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March 2016

Healthy Eating!

Celebrate National Nutrition Month and Savor the Flavor of Eating Right!  Use these recently released 2015 Dietary Guidelines; follow a healthy eating pattern; focus on a variety of nutrient–rich foods; keep portions in mind and gradually shift to healthier foods and beverages. Use the information below to build a healthy eating pattern you can enjoy!

A Healthy Eating Pattern Includes:

  • Eating a variety of colorful vegetables.
  • Consuming whole fresh fruits regularly.
  • Grains, at least half of which should be from whole grains.
  • A variety of protein foods, such as seafood, lean meats and poultry, eggs, and legumes.
  • Fat-free or low-fat dairy, (milk and yogurt).
  • Unsaturated oils, such as olive & canola (in moderation).

Added Sugars Add Up Quickly!!
Soda - 12 oz. can = 9 teaspoons
Lemonade - 8 oz. = 6 teaspoons
Flavored Oatmeal - 1 pkt. = 3 teaspoons
Surprising Sources of Sodium
Instant Soup 1 pkt. = 1400-3000 mg
Lunch Meats 1 oz. = 250-400 mg
French Bread 2 oz. = 415 mg
Salad Dressing 2 T. = 250 mg

A Healthy Eating Pattern Limits:

  • Added Sugars - No more than 10% of calories should come from added sugars daily. This is about 200 calories or 50 gms of sugar - equal to 12 teaspoons.
  • Sodium - No more than 1500 mg of sodium daily. One teaspoon of salt has 2325 mg. of sodium.
  • Saturated Fats, Trans Fats - No more than 10% of calories should come from saturated fats.

Read the Nutrition Facts on the food label to see how much fat, added sugar and sodium is in the product.

Other Key Nutrients

  • Potassium - may offset the adverse effects of sodium on blood pressure. Optimize your potassium from fresh fruits & vegetables, nonfat dairy products, legumes, fish and lean meat. Don’t take a supplement unless your doctor prescribes it. If you have kidney disease, this mineral may need to be limited.
  • Vitamin B12 - absorption decreases as we age, especially if taking antacids. This could lead to anemia and poor memory. B12 rich foods include: dairy products, seafood and lean meats.
  • Vitamin D - works with calcium to keep bones strong.  Ongoing studies suggest there may be other health benefits to maintaining adequate vitamin D. Have your MD check your D-levels. We rely on sunlight for most of our vitamin D. Salmon, sardines, and D-Fortified dairy products are good food sources.

NOURISHING NEWS ARCHIVES

February 2016 Newsletter

January 2016 Newsletter

December 2015 Newsletter

November 2015 Newsletter

October 2015 Newsletter

September 2015 Newsletter

August 2015 Newsletter

July 2015 Newsletter

June 2015 Newsletter

May 2015 Newsletter

April 2015 Newsletter

March 2015 Newsletter