Infused Water:

Posted on April 30, 2019 by cheryle

We’re seeing them everywhere these days from cafeterias, hotel lobbies to gyms. What am I talking about? Infused water containers. You know those large water containers with ice and other added ingredients such as fruits, vegetables or herbs. I’ve seen many varieties including lemons and limes with the rinds, cucumbers with mint and strawberry basil.

They are all the rage for several good reasons: encouraging hydration, providing a low/no calorie sugar-free beverage, adding ingredients/flavors that may entice people to drink a little more water, reducing waste by encouraging refilling water bottles and saving money by not buying bottled water.
I personally am a little leery to use them…for several food safety reasons. Perhaps, I know too much, but I wonder if the people preparing these containers on a daily basis know or use any food safety practices.

First: Are the containers washed, rinsed and sanitized between uses? I’m a little less concerned when they’re in food service locations…but the one at my gym scares me.

Second: Do they wash and/or scrub the added ingredients? Do the preparers use gloves when chopping and adding these ingredients? This would be “bare hand contact” with ready-to eat foods.

Thirdly: Do the “users” of these containers cross-contaminate the spouts with their refillable bottles? This is especially important if the “mouth” on their already used bottle touches the spout on the large container.

There’s not a lot of real scientific data out there on the safety (or the lack of safety) of these water containers. You’ll need to make your own decision if you feel there is a risk when opting to refill your water bottle. Some key points to consider when evaluating these containers is to make sure they have a lid and there should be ice present to insure the water is kept cold, ideally under 41 degrees F.

Infused water cucumbers

If you like the idea of infused water, but would rather make your own to insure the safety, here are a few tips:

Date the infused water container and refrigerate if you have any leftover.
Examine the fruits and vegetables in leftover water as they may break down and decompose quickly. Use within 2-3 days.
Make sure the fruits and vegetables you are using are fresh and free from spoilage or bruises.
Wash and scrub these products as you would any fruit or vegetable you are eating.
Some recipes for infused water call for allowing the water and additional ingredients to “infuse” for 1-2 hours at room temperature. I think this is just asking for trouble. Infused waters should be kept in the refrigerator or iced down, check the ice frequently to keep the temperature of the water at 41 degrees or below. Proper refrigeration will make your infused water more refreshing and safer, too!

Here are our favorite flavor ideas, using fruit and herbs or spices together:

Strawberries and green tea
Peaches with lemons and mint
Oranges and cloves
Fresh cherries and cinnamon
Limes and cucumbers
Grapefruit and rosemary
Blueberries and basil

Infuse the flavors in the refrigerator and then add a swish of sparkling water for a really refreshing treat!

Cheryle Jones Syracuse, MS
Professor Emeritus, The Ohio State University

Germy Water Bottles

Posted on October 24, 2017 by cheryle

Many people are conscientiously carrying refillable water bottles. One key positive here is that drinking water on a regular basis gives the body the fluid it needs to keep itself healthy https://news.nutritioneducationstore.com/hydrate-for-health/. Also using a refillable bottle helps keep more waste from plastic water bottles out of the trash. There’s also the cost savings of refilling your own bottle compared to purchasing bottled water whenever you’re thirsty.

But the question is: how often do you need to wash these refillable cups and bottles? This would be of even more concern if you put something in the bottle other than plain water—perhaps a sports drink, flavor packets or made infused water with cucumbers or lemons.

A recent study and on-line report in Treadmill Reviews http://www.treadmillreviews.ca/water-bottle-germs-revealed/ says that unwashed reusable water bottle could harbor bacteria. Their team swabbed the lids of reusable water bottles and had the samples tested at an independent lab to determine the types and levels of bacteria present.

They looked at 12 different bottles and four different types. Each water bottle had been used by an athlete for a week and not washed. The samples showed that these water bottles each had a unique combination of bacteria. Not all were “bad” germs, but some were the types known to cause illnesses.

The type of bottle made a difference. Slide-top bottles harbored the most bacteria. This makes sense because these bottles have direct contact with the mouth and more nooks and crannies for bacteria to grow. Bottles with squeeze-tops and screw-tops respectively had fewer bacteria. Bottles with straw tops contained the least amount of bacteria.

The folks at Treadmill Review admit that they are not researchers or microbiologists. Even though this topic could probably use a little more scientific research methods and the types of bacteria studied a little more, it does give us all some “food for thought”.

If you use a refillable water bottle or are thinking of buying one…here are five important tips to follow to avoid getting ill:

Don’t let a half-full bottle of water set in your gym bag between uses, empty wash and dry between uses.
Select one that uses a straw and replace the straw frequently.
Check the label to see if both the bottle and the lid are dishwasher safe.
Wash after every use in the dishwasher or with hot water and soap.
Rinse well. Allow to dry.

Don’t let your quest for good hydration expose you to unnecessary risks. Use some common sense when it comes to these water bottles.

Cheryle Jones Syracuse, MS

Professor Emeritus, The Ohio State University

Top 10 Foods for Better Health

Posted on May 29, 2017 by Stephanie Ronco

A new study out of Boston suggests that focusing on 10 specific foods in your diet may cut the risk of premature death from diabetes, stroke, and cardiovascular disease by almost half.

The author of the study, Renata Micha from the Friedman School of Nutrition Science and Policy at Tufts University says that about 45% of US deaths in 2012 could be traced to eating too little or too much of certain foods. Her study draws information from previous research done using National Health and Nutrition Examination surveys from 1999 to 2002 and 2009 to 2012. The researchers used food diaries of participants and found that 318,656 deaths out of 702,308 from stroke, heart disease, or type 2 diabetes were based on people eating too much or too little of the following 10 foods or food elements…

Too Much:

Sodium
Unprocessed red meat
Processed red meat (sausage, bacon, hot dogs)
Soybean and corn oil
Sugar-sweetened drinks

Too Little:

Fruits
Vegetables
Whole grains
Nuts and seeds
Seafood with omega-3 fatty acids

For example, consuming too much sodium was linked with 66,508 deaths. Poor nut and seed intake was associated with 59,374 deaths. Processed read meat intake was associated with 57,766 deaths, while 54,626 deaths were linked with inadequate fatty fish intake. Minimal vegetable and fruit intake was linked to 53,410 and 52,547 deaths, respectively. Sugar-sweetened drinks were tied to 51,695 deaths.

Demographics also made a difference. For example, men and women fared differently in the study. Women were less likely than men to die from poor diets and younger people were at higher risk than older individuals. Hispanics and blacks had higher risk than whites, and individuals with less education were at higher risk than more educated people.

Deaths from cardiovascular disease decreased by 25% between the two survey periods because of improvements in dietary habits such as eating more polyunsaturated fats, nuts, seeds, whole grains, fruits, and fewer sugar-sweetened drinks.

Consumers can reduce their risk for chronic disease by adopting one dietary habit at a time (such as eating fatty fish twice per week or choosing water over sweetened beverages) and then moving on to another positive habit once they’ve mastered the first. This helps build confidence and motivate people to continue building healthful eating patterns to reduce their risk of chronic disease.

By Lisa Andrews, MED, RD, LD

References:

Micha, Renata, PhD, Penalvo Jose, PhD, Cudhea PhD, et. al. Association Between Dietary Factors and Mortality From Heart Disease, Stroke, and Type 2 Diabetes in the United States. JAMA. 2017;317(9):912-924
Mueller, Noel T., PhD, MPH, Appel, Lawrence J. Attributing Death to Diet Precision Counts. JAMA. 2017;317(9):908-909.

8 Things We Learned About Sugar

Posted on April 13, 2017 by Stephanie Ronco

When the new Dietary Guidelines for Americans (DGA) released their recommendations about sugar intake, we thought they made a lot of sense. After all, the World Health Organization has been recommending a 10% calorie limit on added sugars for over a decade. The DGA committee now recognizes that sugar makes up about 30% of daily calories in our country, so changes are needed to cut down on sugary beverages, snacks, and desserts with added sugars. Treat foods and beverages are no longer treats but daily staples, which in turn is a significant cause of obesity when people are not getting enough physical activity and when high-sugar foods are replacing high-fiber foods that can help people feel more satiated.

Yet if you tell people to keep their sugar intake to 10% of their daily calories, this advice doesn’t necessarily have much real-world meaning.

People would have to do a bit of math to figure out how much sugar that that recommendation is allowing for each day. To calculate it, they would first need to land on a daily calorie intake. A 2,000-calorie-per-day eating pattern is pretty typical, so in our example let’s use that as a base number. 10% of 2,000 calories is 200 calories each day. There’s the maximum in an easier format to apply to day-to-day life.

Of course, some people prefer to calculate their sugar needs in grams. To do that, divide the daily total calories from sugar by 4 (calories per gram). For a 2,000-calorie diet, the max is 50 grams.

Just for kicks, let’s set that out in teaspoons too. There are 4 grams of sugar in a teaspoon. That means that the daily cap is set at roughly 12 teaspoons of added sugars per day.

I hope those mathematical measurements can help your clients apply the DGA’s sugar recommendations to their daily lives. You can find all these measurements in the Sugar Math poster, which is what started this entire mathematical exercise.

Of course, the importance of sugar math isn’t the only thing we learned as we were putting the poster together. Here are the top 8 lessons that really made us think as we created that resource…

One 12-ounce soda can have about 40 grams of sugar. That’s almost a full day’s supply of added sugar. Kid-sized sodas at most fast food places are 12 ounces — the same amount as that can of soda!
Regular and large sodas at fast food places are usually equivalent to 2 or more cans of soda.
Sweetened iced tea contains a surprising amount of sugar, roughly 22 grams per cup. Most bottles contain a couple cups or more, which in turn makes it easy to consume a day’s supply of sugar in one bottle of iced tea.
Sweet treats are not only high in sugar but they are also high in calories. The average large cookie contains over 400 calories and a day’s supply of added sugars.
Coffee drinks, tea, sodas, snacks, sweetened yogurt, and dessert can easily supply three days or more’s worth of sugar. It all adds up.
A surprise to our team was that a can of soda is equivalent to a serving of candy!
50 grams can add up quickly, but if we could get to dinner without putting sweetened beverages in our day, then we had a little of our sugar budget left over for a half cup of frozen yogurt. In a typical day, I used the rest of my budget on a cereal bar and jam for a sandwich. Overall, the guideline helped us lower our calories, especially in beverage calories.
It’s a great idea to track what you eat and drink in a day so you can make better choices.

And there you have it! 8 things we learned while putting together the Sugar Math poster. I’m really proud of this poster — it’s a great resource for nutrition and health educators because it lays out key lessons about added sugars in a fun and memorable way.

Want to share these lessons with your clients? From our collection of free printable nutrition education materials comes a new PDF handout all about added sugars!

And here are some other fantastic sugar education resources, straight from the Nutrition Education Store!

Sugar-DVD - Sugar Video - Nutrition Education DVD

$79.00 ~~$79.00~~

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$Sugar Math Tearpad - Nutrition Education Store$

Sugar Math Tearpad

$42.00 ~~$46.00~~

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Are You Drinking Candy? Sugar and Beverage Awareness Poster

$22.75 ~~$25.50~~

Add to Cart

Confessions of a Juice Drinker

Posted on June 15, 2016 by cheryle

You would have thought I had committed a heinous crime when I admitted to a group of women that I frequently drink orange juice in the morning. I know that eating whole fruit is a better choice, but I like juice.

Their astonished comments were accompanied by what they thought was a known fact that there was lots of sugar in juice. OK I admit this. One eight-ounce glass of juice contains 21 grams of sugar. However, if you drink only pure 100% juice, then that sugar is all from the fruit itself, not added sugar.

After their admonishments, I’m still trying to convince myself that drinking juice is acceptable. One of my rationalizations is that I make an effort to seek out juice that has added calcium and vitamin D. At least I’m getting those extra nutrients.

I also admit that I like lots of pulp. The pulp in orange juice is real orange pulp, but it doesn’t amount to any significant fiber. That said, I still like it. The majority of orange juice sold is pulp free, so the pulp is actually removed at the beginning of the process and then added back into juices that have pulp.

It takes about three oranges to make a cup of juice. Juice allows for a lot of calories to be consumed quickly. There are 71 calories in one orange, yet 8 ounces of orange juice provides 112 calories. If I ate three oranges instead of drinking the juice, I certainly would feel a lot fuller! Part of that is due to the three grams of dietary fiber in each orange.

It seems I’m not the only person who likes juice. According to the latest Dietary Guidelines for Americans, 1/3 of all fruit consumption in America is in the form of juice. The most commonly consumed fruit juices are orange, apple, and grape.

The Dietary Guidelines for Americans recommend that we “shift to mostly whole fruits, in nutrient-dense forms.” The guidelines also say that “although fruit juice can be part of a healthy eating pattern, it is lower than whole fruit in dietary fiber and when consumed in excess can contribute extra calories. Therefore, at least half of the recommended amount of fruit eaten daily should come from whole fruits.” They also go on to say that when juices are consumed, they should be 100% juice, without added sugar.

Here’s a tip when it comes to children and juice: the amount of fruit juice allowed in the USDA Food Patterns for young children aligns with the recommendation from the American Academy of Pediatrics. Young children should consume no more than 4 to 6 ounces of 100% fruit juice per day.

Let’s end with a comparison:

Whole fruit: offers fewer calories for the satiety it provides, features more dietary fiber, takes longer to eat and therefore provides more eating satisfaction

Juice: offers a quick and easy way to reach daily fruit servings and could be enriched with needed nutrients

Here are the take home messages:

Seek moderation in all things.
Watch the amount of juice consumed.
Make that “shift” to whole fruit whenever possible.

Some habits are hard to break.

By Cheryle Jones Syracuse, MS, Professor Emeritus, The Ohio State University

PS Here’s a printable handout that features the highlights of today’s post.

Fruits Bulletin Board Kit

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Name That Fruit and Veggie Game - DOWNLOAD

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10 pack MyPlate Plate Plastic - Nutrition Education Store Exclusive Design - 10 Plates With Free Shipping

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Display of the Month: Beverage Better

Posted on February 3, 2016 by Stephanie Ronco

It’s time for another edition of the Nutrition Education Store’s Display of the Month series! This time, we’re going to focus on drinks! Are you ready to help your clients “Beverage Better”?

The Materials:

Banner and Stand: Beverage Better
On Your Table: Don’t Drink Your Calories Poster on a Tabletop Easel, with a few Beverage Better Handouts and some Sugar Test Tubes.
Prizes: Water Bookmarks and Stickers

The Activities:

Drink Makeovers and Trivia Game
Brainstorm Better Beverages

And now it’s time to discuss the details!

Cover your table with a tablecloth if you have one. Arrange the Don’t Drink Your Calories poster on the stand on the table, then place some Beverage Better handouts in front of or next to it. Put some water bookmarks and stickers next to the handouts, and put some sugar test tubes on their other side. Set up the Beverage Better banner and stand next to your table and, if you’re playing the trivia game outlined below, cover the calorie savings information with some colorful Post-It notes.

For the first activity, walk your audience through the makeovers outlined on the Beverage Better banner. Start with hot cocoa, and after you’ve outlined the changes people can make to turn it into a more healthful drink, ask if anyone knows roughly how many calories those adjustments would save. Take guesses, then reveal the answer by removing the Post-It note that had covered that information. Award prizes (bookmarks, stickers) to the person who had a guess that was closest to the actual total. Now use the sugar test tubes to simulate how much sugar was in the drink before and after the makeover. Poll the group — was this lower or higher than they were expecting? Why? Do the same with the tea and soda.

For the second activity, gather your participants into a small group and brainstorm healthful drinks. How can the information on the handouts, poster, and banner inform the discussion? Explore possibilities with seltzer water, fresh fruit, tea, coffee, herbs, spices, etc. Award prizes to people who offer healthful suggestions.

Additional Resources:

Here are a few more materials that you can incorporate into your display and discussion…

Are You Drinking Candy? Sugar awareness poster or handouts
How Much to Work It Off? Exercise and calorie awareness poster
Activity Idea: Beverage Buffet
Presentation Idea: Beverage Calorie and Exercise Presentation

Here’s a free PDF handout that discusses ways to sweeten drinks without adding sugar…

More Displays of the Month:

And finally, here are some other fun posters from the Nutrition Education Store!

Eat from the Rainbow Poster

Nutrition Poster Set

Change It Up Poster

Display of the Month: Sugar

Posted on December 2, 2015 by Stephanie Ronco

Let’s start a new tradition, shall we?

Today I want to usher in a brand-new series — the Nutrition Education Store Display of the Month! Each month, we’ll take a look at a new way to display the most important information about a key topic. And, we’ll do it in a way that will engage your clients and make your lessons memorable. What do you think? Are you intrigued?

For the first display, I want to focus on sugar. Here’s what I think will come together to make the best option…

The Materials:

Banner and Stand: Beverage Information
On Your Table: Sugar Test Tubes and a Candy Poster on a Cardboard Easel
Prizes: Water Bookmarks and Stickers

The Activities:

Guess how many lollipops would go into a large soda from a fast food chain.
Discuss the impact of added sugars on health.

Let’s talk details!

Set up your display area with a table. For an extra aesthetic bonus, cover your table with a plain white tablecloth. Put any chairs you might need behind the table (this comes in handy if you’re manning a booth at a wellness fair — it’s less necessary for a single presentation). On the table, arrange the sugar test tubes wherever you see fit. Add a cardboard easel to hold up a poster for easy viewing, then place the Are You Drinking Candy? poster on top of that easel. Find a spot for the prizes you’ll be handing out — in this case bookmarks and stickers that encourage water consumption over sugary drinks. For the last part of the tablescape, grab a large empty cup from a fast food chain of your choosing and keep it within easy reach. You may also want to have a handful or two of small lollipops. Next to your table, place the Beverage banner on its stand in a place that’s easy for all your participants to see.

Once you’re all set up, you can proceed to the activities.

For the first activity, hold up the large soda container. Ask people to guess how many teaspoons of sugar go into a sugary drink that would fit in this container. Since most lollipops also contain a teaspoon of sugar, you can ask your participants to guess how many lollipops would equal the amount of sugar in one large soda instead. Poll the group, then reveal the answer: on average, a large soda from a fast food chain contains 51 grams of sugar. That’s 12 and 3/4 teaspoons of sugar! (Or, if you’re using lollipops, that’s 12 and 3/4’s lollipops worth of sugar). Hand out prizes to the people whose guesses were closest to that total.

For the second activity, it’s time to talk about the impact of added sugars on health. Introduce information from MyPlate and the Dietary Guidelines for Americans, explaining why moderation is so important when it comes to added sugars. It may also be useful to bring in some of these additional resources…

Additional Resources:

Here are a few blog posts with great handouts, charts, and information about sugar.

And there you have it! The first-ever display of the month! What do you think?

Oh, and here’s a closer look at a few of the resources we highlighted in today’s post. Remember, at the Nutrition Education Store, we’re here to help you look your very best, right now!

Sugar Test Tubes

Handout: Are You Drinking Candy?

Water Bookmarks

PS: Here’s a free PDF handout that you can also incorporate into your display!

Scale Down Your Portions

Posted on November 11, 2015 by Stephanie Ronco

It’s time for a dispatch from inside the Nutrition Education Store! Today I want to share a handout that — until right now — was only available to people who had purchased the Scale Down Your Portions poster. So here it is, in all its glory. How will you use your free copy?

Scale Down Your Portions!

How can you deal with oversized servings?

It can be hard to stop eating when there is a ton of delicious food to enjoy. A common answer to this problem is to ignore the rest of the food and only eat proper portions of each item. Sadly, that’s easier said than done.

Studies indicate that when people are offered larger portions of food, they tend to eat more of it. In one study, participants ate 30% more calories when offered the largest portion of an entrée, compared to what they ate when they were offered the smallest portion (Am J Clin Nutr 2002; 76(6): 1207-1213). When there is lots of food on your plate, it can skew your perception of what you’ve eaten and make it hard to stop eating.

It turns out that the best way to deal with portions is to scale them down. There are a bunch of different ways to scale down your portions — which will you try first?

Scale Down Tip #1: Read the Facts!

The Nutrition Facts labels on foods are treasure troves of information. You may be surprised at what constitutes a single serving, especially in things like bottled sodas and bags of chips. Get familiar with actual serving sizes and use the Nutrition Facts to calculate how many servings are in each container. When you can, pick up single-serving packs or use the Nutrition Facts label as a guide and make your own snack packs by portioning out proper servings into zip-lock bags and reusable bottles.

Scale Down Tip #2: Get Online!

Lots of restaurants and coffee shops have made their nutrition information available online. Check out the calorie, sodium, and fat content of your order before you head out the door and make sure that the portion size is reasonable. If it’s not, look for healthful alternatives. This will help you find balanced portions and skip servings that are way too big.

Scale Down Tip #3: Share!

If you want to get or make something that only comes in a large portion, share it! Whether you’re at a restaurant or a backyard barbecue, it can be easier than you think to share a large portion of food. And, after all, sharing is caring.

Scale Down Tip #4: Think Before You Drink!

Beverages with added sugar or fat need special attention when it comes to portion control. We found that small bottles of soda, tea, and juice drinks still contained more than 2 servings per bottle. So follow the first few tips and research exactly what is in that beverage that you’re about to enjoy. Then think twice before getting a jumbo size.

What do you think? If you like what you see, get your very own PDF copy of the Scale Down Your Portions handout, for free!

And here are some more portion resources from the Nutrition Education Store! Remember, we’re here to help you look your very best, right now!

Take Control of Your Portions Poster

Eat Less! Portion Control DVD

Portion Control Handout

Sneak Peek: Work It Off

Posted on September 9, 2015 by Stephanie Ronco

It’s time for another sneak peek inside the Nutrition Education Store!

Today I want to talk about healthful eating habits. After all, there’s simply not enough time to work off a bad diet. That’s why Beth Rosen, MS, RD, CDN and I teamed up to create this wonderful new poster, Work It Off.

Work It Off outlines exactly how much time it would take a person to burn off the calories in common foods like burgers and soft drinks. Do your clients know that it would take 1 hour and 40 minutes to walk off the calories in half a frozen pizza? Or that an oversized cinnamon roll would take 2 hours and 14 minutes to walk off? Share all this painstakingly-researched information — and more! — with this fun and colorful poster.

Of course, the fun doesn’t stop there!

This poster comes with a free PDF handout. As a bonus just for you, I’d like to share that handout in its entirety, right now!

Here’s a preview…

Exercise is an important tool for achieving a healthy lifestyle. But beware of this diet pitfall: Exercise alone will not help you reach your weight loss goals, especially if you’re eating a high-calorie diet filled with solid fats and added sugar.

Exercise does burn calories, but there is a common misperception about just how long it takes to burn enough calories to equal the calories in a meal, snack, or drink. This chart includes the calorie counts of common food choices in the typical American diet, and the duration of time that a 150-pound person needs to walk in order to burn off those calories.

How long will it take you to work it off?

Get a personalized guide to both food and exercise at Food and Health’s Exercise and Calorie Calculator. You can access it for free at https://foodandhealth.com/excalc.php!

Simply choose an activity (aerobics, yoga, walking, etc), then enter the amount of time you will take to do it. Fill in your weight in pounds, then click “Compute”. You’ll end up with a number of calories burned.

The figures are based on moderate activity levels. If your workouts are more vigorous, you can add a few calories to the number you burn.

Like what you see? Get the handout for free!

We’re here to help you look your very best, right now! Check out these marvelous nutrition education resources…

Choose Wisely Banner and Stand

12 Lessons of Diabetes Program

MyPlate Wall Cling for Kids

Nutrition from A to Z

Posted on July 29, 2015 by Stephanie Ronco

It’s time for an exclusive look at the handout that accompanies our awesome Nutrition from A to Z poster! How will you use your free copy?

A is for Apples. An apple a day may be a cliche, but cliches exist for a reason. You see, apples are naturally fat-free and are very low in sodium. They are also excellent sources of fiber, antioxidants, and vital nutrients like vitamin C. Try one today!

B is for Balance. MyPlate and the Dietary Guidelines both emphasize the importance of balance in your life. Balance your calorie intake with physical activity, and balance your plate according to MyPlate’s proportion guidelines.

C is for Cooking. When you cook at home, you control exactly what goes into your meals. Cook healthfully with plenty of fruits and vegetables, as well as whole grains, lean protein, and nonfat dairy.

D is for Dairy. MyPlate and the Dietary Guidelines for Americans advise people to choose low- or nonfat dairy when possible. The saturated fat found in dairy products is very bad for your health, especially your heart!

E is for Empty Calories. According to MyPlate, foods with empty calories are foods that contain solid fats and added sugars. They are usually calorie-dense, but these calories are very nutrient-light. Avoid foods with empty calories whenever you can — they just aren’t good for you.

F is for Fruit. MyPlate’s fruit group contains everything from stone fruits to berries to tropical rarities. Follow MyPlate’s advice and fill half your plate with fruits and vegetables at every meal.

G is for Grains. MyPlate advises people to make at least half the grains they eat whole grains, every day. In a rut? Try a new whole grain like amaranth, bulgur, or quinoa!

H is for Healthy Eating Patterns. The Dietary Guidelines for Americans insist that healthy eating patterns should meet nutrient needs at a reasonable calorie level. Stick to nutrient-dense foods whenever you can.

I is for Include Seafood. Did you know that most people should consume at least 8 ounces of cooked seafood per week? That’s what MyPlate suggests. Just remember to keep seafood preparations lean and sidestep breaded or fried options.

J is for Juice. If you do drink juice, be sure to choose options that are 100% fruit or vegetables. Juice is a hiding place for a surprising amount of added sugars. Don’t fall into the trap! Choose 100% juice instead.

K is for Kids. Did you know that kids need at least 60 minutes of exercise every day? The Dietary Guidelines for Americans posts that number as the minimum for most children, so get out there and play!

L is for Lean. When you go to get your servings from the protein food group, stick to lean options. Try beans, peas, white meat poultry, or lean cuts of beef or pork.

M is for MyPlate. Follow the plate! At each meal, half your plate should be filled with fruits and vegetables, with the rest divided equally between protein and grains. Add a bit of dairy too, and remember to keep things balanced!

N is for Nutrients. Most Americans aren’t getting enough nutrients. According to the Dietary Guidelines for Americans, people should replace foods that are made mostly of empty calories with nutrient-dense foods. Nutrients of concern in American diets include calcium, potassium, vitamin D and dietary fiber.

O is for Orange. Oranges are a nutrient powerhouse. They are full of vitamin C, antioxidants, and fiber. Eating oranges may also help lower your blood pressure and cholesterol. Try one today!

P is for Protein. MyPlate’s protein group is filled with meat, nuts, poultry, seeds, seafood, eggs, beans, and peas. Eat a wide variety of lean options daily.

Q is for Quality of Life. According to the Dietary Guidelines for Americans, “Achieving and sustaining appropriate body weight across the lifespan is vital to maintaining good health and quality of life” (2010, page 8).

R is for Reduced Risk. MyPlate claims that eating fruits and vegetables will reduce your risk of heart disease. That’s just one more reason to fill half your plate with fruits and veggies at each meal.

S is for Sodium. Most people are consuming way too much sodium. The Dietary Guidelines for Americans advise people to keep sodium consumption below 2300 mg per day. People who are African American, are over 51, or who have hypertension, diabetes, or kidney disease should all consume less than 1500 mg of sodium per day.

T is for Tomato. Tomatoes are filled with key nutrients to improve your health. They are excellent sources of vitamins A, C, and K, and also contain fiber and several B vitamins.

U is for Unique. Did you know that beans and peas are unique foods? MyPlate counts them as both a vegetable and a protein, so tally them where you need them the most!

V is for Variety. While portion sizes should stay small, it is important to eat a variety of fresh and healthful foods. Don’t fall into the rut of eating the same foods over and over — you could be missing out on nutrients! Look for new and nutritious foods to try each day.

W is for Water. One of MyPlate’s key consumer messages is to replace sugary drinks like soda and sport beverages with water. Water is essential to health, and many people don’t drink enough of it.

X is for eXplanation. Do you want more details about healthful eating and balanced nutrition? Visit www.ChooseMyPlate.gov for more information about MyPlate. Or, drop by www.health.gov/dietaryguidelines for a closer look at the Dietary Guidelines for Americans.

Y is for Yogurt. Yogurt is a great source of calcium, but make sure that it doesn’t overload you with sugar and fat. Stick to low- or nonfat options, and check sugar content to make sure it isn’t too high.

Z is for Zone. Keep foods out of the danger zone. Food that has been sitting out at 40-140 degrees F for more than 2 hours is no longer safe to eat.

Like what you see? Here’s the free handout! Normally you can only get this when you get the Nutrition from A to Z poster, but we’re making an exception for you today!

But wait, there’s more! Check out these great nutrition education posters that will help you look your very best, right now!

Nutrition Poster Set

Whole Grain Poster

12 Lessons of Wellness and Weight Control Posters

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