BRIDGESWORKSHOP_TEEN_Nutrition.txt

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Bridges to the Future 
Transitional Care Program 

Nutrition 

 

 

 

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 Face 

 the 

 Facts: 

 Junk food is NOT good fuel! 

 

 

Fueling Your Body 

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. What types of foods are 
unhealthy? 

. What problems can people 
have if they eat the wrong types of 
food? 

. Which foods are the healthiest? 

. What benefits do healthy diets 
provide? 

 

 

Navigating Food Choices: 

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Eating the right types of food is 
important, especially if you 
have a special diet due to: 

. Diabetes 

. Medication Sensitivity 

. High Cholesterol 

. Immune Deficiency Disorders 

. Food allergies 

 

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The �Right� Foods 


. Peanuts and other nuts 

. Gluten and products with wheat 

. Milk and other dairy items with lactose 

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Common Food Allergies: 

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Just in Case: 
People with extreme allergies 
and other medical conditions 
should wear a medical alert 
necklace and/or carry a 
medical alert card. 

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Think Before You Eat or Drink 

 
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TOO MUCH FAST FOOD 

Can lead to: 
.Obesity & Type 2 
Diabetes 
.Heart Disease & 
Hypertension 
.Some Forms of Cancer 


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Is There An Obesity Epidemic in 
America? 

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Face the Facts: 

More than one-third of children and 
two-thirds of adults in the U.S. are 
overweight or obese. 

 - U.S. Dept. of Agriculture 

 

Due to the increased consumption of 
processed food, 1 in 3 Americans 
born after 2000 will likely develop 
Type 2 Diabetes. 

 - U.S. Center for Disease Control 


 Tips to Prevent Overeating & Obesity 

. Eat a healthy breakfast. 

. Choose small portions. 

. Eat slowly. 

. Chew more. 

. Eat home-cooked meals. 

. Choose healthier foods. 

. Limit alcohol use. 

 

LIMIT THESE ITEMS: 

. Sweetened beverages 

. Processed Fruit juice 

. White flour, rice, sugar 

. Chips, fries & other taters 

. Bacon & other pork 

. Burgers & other beef 

. Processed meats 

 

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To find out what�s inside your food� read the label! 

Know the Ingredients! 

 

 

 

 

Face the Facts: 

The calories, fats and carbs 
listed on the label are for one 
serving, which is about two 
cookies, not the entire bag! 

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Don�t Forget When You Go Out 

 Ask a cashier, server or 
restaurant manager for a 
copy of nutritional info or 
whether the menu has 
items that meet your 
dietary requirements such 
as gluten-free or sugar-
free foods. 

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. Makes you feel better, grow stronger and live longer. 

. Provides nutrition and vitamins that your body needs. 

. Gives you energy to go places and accomplish goals. 

Eating Healthy Food: 

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To get the nutrition you need, eat the right 
amount from these groups: 
. Fruits 
. Vegetables 
. Protein/Meat 
. Dairy/Cheese 
. Wheat/Grains 
. Fats/Oils 


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plate
Fill at least half of your 
plate with vegetables 
and fruits, and one-
fourth with whole grains 
at each meal. 

 

 

Creating a Colorful Plate 

If it looks like you�re 
biting into a rainbow, 
you�re on the right road! 

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apples,beans,beets,berries,blooms,borders,bunches,carrots,cauliflowers,chives,cobs,corn,food,fotolia,fresh fruits,golden,grapefruits,greens,healthy,herbs,juicy,leafy,longsmarrow,meals,nutritious,oranges,pears,peppers,plums,potatoes,produce,raspberries,ripe,roots,runners,salads,spinach,sweetcorn,tomatoes,variety,vegetables 
Think 

GREEN 

YELLOW 

ORANGE 

RED 

PURPLE! 

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Don�t Drown Your Veggies! 

DON�T fry your veggies or 
cover them in salt and 
high-fat toppings such as 
cheese or ranch dip! 

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Fruits have vitamins 
and antioxidants that 
are vital. For example, 
fresh oranges have 
Vitamin C, which 
helps your body fight 
germs and colds. Keep fresh fruit or 
100% real fruit juice 
handy at all times! 

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Easy Ways to Add More Veggies: 

. Add frozen, canned or fresh vegetables to other 
dishes such as soup and spaghetti sauce. 

. Skip the potato chips! Snack on fresh veggies like 
sliced carrots, celery, broccoli � without any dip! 

. Microwave a sweet potato for an easy dinner or 
healthy dessert, but don�t bury it in butter or sugar. 

 

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7-grain breads,baked,food,healthy eating,iStockphoto,leaven,portions,ripe,rye,sesame,sourdough,variations,whole wheat
Breakfast: Oatmeal, whole grain 
cereal or whole grain snack bars 

Lunch: 100% whole wheat or 
oatmeal bread for sandwiches 

Dinner: Whole grains such as 
brown rice or barley in soups, 
stews, casseroles and stir fry 

Go with Whole Grains: 

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. Eat less meat and more 
beans and other proteins. 

. Remove skin and fat from 
poultry and meat. 

. Broil, grill or roast meat to 
avoid frying. 

Pick Lean Protein: 

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Numerous scientific studies show that eating too much 
meat, especially red meat and processed meat, can 
greatly increase your risk of cancer and heart disease. bridges.jpg

.Use fat-free or low-fat milk when 
you make oatmeal, hot cereals or 
soups such as cream of tomato. 

. Snack on low-fat or fat-free 
yogurt, and use it as dip for fruits 
and veggies. 

. Order your latte or hot chocolate 
with fat-free (skim) milk. 

. Use fat-free milk for pudding. 

Go Low-Fat for Dairy: 

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. Avoid butter, cream cheese, fatty 
meat , & whole fat milk/cream 

. Use olive oil and healthy 
margarine options � not butter 

. Use olive oil and flavored vinegar 
instead of high-fat salad dressings. 

. Try thin slices of avocado on a 
sandwich instead of mayonnaise. 

Fight Saturated Fats: 

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Healthy Eating Habits for Life 

.Pay attention to portions 

.Limit saturated fats 

. Use fresh ingredients 

 

 

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Calories, Carbs & Fats� Oh My! 

. Carbohydrates, fats and 
proteins are nutrients that 
contain calories. 
. Your body burns the calories 
as fuel. 
. Extra calories you consume 
that are not burned up by 
physical activity remain 
�stored� in your body as fat. traffic signals,transportation,yellow lights,caution,warnings,concepts
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What is Dietary Fiber? 

. Dietary fiber, also known as roughage, is the 
indigestible portion of plant foods. 

. Adults should eat at least 20 grams of fiber daily 
to maintain a healthy digestive system. 

. Fiber can help lower blood sugar, cut cholesterol 
and reduce risk of digestive disorders and various 
diseases including colon cancer . 

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Smart Sources of Dietary Fiber: 

.Oatmeal 

. Nuts & seeds 

. Legumes 

. Beans 

. Dried peas 

. Lentils 

. Apples 

 


. Strawberries 

. Blueberries 

. Whole wheat 

. Barley 

. Couscous 

. Brown rice 

. Bulgur wheat 


. Whole grains 

. Wheat bran 

. Seeds 

. Carrots 

. Cucumbers 

. Zucchini 

. Celery 

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Cutting Calories: 

Losing weight isn�t easy, but 
cutting calories can be as simple as 
1, 2, 3� 
1.Talk with your doctor first. 
2.Get a pocketsize calorie/carb 
guide or find an online 
calorie/carb calculator so that 
you know the best foods! 
3. Reduce portion sizes. 


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Let�s Talk About: Portions 
Healthy Portion of Meat = 6 ounces = Deck of Cards 
Healthy Tip: Save the extra serving of meat at 
dinner for lunch or a snack the next day! 

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Stay Smart with Food Safety 

.Separate raw, cooked and ready-
to-eat foods while shopping, 
preparing or storing. 

.Never allow raw meat to touch 
other food. 

.Wash hands and surfaces often. 

.Cook all food to proper 
temperatures, even frozen foods. 

.Refrigerate leftovers promptly. 

 

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What else do we need to know? 

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