Nutrition and Cooking

• Non-alcoholic liquids such as water, milk, carbonated drinks (sparkling water and sodas), tea, coffee, juices, aqua fresca, vitamin waters, sports and energy drinks
• Alcoholic liquids such as beer, cider, wine, and hard liquor (spirits)

Function:

• Satisfy thirst and help hydrate the body. Hydration is important to regulate body temperature, prevent infections, deliver nutrients to cells, keep joints lubricated, and maintain proper organ function.
• Can also provide other nutrients such as vitamins, minerals, protein, fat, and carbohydrates.

Facts:

• We can meet our hydration needs with a variety of beverages, such as sparkling water and herbal tea, not just water. Choose beverages without added sugar and caffeine more often.
• Limit alcoholic beverages to one serving for women or two servings for men per day. One serving is 12 oz of beer, 1.5 oz of hard liquor, or 5 oz of wine.

Ideas:

• Breakfast: coffee with creamer, cereal with milk
• Lunch/Dinner: aqua fresca, fruit- and herb-infused water (see recipe) with meals, glass of wine with dinner
• Snack: afternoon tea with biscuits, milk and a cookie

• Milk, yogurt, kefir, cheese, cottage cheese

Function:

• Good source of calcium and vitamin D. 
• Fermented dairy products such as yogurt and kefir are rich in natural probiotics, which help to promote gut health.

Facts:

• Choosing low-fat dairy products can help reduce saturated fat and caloric intake, while choosing full-fat dairy products can help increase caloric and fat intake.
• Choose lactose free dairy products if you suffer from lactose intolerance. 
• Infants, adolescents, and older adults have higher needs for calcium and vitamin D, which are often met more easily through consuming dairy products.

Ideas:

• Breakfast: overnight oats made with low fat/nonfat milk, smoothie made with low fat Greek yogurt, scrambled eggs topped with shredded cheese
• Lunch/Dinner: salad with feta cheese, spaghetti with parmesan cheese, caprese salad (tomatoes, basil, mozzarella) 
• Snack: string cheese and grapes, Greek yogurt with fruit

• Plant-based milks such as soy, almond, cashew, hemp, oat, pea, rice
• Plant-based yogurts such as coconut, soy, cashew, almond
• Nut-based cheeses

Function:

• Serves as an easy substitution for those with dairy allergies, intolerances, or those eliminating dairy for personal or cultural preferences.
• Suitable for people following a vegan diet.
• Most plant-based milks are fortified with calcium, vitamin D, and other key micronutrients.

Facts:

• The nutrition profiles of dairy alternatives vary. For example, grain-based milks, such as oat milk, tend to be higher in carbohydrates and added sugars, and low in protein. Nut-based milks, such as almond milk, tend to be very low in calories, carbohydrates, and protein, and higher in fat.  
• Soy milk has the closest nutritional profile to cow’s milk.
• Most dairy alternatives contain added gums, stabilizers, sugars, and oils to make them taste and feel closer to cow’s milk. Look at labels and compare brands to find one that fits your needs. 

Ideas:

• Breakfast: whole grain cereal with unsweetened almond milk, coconut yogurt with fresh fruit
• Lunch/Dinner: pasta with plant-based cheese
• Snack: smoothie made with plant-based milk

• Cakes, cookies, biscuits, scones, biscotti, pastries, candies, custards, pudding, deep-fried donuts and churros, ice cream, gelato, sorbet, shaved ice, frozen yogurt, gelatin, fruit

Function:

• Can improve your mood, satisfy a craving, and provide fuel to your body.
• Sweets such as pumpkin pie or dark chocolate contain rich sources of whole foods that provide necessary vitamins, minerals, fiber, and antioxidants to your diet.
• Offer a convenient opportunity to incorporate more fruit into your diet.

Facts:

• Foods are not “good” or “bad”—all foods can nourish our bodies (or souls) in various ways.
• Desserts consumed moderately and mindfully can be a part of a balanced and joyful diet.
• Desserts do not just have to be for special occasions, you can celebrate the small victories with your favorite treat, too!

Ideas:

• Breakfast: chocolate chips in pancakes
• Lunch/Dinner: a few pieces of candy with lunch, scoop of ice cream after dinner
• Snack: fruit dipped in chocolate hummus

• Unsaturated: plant-based oils (olive, canola, avocado, safflower, flaxseed, almond, sesame, sunflower), avocados, nuts and nut butters, olives, seeds and seed butters, tahini, fish
• Saturated: animal meats and products such as butter, lard, whole milk dairy products, coconut oil

Function:

• Provide the body energy, supports cell function, and plays an important role in hormone production. The body can’t work properly without some fat.
• Help with absorption of fat-soluble vitamins such as A, D, E, and K. 
• Slow digestion, leading to increased satiety (feeling full and satisfied).
• Minimize blood sugar spikes from eating carbohydrate-rich food.

Facts:

• Animal fats (solid at room temperature) are typically higher in saturated fats than plant-based fats (liquid at room temperature).
• Fat provides texture and flavor to foods. 
• Replacing saturated fats and trans fats with monounsaturated fats and polyunsaturated fats can improve heart health.
• Fat from whole foods often includes additional nutrients like antioxidants, fiber, or protein.

Ideas:

• Breakfast: avocado toast, oatmeal sprinkled with chia seeds or ground flaxseed, omelet cooked in olive oil
• Lunch/Dinner: vegetables roasted in avocado oil, salad with homemade salad dressing with olive oil and chopped nuts (walnuts, pinenuts, or almonds)
• Snack: apple with peanut butter, slivered almonds on yogurt, olives, guacamole and chips

• Berries, apples, pears, bananas, oranges, grapefruit, peaches, nectarines, plums, cherries, apricots, melons, figs, pineapple, mango, kiwis, passionfruit, papaya, guava, jackfruit, lychee, dates, tomatoes, avocados

Function:

• Provides vitamins, minerals, water, and antioxidants, which help reduce your risk for heart disease, diabetes, high blood pressure and some cancers.
• Good source of fiber, which can help reduce cholesterol, support balanced blood sugars, aid in digestion, and keep you feeling full.

Facts:

• Fruit is a good source of energy due to its naturally-contained sugars. 
• Eat the peel on apples, pears, peaches, nectarines, and apricots (just remember to wash them well before eating). Fruit skins are rich in fiber and antioxidants.
• Choose fresh, frozen, or fruit canned in juice over those canned with syrup and added sugar. 
• Remember that the serving size is smaller for dried fruit because all the water has been removed.

Ideas:

• Breakfast: oatmeal with blueberries, yogurt with sliced peaches
• Lunch/Dinner: salad with sliced figs, fish tacos with mango cubes
• Snack: apple with peanut butter, grapes and cheese

• Food products made from wheat, rice, oats, cornmeal, barley such as cereal, bread, pasta, oatmeal, tortillas, crackers 

Function:

• Good source of energy for brain, muscles, and body functions.
• Whole grains are rich in complex carbohydrates, fiber, and B vitamins. 
• Can reduce your risk of heart disease, aid in weight management, and provide fiber, which helps with digestion.

Facts:

• Avoiding or restricting intake of grains (or other carbohydrates) can result in low energy and headaches. 
• Refined grains such as white rice and bread can be easier to digest, since whole grains have more fiber and protein. 
• Rather than avoiding grains altogether, it’s better to focus on the type you’re eating (aim for at least 50% whole grains) and the amount (portion size).

Ideas:

• Breakfast: oatmeal with almonds and berries, whole wheat toast with peanut butter
• Lunch/Dinner: tacos made with corn or whole wheat tortillas, chicken and veggies over rice or quinoa (or a mixture of both), soup with barley  
• Snack: corn tortilla chips with salsa, cheese and whole grain crackers

• Fresh peas, soybeans (see more info on soy below), peanuts, and pulses (dried beans, peas, and lentils) 
• Bean types include garbanzo beans, cannellini beans, navy beans, pinto beans, kidney beans, lima beans, edamame, or black eyed peas

Function:

• Legumes are an inexpensive way to add plant-based protein to your meals.
• Provide fiber, protein, and prebiotics, which keep you full longer, balances blood sugar, helps reduce cholesterol, and prompts a healthy gut. 
• Rich in potassium (more than a banana!) and magnesium, which help to improve blood pressure, bone health, and are important for muscle contraction. 
• Good source of energy and iron, and contain the most folate of any plant food.

Facts:

• Some increase in flatulence is normal for most people when eating beans. You can build up tolerance to beans by slowly increasing your intake over time. Soaking dried beans and rinsing well before cooking can also aid digestion. 
• Peanuts are technically a legume but for nutrition purposes, we include them in the nuts category due to their nutritional make up. 
• If you’re watching your salt intake, look for low sodium or no salt added varieties when purchasing canned beans. Draining and rinsing canned beans before eating will reduce their sodium content by 40%.

Ideas:

• Breakfast: eggs with beans and salsa, lentil-based muffins, smoothie with white beans
• Lunch/Dinner: lentil tacos, bean salad, lettuce wraps, bean burger, baked falafel, bean chili, dahl, white bean soup, chickpea veggie burger (see recipe)
• Snack: hummus, roasted chickpeas or edamame, bean salsa, black bean dip

• Plant-based meats made by extracting the protein from plant foods, such as peas, soy, wheat protein, and mushrooms (some examples are Beyond™ products and Impossible™ products)

Function:

• Mimics the nutritional components of meat by providing protein, which the body needs to function. 
• Often provides less saturated fat than traditional meat sources and more fiber, which can help protect you from heart disease, reduce cholesterol, and aid in digestion. 
• May have the potential to contribute 92% fewer greenhouse gasses and use 95% less land and 78% less water than conventional beef pound per pound, leading to positive environmental impact and sustainability.

Facts:

• Even though meat alternatives are not from animals, oftentimes when cooked they mimic the taste of meat very closely. Some burgers even contain a red substance that mimics the juice from beef burgers.
• Check the ingredient list when shopping for meat alternatives in the store, as some may be very processed and contain added sodium and saturated fats.

Ideas:

• Breakfast: soy-based meat like soyrizo or other meat-alternative sausage patties with eggs, vegetables, whole wheat toast, and fruit 
• Lunch/Dinner: meat-alternative patty on a whole grain bun
• Snack: vegan jerky

• Nuts: cashews, walnuts, pistachios, almonds, pecans, brazil nuts, pine nuts, macadamia, hazelnuts, nut butters, peanuts (see legumes)  
• Seeds: sesame, pumpkin, sunflower, chia, hemp, flax, poppy, seed butters

Function:

• Nuts and seeds are a good source of heart-healthy unsaturated fats, plant-based protein, dietary fiber, antioxidants, vitamins and minerals.
• Eating nuts and seeds has been associated with lowering your risk of hypertension, heart disease, type 2 diabetes, inflammation, and some forms of cancer.

Facts:

• Even though nuts and seeds are high in fat, the fat they contain is beneficial and heart healthy. 
• If you’re watching your salt or sugar intake, choose plain, unsalted nuts and seeds over salted and sweetened varieties.

Ideas:

• Breakfast: oatmeal sprinkled with nuts and/or seeds, banana peanut butter smoothie 
• Lunch/Dinner: pistachio pesto with pasta, pecan-crusted baked fish with salad, peanut butter and sliced strawberry sandwich
• Snack: celery sticks with peanut butter, chia pudding, homemade trail mix

• Chicken, turkey, goose, duck, Cornish hens, and game birds such as pheasant, squab, and guinea fowl
• Large birds such as ostrich, emu, and rheas

Function:

• Poultry is a great source of protein, vitamin B12, zinc, and selenium. 
• Protein intake helps enhance feelings of fullness, improve blood glucose management, and maintain or gain muscle mass.

Facts:

• Grilled, baked, stir fried, and air fried are the healthiest ways to prepare and enjoy poultry. Fried, breaded, and skin-on varieties should be eaten in moderation. 
• Be aware that some poultry deli meats are high in sodium and nitrates and may have added sugars.

Ideas:

• Breakfast: chicken and egg breakfast skillet, chicken breakfast burrito
• Lunch/Dinner: salad with grilled chicken, turkey meatballs with spaghetti, chicken curry with brown rice, chicken and vegetable stew
• Snack: baked chicken wings, turkey and veggie roll ups, baked chicken kabobs

• Beef, lamb, pork, venison, goat, bison, processed meats like bacon and pepperoni

Function:

• Red meat is a complete protein, meaning it contains all of the essential amino acids we need, and it is easy for our body to absorb and use.
• Excellent source of B vitamins including niacin, B6 and B12, zinc, and phosphorus.
• Rich source of iron that is more easily absorbed by the body than iron from a plant source.

Facts:

• Limit your consumption of processed red meats like bacon and sausage.
• Red meat can be a part of a healthy diet when enjoyed in moderation (once or twice a week) and alternated with plant-based protein options.
• There is an association between red meat intake (processed and unprocessed) and the risk of diabetes, heart disease, and possibly cancer. However, it is important to remember that chronic diseases cannot be caused by a single food or behavior. They are complex and influenced by many lifestyle and environmental factors

Ideas:

• Breakfast: steak and eggs
• Lunch/Dinner: steak salad, pork, lamb, or beef meatballs and spaghetti squash, casserole dishes 
• Snack: beef stick, small bowl of chili

• Fish (anchovies, catfish, cod, salmon, tilapia, etc), roe (caviar), shellfish including crustaceans (crab, crawfish, lobster, shrimp), mollusks (clam, mussel, oyster, scallop), and cephalopods (octopus, squid)

Function:

• Primary dietary source of the omega-3 fatty acids EPA and DHA, which are involved in many aspects of health, including nerve cell function and the regulation of inflammation.
• Rich in several vitamins and minerals, including B vitamins, vitamin E, phosphorus, magnesium, iron, copper, potassium, selenium, and zinc.
• Oily fish have generous amounts of vitamins A and D, while fish with bones like canned salmon and sardines are good sources of bone-building calcium.

Facts:

• Seafood has a shelf life of only one to two days in the refrigerator, so make sure you enjoy it soon after purchase.
• Everyone—but especially pregnant women, women planning a pregnancy, and young children (up to age six)—should avoid consumption of fish that contain high levels of mercury (swordfish, shark, king mackerel, and tilefish).

Ideas:

• Breakfast: bagels and lox, lobster omelet  
• Lunch/Dinner: shrimp fried rice, seafood pasta, gumbo, salmon with pineapple or mango salsa over brown rice 
• Snack: tuna salad with whole wheat crackers, small salad with anchovies

• Soybeans, edamame, miso, tempeh, tofu, natto, soymilk, soy nuts

Function:

• Good source of plant-based protein.
• Whole soy foods contain nutrients and plant compounds that may help with bone health and menopausal symptoms and provide protection against heart disease and certain types of cancers.

Facts:

• Contrary to popular belief, eating soy does not affect testosterone and estrogen levels in men and women.  
• Research shows that consuming whole soy foods may lower the risk of prostate cancer in men and breast cancer in women. An example of a whole soy food is edamame.
• Some ultra-processed soy products include added salt, sugar, and fat (such as a soy sausage patty). Consume these in moderation.

Ideas:

• Breakfast: tofu scramble, smoothie made with silken soft tofu or soy milk
• Lunch/Dinner: BLT sandwich made with tempeh bacon, salad with grilled tofu or tempeh, tofu stir-fry or fajita, miso to boost savory and umami flavors to recipes
• Snack: whole grain crackers with edamame hummus, tofu chocolate mousse, dry roasted or steamed edamame

• Garlic, ginger, green onion, miso, turmeric, cinnamon, cardamom, pepper, basil, oregano, thyme, rosemary, cumin, paprika, marjoram

Function:

• Great way to add flavor without added sugar or salt.
• Various beneficial health properties: for instance, turmeric is anti-inflammatory, garlic is  antimicrobial, ginger can help with nausea.

Facts:

• Herbs and spices can be used at various points throughout the cooking process.
• Not sure where to start? Try herb and spice blends to find combinations that you like for different dishes.
• If you’re watching your salt intake, look for herbs, spices and blends that contain no salt.

Ideas:

• Breakfast: pumpkin pie smoothie (see recipe), add cinnamon to your coffee
• Lunch/Dinner: add fresh mint or basil to a salad, miso soup (see recipe). Add pickled ginger to your sushi, roast veggies with garlic and paprika
• Snack: rosemary olive oil roasted almonds, Old Bay on roasted chickpeas, fruit with peppers, lime and salt

• Brown sugar, cane sugar, corn syrup, fruit juice concentrate, high fructose corn syrup, honey, maple syrup, molasses, agave nectar, brown rice syrup, invert sugar, malt sugar, coconut sugar, dextrose, fructose, glucose, lactose, maltose, sucrose

Function:

• Added sugar offers no nutritional benefits beyond added energy (calories), and has no recommended daily allowance (RDA).
• Sugar is added in food preparation and manufacturing to increase flavor, enhance food attributes (color, texture, browning), and extend shelf life. 
• Added sugar is different from naturally occurring sugar found in fruits, vegetables, whole grains, and unsweetened dairy products. Naturally occuring sugars should not be avoided—they are digested more slowly because of fiber and/or protein occurring in the food that contains them, and they offer a steady supply of energy to cells.

Facts:

• Research shows that excessive added sugar intake is linked to obesity, diabetes, and increased risk of heart disease. 
• A common misconception about added sugar is that some are healthier than others. The fact is, most added sugars are made from both glucose and fructose. Any differences in the ratio of one to the other has not been shown to have significant impacts on health. Also, the small amounts of vitamins or minerals found in some added sugar sources (such as honey, jaggery, or molasses) have little benefit when it comes to optimizing weight and overall health. It’s best to limit all sources of added sugars to the recommended intake limits.
  • The American Heart Association recommends no more than 25 grams of added sugar per day for women (6 teaspoons) and 35 grams of added sugar per day for men (9 teaspoons)

Ideas:

• Use fresh fruit to flavor water.
• Make fruit accessible by having it in a bowl on the counter or washed and pre-cut in the fridge.
• Try adding fruit or cinnamon to plain Greek yogurt or oatmeal.
• Compare labels of different brands of packaged foods, as added sugar content can vary. Be aware: fat-free versions of packaged foods may be high in added sugar.

Wondering about low calorie sweeteners like stevia, sucralose, and aspartame? They are usually sweeter than sugar and are typically used in smaller amounts, providing little or no added sugar or calories. While most low calorie sweeteners are generally regarded as safe by the FDA, they are not entirely without risk and should be used with the same level of moderation and care as regular sugar. 

• Bell peppers, onions, radishes, tomato, summer squash, artichoke, asparagus, avocado, sprouts, bok choy, cabbage, leafy greens, brussels sprouts, broccoli, celery, cucumbers, green beans, okra, zucchini, cauliflower, eggplant, mushrooms, shallots

Function:

• Lower blood pressure and cholesterol and stabilize blood sugar.
• Possess anti-inflammatory properties and may protect against cancer.
• Rich in micronutrients (vitamins and minerals) and fiber to promote fullness and aid digestion.

Facts:

• If you are new to these vegetables, increase daily consumption gradually and drink plenty of water to help reduce bloating, gas and constipation.
• Different cooking methods can change the taste and texture of a vegetable, so don’t rule them out on your first try!

Ideas:

• Breakfast: green smoothie, vegetable omelet, bell pepper egg cups, smoothie with frozen riced cauliflower (which adds creaminess)
• Lunch/Dinner: roasted, steamed, lightly sauteed vegetables, vegetable soup/stew
• Snack: raw veggies with hummus, guacamole, or whole grain crackers

• Corn, potatoes (all varieties), green peas, beets, winter squashes, carrots, turnips, yams, taro, yucca, pumpkin, beans (see legumes section)

Function:

• Provide the body with energy.
• Help nerve cells in the brain function properly. 
• Provides fiber that feeds good gut bacteria.

Facts:

• A common misconception is that people with diabetes cannot eat these foods, but they can!

Ideas:

• Breakfast: eggs and hash browns, side of roasted potatoes or squash 
• Lunch/Dinner: corn on the cob (especially in summer when corn is in season), roasted corn and bean salad, pumpkin soup
• Snack: carrots with dip, roasted beets with goat cheese, yogurt with pumpkin puree