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TRANSCRIPT
Healthy Snacks to Have at
Home
Nutrition Facts Label:
Quick TipsBecause the Rest of Your
Life Begins Today
Q&A
What should my plate look like? Half of the plate should be
fruits and vegetables.
A quarter of the plate should be grains
*Make half of your grains whole-grains! Examples include: brown rice, oatmeal, and whole-wheat flour.
A quarter of the plate should be protein.
*Examples include: meat, poultry, seafood, beans and peas, eggs, nuts, seeds, and processed soy products.
Whole fruit- bananas, plantains, apples, oranges, apricots, mango, grapefruit, tangerine, passion fruit
Other fruit- watermelon, cantaloupe, grapes, pineapple
Vegetables: carrot sticks, celery sticks, cucumbers, bell peppers
Low-fat/fat-free yogurt
Low-fat cheese Eggs, hard-boiled Nuts and Seeds:
almonds, cashews, Peanut/almond butter Hummus Unsweetened
1. Check the serving size. There are often more than 1 serving in the package: be mindful of the number of servings being consumed!
2. Calories: this is how many calories are in the serving size, not the entire package. The more servings consumed= the more calories consumed.40 calories= low100 calories= moderate400 calories or more= high
3. Limit: total fat, saturated fat, trans fat, cholesterol, sodium.
4. Get enough of: dietary fiber, vitamin A, vitamin C, calcium, and iron.
Look at the % Daily Value:5% or less= source low in particular nutrient20% or more= source high in particular nutrient*Limit saturated fat, trans fat, cholesterol, and added sugars= want %Daily Value to be a low number! Sugar does not have a % Daily Value, so compare the
How can I obtain fresh produce for a cheaper cost? Shop at local farmer’s
markets: Did you know the Main Street South Orange, Inc. farmer’s market and the West Orange Farmers Market both accept Families First/ Electronic Benefits Transfer cards?
Purchase the produce that is “in-season”. Purchasing fresh produce during their off-seasons = higher prices.
Watch out for sales! Buy in bulk. Freeze the
produce that will not be used right away.
Start a garden! Planting your own produce has great benefits: cheaper,
Small changes
yield huge results!