Nutrition Education Handouts For Adults New York

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Nutrition education handouts for adults new york

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Summary

Nutrition Education Handouts for Adults
Content 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
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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/
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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 Health
Eat 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, 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…
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 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…
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, 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…
Eat Enough Fiber
\
Fiber may lower your risk of heart disease. Most adults need 28 grams of fiber each
day. 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 grams
Tips 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, 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 ……
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 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. 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.