All About Nutrition

Farmer's market produceNutrition plays a very important role in your plan for you and your family.  We will be offering suggestions for good nutrition, food for athletes, and more.  Below is a basic checklist for good choices

  • Eat small meals every 2.5 to 4 hours or eat 3 meals and 2 or 3 snacks distributed throughout the day
    • Eat 3 food groups every meal
    • Eat 2 food groups every snack
    • Plan meals around moderate or intense exercise
      • Plan snack or meal 1 to 2 hours before
      • Eat high carbohydrates meal soon after to replace fuel for energy
  • Eat protein and carbohydrates every meal or snack
    • Eat lower fat protein or at every meal or snack
    • Eat Starch or Fruit exchange every meal or snack
    • Combine foods to optimizes amino acid ratio
      • Eat legumes (beans, peas, lentils, peanuts) with grains, seeds, or nuts
      • Eat grains with milk or cheese.
  • Eat a variety of foods from each food group every day
    • Try new foods
  • Eat more fiber to help regulate body activities
    • whole grains, vegetables, fruit, and legumes (beans, peas, lentils)
  • Eat calcium rich foods
    • Milk, yogurt, cheese
    • Green leafy vegetables, canned salmon or jack mackerel (tiny bone particles), figs.
  • Eat vitamin C rich foods
    • At least 1 serving a day
    • Citrus fruit, tomatoes, fresh melons, strawberries
  • Eat cruciferous vegetables (cabbage family)
    • At least 3 servings per week
    • Cabbage, broccoli, brussel sprouts, kohlrabi, cauliflower
  • Eat vitamin A rich foods
    • At least 1 serving every other day
    • Dark leafy greens, and dark yellow foods
  • Make lower fat choices
    • Cook with little or no oil
      • Roast, bake, broil, grill, poach, steam, or boil instead of frying
    • Use salad dressing, mayonnaise, and other fats in moderation
    • Keep saturated fat intake low
      • Eat leaner meats or meat substitutes
      • Remove skin from poultry
      • Lower fat milk and yogurt
      • Choose lower fat snacks
      • Limit hydrogenated fat used in products to increase shelf life
  • Limit refined foods
    • White bread and cereals, soda pop, sweets, alcohol
  • Limit cured and smoked products
    • salt-cured, smoked, nitrite cured foods