Nutrition Education Handouts For Adults New York
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Nutrition Education Handouts for AdultsContent List • Easy Ways to Add More Fruits and Vegetables to Your Meals • Easy Ways to Build a Healthy Meal • Easy Ways to Choose Colors of Good Health • Easy Ways to Choose Healthy Portions • Easy Ways to Cook with Beans • Easy Ways to Cut the Salt • Easy Ways to Eat a Variety of Protein • Easy Ways to Eat Enough Fiber • Easy Ways to Eat the Whole Plant • Easy Ways to Enjoy Fresh Greens • Easy Ways to Flavor Food without Salt • Easy Ways to Freeze Fruits and Vegetables • Easy Ways to Keep Food Safe • Easy Ways to Make a Shopping List • Easy Ways to Read an Ingredients List • Easy Ways to Save Money by Buying in Season • Easy Ways to Save Money on Healthy Food • Easy Ways to Store Fruits and Vegetables • Easy Ways to Understand Signs of Hunger and Fullness • Easy Ways to Use the Nutrition Facts Label • Every Sip Adds Up • How Much Sugar is in Your Drink? • Stock up with Staple Foods Easy Ways to… Add More Fruits and Vegetables to Your Meals Brighten up your plate with colorful fruits and vegetables at every meal
Breakfast Lunch and Dinner Snacks Mix fruit with yogurt, oatmeal Add vegetables to soups, Enjoy fruit with or whole grain cereal. stews or casseroles. peanut butter
Include vegetables in an Mix vegetables with pasta, Add vegetables to half omelet or egg sandwich. rice or couscous of a sandwich
Make a smoothie with leafy Top tacos, pizzas and pita Serve fresh vegetables greens and frozen fruit. bread with vegetables. with a bean dip
For healthy eating tips, like For more information about Stellar For healthy recipes, visit Eat Healthy, Be Active NYC Farmers Markets, visit nyc.gov and jsyfruitveggies.org
on Facebook at facebook.com/ search for farmers markets
This material was funded by United States Department of Agriculture’s (USDA) Supplemental Assistance Program (SNAP). SNAP, formerly known as the Food Stamp Program (FSP) in New York, provides nutrition assistance to people with low incomes. It can help you buy nutritious foods for a better diet. To find out more, contact 800-342-3009 or go to myBenefits.ny.gov. USDA is an equal opportunity provider and employer. In accordance with Federal law and USDA policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write USDA, Director of Civil Rights, Room 326-W, Whitten Building, 1400 Independence Avenue, SW, Washington, D.C. 20250 or call 202-720-5964 (voice and TDD)
Add Fruits_Veggies Handout_r3.indd 1 6/1/18 2:09 PM Easy Ways to… Build a Healthy Meal My Plate Planner A Healthy Meal Tastes Great ch ar st 4 1/ The Plate Method is a simple way egetables to plan meals for you and your family. You don’t have to count 1/2 v anything or read long lists of foods
All you need is a 9-inch plate
1/ 4 ot pr ei n HPD1X25611 - 2.17 Michael R. Bloomberg Mayor 1/4 protein. 1/4 starch. 1/2 vegetables. 9-inch plate Thomas R. Frieden, MD, MPH Commissioner My Plate Planner Adult_ENG_v9.indd 1 2/22/17 9:39 AM Fill half of your plate with fruits and Make a least half of your grains vegetables. Choose colorful foods to whole grains. Look for the words “100% brighten your meal. whole grain” or “100% whole wheat” on the Nutrition Facts label
Add lean protein. Choose proteins like beans, nuts, tofu, fish, and lean or low-fat Add a healthy beverage. Drink water meat and poultry. or plain fat-free or low-fat milk
For healthy eating tips, like For more information about Stellar For healthy recipes, visit Eat Healthy, Be Active NYC Farmers Markets, visit nyc.gov and jsyfruitveggies.org
on Facebook at facebook.com/ search for farmers markets
This material was funded by United States Department of Agriculture’s (USDA) Supplemental Assistance Program (SNAP). SNAP, formerly known as the Food Stamp Program (FSP) in New York, provides nutrition assistance to people with low incomes. It can help you buy nutritious foods for a better diet. To find out more, contact 800-342-3009 or go to myBenefits.ny.gov. USDA is an equal opportunity provider and employer. In accordance with Federal law and USDA policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write USDA, Director of Civil Rights, Room 326-W, Whitten Building, 1400 Independence Avenue, SW, Washington, D.C. 20250 or call 202-720-5964 (voice and TDD)
Build a Healthy Meal Handout_r3.indd 1 6/1/18 2:06 PM Easy Ways to…Choose Colors of Good HealthEat a variety of fruits and vegetables to keep your body strong!RED YELLOW/ GREEN BLUE/ WHITE/ ORANGE PURPLE BROWN FRUITS FRUITS FRUITS FRUITS FRUITS Apples Cherries Apricots Apples Blackberries Bananas* Cranberries Cantaloupe Avocados* Blueberries Pears Grapefruit* Mangoes* Grapes Black currants Dates* Grapes Raspberries Nectarines Honeydew melon Dried plums Nectarines Strawberries Oranges* Kiwifruit* Elderberries Peaches Watermelon Papayas* Limes* Grapes Plums Peaches Raisins VEGETABLES VEGETABLES Pineapples* VEGETABLES Cauliflower Beets Lemons* Broccoli VEGETABLES Garlic Potatoes Brussels sprouts Black beans Mushrooms Radishes VEGETABLES Okra Cabbage Onions Rhubarb Butternut squash Peppers Peas Eggplant Parsnips Peppers Carrots Spinach Peppers Potatoes Pumpkin String beans Potatoes Turnips Rutabaga Zucchini Summer squash Sweet corn Sweet potatoes *Usually not available at farmers markets in New York State
For healthy eating tips, like Eat Healthy, Be Active NYC on Facebook at facebook.com/eatinghealthynyc For more information about Stellar Farmers Markets, visit nyc.gov and search for “farmers markets.” For healthy recipes, visit jsyfruitveggies.org
This material was funded by United States Department of Agriculture’s (USDA) Supplemental Assistance Program (SNAP). SNAP, formerly known as the Food Stamp Program (FSP) in New York, provides nutrition assistance to people with low incomes. It can help you buy nutritious foods for a better diet. To find out more, contact 800-342-3009 or go to myBenefits.ny.gov. USDA is an equal opportunity provider and employer. In accordance with Federal law and USDA policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write USDA, Director of Civil Rights, Room 326-W, Whitten Building, 1400 Independence Avenue, SW, Washington, D.C. 20250 or call 202-720-5964 (voice and TDD)
Easy Ways to… Choose Healthy Portions 1. Start with a 9-inch plate
2. Use your hand to measure your portions
3. Fill half of your plate with fruits and vegetables
4. Fill a quarter of your plate with lean protein
5. Fill a quarter of your plate with whole grains
For fruits, vegetables and grains, a portion For lean protein, a portion is the size is the size of your fist. This equals: of your palm. This equals: • 1 cup of chopped vegetables • 3 ounces of fish • 1 medium apple • 3 ounces chicken • 1 cup of brown rice or pasta Try to eat three portions a day
Try to eat five portions a day
For more information, visit chooseMyPlate.gov
For healthy eating tips, like For more information about Stellar For healthy recipes, visit Eat Healthy, Be Active NYC Farmers Markets, visit nyc.gov and jsyfruitveggies.org
on Facebook at facebook.com/ search for farmers markets
This material was funded by United States Department of Agriculture’s (USDA) Supplemental Assistance Program (SNAP). SNAP, formerly known as the Food Stamp Program (FSP) in New York, provides nutrition assistance to people with low incomes. It can help you buy nutritious foods for a better diet. To find out more, contact 800-342-3009 or go to myBenefits.ny.gov. USDA is an equal opportunity provider and employer. In accordance with Federal law and USDA policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write USDA, Director of Civil Rights, Room 326-W, Whitten Building, 1400 Independence Avenue, SW, Washington, D.C. 20250 or call 202-720-5964 (voice and TDD)
Choose Healthy Portions Handout_r4.indd 1 6/1/18 2:42 PM Easy Ways to … Cook with Beans Store Prepare Cook Sort beans to remove any shriveled beans
Quick Soak: Cover dry When cooking beans, add beans with hot water; boil acidic foods (like for two to three minutes. tomatoes, lemon juice or Place dry beans in a Remove from heat and vinegar) at the end. Acidic container with a tight lid cover for one to two hours. foods will toughen bean and store in a cool, dry skins
or place for up to one year
Dried Overnight Soak: Cover dry beans with cold water; Cook one big pot of beans and use for multiple soak overnight or for at meals
least eight hours. Rinse and replace water; cook until tender
Flavor with salt-free spices Thaw frozen beans and fresh herbs
overnight in the fridge for cold recipes
Cooked Refrigerate cooked Add to sautéed veggies or cooked greens and garlic
beans for four to five Add cooked beans directly days or freeze for up to to hot or cold recipes
Add to soups, stews, six months
casseroles, salads and When using beans in hot pasta dishes
recipes, make sure they are thoroughly reheated
Blend for dips
Store leftover beans in a glass or plastic container Use canned beans the (not in the can). Drain and rinse beans with same way as cooked water to reduce sodium
Do not use dented or rusted cans
Canned For healthy eating tips, like Eat Healthy, Be Active NYC on Facebook at facebook.com/eatinghealthynyc For more information about Stellar Farmers Markets, visit nyc.gov and search for “farmers markets.” For healthy recipes, visit jsyfruitveggies.org
This material was funded by United States Department of Agriculture’s (USDA) Supplemental Assistance Program (SNAP). SNAP, formerly known as the Food Stamp Program (FSP) in New York, providesnutrition assistance to people with low incomes. It can help you buy nutritious foods for a better diet. To find out more, contact 800-342-3009 or go to myBenefits.ny.gov. USDA is an equal opportunity providerand employer. In accordance with Federal law and USDA policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To filea complaint of discrimination, write USDA, Director of Civil Rights, Room 326-W, Whitten Building, 1400 Independence Avenue, SW, Washington, D.C. 20250 or call 202-720-5964 (voice and TDD)
Easy Ways to… Cut the Salt At the Store At Home • Choose foods with less than 5 percent Daily • Make homemade soups and broths
Value of sodium (salt) per serving
• Rinse canned beans and vegetables with water to reduce the amount of sodium
• Buy whole foods as often as possible. • Create salt-free spice blends using your favorite spices
• Fill your cart with fruits and vegetables
• Add vinegar, lemon or orange zest and/or • If buying packaged foods, choose those juice to foods
labeled: “Low-sodium” “Sodium free” “No salt added” • Instead of processed or cured meats, • Flavor foods with fresh and dried herbs, choose: spices and low sodium soy sauce
Lean cuts of meat and poultry Fish Beans and legumes • Instead of quick-cooking rice mixes and • Avoid adding salt to the water when cooking noodles, choose: beans, rice, pasta and vegetables
Brown rice Whole wheat noodles and pasta Whole cornmeal • Instead of salty snack foods, choose: Fresh vegetables with a bean dip • Slowly cut back on the amount of salt you Whole grain crackers add to food, until you are using little to no Plain, lightly salted popcorn salt
For healthy eating tips, like Eat Healthy, Be Active NYC on Facebook at facebook.com/eatinghealthynyc For more information about Stellar Farmers Markets, visit nyc.gov and search for “farmers markets.” For healthy recipes, visit jsyfruitveggies.org
This material was funded by United States Department of Agriculture’s (USDA) Supplemental Assistance Program (SNAP). SNAP, formerly known as the Food Stamp Program (FSP) in New York, provides nutritionassistance to people with low incomes. It can help you buy nutritious foods for a better diet. To find out more, contact 800-342-3009 or go to myBenefits.ny.gov. USDA is an equal opportunity provider andemployer. In accordance with Federal law and USDA policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file acomplaint of discrimination, write USDA, Director of Civil Rights, Room 326-W, Whitten Building, 1400 Independence Avenue, SW, Washington, D.C. 20250 or call 202-720-5964 (voice and TDD)
Easy Ways to… Eat a Variety of Proteins Eat a variety of proteins as part of a healthy diet. Eat plant proteins more often
Beans and Lentils Nuts and Seeds Lean Animal Proteins Make a three bean salad. Spread nut butter on apple Choose fish twice a week
or banana slices
Add nuts to vegetables Eat lean meat and Add beans to sautéed and salads. poultry in the right greens and eat with portions – about the size brown rice
of your palm
Make a bean dip to enjoy Snack on a handful of Bring a hard boiled egg with vegetables. unsalted nuts or seeds. with you for an easy snack
For healthy eating tips, like Eat Healthy, Be Active NYC on Facebook at facebook.com/eatinghealthynyc For more information about Stellar Farmers Markets, visit nyc.gov and search for “farmers markets.” For healthy recipes, visit jsyfruitveggies.org
This material was funded by United States Department of Agriculture’s (USDA) Supplemental Assistance Program (SNAP). SNAP, formerly known as the Food Stamp Program (FSP) in New York, providesnutrition assistance to people with low incomes. It can help you buy nutritious foods for a better diet. To find out more, contact 800-342-3009 or go to myBenefits.ny.gov. USDA is an equal opportunity providerand employer. In accordance with Federal law and USDA policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To filea complaint of discrimination, write USDA, Director of Civil Rights, Room 326-W, Whitten Building, 1400 Independence Avenue, SW, Washington, D.C. 20250 or call 202-720-5964 (voice and TDD)
Easy Ways to…Eat Enough Fiber\Fiber may lower your risk of heart disease. Most adults need 28 grams of fiber eachday. Look at how easy it is! Instead of… Eat… H Half a bagel = 1/2 cup oatmeal = 1 gram 1 1 gram of fiber 4 grams of fiber A glass of juice = One medium orange = 1 gram of fiber 3 grams of fiber A handful of chips = A handful of nuts = 1 gram of fiber 4 grams of fiber 1/2 cup of brown rice A cup of white rice = and 1/2 cup of beans = 1/2 gram of fiber 11 grams of fiber A pudding cup = 1 1/2 cup blueberries = 1/2 gram of fiber 6 grams of fiber Total Fiber: 4 grams Total Fiber: 28 gramsTips for Eating More Fiber:• Eat whole fruits and vegetables instead of juices, which have little to no fiber
• Fruit and vegetable skins contain a lot of fiber. Wash and eat the peel
• Check the Nutrition Facts label and choose foods with at least 10% of Daily Value for fiber
• Read the ingredients list and choose foods with whole grains listed first
For healthy eating tips, like Eat Healthy, Be Active NYC on Facebook at facebook.com/eatinghealthynyc
For more information about Stellar Farmers Markets, visit nyc.gov and search for “farmers markets.” For healthy recipes, visit jsyfruitveggies.org
This material was funded by the United States Department of Agriculture (USDA) Supplemental Nutrition Assistance Program (SNAP)
Easy Ways to … Eat the Whole Plant Reduce waste! Cook with all parts of fruits and vegetables
Part of Plant Fruit or Vegetable Ways to Cook Roots Celery root Roast, mash or stew Braise or sauté; use woody part of Stems Asparagus, beets, broccoli, cauliflower, asparagus in soup stocks; use chard, collards, fennel, kale peeled broccoli and cauliflower stems in soups or stir-fries Greens Beets, carrots, cauliflower, celery, Sauté, blend in green smoothies, or Tops fennel, kohlrabi, leeks, onions, flavor and garnish salads and radishes, turnips soups Arugula, chives, cilantro/coriander, dill, Sauté or add to a salad, use garlic Flowers fennel, garlic scapes, lavender, scapes to make pesto mustard, zucchini Seeds Roast and add spices and herbs Pumpkin and other winter squashes for flavor Peels Bake potato peels for snacks; use Citrus (lime, lemon, orange), potato citrus for zest Rinds Watermelon and other melons Shave outer peel and use in place (cantaloupe, casaba, honeydew) of cucumber in salads Cobs Simmer to make a stock Corn For healthy eating tips, like Eat Healthy, Be Active NYC on Facebook at facebook.com/eatinghealthynyc For more information about Stellar Farmers Markets, visit nyc.gov and search for “farmers markets.” For healthy recipes, visit jsyfruitveggies.org
This material was funded by United States Department of Agriculture’s (USDA) Supplemental Assistance Program (SNAP). SNAP, formerly known as the Food Stamp Program (FSP) in New York, providesnutrition assistance to people with low incomes. It can help you buy nutritious foods for a better diet. To find out more, contact 800-342-3009 or go to myBenefits.ny.gov. USDA is an equal opportunity providerand employer. In accordance with Federal law and USDA policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To filea complaint of discrimination, write USDA, Director of Civil Rights, Room 326-W, Whitten Building, 1400 Independence Avenue, SW, Washington, D.C. 20250 or call 202-720-5964 (voice and TDD)
Easy Ways to …… Enjoy Fresh Greens 1. Buy Choose greens with crisp, bright leaves with no yellow or brown spots
2. Store Before storing: o Lettuce and salad greens: Wrap leaves in a dry paper towel
o Bunched greens with stems (kale, collard greens): Chop off ends of stems and wrap ends in a damp paper towel
o Herbs: Wrap entire bunch in a slightly damp paper towel
Keep all greens in the refrigerator, unwashed, in a sealed plastic bag
3. Wash Place greens in a bowl and cover with water
Shake greens under the water to loosen any dirt. Allow dirt to settle
Gently lift out greens and discard water. Repeat as needed
4. Prepare Sauté onions and garlic in oil. Add leafy greens and cook until tender
Blend spinach or kale with frozen fruit to make a smoothie or with beans to make a delicious dip
Add chopped leafy greens to soups, stews and pasta sauces
Cook until tender
Add fruits, other vegetables, nuts or beans to raw chopped greens for a hearty salad
For healthy eating tips, like Eat Healthy, Be Active NYC on Facebook at facebook.com/eatinghealthynyc For more information about Stellar Farmers Markets, visit nyc.gov and search for “farmers markets.” For healthy recipes, visit jsyfruitveggies.org
This material was funded by United States Department of Agriculture’s (USDA) Supplemental Assistance Program (SNAP). SNAP, formerly known as the Food Stamp Program (FSP) in New York, provides nutritionassistance to people with low incomes. It can help you buy nutritious foods for a better diet. To find out more, contact 800-342-3009 or go to myBenefits.ny.gov. USDA is an equal opportunity provider andemployer. In accordance with Federal law and USDA policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file acomplaint of discrimination, write USDA, Director of Civil Rights, Room 326-W, Whitten Building, 1400 Independence Avenue, SW, Washington, D.C. 20250 or call 202-720-5964 (voice and TDD)
Add Fruits_Veggies Handout_r3.indd 1 6/1/18 2:09 PM. Build a Healthy Meal Fill half of your plate with fruits and vegetables. Choose colorful foods to brighten your meal. Flavor with salt-free spices and fresh herbs. Add to sautéed veggies or cooked greens and garlic. Add to soups, stews, casseroles, salads and pasta dishes. Blend for dips.
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Frequently Asked Questions
What is the best way to teach nutrition to adults?
Nutrition Education Handouts for Adults. 1 Start with a 9-inch plate. 2 Use your hand to measure your portions. 3 Fill half of your plate with fruits and vegetables. 4 Fill a quarter of your plate with lean protein. 5 Fill a quarter of your plate with whole grains.
Whats new in nutrition facts for schools?
Check out the materials available to use in your classroom, health expo, waiting room, or website. The U.S. Food and Drug Administration (FDA) has updated the Nutrition Facts label on packaged foods and beverages with a new design, making it easier to make informed choices towards healthy eating habits.
Where can i find nutrition education materials about sodium intake?
Learn the basics on sodium’s health effects, how-to’s for using the Nutrition Facts label to reduce sodium intake, and more. FDA's Center for Food Safety and Applied Nutrition (CFSAN) has a wealth of nutrition education materials.
Where can i find healthy eating tips in nyc?
For healthy eating tips, like Eat Healthy, Be Active NYC on Facebook at facebook.com/ eatinghealthynyc. This material was funded by United States Department of Agriculture’s (USDA) Supplemental Assistance Program (SNAP). SNAP, formerly known as the Food Stamp Program (FSP) in New York, provides nutrition assistance to people with low incomes.