Healthy
Recipes - Healthy Eating
A guide to classifying foods according
to food type
In putting together your meals and snacks, it is not always
clear which foods fit in to each of the three categories we
use at Green Mountain. The list below will help you sort that
out. To find more examples, to see how foods made of up of
several ingredients fit, or to get meal and snack ideas, refer
to our new cookbook, Recipes
for Living.
A note about calories, fat, etc:
Green Mountain at Fox Run helps you put the joy back into
eating while supporting health and fitness. We believe
that we eat food, not nutrients. Our approach is to help
women begin to make food choices based on balance, variety
and moderation. Our healthy eating plan emphasizes eating
plenty of grain-based foods, fruits, vegetables and protein
foods to meet energy and nutrient needs. In this way,
we can focus on healthy, satisfying meals without undue
emphasis on nutritional details that may distract us from
the big picture of pleasurable eating in a way that supports
weight management as part of a healthy lifestyle.
GRAINS/STARCHY VEGETABLES
These foods are the basis of every meal and snack. Try to
choose whole-grain items at least half of the time. Whole
grains add important nutrients and fiber as well as help manage
hunger, helping you go longer between meals and snacks.
Grain Foods
Bread and rolls -- white, multi-grain
or whole grain
Bagels and muffins
Ready-to-eat cereal -- whole grain cereals such as whole-wheat
flakes, shredded
wheat, wheat chex or whole grain oats (e.g.Cheerios); corn
flakes or puffs, rice
chex or crispies.
Hot cereal -- whole grain cereals such as oatmeal or multi
grain; cream of rice, cream of wheat or cornmeal
Pasta or Rice
Crackers
Tortillas, taco shells
Starchy Vegetables
Corn
Potatoes, sweet potatoes, yams
Winter squashes, such as pumpkin, butternut squash, acorn
squash
Dried beans, peas, lentils
PROTEIN FOODS
This group includes milk-based foods as well as meat, fish,
poultry, eggs, dried legumes and nuts. Be sure to enjoy milk
foods often, as these are important sources of calcium --
a nutrient critical to bone health but often lacking in the
diets of women.
Beef, pork, lamb
Chicken or turkey
Fresh fish or canned salmon and tuna
Eggs
Milk-based foods -- milk, cheese, yogurt, ice cream, milk-based
soups
Nuts and nut butters -- peanut butter, almond butter
Dried beans, peas, lentils
(yes, these qualify for the Grains/Starchy Vegetables as
well as a Protein Food)
FRUITS AND/OR VEGETABLES
These are easy to identify but often neglected. Frequently
include those that are a good source of vitamin C and vitamin
A daily (see Recipes for Living for fruits and vegetables
high in these nutrients).
Fresh, frozen or canned fruit -- apples,
apricots, bananas, berries,
melon, pears, oranges and grapefruit
Fresh, frozen or canned vegetables -- asparagus, broccoli,
Brussels
sprouts green beans, salad greens
Dried fruit
Fruit juice, tomato or other vegetable juice
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