Vegan diets can obtain all the essential nutrients by eating plant-based foods.

Save this PDF as:
 WORD  PNG  TXT  JPG

Size: px
Start display at page:

Download "Vegan diets can obtain all the essential nutrients by eating plant-based foods."

Transcription

1 San Francisco (CA) Chronicle 10/28/2014 "List of Foods That Vegans Eat" Audience: 2,361,870 Source Website: List of Foods That Vegans Eat by Sara Kaiser Vegan diets can obtain all the essential nutrients by eating plant-based foods. Veganism is a strict type of vegetarianism that excludes meat and all animal products. Vegans do not eat meat, fish, eggs, dairy products, or any foods containing them. A vegan diet relies on plant-based foods including fruits, vegetables, grains, beans, nuts, and seeds. A vegan diet can be a healthful and nutritionally adequate diet; however, a vegan must make sure they eat enough foods with protein, calcium, iron, vitamin B12, and omega-3 fatty acids. Protein Protein is an important nutrient for skin, bone, muscle, and organ health. Since vegans do not eat meat, eggs, or dairy products that are rich in protein, they must eat a variety of plant-based foods to meet their daily protein requirements. Some vegan foods that are high in protein include soybeans, soy-based meat substitutes, soy milk, tofu, black beans, chickpeas, lentils, almonds, peanut butter, other nuts and seeds, and whole grain products. Calcium Calcium is a mineral essential for the health of teeth and bones. Vegans can get enough calcium even without consuming milk and other dairy products. Some plant-based foods that are high in calcium include spinach, kale, broccoli, collard greens, blackstrap molasses, and calcium-fortified products like soy milk, tofu, cereal, and juice. Iron Iron is an essential mineral necessary for red blood cells and the transportation of oxygen in our body. Some vegan foods that are good sources of iron include dried fruits, dried beans and peas, dark leafy green vegetables, whole grains, and enriched cereals. In addition to eating these foods, vegans can enhance the absorption of iron by also consuming foods high in vitamin C, such as citrus juices and tomatoes. Vitamin B12 Vitamin B12 is a water-soluble vitamin essential for the production of red blood cells. Vitamin B12 is virtually only present in animal products, so vegans must make sure they eat foods with added vitamin B12. These foods include nutritional yeast, fortified cereals, or fortified soy milk. Vegans may also take a vitamin B12 supplement. Omega-3 Fatty Acids Omega-3 fatty acids are essential fatty acids needed for brain and heart health. Vegans should eat flaxseed oil, flaxseeds, walnuts, canola oil and soybeans for a healthful diet. What's your dietary preference? 1

2 Gluten Free Omnivore Paleo Vegetarian Vegan Which of these foods do you like to eat? Fruit Legumes Meat & Poultry Fish Nuts & Seeds Healthy fats What kinds of foods would you like to incorporate more in your diet? Healthy fats Meat, Poultry & Fish Grains Fruits Which of these fats do you like? Olive oil Avocados Salmon Olives Sesame oil 2

3 Almonds Which of these vegetables do you like? Broccoli Kale Carrots Peppers Sweet potatoes Which of these proteins do you like? Beef Chicken Tilapia Turkey Eggs Pork Which of these grains do you like? Whole wheat Brown rice Oatmeal Cous Cous Bulgar Which of these fruits do you like? Apples Bananas 3

4 Pears Kiwis Oranges Peaches Pomegranates Berries Which of these foods do you like to eat? Fish Nuts Meat & Poultry Fruits These are kinds of fish you can eat on a Paleo diet. Which do you like? Halibut Red Snapper Tilapia Salmon These are some nuts you can eat on a Paleo diet. Which do you like? Almonds Cashews Pistacios Walnuts These are some vegetables you can eat on a Paleo diet. Which do you like? 4

5 Broccoli Peppers Kale Carrots Lettuce Cabbage These are some proteins you can eat on a Paleo diet. Which do you like? Chicken Beef Turkey Pork tenderloin Eggs These are some fruits you can eat on a Paleo diet. Which do you like? Berries Apples Bananas Oranges Pomegranates Pears Which of these foods do you like to eat? Fruit Legumes Nuts & Seeds 5

6 Healthy fats Grains What are you interested in adding more of into your diet? Calcium Protein Iron Healthy Fats Molasses Soy milk Tahini Almond butter Collard greens Tofu Soybeans Lentils Chickpeas Quinoa Tofu Almond butter Beans 6

7 Blueberries Spinach Chickpeas Prunes Artichokes Olive oil Avocados Olives Almonds Sesame oil Articles For Your Diet Restart References(3) Academy of Nutrition and Dietetics: Vegetarian Diets The Vegetarian Resource Group: Veganism in a Nutshell Mayo Clinic: Vegetarian Diet; How to get the best nutrition About the Author Sara Kaiser's background includes nutrition and fitness education through her experience as a personal trainer, yoga instructor and dietitian. She holds a Master of Science in nutrition from the Rosalind Franklin University of Medicine and Science and is a Registered Dietitian Nutritionist with the Academy of Nutrition and Dietetics. She works as a clinical dietitian and yoga instructor in Southern Illinois. Photo Credits Kale image by Zkoritni from Fotolia.com Audience provided by Nielsen/NetRatings Highlights: Rosalind Franklin University, Medicine and Science, Illinois 7

The University of North Texas Dining Services White Paper: A Vegetarian Diet

The University of North Texas Dining Services White Paper: A Vegetarian Diet The University of North Texas Dining Services White Paper: A Vegetarian Diet Contents What is a Vegetarian? Types of Vegetarians A Vegetarian Diet Health Benefits for Vegetarians Nutritional Concerns for

More information

Vegetarian and vegan diets: How to get the best nutrition

Vegetarian and vegan diets: How to get the best nutrition Vegetarian and vegan diets: How to get the best nutrition Introduction The term vegetarian can mean different things to different people. There are 3 main types of Vegetarian: Lacto-ovo vegetarians - exclude

More information

The 7 Habits of Happy, Healthy Vegans. Ginny Messina, MPH, RD Valley Vegfest Northampton, MA April 2, 2016

The 7 Habits of Happy, Healthy Vegans. Ginny Messina, MPH, RD Valley Vegfest Northampton, MA April 2, 2016 The 7 Habits of Happy, Healthy Vegans Ginny Messina, MPH, RD Valley Vegfest Northampton, MA April 2, 2016 Veganism is A way of living that seeks to exclude, as far as possible and practical, all forms

More information

vegetarian MEAL PLANNING A Guide for Healthy Eating

vegetarian MEAL PLANNING A Guide for Healthy Eating vegetarian MEAL PLANNING A Guide for Healthy Eating Contents What is a vegetarian diet? 1 DEFINITIONS HEALTH BENEFITS OF VEGETARIAN EATING Nutrition guidelines for vegetarians 2 LACTO-VEGETARIAN or LACTO-OVO

More information

Types of Vegetarian Diets

Types of Vegetarian Diets Vegetarian Diets Fact Sheet No. 9.324 Food and Nutrition Series Health by J. Clifford and A. Kozil Vegetarianism includes a variety of eating patterns that rely heavily on plant foods, while avoiding meat.

More information

Are you having a nutritionally adequate diet?

Are you having a nutritionally adequate diet? Are you having a nutritionally adequate diet? All foods can be enjoyed as part of a healthy diet. It is important to eat a variety of foods to get the right balance. The Eatwell Guide will help you to

More information

Vegetarian Meal Planning

Vegetarian Meal Planning Vegetarian Meal Planning A vegetarian limits or avoids animal foods. Most vegetarians eat plant-based proteins instead of proteins that come from animals. Plant-based diets have been linked to better health

More information

Issue No:165, Date:16th Jan'2018 Drink Away Deficiencies

Issue No:165, Date:16th Jan'2018 Drink Away Deficiencies Drink Away Deficiencies 7 Liquid Ways to Give Your Body the Nutrients it Needs the Most! We live in rushed times. We eat in a rush, drink in a rush, work in a rush. Which means we are not mindful about

More information

Ready, Set, Start Counting!

Ready, Set, Start Counting! Ready, Set, Start Counting! Carbohydrate Counting a Tool to Help Manage Your Blood Glucose When you have diabetes, keeping your blood glucose in a healthy range can help you feel your best today and in

More information

High Potassium Eating

High Potassium Eating High Eating Why is eating a high potassium diet important? is a mineral found naturally in many foods. It can help lower blood pressure and may lower the risk of heart disease and stroke. It is used in

More information

Do not forget to sign in

Do not forget to sign in Do not forget to sign in WHAT DOES VEGETARIAN MEAN? Vegetarian: Blanket term; term used to describe a person who does not eat meat, poultry, fish, or seafood. Semi-Vegetarian: Generally used to describe

More information

Eating Vegetarian with Chronic Kidney Disease

Eating Vegetarian with Chronic Kidney Disease Eating Vegetarian with Chronic Kidney Disease Can I meet my nutritional needs following a vegetarian diet? Yes. A vegetarian diet will allow you to meet your nutritional needs at any stage of chronic kidney

More information

Vegetarian Information Pack Is the Vegetarian Diet Adequate?

Vegetarian Information Pack Is the Vegetarian Diet Adequate? Is the Vegetarian Diet Adequate? A significant number of scientific studies have shown the health benefits of a diet based on plant foods. In populations that follow the vegetarian lifestyle, there tends

More information

Meal Planning. for a Successful Lifestyle

Meal Planning. for a Successful Lifestyle Meal Planning for a Successful Lifestyle Building on the guiding principles of Melaleuca s Vitality: Simple Steps to Your Ideal Weight guide, this companion booklet provides three examples of goal-oriented

More information

Vegetables. A serving is: 1 cup raw, or 1/2 cup cooked (unless otherwise stated).

Vegetables. A serving is: 1 cup raw, or 1/2 cup cooked (unless otherwise stated). Vegetables Artichoke hearts Asparagus Avocado Bamboo shoots Bean sprouts Beets Broccoli Brussels sprouts Cabbage (green, red, bok choy, Chinese) Carrots Cauliflower Celery Corn, kernels Cucumber Eggplant

More information

Vegan Diets. Going Vegan to Improve Your Health. Starting Off Slow

Vegan Diets. Going Vegan to Improve Your Health. Starting Off Slow Vegan Diets Going Vegan to Improve Your Health Vegan diets are becoming increasingly popular as more people become concerned about healthy eating. Recent research indicates that what one eats has even

More information

YOUR ESSENTIAL STARTER GUIDE

YOUR ESSENTIAL STARTER GUIDE A Plant Based Diet YOUR ESSENTIAL STARTER GUIDE CONTENTS 1 - OUR STORY 2 - GETTING STARTED 3 - PLANT BASED STATS 4 - WHY CHOOSE A PLANT BASED DIET? 5 - WHY CHOOSE A PLANT BASED DIET? 6 - PLANT BASED NUTRITION

More information

Approximate Vegan Calorie Requirements. Approximate Macronutrients

Approximate Vegan Calorie Requirements. Approximate Macronutrients Approximate Vegan Calorie Requirements Daily Intake 15 Approximate Macronutrients (%) (cal) (g) Carbohydrates 25 375 94 Protein 32.5 488 122 Fats 42.5 638 71 143.5 84.1 74.7 1583 Breakfast (7am) Scrambled

More information

Protein Sources. Ingredients Amount Protein Carbs Fibre Fats Kcal. Chicken 100g Turkey 100g Turkey Bacon 100g

Protein Sources. Ingredients Amount Protein Carbs Fibre Fats Kcal. Chicken 100g Turkey 100g Turkey Bacon 100g Protein Sources Chicken 1g 23 1 11 Turkey 1g 22 7 151 Turkey Bacon 1g 25 1 2 122 Lean Turkey Sausages 1g 14 1 2 9 177 Veal (3%) 1g 23 1 11 Pork 1g 22 3 115 Beef (3%) 1g 22 3 115 Beef (5%) 1g 22 5 133 Steak

More information

Guideline on How to Eat Throughout the Day

Guideline on How to Eat Throughout the Day Guideline on How to Eat Throughout the Day 1. Always, always have breakfast within 1 hour of waking up. This will kick start your day and help create the path you will take. It is a known fact that most

More information

Colorize YOUR Plate. Orange: carrots, orange peppers, oranges, cantaloupe, sweet potato, apricots, peaches.

Colorize YOUR Plate. Orange: carrots, orange peppers, oranges, cantaloupe, sweet potato, apricots, peaches. Colorize YOUR Plate Winning athletic teams don t just happen. Teams rely on strategies to optimize their performance on the field. When it comes to eating fruits and vegetables, there are two important

More information

Diet for Heart Disease Prevention: Getting Started

Diet for Heart Disease Prevention: Getting Started Diet for Heart Disease Prevention: Getting Started The types of foods that you eat can influence your risk of developing heart disease. You can use this guide to help you get started making dietary changes

More information

VEGGIE DIET. without cow DIET VEG-HEADS PRINT THIS OUT FOLLOW IT LOSE WEIGHT. The Circuit Factory - vegetarian DIET

VEGGIE DIET. without cow DIET VEG-HEADS PRINT THIS OUT FOLLOW IT LOSE WEIGHT.  The Circuit Factory - vegetarian DIET without cow DIET VEG-HEADS PRINT THIS OUT FOLLOW IT LOSE WEIGHT Welcome OUr plant eating, animal loving friends: So... you are one of those weirdos that doesn t eat meat. Don t worry, we ve got you covered.

More information

Plant-Based Eating Toolkit

Plant-Based Eating Toolkit Plant-Based Eating Toolkit Felicia Steger & Libby Macht, OSF Saint Francis Medical Center Dietetic Interns Katrina Sommer, RD, LDN Sharon Windsor, RD, CSO, LDN What Is Plant-Based Eating? Plant-based eating

More information

Question Bank MODIFIERS: GRADE LEVEL: EASY LEVEL: K-6 indoor/outdoor

Question Bank MODIFIERS: GRADE LEVEL: EASY LEVEL: K-6 indoor/outdoor Canada Question Day Bank Picnic - Easy MATERIALS 1. What fruit is & red SPACE: and speckled and is in season in June? Lorem A: Strawberry ipsum dolor sit amet, consectetuer adipiscing Lorem ipsum dolor

More information

Increasing Calories and Protein in Your Diet

Increasing Calories and Protein in Your Diet Increasing Calories and Protein in Your Diet For patients having difficulty eating during cancer treatment UHN This pamphlet covers: Why calories and proteins are important during cancer treatment How

More information

Bone Health. Source:

Bone Health. Source: ! "! # # Bone Health Factors that you can control that promote bone health: Regular physical activity Sound eating habits Adequate calcium consumption Adequate Vitamin D in your body (from diet and sun

More information

Healthy Eating. for. Pregnancy. Recipe Book

Healthy Eating. for. Pregnancy. Recipe Book Healthy Eating for Pregnancy Recipe Book Bringing a baby into the world is a joyful experience... with a whole range of new responsibilities, including healthy eating, right from the start! Healthy eating

More information

Guide for Use - UltraPro Whey. High Protein, Low Carbohydrate Whey Protein Powder

Guide for Use - UltraPro Whey. High Protein, Low Carbohydrate Whey Protein Powder Guide for Use - UltraPro Whey High Protein, Low Carbohydrate Whey Protein Powder 1 What is UltraPro Whey? UltraPro Whey is a high protein, low carbohydrate whey protein powder with chromium, designed to

More information

PROTEINS (VEGETARIAN) Dr. Donna F. Smith

PROTEINS (VEGETARIAN) Dr. Donna F. Smith The following is a list of vegetarian combinations, which provide complete proteins, when eaten in the same meal. For example, eating each of the foods listed in each row below at the same meal. For example:

More information

2016 Healthy Living Edition

2016 Healthy Living Edition 2016 Healthy Living Edition HARMONS FOOD for THOUGHT Harmons Dietitians Choice program is like having a personal dietitian by your side helping you navigate store aisles, making recommendations and endorsing

More information

Sample Vegetarian Meal Plans and Analyses

Sample Vegetarian Meal Plans and Analyses Is a vegetarian diet adequate? Concepts and Controversies in Plant-based Nutrition Meeting the Nutrient Reference Values on a Vegetarian Diet: Sample Vegetarian Meal Plans and Analyses An Australian first,

More information

Glycemic Index. Patient Education Diabetes Care Center. What is the glycemic index? Rise in Blood Sugar vs. Time

Glycemic Index. Patient Education Diabetes Care Center. What is the glycemic index? Rise in Blood Sugar vs. Time Patient Education This handout explains the glycemic index (GI). It also lists low glycemic index foods to help you choose foods that will help you improve your blood glucose levels and the quality of

More information

Dietary Advice for Lactose Intolerance

Dietary Advice for Lactose Intolerance Dietary Advice for Lactose Intolerance What is a lactose intolerance? Lactose intolerance is when you are unable to digest the natural sugars found in milk or formula milk which is made from cows milk.

More information

MOVING TOWARDS HEALTHIER EATING (1 OF 9) FRUITS & VEGETABLES

MOVING TOWARDS HEALTHIER EATING (1 OF 9) FRUITS & VEGETABLES MOVING TOWARDS HEALTHIER EATING (1 OF 9) FRUITS & VEGETABLES Enjoy this food group in abundance to maintain a healthy, balanced diet. Fruits and vegetables are easy to prepare and are important sources

More information

MOVING TOWARDS HEALTHIER EATING (1 OF 9) FRUITS & VEGETABLES

MOVING TOWARDS HEALTHIER EATING (1 OF 9) FRUITS & VEGETABLES MOVING TOWARDS HEALTHIER EATING (1 OF 9) FRUITS & VEGETABLES Enjoy this food group in abundance to maintain a healthy, balanced diet. Fruits and vegetables are easy to prepare and are important sources

More information

Nutrition for Older Vegetarians and Vegans

Nutrition for Older Vegetarians and Vegans Nutrition for Older Vegetarians and Vegans Getting the balance right Over recent years, research has shown that vegetarians and vegans tend to be very healthy perhaps more so than their meat-eating peers.

More information

Vegetarian & Vegan Options on Campus

Vegetarian & Vegan Options on Campus Your guide to Vegetarian & Vegan Options on Campus You ve made a commitment to a Vegan/ Vegetarian diet. We ve made a commitment to help you make healthy choices! DINING SERVICES We are here to help you!

More information

CARBOHYDRATE COUNTING GUIDE

CARBOHYDRATE COUNTING GUIDE NUTRITION SERVICES CARBOHYDRATE COUNTING GUIDE CARBOHYDRATE FOOD CHOICES Carbohydrates are the main nutrients in food that raise blood sugar. A healthy diet should have about half of its calories from

More information

Food Sources of Vitamin K

Food Sources of Vitamin K Food Sources of Vitamin K Information About Vitamin K Vitamin K is a fat soluble vitamin. You need some vitamin K every day for good health. Vitamin K helps your blood to clot when you are bleeding. People

More information

Vegans abstain from eating or using any animalderived products including dairy items, honey, wool, silk, eggs, and leather.

Vegans abstain from eating or using any animalderived products including dairy items, honey, wool, silk, eggs, and leather. DRAFT FACTSHEET 12/2013 Vegetarianism and Veganism This publication introduces readers to the terms, benefits, and challenges of various forms of vegetarianism. After reading this information readers will

More information

DAY 1 DAY 2 DAY 3 DAY 4. Cereal with Fruit: 1 cup toasted oat cereal 1 medium banana ¼ cup lowfat milk 1 hard-cooked egg Beverage: Water, coffee, tea

DAY 1 DAY 2 DAY 3 DAY 4. Cereal with Fruit: 1 cup toasted oat cereal 1 medium banana ¼ cup lowfat milk 1 hard-cooked egg Beverage: Water, coffee, tea DAY 1 DAY 2 DAY 3 DAY 4 Peanut Butter Raisin Oatmeal: 1 cup cooked oatmeal ¼ cup raisins Cereal with Fruit: 1 cup toasted oat cereal ¼ cup lowfat milk 1 hard-cooked egg Scrambled Eggs: 2 eggs 2 Tbsp lowfat

More information

Fibre Content of Foods

Fibre Content of Foods Patient & Family Guide 2017 Fibre Content of Foods www.nshealth.ca Fibre Content of Foods Fibre is the part of a plant that your body cannot digest. It is found in whole grain products, vegetables, fruits

More information

Science PHSE Citizenship Music Suitable for pupils aged 9 to 11. Activity 4:

Science PHSE Citizenship Music Suitable for pupils aged 9 to 11. Activity 4: Science PHSE Citizenship Music Suitable for pupils aged 9 to 11 Vegetarianism Through Music Introduction Explain to the pupils that they re going to listen to a song and that their first challenge will

More information

MyPlate Protein. By Miss Povse

MyPlate Protein. By Miss Povse MyPlate Protein By Miss Povse Meet the Protein Group Any food made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are welcome in the protein group. However,

More information

Vegetarian/Vegan Options. Lidia Nesci

Vegetarian/Vegan Options. Lidia Nesci Vegetarian/Vegan Options Lidia Nesci Incorporating Vegetarian/Vegan Options On Campus Introduction With the lack of plant-based food options, Kutztown University may be facing problems with the vegetarian

More information

MUCUSLESS FOODS. PROF. SPIRA'S LIST OF ACID FORMING AND ACID-BINDING (MUCUSLESS) FOODS Prof. Spira

MUCUSLESS FOODS. PROF. SPIRA'S LIST OF ACID FORMING AND ACID-BINDING (MUCUSLESS) FOODS Prof. Spira PROF. SPIRA'S LIST OF ACID FORMING AND ACID-BINDING (MUCUSLESS) FOODS Prof. Spira http://www.arnoldehret.us New Mucusless Diet ecourse Preview: http://youtu.be/oe8acdllxza MUCUSLESS FOODS RIPE FRUITS (MUCUSLESS)

More information

Wired Jaw Diet. General guidelines. - Eat at least 6 small meals to meet nutritional needs. Eat every 2-3 hours.

Wired Jaw Diet. General guidelines. - Eat at least 6 small meals to meet nutritional needs. Eat every 2-3 hours. Wired Jaw Diet After jaw surgery, you many need to stick to a special diet (liquid or semi liquid) for 1 to 6 weeks based on your surgeon s recommendations. This may be a challenge for you to get enough

More information

MUST BE A REGISTERED WELLNESS WARRIOR

MUST BE A REGISTERED WELLNESS WARRIOR Wellness Warriors: Holiday Nutrition Tips Date: Tuesday, December 8, 2009 from 12:30 PM to 1:30 PM Location/Room: Academic/Administrative Building, Rm #3700 Cost: Free for Wellness Warriors Members Contact:

More information

AGES 8 AND UNDER. Nutrition LESSON WORKBOOK D. ELLIS

AGES 8 AND UNDER. Nutrition LESSON WORKBOOK D. ELLIS AGES 8 AND UNDER LESSON WORKBOOK D. ELLIS 2 NUTRITION Proper recovery and rest are important topics for athletes of all ages. Athletes who aren t getting proper rest will often take twice as long to recover

More information

The Milk Australians Trust

The Milk Australians Trust The Milk Australians Trust REAL MILK. NATURALLY. THE PRODUCT RANGE LOVE! AUSTRALIANS 61&2 61&2 62 62 COUNTRY STYLE LITE COUNTRY STYLE NO FAT COUNTRY STYLE PURE COUNTRY STYLE BARISTAS CHOICE 610 6250ml

More information

Eating Well With Diabetes

Eating Well With Diabetes Eating Well With Diabetes Based on Choose Your Foods Exchange List for Diabetes By: The American Diabetes Association & The Academy of Nutrition and Dietetics The Center for Cardiac Fitness Cardiac Rehab

More information

How to get enough calcium in your diet

How to get enough calcium in your diet How to get enough calcium in your diet What is Calcium and what does it do? Calcium is needed to help build and maintain healthy bones and teeth. 99% of the calcium in our bodies is found in our teeth

More information

Slendier Body Transformation Eating Plan

Slendier Body Transformation Eating Plan Slendier Body Transformation Eating Plan See below for a full month of meal plans to help you lose weight First, let s talk about weight loss Getting Started Congratulations on beginning the journey to

More information

Black Bean AND Veggie Tostada Olé

Black Bean AND Veggie Tostada Olé 2 Cooking Demonstration: Black Bean AND Veggie Tostada Olé Introduction Nutrients play an important role in the lives of all living organisms. Nutrients that we obtain from food provide our bodies with

More information

Hungry Hottie Eating Plan For Diet-Free Permanent Weight Loss

Hungry Hottie Eating Plan For Diet-Free Permanent Weight Loss Hungry Hottie Eating Plan For Diet-Free Permanent Weight Loss In a nutshell, a Hungry Hottie focuses on eating a whole food, plant-based diet of mouthwatering foods that she s prepared with love and mindfulness

More information

Why does my child need to follow a milk and dairy free diet?

Why does my child need to follow a milk and dairy free diet? Milk and dairy free diet Why does my child need to follow a milk and dairy free diet? Your child has an allergy to milk and dairy products and their ingredients. An allergic reaction to milk and dairy

More information

MAKE Plant-Based Stew

MAKE Plant-Based Stew MAKE Plant-Based Stew While often regarded as an appetizer, a balanced soup can easily make a simple, complete meal. There s nothing more soothing on a cold night, or weekend dinner with friends than a

More information

Body Science: Healthy Habits (K 2 nd grades) Pre-Visit Activities

Body Science: Healthy Habits (K 2 nd grades) Pre-Visit Activities Body Science: Healthy Habits (K 2 nd grades) Pre-Visit Activities Vocabulary List and Student Definitions (early elementary level) Food: source of nutrients Grain: small seeds; cereals Living: alive; needs

More information

It s easy to find a way to get some extra fruit and vegies in your day.

It s easy to find a way to get some extra fruit and vegies in your day. It s easy to find a way to get some extra fruit and vegies in your day. An Australian Government, State and Territory health initiative. TM www.healthyactive.gov.au State of Western Australia 2004, reproduced

More information

Kidney Smart SM. Grocery Shopping Tips. Patient Education

Kidney Smart SM. Grocery Shopping Tips. Patient Education Season vegetables with ginger, garlic, Mrs. Dash or salt-free lemon pepper seasoning instead of adding salt. Fruits and Juices High fiber: berries, apples with skin, pears Unsweetened, frozen fruits Apple,

More information

Identifying Whole Grain-Rich

Identifying Whole Grain-Rich Identifying Whole Grain-Rich Here are a few ways to help identify if a product is whole grain-rich. As long as the product meets AT LEAST ONE OF THESE METHODS described below, it is considered whole grain-rich.

More information

THE SUGAR DETOX WEEK 1

THE SUGAR DETOX WEEK 1 THE SUGAR DETOX WEEK 1 I. INTRODUCTION A. Facts- 1. Eating too much sugar is making us unhealthy. A group of scientists from the University of California at San Francisco have suggested that the use of

More information

Tips and Tricks: Packing Food for your Tramp

Tips and Tricks: Packing Food for your Tramp Tips and Tricks: Packing Food for your Tramp Taste: Eat what you like. Don't try to convert your taste buds to new types of food deep in the backcountry. Calories: You'll need ample calories (and water)

More information

Food Variety Check List

Food Variety Check List Enjoy a wide variety of nutritious foods - a dietary guideline for all Australians. Food Variety Check List To find out your food variety score, check the following items if you have eaten them in the

More information

Wheatgrass product examples. May 2015

Wheatgrass product examples. May 2015 Wheatgrass product examples May 2015 Supafude Organic Smoothie Powder: Groovy Greens SUPAFUDE Germany Children Event Date: Mar 2015 Description: Groovy Greens flavored organic smoothie powder with iron,

More information

BEANS NUTRITIONAL FACT SHEET SERIES BEANS ARE GOOD FOR US! NUTRIENTS IN BEANS WHAT DO WE KNOW ABOUT BEANS?

BEANS NUTRITIONAL FACT SHEET SERIES BEANS ARE GOOD FOR US! NUTRIENTS IN BEANS WHAT DO WE KNOW ABOUT BEANS? BEANS NUTRITIONAL FACT SHEET SERIES BEANS ARE GOOD FOR US! Beans are seeds that grow in the pods of viney-looking bean plants above the ground. They come in many different shapes and colors and are excellent

More information

Recommended Grocery List

Recommended Grocery List Recommended Grocery List Below is a list of must-haves to complete this week s worth of meals and many of the meals and recipes created by LIFE. Don t be overwhelmed; you re likely to have many of these

More information

EXCHANGE LISTS. PROTEIN (grams) FRUIT STARCH NUT FAT DAIRY PROTEIN

EXCHANGE LISTS. PROTEIN (grams) FRUIT STARCH NUT FAT DAIRY PROTEIN EXCHANGE CONTENT ELEMENTS Check the following lists to find your favorite foods. If you can t find an item, use the target values below to determine the approximate exchange. The table provides the information

More information

Welcome to the simple S-curve meals

Welcome to the simple S-curve meals Welcome to the simple S-curve meals First things first... What is it? These are meals that have been structured to effectively feed your muscles, while also avoiding a build up of unwanted fat. This is

More information

Nutrition and Eating Habits Questionnaire

Nutrition and Eating Habits Questionnaire Client Name Date RDN/DTR Email Phone Nutrition and Eating Habits Questionnaire Why do you want nutrition counseling at this time? Please list the food and drinks you have consumed in the past 24 hours.

More information

Smart Choices for an Active Lifestyle

Smart Choices for an Active Lifestyle Smart Choices for an Active Lifestyle Kaiser Regional Spina Bifida Clinic 510-752-6919 Smart food choices today affect your health tomorrow Tips for making smart food choices Choose healthy foods from

More information

Food Diary. Keep track of what you eat for two (2) weekdays and one (1) weekend day

Food Diary. Keep track of what you eat for two (2) weekdays and one (1) weekend day Nutrition Tool Food Diary Tips for Keeping a Food Diary Keep track of what you eat for two (2) weekdays and one (1) weekend day Use a separate diary page for each day Use the sample food diary and the

More information

Irresistible Winner Chocolate Chip Cookies

Irresistible Winner Chocolate Chip Cookies Irresistible Winner Chocolate Chip Cookies INGREDIENTS: Protein Blend (Milk Protein, Egg Protein, Organic Whey Protein, Kosher Gelatin), Triple Filtered Water, Vegetable Glycerin, Organic Whole Wheat Flour,

More information

Chapter 32 & 33 Grain Products Legumes, Nuts, & Seeds

Chapter 32 & 33 Grain Products Legumes, Nuts, & Seeds Chapter 32 & 33 Grain Products Legumes, Nuts, & Seeds Name mm Grain Products Facts About Grains Purpose: To review facts about grains and how they are processed and used * _.,.. the word or words wrvrrl

More information

Oklahoma Ag in the Classroom Build a Burger

Oklahoma Ag in the Classroom Build a Burger Oklahoma Ag in the Classroom Build a Burger Objective Students will learn about the health benefits of the different components of a hamburger and learn how to build a hamburger to make it more nutritious.

More information

Eating Guidelines for Reducing Dietary Fibre

Eating Guidelines for Reducing Dietary Fibre Eating Guidelines for Reducing Dietary Fibre You may need to lower the amount of fibre in your diet for a short time to help with gas, cramping or diarrhea. You can usually add back more high fibre foods

More information

WOULD YOU BE AN ANGEL?

WOULD YOU BE AN ANGEL? WOULD YOU BE AN ANGEL? Dear Families, Snack time is an important part of your child's experience here at preschool. Our curriculum includes thanking God for our food, teaching children about healthy food

More information

Go Further With Food

Go Further With Food 1 March 2018 Healthy Eating Tip of the Month Go Further With Food March is National Nutrition Month. This is a great time of year to help kids understand the role of nutrition in their bodies as well as

More information

Beachwood KinderCare

Beachwood KinderCare WEEK #1 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY (no grapes) Chicken & Cheese Quesadillas Steamed Corn Chilled Country Vegetable Soup+* Cornbread or Crackers BBQ Chicken Roasted Potato Wedge+ Steamed Mixed

More information

FALL GRADE. Edible SCHOOL GARDEN. Program WORKBOOK ANSWER KEY VERSION: AUGUST 2016 JHU CAIH

FALL GRADE. Edible SCHOOL GARDEN. Program WORKBOOK ANSWER KEY VERSION: AUGUST 2016 JHU CAIH 4 FALL GRADE Edible SCHOOL GARDEN Program WORKBOOK ANSWER KEY VERSION: AUGUST 2016 JHU CAIH The Champion Cheer! We drink WATER cause it s fun, feels good, and makes us strong! We enjoy FRUITS AND VEGGIES

More information

ALLERGEN INFORMATION

ALLERGEN INFORMATION ALLERGEN INFORMATION SALADS DAIRY EGGS SANTA FE KEBAB COBB w/ chicken KEBAB COBB w/ falafel CALIFORNIA STEAKHOUSE PALM BEACH w/ shrimp PALM BEACH w/ chicken MEXICALI VEGAN KALE CAESAR KALE CAESAR w/ chicken

More information

Build a Burger.

Build a Burger. Math: data Analysis / reading: Fluency, research, Comprehension / Oral Language / Health Background Which food group does a hamburger belong to? Depending on what you like on your burger, it could have

More information

CCEI530B: Nutrition II: Nutrition and Food Service in the Childcare Setting Course Handout

CCEI530B: Nutrition II: Nutrition and Food Service in the Childcare Setting Course Handout CCEI530B: Nutrition II: Nutrition and Food Service in the Childcare Setting Course Handout Welcome to CCEI530B Nutrition II Nutrition and Food Service in the Childcare Setting Good nutrition is important

More information

Child Meal Pattern Child Care Food Program Meal Pattern Revisions for Children

Child Meal Pattern Child Care Food Program Meal Pattern Revisions for Children Child Meal Pattern Child Care Food Program Meal Pattern Revisions for Children Overview New Child Meal Pattern Requirements for: Milk Vegetables Fruit Grains Meat & Meat Alternate Crediting Grains Activity

More information

Healthy Snacking. 100% plant-based snacking ideas, all free of added salt, oil, sugar, and gluten! By Cathy Fisher of Straight Up Food

Healthy Snacking. 100% plant-based snacking ideas, all free of added salt, oil, sugar, and gluten! By Cathy Fisher of Straight Up Food Healthy Snacking 100% plant-based snacking ideas, all free of added salt, oil, sugar, and gluten! By Cathy Fisher of Straight Up Food 2 Welcome to Healthy Snacking, the ebook and the practice! As a health-minded

More information

SAMPLE. Complete Intolerance Test. Thank you for purchasing your. Food Intolerance items

SAMPLE. Complete Intolerance Test. Thank you for purchasing your. Food Intolerance items Thank you for purchasing your Complete Intolerance Test Food Intolerance - 160 items 102 0 38 SAMPLE For help visit www.lifelabtesting.com/help or LiveChat. You can also email info@lifelabtesting.com SAMPLE

More information

Smoothie Builder Blueprint

Smoothie Builder Blueprint Smoothie Builder Blueprint YogaAndSmoothies.com 1 by Yoga and Smoothies The Foundation Why Smoothies? A smoothie can be a quick way to have food on the go, at work, or at home if you are rushed or don

More information

Phosphorus. How much phosphorus is in the foods I normally eat? What foods can I eat that are low in phosphorus?

Phosphorus. How much phosphorus is in the foods I normally eat? What foods can I eat that are low in phosphorus? Phosphorus What does phosphorus do in the body? Phosphorus is a mineral that is involved in the formation of bones and teeth. It is also involved in the body s use of carbohydrates and fat as energy. Why

More information

Recipe Appendix Contents

Recipe Appendix Contents Recipe Appendix Contents Lesson 1 Drink Low-Fat Milk and Water Instead of Sweetened Drinks 2 Eat a Rainbow! Eat More Vegetables and Fruits 3 Read it Before You Eat It! The Label 4 Make Half Your Grains

More information

Generally Recognized as. -Blueberries -Raspberries -Strawberries Limes Lemons

Generally Recognized as. -Blueberries -Raspberries -Strawberries Limes Lemons Generally Recognized as s AfE PHASE 3 FOODS ALTERNATIVE BAKING INGREDIENTS Baking Soda Cacao Nibs Cocoa Powder Chia Seeds Coconut Flour Flaxseed Meal Gelatin Hemp seeds/hearts Pumpkin Seeds (grind for

More information

South Beach Grocery Additions PHASE 1

South Beach Grocery Additions PHASE 1 PINK CONTAINER Lean Proteins LEAN CUTS OF BEEF Bottom round Eye of round Flank steak Ground beef, 93% lean Ground sirloin London broil Pastrami, 98% fat free Sirloin steak T-bone Top round POULTRY (SKINLESS)

More information

The. LifeCo Phuket Detox. Information

The. LifeCo Phuket Detox. Information The LifeCo Phuket Detox Information 1 Pre- Detox Program 2 For best results, before joining our Detox Program, practice the following Pre-Detox Program for two weeks. This will both alkalize you and prepare

More information

CCEI530A- Nutrition I: The USDA Food Program and Meal Planning - Handout

CCEI530A- Nutrition I: The USDA Food Program and Meal Planning - Handout CCEI530A- Nutrition I: The USDA Food Program and Meal Planning - Handout Welcome to CCEI530A In this course, you will gain a greater understanding of the requirements of the USDA Food Program and meal

More information

JUICENSE COLD-PRESSED JUICES. it s science, baby!

JUICENSE COLD-PRESSED JUICES. it s science, baby! J JUICENSE COLD-PRESSED JUICES it s science, baby! JUICENSE We make a healthier lifestyle easier for you We believe in the power of food and how it can be the best medicine for the body. Our products were

More information

14-DAY PAIN AND INFLAMMATION PROTOCOL

14-DAY PAIN AND INFLAMMATION PROTOCOL Direct from her clinic, Haylie Pomroy s exclusive 14-DAY PAIN AND INFLAMMATION PROTOCOL www.hayliepomroy.com 1 INDEX 3 MEAL MAP 4 FOOD LIST 6 TROPICAL CITRUS MELON SMOOTHIE 7 PAIN & INFLAMMATION SMOOTHIE

More information

Enjoying the Taste of Good Health. Angela Grassi, MS, RDN, LDN PCOS Nutrition Center

Enjoying the Taste of Good Health. Angela Grassi, MS, RDN, LDN PCOS Nutrition Center Enjoying the Taste of Good Health Angela Grassi, MS, RDN, LDN PCOS Nutrition Center www.pcosnutrition.com Instead of focusing on foods you shouldn t eat, focus on foods you SHOULD eat! Eating Whole Foods

More information

Recommended Grocery List

Recommended Grocery List Recommended Grocery List Below is a list of must-haves to complete this week s worth of meals and many of the meals and recipes created by LIFE. Don t be overwhelmed; you re likely to have many of these

More information

EXCHANGE CONTENT ELEMENTS

EXCHANGE CONTENT ELEMENTS EXCHANGE CONTENT ELEMENTS Check the following lists to find your favorite foods. If you can t find an item, use the target values below to determine the approximate exchange. The table provides the information

More information