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Back Issues of Nutrition News:
January,
2006
February,
2006
Jefferson County Home Page
Harrison
County Home Page
What is the Family
Nutrition Program?
Classes teach participants about nutrition,
meal planning, food shopping and food safety. The
target audiences for the program are adults with limited resources. The
Family Nutrition Program is sponsored by a grant of the Midwest Region Food
and Consumer Service, United States Department of
Agriculture.
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Nutrition
News
March,
2006
Volume 4, Issue 3
March 2006 Calendar
 Fitting the Dietary Guidelines to a Fast Food Life
The 2005 Dietary Guidelines give you advice
to promote health and reduce the risk of chronic diseases through diet and
physical activity. The first advice is
to consume adequate nutrients within
calorie needs.
This means:
 Eat a variety of nutrient-dense foods and drinks from all food
groups (as pictured in MyPyramid). But
choose foods that limit the intake of saturated and trans
fats, cholesterol, added sugars, salt and alcohol.
Follow the USDA Food Guide illustrated by MyPyramid but stay
within your energy needs.
Life in the Fast Food Lane
It’s hard to follow the Dietary
Guidelines if you want to include dining out or picking up meals at the
drive-thru. How can you make healthy
food choices when eating fast food?
Ask
for your burger or grilled chicken sandwich with lettuce and tomato only.
Get
the child-size portion.
Pick
a side salad with dressing on the side, instead of fries.
Order
a no-calorie drink – water, diet soda, tea or coffee. Get your low-fat dairy at other meals.
Order
milk or 100% fruit juice
Some
fast food places have fruit, such as apple wedges or mandarin oranges. Order these with your sandwich.
Order main dish salads without cheese or croutons.
Add only 1 tablespoon of dressing from your salad dressing
packet. Make sure the meat is grilled
and not crispy.
Bring
fruit from home to add to your fast food order.
Keep
a water bottle with you to fill from a nearby faucet. Water is a good beverage. 
Order chili without the chips, cheese or sour cream.
If
there is a choice of breads for your sandwich choose 100% whole grain.
Choose
a vegetable pizza, no double cheese.
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Fast Food from Home – For Lunch or
Snack
 If you make your own fast food you can more easily follow the
Dietary Guidelines, and you spend less money.
Some “home grown” fast foods are:
Peanut butter and/or low fat cheese and 100% whole wheat bread
sandwich. Add dark green lettuce too.
Trail mix made from your choice of nuts and dried fruit, plus
unbuttered popcorn or ready-to-eat cereal.
100% whole wheat pita bread and hummus.
Corn tortilla, low fat refried beans, grated low fat cheese
and salsa.
Low fat granola bar, low fat cheese.
Fresh and dried fruits such as bananas, orages,
apples, grapes raisins, dried plums, dried cranberries, dried aples and dried apricots.
Low fat yogurt, ready-to-eat cereal, fresh fruit.
Grab and go vegetables:
veggies prepared and packaged  ahead and stored in the refrigerator – carrot, celery,
and cucumber or zucchini sticks. Try
cherry tomatoes, sugar snap peas, sweet potato sticks, turnip slices. Use bottled low fat Ranch dressing for a
dip.
Ready-to-eat high protein, whole grain cereal with fruit and
low-fat milk isn’t just for breakfast.
It also makes a healthy lunch, dinner or snack.
All foods fit into
a healthy diet. When you dine out or
bring home “take out” food, choose foods for the other meals that
complement your purchases. If your
fast food has more fat than recommended, skip fat at other meals. If there is added sugar in your fast food
choice, choose foods without added sugar for the rest of the day. If your fast food is really salty, go
without salt for the next meal. Choose
naturally nutrient dense foods. Choose
foods from the bottom of MyPyramid.
Keep Your Fast Food Safe
Fast food can make
you sick if you eat with dirty hands.
Wash your hands with soap and warm water for 20 seconds. Rinse.
Dry hands completely using a clean cloth. Keep wrapped moist towelettes
hand to clean your hands when soap and warm water are not available.
Refrigerate all
fast food within two hours of purchase if you do not eat it all. If you cannot refrigerate it, throw it out.
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Information sources for this newsletter: US Department of Health and Human Services,
USDA, Dietary Guidelines for Americans, 2005.
This material was produced with a grant from Midwest
Region Food and Nutrition Service, United States Department of
Agriculture. Contributing
authors: Sharron
Coplin, MS, RD, LD, Extension Associate, Food and
Nutrition, OSU; Tia Jeffries, Dietetic Intern, OSU. Reviewed by Lydia Medeiros, Extension
Specialist, Human Nutrition/Food Management, OSU; Mary Kershaw, Program
Manager, OSU Extension. Published
February, 2006.
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Links to Helpful
Web Sites
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OSU Extension embraces human diversity
and is committed to ensuring that all educational programs conducted by Ohio
State University Extension are available to clientele on a nondiscriminatory
basis without regard to race, color, age, gender identity or expression,
disability, religion, sexual orientation, national origin, or veteran status
Keith L. Smith, Associate Vice President for Agriculture
Administration and Director, OSU Extension
TDD No. 800-589-8292 (Ohio only) or
614-292-1868
Updated: March, 2006
bell.610@osu.edu
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