Nutrition Education Handouts For Adults
Nutrition Education Handouts for AdultsContent List Easy Ways to Add More Fruits and Vegetables to Your MealsEasy Ways to Build a Healthy MealEasy Ways to Choose Colors of Good HealthEasy Ways to Choose Healthy PortionsEasy Ways to Cook with BeansEasy Ways to Cut the SaltEasy Ways to Eat a Variety of ProteinEasy Ways to Eat Enough FiberEasy Ways to Eat the Whole PlantEasy Ways to Enjoy Fresh GreensEasy Ways to Flavor Food without SaltEasy Ways to Freeze Fruits and VegetablesEasy Ways to Keep Food SafeEasy Ways to Make a Shopping ListEasy Ways to Read an Ingredients ListEasy Ways to Save Money by Buying in SeasonEasy Ways to Save Money on Healthy FoodEasy Ways to Store Fruits and VegetablesEasy Ways to Understand Signs of Hunger and FullnessEasy Ways to Use the Nutrition Facts LabelEvery Sip Adds UpHow Much Sugar is in Your Drink?Stock up with Staple Foods
Easy Ways to Add More Fruits and Vegetables to Your MealsBrighten up your plate with colorful fruits and vegetables at every meal.BreakfastLunch and DinnerSnacksMix fruit with yogurt, oatmealor whole grain cereal.Add vegetables to soups,stews or casseroles.Enjoy fruit withpeanut butter.Include vegetables in anomelet or egg sandwich.Mix vegetables with pasta,rice or couscousAdd vegetables to halfof a sandwich.Make a smoothie with leafygreens and frozen fruit.Top tacos, pizzas and pitabread with vegetables.Serve fresh vegetableswith a bean dip.For healthy eating tips, likeEat Healthy, Be Active NYCon Facebook at facebook.com/eatinghealthynyc.For more information about StellarFarmers Markets, visit nyc.gov andsearch for farmers markets.For healthy recipes, visitjsyfruitveggies.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 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 a complaintof 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 16/1/18 2:09 PM
Easy Ways to Build a Healthy MealMy Plate PlannerA Healthy Meal Tastes Greatarch1/4st1/2 vegetablesThe Plate Methodis a simple wayto plan mealsfor you and yourfamily. You don’thave to countanything or readlong lists of foods.All you need isa 9-inch plate.1/4einHPD1X25611 - 2.17protMichael R. BloombergMayor1/4 protein. 1/4 starch. 1/2 vegetables.9-inch plateThomas R. Frieden, MD, MPHCommissionerMy Plate Planner Adult ENG v9.indd 12/22/17 9:39 AMFill half of your plate with fruits andvegetables. Choose colorful foods tobrighten your meal.Add lean protein. Choose proteins likebeans, nuts, tofu, fish, and lean or low-fatmeat and poultry.For healthy eating tips, likeEat Healthy, Be Active NYCon Facebook at facebook.com/eatinghealthynyc.Make a least half of your grainswhole grains. Look for the words “100%whole grain” or “100% whole wheat” onthe Nutrition Facts label.Add a healthy beverage. Drink wateror plain fat-free or low-fat milk.For more information about StellarFarmers Markets, visit nyc.gov andsearch for farmers markets.For healthy recipes, visitjsyfruitveggies.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 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 a complaintof 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 16/1/18 2:06 PM
Easy Ways to Choose Colors of Good HealthEat a variety of fruits and vegetables to keep your body strong!REDYELLOW/ORANGEFRUITSApples CherriesCranberriesGrapefruit*Grapes les*Lemons*VEGETABLESButternut squashCarrotsPumpkinRutabagaSummer squashSweet cornSweet potatoesGREENFRUITSApplesAvocados*GrapesHoneydew melonKiwifruit*Limes*VEGETABLESBroccoliBrussels sproutsOkraPeppers PeasSpinachString iesBlack currantsDried plumsElderberriesGrapes PlumsRaisinsVEGETABLESBlack ips*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/eatinghealthynycFor 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 Choose Healthy Portions1. Start with a 9-inch plate.2. Use your hand to measureyour portions.3. Fill half of your plate withfruits and vegetables.4. Fill a quarter of your platewith lean protein.5. Fill a quarter of your platewith whole grains.For fruits, vegetables and grains, a portionis the size of your fist. This equals: 1 cup of chopped vegetables 1 medium apple 1 cup of brown rice or pastaTry to eat five portions a day.For lean protein, a portion is the sizeof your palm. This equals: 3 ounces of fish 3 ounces chickenTry to eat three portions a day.For more information, visit chooseMyPlate.gov.For healthy eating tips, likeEat Healthy, Be Active NYCon Facebook at facebook.com/eatinghealthynyc.For more information about StellarFarmers Markets, visit nyc.gov andsearch for farmers markets.For healthy recipes, visitjsyfruitveggies.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 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 a complaintof 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 16/1/18 2:42 PM
Easy Ways to Cook with BeansStorePrepareCookSort beans to remove anyshriveled beans.DriedCookedCannedPlace dry beans in acontainer with a tight lidand store in a cool, dryplace for up to one year.Quick Soak: Cover drybeans with hot water; boilfor two to three minutes.Remove from heat andcover for one to two hours.orOvernight Soak: Coverdry beans with cold water;soak overnight or for atleast eight hours. Rinseand replace water; cookuntil tender.Refrigerate cookedbeans for four to fivedays or freeze for up tosix months.Thaw frozen beansovernight in the fridge forcold recipes.Add cooked beans directlyto hot or cold recipes.When using beans in hotrecipes, make sure theyare thoroughly reheated.Store leftover beans in aglass or plastic container(not in the can).Drain and rinse beans withwater to reduce sodium.Do not use dented orrusted cans.When cooking beans, addacidic foods (liketomatoes, lemon juice orvinegar) at the end. Acidicfoods will toughen beanskins.Cook one big pot of beansand use for multiplemeals.Flavor with salt-free spicesand fresh herbs.Add to sautéed veggies orcooked greens and garlic.Add to soups, stews,casseroles, salads andpasta dishes.Blend for dips.Use canned beans thesame way as cookedbeans.For healthy eating tips, like Eat Healthy, Be Active NYC on Facebook atfacebook.com/eatinghealthynycFor 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 StoreChoose foods with less than 5 percent DailyValue of sodium (salt) per serving.At Home Make homemade soups and broths. Rinse canned beans and vegetables withwater to reduce the amount of sodium. Create salt-free spice blends using yourfavorite spices. Add vinegar, lemon or orange zest and/orjuice to foods. Buy whole foods as often as possible. Fill your cart with fruits and vegetables. If buying packaged foods, choose thoselabeled: “Low-sodium” “Sodium free” “No salt added” Instead of processed or cured meats,choose: Lean cuts of meat and poultry Fish Beans and legumes Flavor foods with fresh and dried herbs,spices and low sodium soy sauce. Instead of quick-cooking rice mixes andnoodles, choose: Brown rice Whole wheat noodles and pasta Whole cornmeal Avoid adding salt to the water when cookingbeans, rice, pasta and vegetables. Instead of salty snack foods, choose: Fresh vegetables with a bean dip Whole grain crackers Plain, lightly salted popcorn Slowly cut back on the amount of salt youadd to food, until you are using little to nosalt.For healthy eating tips, like Eat Healthy, Be Active NYC on Facebook atfacebook.com/eatinghealthynycFor 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 ProteinsEat a variety of proteins as part of a healthy diet. Eat plant proteins more often.Beans and LentilsNuts and SeedsLean Animal ProteinsMake a three bean salad.Spread nut butter on appleor banana slices.Choose fish twice a week.Add beans to sautéedgreens and eat withbrown rice.Add nuts to vegetablesand salads.Eat lean meat andpoultry in the rightportions – about the sizeof your palm.Make a bean dip to enjoywith vegetables.Snack on a handful ofunsalted nuts or seeds.Bring a hard boiled eggwith you for an easysnack.For healthy eating tips, like Eat Healthy, Be Active NYC on Facebook at facebook.com/eatinghealthynycFor 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 HHalf a bagel 1 gram 1 1 gram of fiberA glass of juice 1 gram of fiberA handful of chips 1 gram of fiber1/2 cup oatmeal 4 grams of fiberOne medium orange 3 grams of fiberA handful of nuts 4 grams of fiberA cup of white rice 1/2 gram of fiber1/2 cup of brown riceand 1/2 cup of beans 11 grams of fiberA pudding cup 1/2 gram of fiber1 1/2 cup blueberries 6 grams of fiberTotal Fiber: 4 gramsTotal 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 PlantReduce waste! Cook with all parts of fruits and vegetables.Part of PlantFruit or VegetableWays to CookRootsCelery rootRoast, mash or stewStemsAsparagus, beets, broccoli, cauliflower,chard, collards, fennel, kaleBraise or sauté; use woody part ofasparagus in soup stocks; usepeeled broccoli and cauliflowerstems in soups or stir-friesGreensor TopsBeets, carrots, cauliflower, celery,fennel, kohlrabi, leeks, onions,radishes, turnipsSauté, blend in green smoothies,flavor and garnish salads andsoupsFlowersArugula, chives, cilantro/coriander, dill,fennel, garlic scapes, lavender,mustard, zucchiniSauté or add to a salad, use garlicscapes to make pestoSeedsPumpkin and other winter squashesRoast and add spices and herbsfor flavorCitrus (lime, lemon, orange), potatoBake potato peels for snacks; usecitrus for zestWatermelon and other melons(cantaloupe, casaba, honeydew)Shave outer peel and use in placeof cucumber in saladsPeelsRindsCobsCornSimmer to make a stockFor healthy eating tips, like Eat Healthy, Be Active NYC on Facebook atfacebook.com/eatinghealthynycFor 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 Greens1. 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 papertowel.o Bunched greens with stems (kale, collard greens):Chop off ends of stems and wrap ends in a damp papertowel.o Herbs: Wrap entire bunch in a slightly damp paper towel. Keep all greens in the refrigerator, unwashed, in a sealedplastic 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 withbeans 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 greensfor a hearty salad.For healthy eating tips, like Eat Healthy, Be Active NYC on Facebook atfacebook.com/eatinghealthynycFor 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 Flavor Food Without SaltSpices Try adding a little pinch at a time.Sauté for 30 seconds in oil to release aroma.Cinnamon: Use in oatmeal toadd sweetness.Cumin: Add to beans or meat.Paprika: Use in a spice rub forchicken, meat or tofu.Turmeric: Add to rice, chicken orvegetables for color.Herbs Add dried and hard fresh herbs (like rosemary) at the begi
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
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3. Regular community nutrition education (e.g. cooking demos, health talks and discussions) 4. Nutrition education in food and nutrition security projects 5. School nutrition education (curricular or extra-curricular) 6. School gardens (gloss) focusing on learning about nutrition 7. Information, education and communication (IEC) materials .
II. NUTRITION SERVICES A. Nutrition Education FY 2020 New Hampshire Page 2 of 17 1. Nutrition Education Plans (§246.11) a. The State agency develops and coordinates the nutrition education component with consideration of local agency plans, needs, and available nutrition education resources. (§246.11(c)(1)) Yes No b.
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