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Choose MyPlate Printable Handout

I am having so much fun coming up with new free printable nutrition education materials. Today I want to focus on My Plate. Here's a brand-new MyPlate handout that I've created, just for you! MyPlate and Health A balanced eating pattern can be great for your wellbeing! Health Impact: MyPlate’s suggestions are key to building a balanced eating pattern, and the reward is improved health. According to MyPlate, “Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke [and] may protect against certain types of cancers.” That’s quite an impact, and it’s not all that MyPlate offers! By including whole grains on your plate, you can reduce your risk of constipation while improving weight management. Choosing...


Healthy Snacking: Energy Bites

Snack choices for kids may not always be nutritious ones. The supermarket shelves are flooded with boxes and bags of irresistible treats loaded with refined grains, added sugars, and saturated fat. In our busy culture, there are times when snacks are used as a substitute for a well-balanced meal. Providing our kids with nutritious options is important for their growth, but finding something tasty that’s also easy to prepare can be a challenge. The new trend of making and eating energy bites is a perfect solution to this snacking dilemma. Energy bites are a homemade combination of whole grains, nuts and seeds, dried fruit, and other ingredients rolled together into a little ball of deliciousness. They require no cooking, so making them is a terrific activity...


Does Mindfulness Training Aid Weight Loss?

The popularity of mindfulness training is growing among healthcare practitioners. Mindfulness training generally includes meditation practices to deal with stress especially associated with eating and exercise. It is designed to increase awareness and self-regulation of hunger, fullness, satisfaction of taste and cravings, and other emotions believed to undermine adherence to adopting and sticking with a healthier diet and exercise program. However, questions remain about its efficacy. To further our understanding of the effectiveness of mindfulness training on weight loss a study led by Dr. Jennifer Daubenmier at the University of California San Francisco examined the impact of adding mindfulness training on top of a fairly typical weight loss training program. The 194 obese adults were randomized to a 5 and a half month diet and exercise...


Are You Ready for Food Allergy Awareness Week?

Food Allergy Awareness Week is May 8-14, 2016. Are you ready for it? To make sure you have all the resources you need, today I want to share one of my favorite food allergy materials. This printable handout is usually only available to people who get the Food Allergy Poster, but today I want to give it to you, for free! I've copied the handout text below, so you can read through it first. It's perfect for email blasts, displays, private sessions, presentations, bulletin boards, health fairs, and more! How will you use your copy? Food Allergy Awareness! Life with Food Allergies: It is vital to read food labels and contact manufacturers for clarification if you have any concerns about whether an allergen may have made its way into the item....


Food Safety Tips for Picnic Month

July is Picnic Month, which means it’s a great opportunity to teach your audience about food safety. Use these tips and facts at your next presentation, cooking demonstration, or client meeting. According to the CDC, every year, 1 in 6 Americans gets sick after consuming a contaminated food or beverage. These illnesses are largely preventable with proper food safety, yet picnics are where food safety strategies often break down. Foods sit out for far too long at the wrong temperature, and people can easily contaminate a dish by grabbing a serving with their hands or double-dipping. Tell your audience to remember the “two hour rule.” Any potentially-hazardous foods (dairy, meat, fish, cooked vegetables, rice, or chopped/sliced fruits and vegetables) that have sat out at room temperature for more...


MyPlate for Summer

Now that summer is in full swing, it’s time to dig into the lessons of MyPlate! Let’s see how these ideas can inform a healthy eating pattern at this time of year… Vary Your Protein Routine: It’s easy to eat a variety of protein foods during the summer months, especially if you have a great farmers’ market nearby. Try new varieties of beans and peas for a boost of both plant protein and fiber, or pick up a fun bag of nuts or seeds that you’ve never eaten before. At the markets, you can talk with people about the best ways to try your purchases and which new protein food might be most delicious for you. Stock Up on a Variety of Fruits and Vegetables: The same advice about variety...


Picking Perfect Fruit: Watermelons & Cherries

Summer is here and that means it’s time for some of the most delicious fruit on the market! Fruits like watermelons and sweet cherries are nutrient dense, and contain antioxidants such as lycopene and vitamins A and C. It can be tricky to pick the perfect summer fruit, but once you know how to pick them, you can enjoy the best of nature’s bounty without suffering through a dry watermelon or a tart cherry. Watermelons Did you know that watermelon is a great re-hydrator? Watermelons are made up of about 90% water, so a heavy melon is a sign of a juicy melon. A watermelon ripened on the ground will have a creamy yellow spot where it sat on the earth. Pick up the melon, and if...


Secrets of Consistent and Healthy Eating Patterns

Today I want to take a walk down memory lane. Here's a handout from last June's Communicating Food for Health newsletter, a member-exclusive that I want to release to everyone! It's from Jill Weisenberger, MS, RDN, CDE, FAND, CHWC, and she has some seriously helpful tips for your clients. Check it out! Have you fallen into the all-or-nothing trap where you eat perfectly one day and abandon healthful eating the next? Is a vacation or holiday a happy excuse to overindulge in foods that you’ve labeled as taboo? It’s no secret that lasting weight loss is very hard to achieve. Common reasons dieters give for tossing out their healthy eating goals include: I was so strict that I just couldn’t stand it anymore. It was too hard to get back on...


Handout: Fruits, Veggies, and Your Health

Have you gotten your free copy of the Up, Up, and Away fruit and vegetable handout yet? This next section makes the perfect companion piece. You see, the first handout showed how to add more fruits and vegetables to your daily eating habits. This next handout will demonstrate why making those shifts is good for your health. Wouldn't this be perfect for your next presentation, email blast, or wellness booth? Here's a preview of the handout -- keep scrolling for the printable PDF copy! Fruits and Veggies: What is their impact on your health? Health Effects: According to MyPlate, the USDA’s guide to balanced eating, “Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke. Eating...


5 Tips for a Cancer-Fighting Eating Pattern

By being more attentive to our diets, weight, and physical activity levels, we can prevent about 1/3 of the most common cancers! Fortunately, the recommendations for cancer prevention are quite similar to the guidelines we talk about for general wellness and for the prevention of diabetes and heart disease. Follow these five diet tips to fend against cancer. 1. Eat Fruits and/or Vegetables with Every Meal and Snack. Eating fruits and non-starchy vegetables is strongly linked to reduced risks of cancers of the mouth, pharynx, larynx, and esophagus. Additionally, fruits are strongly linked to lowered risk of developing lung cancer. Sadly, only 24% of Americans eat the recommended amounts of fruit and even fewer – 13% — eat the recommend amounts of vegetables. 2. Sip Smartly. Good...