healthy food for healthy adults - u.s. committee for ... · healthy food for healthy adults ... •...

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HEALTHY FOOD FOR HEALTHY ADULTS Eating healthy food means eating a variety of food everyday,including whole grains, fruits and vegetables, milk and other dairy products, and meat, seafood, or beans. Eating healthy food also means not eating large amounts of fat, sugar, and salt. Whole grains such as brown rice, whole wheat breads, whole wheat pasta, and cereals like oatmeal are an important source of fiber. It is important to eat a lot of fruits and vegetables,at least five times a day. When fresh fruits and vegetables are not available, choose frozen or canned fruits and vegetables. Limit the amount of fast food and processed food that you eat because these foods are very high in fat and salt. Eating healthy food will help you and your family stay strong and healthy and do well at work, school, and play. Y O G U R T HANDOUT 1

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Page 1: HealtHy Food For HealtHy adults - U.S. Committee for ... · HealtHy Food For HealtHy adults ... • It is important to eat a lot of fruits and vegetables, at least five times a day

HealtHy Food For HealtHy adults

• Eatinghealthyfoodmeanseatingavarietyoffoodeveryday,includingwholegrains,fruitsand vegetables,milkandotherdairyproducts,andmeat,seafood,orbeans.

• Eatinghealthyfoodalsomeansnoteatinglargeamountsoffat,sugar,andsalt.

• Wholegrainssuchasbrownrice,wholewheatbreads,wholewheatpasta,andcerealslike oatmealareanimportantsourceoffiber.

• Itisimportanttoeatalotoffruitsandvegetables,atleastfivetimesaday.Whenfreshfruits andvegetablesarenotavailable,choosefrozenorcannedfruitsandvegetables.

• Limittheamountoffastfoodandprocessedfoodthatyoueatbecausethesefoodsarevery highinfatandsalt.

• Eatinghealthyfoodwillhelpyouandyourfamilystaystrongandhealthy anddowellatwork,school,andplay.

YOGURT

HANDOUT 1

Page 2: HealtHy Food For HealtHy adults - U.S. Committee for ... · HealtHy Food For HealtHy adults ... • It is important to eat a lot of fruits and vegetables, at least five times a day

Breast Milk For HealtHy BaBies• Breastmilkisthebestfoodforbabies.

• Feedbabiesonlybreastmilkuntilfourmonthsofageandcontinuebreastfeedinguntilyourchildisatleastoneyearold.

• Introducesolidfoodswhenyourbabyisbetweenfourandsixmonthsold.

• Feedeachnewfoodforseveraldaysinarowbeforestartinganothernewfood.

• Donotputyourbabydowntosleepwithabottletoavoidtoothdecay.

• Breast-fedbabieshavefewermedicalproblemsthanbottle-fedbabies.

HANDOUT 2

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HealtHy Food For HealtHy CHildren

• Childrenneedthesamehealthyfoodasadultsbutinportionsappropriatefortheirage.

• Giveyourchildrenavarietyoffoodeveryday,includingwholegrains,fruitsandvegetables,milkandotherdairyfoods,andmeat,seafood,orbeans.

• Limittheamountofsugarydrinksandsweetsyourchildreneat.

• Limittheamountofhighfatfoods,suchaschips,cakes,cookies,andfriedfoods,thatyourchildreneat.

• Childrenneedtodrinkmilkforstrongbonesandteeth.

• Eatinghealthyfoodhelpschildrenstayhealthyandstrong,dobetterinschool,andavoidbecomingoverweight.

HANDOUT 3

Page 4: HealtHy Food For HealtHy adults - U.S. Committee for ... · HealtHy Food For HealtHy adults ... • It is important to eat a lot of fruits and vegetables, at least five times a day

stay aCtive to stay HealtHy

• Getatleast30minutesofactivityeveryday(1hourforchildren).

• Addmoreactivityintoyourlifebytakingthestairs,parkingyourcarfarfromthestore,andwalkingwhenpossible.

• Walkingisaneasyandinexpensivewaytogetyourdailyactivity.

• Planphysicalactivitiesthatthewholefamilycanenjoysuchaswalks,playinginthepark,gardening,anddancing.

• Childrenshouldplayoutsidewhenpossibleratherthanstayinginsideandwatchingtelevision.

• Medicaldoctorsrecommendthatchildrenyoungerthantwoyearswatchnotelevision,andchildrenolderthantwoyearswatchnomorethantwohoursadayofqualitytelevisionandvideogames.

• Encouragephysicalactivitiesindoorssuchasplayingactivegames,jumpingrope,ordancing.

• Beingactivehelpsyouandyourfamilystayhealthy,havemoreenergy,feelbetter,andmaintainahealthyweight.

HANDOUT 4

Page 5: HealtHy Food For HealtHy adults - U.S. Committee for ... · HealtHy Food For HealtHy adults ... • It is important to eat a lot of fruits and vegetables, at least five times a day

Meal tiMe is FaMily tiMe

• Preparehealthymealsforyourfamilyandeatthemtogether.

• Usefamilymealtimetofindoutaboutyourchildren’sdayandtoshareyourcultureandvalueswiththem.

• Donotletchildrenwatchtelevisionorplayvideogamesduringmealtime.

• Sharingfamilymealshelpfamiliesstaystronglybonded.

• Childrenwhoeatwiththeirfamilyonaregularbasisarehealthieranddobetterinschool.

• Childrenwhoshareregularmealswiththeirfamilystaymorecloselyconnectedtotheirfamily.

HANDOUT 5

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Maintain a HealtHy WeigHt

• Youeattoomuchwhenyoueatmorefoodthanyourbodyuses.

• Whenyoueattoomuchanddonotexerciseenough,yougaintoomuchbodyweight.

• Maintainingahealthyweightisimportantforyoutostayhealthy

• Therearestepsyoucantaketomaintainyourweight.Theyare —Limitfoodshighinfatandsugar —Reduceportionsizes —Stopeatingwhenyouarefull —Increaseactivity

• Maintainingahealthyweightreducesyourriskforconditionssuchas: —Jointproblems —Highbloodpressure —Diabetes —Heartdisease —Somecancers

HANDOUT 6

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good Hygiene For saFe Food

• Alwayswashyourhandswithsoapbeforeyoucookfoodoreatfood.

• Rinsefruitsandvegetableswithwaterbeforeeatingthem.

• Keepuncookedmeatandseafoodawayfromotherfoods.

• Storedairyproducts,meat,andseafoodintherefrigerator.

• Afterpreparingfood,wipethecountersandcuttingboardswithsoapandwater.

• Donotleavepreparedfoodoutonthecounterforlongerthantwohours.

• Storefoodleftoversinasealedcontainerintherefrigeratororfreezer.

• Goodhygieneinfoodpreparationhelpskeepyourfamilyfreefromsicknesscausedbyspoiledfood.

• Storingfoodtherightwayhelpskeepyouandyourfamilyfreefromsicknesscausedbyspoiledfood.

HANDOUT 7

Page 8: HealtHy Food For HealtHy adults - U.S. Committee for ... · HealtHy Food For HealtHy adults ... • It is important to eat a lot of fruits and vegetables, at least five times a day

sMart sHopping

• Planyourmealsandmakealistbeforeyougofoodshopping

• Shopafteryouhaveeatenameal,notwhenyouarehungry.

• Readlabelsandchoosefoodslowinfat,sugar,andsalt.

• Usecouponsforitemsthatyouneed.

• Shopforitemsonsalethatyoucanuse.

• Comparebrandsandbuythelowestcostbrandtosavemoney.

• Iffreshfruitsandvegetablescosttoomuch,buyfrozenorcannedones.

• Buyonlytheitemsonyourlist,theitemsnecessarytopreparethemealsyouhaveplanned.

• Planningbeforefoodshoppinghelpsyousavetimeandmoney.

• Byknowingyourfoodstoreyoucansavemoneyandbuyhealthyfoodsforyouandyourfamily.

HANDOUT 8

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How can malnutrition Harm your cHild?

Malnutrition affects the child’s body and brain development. Children who are malnourished have a hard time keeping up in school. They are also more likely to get sick because malnutrition reduces the body’s ability to fight infections.

Malnutrition occurs when the body does not get enough foods that are needed to grow and stay healthy. It happens when a person does not eat enough food or does not eat some foods that are important for health and growth. Some people may also become malnourished because they have a disease that prevents them from using the nutrients they get from food.

wHo is at risk?

Children may suffer the most because they need a many different foods to grow and be healthy.

wHat are tHe signs?

Sometimes, a child can appear normal and healthy even if they are malnourished. That is why it is important to take them for their check-up at the clinic.

In other cases the signs can include:• Tiredness• Trouble paying attention• Swollen stomach• Dry skin• Very thin and short for their age

wHat sHould you do?

• If you think your child may be malnourished, go to the doctor or to the WIC clinic. They will give your child a check-up and tell you what to do to make your child strong and healthy. You should go back for more check-ups to see if the baby is getting strong and healthy.

• Give your child a variety of healthy foods everyday including grains, fruits, vegetables, milk and other dairy foods, meat, fish and beans.

• If you are breastfeeding, you should eat enough healthy foods so that your body can produce enough milk for the baby and give you enough energy and other nutrients. You should eat plenty of fruits, vegetables, whole grains, protein and foods with calcium such as milk.

information for Parents

malnutrition in cHildren

•1717 Massachusetts Ave. NW, Suite 200, Washington, DC 20036•Ph: 202-347-3507•Fax: 202-347-7177•

Page 21: HealtHy Food For HealtHy adults - U.S. Committee for ... · HealtHy Food For HealtHy adults ... • It is important to eat a lot of fruits and vegetables, at least five times a day

EAT A BALANCED DIETU.S . COMMITTEE FOR REFUGEES AND IMMIGRANTS