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No matter what your dietary restrictions or preferences it’s crucial that you have a balanced healthy diet. The eatwell plate, by the Foods Standards Agency, is a simple guide to a balanced healthy diet and it shows the types and proportions of the 5 food groups that make up a balanced healthy diet. Calcium is the key nutrient provided by this food group and it is vital that we get plenty of this nutrient to keep our bones strong (see Article: bone health and dairy free). We only need a very limited amount of this food group for health but for most of us it is an important food group for our enjoyment of food! Living with food intolerance’s is a challenge in itself, so if you need more help and tips ensuring you are  getting a balanced healthy diet, get in touch. Some people who are diagnosed with diabetes haven’t experienced any diabetes symptoms — their diabetes was diagnosed from the results of a simple blood test.
If you begin to notice any one of the above mentioned symptoms please contact your primary care physician. Through a combined effort, a research team working with a program called CATCH (Coordinated Approach to Child Health) developed GO, SLOW, WHOA as a simple method to help children and their families choose healthier food options every day. In a nutshell, this nutrition model color codes foods using the familiar scheme of the traffic light and categorizes them as GO, SLOW, or WHOA foods. SLOW foods are in between GO and WHOA foods and include sweetened (including flavored) 1% milk, refined-grain foods and fruit with added sugar.
This 9-week initiative, funded by the Children’s Services Council of Broward County and the Community Foundation of Broward, maximizes the reach of the Federal Summer Food Service Program administered by the Florida Department of Agriculture and Consumer Services.
As part of the Summer BreakSpot Pilot Program, up to 500 Children ages 18 and under will be receiving lunch and a snack five days a week at four Broward County Housing Authority sites, sponsored by Broward Meals on Wheels.
YMCA of Broward County has utilized the GO, SLOW, WHOA method in teaching these children about healthy nutrition.  The children’s response has been extremely positive and resulted in very high levels of engagement, enthusiasm and participation from the kids.
Prior to the Summer BreakSpot program, TOUCH Broward partnered with YMCA of Broward County and FHEED, LLC for an innovative initiative called “Good Neighbor Store” in which the GO, SLOW, WHOA method was also used. The program included two different classes of students from local schools (Blanche Ely High School and Lauderhill 6-12 Grade School) and targeted “Corner Stores” surrounding these schools with the goal of making healthy food choices at these stores more accessible to shoppers.
The process started with educating the students about GO, SLOW and WHOA foods.  With the storeowner’s permission, the students then proceeded to map out all the items in the store isles and floor using green, yellow and red dots to label items according to each food category. The students’ engagement and enthusiasm for the work they were doing was very rewarding, and the depth and quality of their analyses and recommendations were inspiring!
As a result of the project participants stated that during breakfast and lunch at school they would eagerly patrol other friends’ eating choices and educate them about the GO, SLOW, WHOA food groups and nutrition method!


TOUCH and our Partners continue implement innovative programs to transform our community’s health. As women striving to serve the Lord and our families better, meal planning is a wonderful strategy to help us provide a healthy, home-cooked meal with the awesome added benefit of saving time, money and stress! I also provide all-inclusive full meal planning kits for FREE to subscribers of The Nourishing Home. Whole30 Meal Plans: Taking the Whole30 Challenge? Be sure to download my free 5-week Whole30 Meal Plans. In addition, I’d like to provide you with a free meal planning template perfect for creating your own weekly meal plans. All content (recipes, photos, text, etc.) on this site is the creative property of Kelly Smith of The Nourishing Home.
Cutting out multiple foods can really restrict the variety in your diet, which could result in nutrient deficiencies. Remind yourself of the basic principles of healthy eating to ensure that you get a balanced healthy diet.
If you have a lactose intolerance so don’t tolerate dairy foods or choose not to eat them you will need to find suitable alternatives that still give you adequate amounts of calcium. The unsaturated fats can actually help to lower blood cholesterol levels and are much healthier than the saturates. Since your kidneys must remove the excess glucose from your blood, it ends up in your urine, which can cause more frequent urination with more volume. When you lose an increased amount of fluid through frequent urination, you may become dehydrated and thirsty. Since your body is unable to use your blood glucose effectively, it begins to break down your energy stores such as fat, which can result in weight loss or a failure to gain weight in growing children.
Feeling tired is a common diabetes symptom because your body cannot convert the glucose in your blood into usable energy. Along with hunger and fatigue, it is not uncommon to feel irritable when you have diabetes.
Hope is an innovative and federally-qualified community health center offering comprehensive medical, dental, pharmacy and clinical research. It educates kids and their families about the various types of foods, and encourages them to choose more GO foods than SLOW foods, and more SLOW foods than WHOA foods. These include candy, cookies, chips, fast food, fried foods, ice cream, soft drinks and sugary cereals.
In Broward County, TOUCH (Transforming Our Community’s Health) and YMCA of Broward County have partnered to provide Nutrition and Physical Activity Education as part of the Summer BreakSpot Program.


Lastly, the students analyzed the placement of GO, SLOW and WHOA foods within the store, discovered and discussed patterns and possible changes, and ultimately suggested a revised floor layout to make healthier food more accessible to shoppers. As part of our new CDC funded PICH Grant, we are getting ready to launch an ambitious initiative called Eat Smart Broward in partnership with local food establishments, businesses and County organizations to inform and educate the residents of Broward county of healthy menu items available at local restaurants, worksite and school cafeterias and other food establishments.
Each GF Meal Plan Kit includes the weekly meal plan, PLUS a handy shopping list and helpful prep ahead task recommendations to make getting a healthy meal on the table a snap! My heart in creating this blog is to help you by sharing helpful meal planning strategies and nourishing GF recipes that are healthy, easy and delicious with thanksgiving to God!
You are welcome to share a photo via social media, as long as it contains a link back to the corresponding recipe from this site. Go for Whole grain & gluten free options wherever possible and get as much variety as you can.
You should include something from this food group with at least two of your meals each day.
Whether you choose soya, rice, oatly or nut milk look for one that is fortified with calcium (many of the organic versions are not enriched and are very poor calcium sources).
Your body is unable to use the glucose you have and is trying to tell you it needs more fuel.
Meat and fish are the best and most easily absorbed sources of protein and iron but go for lean cuts to keep the saturated fat intake down. Additionally, please refrain from adapting recipes without properly linking back to the original recipe, and keep in mind that simple substitutions do not constitute an adapted or original recipe. Vegetarians and vegans must be especially careful to include suitable alternatives such as beans, pulses, nuts and tofu. The data is the most current available and descriptions can be matched easily with what you find in grocery stores around the country. This allows you to get more PRECISE results since a key step is to actually buy the food which conforms to your diet, weight loss, or nutrition plan. The program is easy, fun, and quick to work with, and you use it with any diet, weight loss, or nutrition plan.
You analyze the nutrients to find the highest or lowest value for a nutrient via the sort function; then also you quickly compare other nutrient columns to make sure that you have not found a low value for one nutrient at the expense of a high nutrient value in another column.



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