LIBERTY cares about more than just teeth!

smaller meals equally spaced throughout the day

is healthier because it supplies a constant supply of

nutrients and energy than the traditional 3-meal per

day plan. Simply identify the metabolism that applies

(below) and eat accordingly.

Take

Diet Plan

5 3

Adult

Care

help sheet: Healthy Nutrition Tips

FAST metabolism

SLOW metabolism

Follow a higher carbohydrate, higher fat diet

Active, high-energy adults need more calories

Follow a lower carbohydrate/lower fat diet

Less-active, low-energy adults need less calories

Increasing good fats and low glycemic carbs with

lean proteins, fruits and vegetables will provide

the needed fuel to grow healthy strong bodies.

Recommended diet plan:

Following a well-balanced nutritional diet that

includes lean proteins, low glycemic carbs, fruits

and vegetables, as well as good fats will grow

healthy strong bodies. Recommended diet plan:

0% protein | 55% carb | 15% fat

50% protein | 40% carb | 10% fat

The choice of LOW-FAT or REGULAR Dairy Products is determined by total daily caloric needs.

meal

breakfast

meal

dinner

meal

lunch

meal

4:00 pm

7:00 am

10:00 am

1:00 pm

7:00 pm

lean protein, low glycemic

carbs & good fat

ean protein & low glycemic carbs

lean protein, low glycemic

carbs & good fats

lean protein & low glycemic carbs

lean protein

/2 sandwich: tuna, chicken or turkey on

1 serving: yogurt with fresh fruit and almonds,

and whole grain crackers with unsalted and

unsweetened almond or peanut butter

or cheese wedges.

1 serving: lean chicken, turkey, ﬁsh, beef

or pork baked or pan fried with non-stick

cooking spray.

whole grain bread with lettuce, tomato and

great oats: cooked whole grain oatmeal

sweetened with fresh or dried fruit, honey,

walnuts and sliced banana, or whole grain

cereal with milk, or

pasta-licious: whole wheat or brown rice

pasta served with pasta sauce, grated

cheese and topped with turkey or lean beef

meatballs, or

avocado, or cheese on whole grain bread.

ﬁberous carbs

good fats

low glycemic fruit carbs

/2 serving fruit: apple, peach, plum, grapes,

strawberries, berries, pear, apricots, cherries,

oranges, watermelon wedges, 1/2 banana, or

natural fruit snack.

serving: mixed green salad, green beans,

broccoli, spinach, brussels sprouts, asparagus.

small handful of: whole unsalted raw

or roasted almonds, trail mix, unsalted

sunﬂower seeds, or unsalted pumpkin seeds.

quick eggs: fried or scrambled eggs with

butter, fresh salsa and grated cheese, or

nutty sandwich: unsalted and unsweetened

almond or peanut butter and natural jam or

jelly on whole grain bread, or

low glycemic carbs

1 serving: baked potato, yams, sweet

potatoes, rice, quinoa, or pasta (wheat or

brown rice).

wafﬂe-licious: multi-grain wafﬂe or pancakes

topped with whipped cream, fresh fruit and

chopped nuts.

drink: water or 100% pure fruit juice.

egg-wich: egg salad sandwich on whole

grain bread with cheese.

drink: water or 100% pure fruit juice.

drink: water, milk, 100% pure orange juice,

low glycemic fruit carbs

serving fruit: apple, peach, plum, grapes,

drink: water or milk.

or natural fruit juice.

strawberries, berries, pear, apricots, cherries,

orange, watermelon wedges, 1/2 banana.

occasional cheat treat

serving: natural sorbet, frozen yogurt,

frozen homemade fruit popsicles, Jello or

homemade dessert.

fact:

tip:

eating breakfast is important

sugar promotes cavities

avoid “bad” carbohydrates

drink water after dark

Low glycemic carbs (oatmeal, whole grains &

fruit) as well as good fats (tree nuts, egg yolks,

avocados) provide sustained energy for both

mental focus, physical energy and health.

Sugar may be yummy in the tummy, but bad for

teeth. Sugar feeds bacteria in the mouth which

can lead to cavities. Always rinse your mouth

with water after eating sugary foods or drinks.

Bad carbs are high glycemic and includes:

sugar, corn syrup & fructose sweeteners,

processed (reﬁned) ﬂour, and processed

snack foods. Bad carbs combined with

saturated fats are bad for your health.

If thirsty before bed drink water and not fruit

juice or sodas. Water will keep your mouth

cleaner, preventing bacteria which leads to

tooth decay. Brush your teeth before bed!

drink: water, milk, 100% pure fruit juice.

These nutrition tips are general guidelines to promote health and well-being. For specialized health needs, allergies or health conditions/restrictions, consult with your doctor or nutritionist to formulate a specialized nutrition plan.

2015 LIBERTY Dental Plan Healthy-Nutrition-Tips RN 06 2015

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