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Healthy Meal Heathy Life

 


 

Healthier Choices for you...

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Diabetes Info

Exercise Good For The Brain

 

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Dick Gregory

Whats Wrong With The Kids?????

 


The amount of fish in a meal depends on your body weight. A person's weight is important, because body size affects how the body processes contaminants. If you weigh 150-pounds, you could safely eat one-half pound/8 ounces of fish in a meal (precooked weight) to stay within the MDH fish consumption guidelines. Photo of Salmon Steak Meal To adjust the meal size for a lighter or heavier weight - subtract or add 1 ounce of fish for every 20 pounds of body weight. For example, one meal would be: 7 ounces for a 130-pound person, and 9 ounces for a 170-pound person. 8 ounces of uncooked fish is to equal about 6 ounces of cooked fish. One piece of sushi is about 1 ounce. Spacing meals Be sure to space out meals throughout the month. For example, don't eat all of your fish meals for the entire month within a few days. Give your body time to handle the contaminants in-between fish meals. How to Follow the Consumption Guidelines -- Examples of monthly fish choices for: Pregnant Women, Women who may become pregnant, and Children under age 15 Month 1 Month 2 1 meal of halibut AND Week 1: 2 meals of salmon Week 2: 1 meal of MN-caught bluegill Week 3: 1 meal of canned light tuna Week 4: 1 meal of catfish (farm-raised) and 1 meal of tilapia 1 meal of canned white tuna AND Week 1: 1 meal of salmon and 1 meal of catfish (farm-raised) Week 2: 1 meal of MN-caught crappie Week 3: 1 meal of flatfish and 1 meal of salmon Week 4: 1 meal of herring and 1 meal of tilapia Month 3 Month 4 1 meal of MN-caught walleye (less than 20 inches) AND Week 1: 1 meal of shrimp and 1 meal of tilapia Week 2: 1 meal of MN-caught bluegill Week 3: 1 meal of pollock and 1 meal of cod Week 4: 1 meal of salmon and 1 meal scallops 1 meal of tuna (steak) AND Week 1: 2 meals of salmon Week 2: 1 meal of salmon and 1 meal of crab Week 3: 1 meal of light canned tuna Week 4: 1 meal of catfish (farm-raised) and 1 meal of tilapia Note: where the guidelines recommend 1 meal per week or month, you may prefer to have two smaller sized meals over that week or month.

                                                         
Nutrition Facts Eating a balanced diet is one of the most important things you can do to maintain and improve your overall health. What we choose to eat has a direct effect on our health, growth and feeling of well-being. Poor eating habits that result in too many calories and not enough nutrients increases the risk for obesity, diabetes, heart disease, stroke, tooth decay, and some cancers. It takes about 40 nutrients in order for our bodies to function properly. Different nutrients have different roles, so it is important to eat a variety of foods, particularly fruits and vegetables. However, for most people, any food can fit into a balanced diet if the portion size and frequency is right. Information about Obesity Nutrition Facts Nutrition Fact Sheet (PDF 210KB/2 pages) Fruits and Veggies - More Matters Fact Sheet (PDF 131KB/1 page) Dietary Recommendations: Choose my Plate Sugar Sweetened Beverages Vitamin A Vitamin C Iron Fats Calcium Whole Grains.

                                                                                       Overweight and Obesity Prevention


Obesity is one of the most serious public health concerns facing our state today. obesity rate: 1995 was 15.3%, 2010 was 25.4%. source: BRFSS

Obesity is a major health issue for both individuals and the community.

causes of death: over 50% of deaths are from obesity-related chronic diseases. source: Centers for Disease Control and Prevention http://www.cdc.gov/nchs/fastats/lcod.htm



Obesity leads to runaway health care costs and decreased productivity.


financial burden of obesity: 2004 estimated $1.3 billion, 2006 $2.8 billion. 2004 source: Finkelstein EA, Fiebelkorn IC, and Wang G. State-level estimates of annual medical expenditures attributable to obesity. Obesity Research, 2004,12;18-24.) 2006 source: Justin G. Trogdon, Eric A. Finkelstein, Charles W. Feagan and Joel W. Cohen. State- and Payer-Specific Estimates of Annual Medical Expenditures Attributable to Obesity. Obesity (2011) doi:10.1038/oby.2011.169) Help young children learn to taste, eat and enjoy more fruits and vegetables
                            

A healthy diet can help you to keep your medical costs down, but how do you justify the added expense of healthy foods? Try these simple tips and you won't have to:

1. Buy Reduced Produce It's no secret that fruits and vegetables are good for you, but the price of fresh produce isn't nearly as good for your budget. To stretch your shopping dollars, look for a reduced rack at the grocery store. You can often pick up super ripe produce for a fraction of the regular price.

2. Go frozen Frozen vegetables are usually fresher and cheaper than anything that can be found in the produce and canned sections of the store. Cruise down the frozen food aisles, and you'll find big bags of veggies at bargain prices – sometimes as little as $1 a bag.

3. Shop locally Your local produce stand or farmer's market can be a great source for healthy bargains. For the best deals, shop often and look for reduced produce or end-of-the-day specials.

4. Grow Your Own Slash your produce prices even further by growing your own healthy eats. Start a plot in your backyard or a container garden on your patio, and enjoy homegrown fruits and vegetables all season long. Like fresh herbs? Grow your favorites in small pots by the kitchen window, and take a snip whenever you need it.

5. Substitute Oil Slash the fat grams in your cakes, muffins and other baked items by replacing the oil in recipes with an equal amount of no-sugar-added apple sauce. It won't change the taste of your recipe, but it will change the healthfulness of it.

6. Substitute Eggs Reduce your cholesterol consumption by substituting the eggs in baked goods with a tablespoon of soy flour. You can pick up a bag for as little as $2-3, and it will last you for quite a long time.

7. Skip the Salt. Sodium lurks in lots of foods, and it's just not something that your body needs a lot of. Limit your consumption by purchasing no-salt-added or low-sodium versions of canned foods. This switch won't cost you a dime, so it's probably the simplest switch of all.


Tips for Healthy Eating on a Budget Healthy eating is a great habit for anyone, but especially for people with Diabetes. Because of the issues with insulin resistance and difficulty losing weight, eating healthy foods regularly is a key way to help you manage you Diabetes. Many people believe that eating healthy foods is more expensive than the less healthy alternatives. But guess what? You don't have to choose between eating healthy foods and keeping your budget. Here are six tips to help you out.

Plan Ahead

Make a list of your meals for the week and generate a shopping list from it.

Stick with it!

A lot of unhealthy food purchases are impulse buys -– something that looks good. By going shopping with a plan and a full stomach (so you’re not tempted due to hunger), you can eliminate buying those things you didn’t really want in your house anyway.


Use Frozen Vegetables.


Many of them are just as healthy if not healthier then fresh vegetables. Frozen veggies are frozen at peak freshness, optimizing the amount of nutrients in them, while fresh veggies may sit around on trucks or in the market before being purchased. This can lead to the produce losing nutrients.
Skip the Bottled Water.
Most cities and communities have tap water that is fine for consumption. If you have any concerns, please check with your community government. Purchase a reusable plastic or metal bottle and bottle your own.


Use Beans Instead of Meat


Canned or dried beans make an excellent substitution for meat in many meals. Try them in chili, soups or salads. If you have high blood pressure, dried beans may be a better option due to the lower sodium in dried beans. Dried beans usually need to be soaked for a number of hours before use, so plan ahead!

Seek Out Farmers Markets or Local Sellers


Not only are you supporting local farmers, but their products are usually lower in price and incredibly fresh. Check out LocalHarvest for an up-to-date list of local growers and markets.


Grow Your Own


Growing your own produce is a wonderful way to add in nutritious fruits and vegetables to your diet for little cost. For the price of a few plants, soil and planters, you can have fresh produce for the rest of the summer. Even if you live in an apartment or don't have a yard, you might be able to use window planters to grow tomatoes or fresh herbs and spices.


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