,
  grains, nuts, and beans.

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Experiment With New Foods
People can get in the habit of eating the same
foods. Sometimes its just easier because we
know how it tastes, we know how much it costs, we
know where it isits familiar. Anyone feel like
you eat the same things all the time? Have you
thought about trying different kinds of foods?
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Exotic Fruits
Variety
Colorful!
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Think of all the different places there are on
the planet and the variety of foods there
within all the different cultures and ethnicities
in our world.
We can find and try so many different foods if we
just look!
All Around The World
Experiment and be creative!
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Even within our own Country we have many
subcultures and demographics where certain foods
are common
For example Tropical fruits oranges from
Florida and corn potatoes from the Midwest.

• Can you name some cuisines or foods from
  different cultures that we can find here in
  America?

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International Foods
Jamaican
Italian
Chinese
Mexican
Indian
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• If you could go anywhere in the world to eat,
  where would you go?
• You can go on your own culinary journey.
• Broaden your horizons enjoy your eating
  experiences while being healthy!

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• Can anyone think of a fruit, veggie, bean or
  grain that seems different to you or uncommon?
• For instance, grits and collard greens not
  common foods in New England but traditional soul
  food in the South.

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Black Eyed Peas, Corn Bread, Collard Greens, and
Sweet Potato
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Choose Low Fat Healthy Options
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• Why should you eat low-fat healthier foods?
• To reduce your chances of being overweight,
  having high blood pressure, diabetes or heart
  disease.
• How can you choose low fat, healthier foods?
• By becoming knowledgeable about those foods
  willing to make the healthy choice.
• Avoid canned vegetables, packaged processed
  foods.
• Eat more fruits veggies! Fresh or Frozen best.

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Nutrition Rainbow
Colorful plant foods provide an abundance of
cancer-fighting immune boosting nutrients!
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Choose Variety
Fruits and Veggies
Healthy Fats
Grains
Beans
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• Visit the grocery store or farmers market
  produce section really look around.
• See if you can make a list of plant foods that
  you havent tried yet.
• Either by yourself, with your family, caregiver
  or a friend, make it a goal to try one new fruit
  or vegetable every week.

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Pick Your
Produce
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Avoiding Added Sugar, Fat, and Salt
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Sugar
Candy, cookies lots of sugar. Fruit is
naturally sweet. Also try dried fruit or a dried
fruit nut mix, a nutritious high-energy snack.
Soda, fruit punch, sweet drinks - These drinks
are not in their natural state, highly processed,
high in sugar. Remember to read labels!
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A
Fats
Fried foods - high in fat. Boo! Steamed Baked
Raw foods. Yea! Less oil? Yes you
can! Bake or roast root vegetables brussel
sprouts. Eat a baked potato instead of
French fries! .
Creamy dressings, butter, mayonnaise High in
fat cholesterol. What Are Cheese Mayonnaise
Made From?
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F
Fats (continued)
Alternatives! Oil vinegar, mustard, ketchup
instead of mayo Non-dairy alternatives to
butter, mayonnaise and dairy cheeses - or just
leave them out. WHY? Less unhealthy fat in your
diet less cholesterol. Instead of meals made
up of mostly meats cheeses start to think
creatively replacing with beans or veggie
meat products, eat grains, fruits more
vegetables!

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Salt
Most of us get too much salt. RDA 1 teaspoon a
day Hidden salt Many foods cooked with added
salt/sodium. Do you ever add more salt at the
table? Did you taste the food first? Consider
alternatives Mrs Dash, nutritional yeast, dulse
granules, extra herbs spices, lemon
lime. Take a salt break!
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What Are Taste Buds?
Taste Buds are receptors that detect the 5 known
elements of taste perception. Parts of food
dissolve in your saliva come in contact with
the Taste Buds, these receptors then send
information to the brain. We have 2,000-10,000
Taste Buds!
Salty
Sour
Bitter
Sweet
Unami (Savory)
Remember, if you load up your palate with salty
then all the other tastes may be missed. Enjoy
all the different flavors taste sensations!
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Sight Smell Taste Sound Touch
Taste is only one of the five senses. We can
also use our other senses when it comes to food.
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• SMELL what foods smell good to you? Does anyone
  think happy thoughts or have a nice memory from
  smelling a certain food?
• SIGHT the look of food can be pleasing to us. And
  just think of all the vibrant colors in the
  edible plant world (remember the Rainbow of
  food colors). Colors the way food is presented
  can excite us. Chefs create artistically for this
  reason presentation.
• TOUCH/FEEL the consistency of food, like comfort
  foods (often soft, warm, smooth). Eating with
  your hands finger foods for instance.
• HEARING how can we hear our food? The crunch of
  an apple, the crack of a snap pea or raw carrot,
  popcorn popping
• Enjoy the experience with all your senses.

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THE END