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Nutrition is the process by which your body gets
Take Charge!
ƒ I can educate myself about different
foods and how they affect my body.
ƒ I can make better choices for my body
and my health. I can choose to feel good. shellfish, poultry (without skin), very lean beef
Eat a Balanced Diet
In June 2011, the USDA replaced the food
pyramid, which had shown the number of
servings to eat for each food group with the
balanced plate concept.
Balancing calories.
Enjoy your food, but eat less.
Avoid oversized portions.
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Shifting Your Mood with Food energy and nutrients from the food you eat. So Wellness
Foods That Make You Feel Alert what are nutrients? There are six types of & Nutrition
nutrients:
The best way to eat for alertness is to have meals • Proteins • Vitamins No. 6
that contain protein, are low in fat, and have carbo- • Carbohydrates • Minerals
hydrates that won’t drag you down.
Examples of some protein-packed foods are: fish, • Fats • Water
Our bodies need the proper combination of
(trimmed), low-fat cottage cheese, skim or low-fat these nutrients to function. Healthy eating begins
milk, low-fat yogurt, dried peas and beans. with learning how to “eat smart”—it’s not just what you eat, but how you
eat. Your food choices can reduce your risk of illnesses such as heart disease,
Foods That Make You Feel Calm cancer, and diabetes, as well as defend against depression. Additionally,
Eating carbohydrates without protein has a calming learning the habits of healthy eating can boost your energy, sharpen your
affect. How calming depends on the type of car- memory and stabilize your mood. You can expand your range of healthy food
bohydrates and the amount and time of day they choices and learn how to plan ahead to create and maintain a satisfying,
are eaten. Eating carbohydrates that are low on healthy diet.
the Glycemic Index will promote the more focused
and calming aspect. Carbs on the high side will Nutrition You Are What You Eat...
produce a sleepy, sluggish feeling, The Doctor Says... Being Healthy
Low-Glycemic Carbohydrates: Brown rice, ƒ Eat a variety of foods.
buckwheat, whole-grain rye bread, sourdough 8 You could reduce your blood ƒ Eat more fruits,
rye bread, pita bread, sweet potato, most wheat pressure medication if you
pastas. changed your diet and reduced vegetables, and
your salt intake. whole grains.
High-Glycemic Carbohydrates: Sugar, white 8 Taking a daily vitamin ƒ Eat lower fat foods
bread, rice cakes, wheat crackers, bagel, instant supplement can provide key
rice, baked potato, rice, pasta. vitamins and minerals your more often.
body needs that it doesn’t ƒ Get your calcium-
Disclaimer:
Disclaimer: always get from your diet. rich foods.
Learnovation, LLC’s mission is to empower people to manage s mission is to empower people to manage
Learnovation, LLC’
their health. This information is not intended as a substitute
their health. This information is not intended as a substitute 8 Drinking eight 8-ounce glasses ƒ Be physically active.
for professional medical advice, emergency treatment or
for professional medical advice, emergency treatment or of water each day is essential
formal first-aid training. Don’t use this information to
formal first-aid training. Don’t use this information to
diagnose or develop a treatment plan for a health problem or
diagnose or develop a treatment plan for a health problem or for good health.
disease without consulting a qualified health-care provider
disease without consulting a qualified health-care provider. .
If you’re in a life-threatening or emergency medical situation,
If you’re in a life-threatening or emergency medical situation,
seek medical assistance immediately
seek medical assistance immediately..