APRIL 2020

Power Up Program Here’s what’s going on this month!

Dear Parents and/or Guardians,

This month we are discussing the Protein group and Digestion. For the Protein group we will be talking about different Protein foods like:

•     lean meats •     eggs
•     seafood •     nuts
•     seeds •     beans

Protein DailyRecommendation*in Ounce-Equivalents Children
2-3 yrs        2 oz-equiv 4-8 yrs        4oz-equiv Girls
9-13yrs      5oz-equiv 14-18yrs     5oz-equiv Boys
9-13yrs	5oz-equiv 14-18 yrs        6 ½oz-equiv
Women

We will be discussing why we need to eat Protein foods and what part of our body they help.

19-30yrs 31-50yrs 51+ yrs

5½oz-equiv 5oz-equiv 5oz-equiv

For Digestion, we will be discussing how we digest foods and we will talk about Fiber*.

Men
19-30yrs      6½oz-equiv 31-50yrs      6oz-equiv

We will go over the order we digest food:	51+ yrs	5½oz-equiv

•	Mouth
•     Esophagus •     Stomach
•     Small Intestine •     Large Intestine.

If you would like to sign up for a monthly newsletter sent straight to your email, then head on over to our website –powerupeatright.com and click *Adults then *Caregivers. At the bottom it will give you the option of signing up!

This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP) through the PA Department of Human Services (DHS). This institution is an equal opportunity provider.
	
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FIBER IS YOUR FRIEND!

Fiber is the part of plant foods that is not digested by the human body.

Where can you find fiber?

Fiber is in whole plant foods, like: Fruits, Vegetables, Whole Grains, Beans, Peas, Lentils, Nuts, and Seeds.

Soluble Fiber, found in oatmeal, peas, beans, carrots, apple, and oranges, helps lower blood cholesterol, helps control blood sugar, and makes you feel full after a meal.
Websites: Insoluble Fiber, found in fruits, vegetable, beans,

brown rice, and wheat bran promotes GI health

and prompts normal laxation.	•	https://www.powerupeatright.com/

Experts recommend adults should try to get 25-38 grams a day.
•	A high-fiber diet has many health benefits, including a decreased risk of Heart disease, Diabetes, and
Cancer.

•	https://adagiohealth.org/

•	https://www.choosemyplate.gov/

Tips for choosing Protein foods •	Vary your protein food choices.

•	Eat plant protein foods more often – try beans, peas, or nuts. They are lower in saturated fat and high in
fiber.

•	Choose nuts or seeds. – unsalted nuts or seeds are a good replacement for a snack, on a salad, or to
replace a meat.

•	Try grilling, broiling, roasting, or baking – they don’t add extra fat.

This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP) through the PA Department of Human Services (DHS). This institution is an equal opportunity provider.
	
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