Elisa

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National Nutrition Month

• Presented by
• Elisa
• Samford dietetic intern
• Sarah
• UAB dietetic intern

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Eat Your Colors

• Fruits Veggies
• high in phytonutrients
• help you fight disease and stay stronger for
  longer
• 8/10 Americans dont eat enough color
• to maximize your health, eat 1 cup of EACH COLOR
  every day!

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Red

• How to get more red in the diet
• use tomato sauce for pizza, veggies, pasta,
  lasagna
• snack on watermelon or grapefruit
• add raspberries or walnuts to oatmeal
• make chili with tomatoes and chili powder
• try red cabbage slaw
• homemade tomato soup
• strawberries- the immunity booster!
• packed full of vitamin C, folate, fiber,
  potassium and antioxidants.

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Orange Yellow

• How to get more orange/yellow in the diet
• squash- the healthy heart promoter!
• great source of vitamins and is high in manganese
  that helps the body process fat.
• carrots- the vision improver!
• packed full of vitamin A and is best known for
  improving vision.

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Green

• How to get green in the diet
• eat a variety of green salads
• add cabbage and green beans to a stir-fry
• include steamed broccoli
• kale- the nutrition powerhouse!
• low in calories, high in fiber and has zero fats.

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Blue, Indigo, Violet

• How to get more in the diet
• blueberries- the memory enhancer!
• contain high amounts of antioxidants and champion
  of fighting many diseases.
• blackberries- the super food!
• filled with an alphabet of vitamins Vitamins
  A, B, C, E, Calcium, fiber and iron.
• raspberries- the cholesterol reducer!
• contains anti-cancer properties and a great
  source of fiber.

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The Guidelines

• Eat natural foods
• Avoid processed foods
• Drinks lots of water
• 8 glasses per day for women
• 12 for men
• Mild dehydration can cause fatigue and mood
  swings even in healthy people-easy to fix!
• Stay Active
• Sleep
• Getting less than 6 hours of sleep can impair
  your judgment as much as drinking 3 beers.

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What to Eat

• Vegetables
• Fruits
• Whole Grains
• Brown or black rice
• Lean Proteins
• Eggs,skinless poultry, fish, turkey, pork loin,
  seafood
• Healthy Fats
• Oily fish (salmon), nuts, avocados, extra-virgin
  olive oil

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What to Avoid

• Processed Foods
• High in trans fats
• Foods that are commercially prepared
• White Carbohydrates
• Highly processed foods that have been stripped of
  much of their nutrient value
• Sweetened Beverages
• High in calories and can cause weight gain
• Fried Foods
• Alcohol
• Wasted calories!
• 7kcals/gram (no nutritional value)

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Rethink Your Drink

• Limit
• Soda
• Alcoholic Beverages
• Juice drinks, Sports drinks
• Sweet Tea
• Flavored Coffee
• More
• 100 Juice
• 1 or Fat-Free Milk
• Water

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Top 10 Cooking Tips by AHA

• Preserve the nutrients and colors in veggies.
• Cook them quickly by steaming or stir-frying.
• Use herbs, vinegar, tomatoes, onion and/or
  fat-free or low-fat sauces or salad dressing for
  better health.
• Especially if you have high BP or high
  cholesterol.
• Use your time and your freezer wisely.

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Top 10 Cooking Tips Contd

• A smoothie can cover a multitude of needs.
• Throw a banana (you can keep them in the freezer
  for weeks) into your blender along with frozen
  berries, kiwi or whatever fruit is around, some
  orange or other 100 juice, some fat-free or
  low-fat yogurt.
• You can get 4-5 servings of fruit in one glass of
  yummy shake. try getting your loved one to sip on
  a smoothie. its easy, cool, refreshing and
  healthy.

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Top 10 Cooking Tips Contd

• Replace salt with herbs and spices or some of the
  salt-free seasoning mixes.
• Use lemon juice, citrus zest or hot chilies to
  add flavor.
• Look for low-sodium_ veggies or try the frozen
  varieties.
• Canned, processed and preserved vegetables of
  have very high sodium content.

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Top 10 Cooking Tips Contd

• Prepare muffins and quick breads with less
  saturated fat and fewer calories.
• Substitute ripe bananas or applesauce
• Choose whole grain for part of your ingredients
  instead of highly refined products.

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Top 10 Cooking Tips Contd

• In baking, use plain fat-free or low-fat yogurt
  or fat-free or low-fat sour cream.
• Another way to decrease the amount of fat and
  calories in your recipes is to use fat-free milk
  or 1 milk instead of whole or reduced-fat (2
  milk)
• For extra richness, try fat-free half-and-half or
  evaporated skim milk.

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Recipes with Color

• Rainbow Fruit Skewers
• Ingredients
• 12 raspberries
• 6 oranges
• 12 1 chunks of pineapple
• 1 large kiwi, peeled and cut into 12 1 chunks
• 24 large blueberries
• 12 red seedless grapes
• Directions Lay out 12 skewers. Prepare your
  fruit. Slide a raspberry to the top of the stick,
  next add chucks of orange, pineapple, kiwi, 2
  blueberries, and a grape. Repeat for each skewer.

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Recipes with Color

• Cucumber Salad
• Ingredients
• 2 large English cucumbers
• 1/2 onion
• 2-3 tomatoesFor the dressing
• 3 Tbsp. white wine vinegar
• 2 Tbsp. olive oil
• 1 tsp. oregano
• 1/8 tsp. salt
• Directions make the dressing add all
  ingredients to a small bowl and whisk to
  combine.Slice the cucumbers and onion. Dice
  tomatoes, removing excess juice. Place in a
  bowl.Add the dressing and toss to coat.
  Salt/pepper to taste if needed.Best if
  refrigerated for at least an hour to let the
  flavors combine.

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References

• Top 10 Cooking Tips. Top 10 Cooking Tips.
• American Heart Association, 2015. Web. 10 Mar.
  2015.