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Nutrition

Eat The Rainbow

Eating food in a variety of colors is a great way to get the vitamins and minerals you need.

The daily recommendation is 2-3 cups of veggies and 1 ½ – 2 cups of fruit.

Salads, soups, and stir-fries are an easy way to incorporate the rainbow into your meal.

When browsing the produce aisle, you may see something you are unfamiliar with. Don’t be afraid of giving something new a try!

Smoothies are a great way to “sip on the rainbow” when you are on the go!

Zoodles are a creative way to get a serving of veggies!

Are you tired of fresh food going bad?

Give frozen produce a whirl!

Fruits and veggies are picked at peak ripeness then flash frozen. The flash freezing process of produce preserves more nutrients than canned goods. Stocking up on canned goods makes healthy food easily accessible. Plus it takes longer for frozen and canned produce to expire!

Plate by Plate Approach

No measuring or calorie counting necessary!

  • Step 1: Grab a 10 inch plate
  • Step 2: Is there still room on the plate?
  • Step 3: FILL IT UP!

Aim for 3 out of the 5 food groups on your plate to be considered a meal.

It is easier to stay satiated when a meal consists of protein, carbohydrates, and fats.

Eliminating food groups is unsustainable. By allowing all foods, it prevents urges to binge on the forbidden foods.

Introducing children to a variety of foods helps them broaden their palette and make healthy food choices in adulthood.

Having a meal or snack every 3-4 hours helps the hunger hormone “ghrelin” at bay.

  • Breakfast: 7am
  • Morning Snack: 10:30am
  • Lunch: 12:30pm
  • Afternoon Snack: 3:00pm
  • Dinner: 6pm
Plate by Plate Approach

Sugar Addiction

Sugar is eight times more addictive than cocaine

High sugar consumption increases the risk of depression by 58%

Excess sugar consumption increases your risk of heat disease and diabetes

Sugar is often used in manufacturing products, from fabrics to cement

Men should have no more than 9 teaspoons of sugar a day while women should have no more than 6

Did you know:

Exercising ten minutes a day can lower glucose levels

Exercising also enhances your mood

Cutting your sugar intake in half will give you clearer skin

Naturally sweet food provide a better energy boost than foods with added sugar

Sugar Addiction: the Perpetual Cycle

You eat sugar. You like it and crave it.

Your blood sugar spikes. Dopamine is released in the brain, creating the opportunity for addiction. Insulin is secreted to drop blood sugar.

Blood sugar levels crash. Higher insulin levels cause immediate fat storage. Body craves the lost “sugar high.”

Hunger and cravings. Low blood sugar levels cause increased appetite and cravings.

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