21-Day Guide

Soul Food eat well. live well.

For the Health Conscious

Your Guide to Better

Health and Nutrition

a program of the

Arkansas Minority Health Commission A Publication of the Arkansas Minority Health Commission

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A Publication of the Arkansas Minority Health Commission

Contents 4

Introduction

The 21-Day Plan: Your step-by-step guide to jumpstarting healthy lifestyle changes

5

For Individuals

11

For Groups

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Smart Portion Sizes

21

Recommended Daily Allowances

23

Understanding Nutritional Labels

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Introduction Welcome to the Southern Ain’t Fried Sundays Program!

At the Arkansas Minority Health Commission, your health is our priority. The Southern Ain’t Fried Sundays Program is our effort to focus on encouraging simple lifestyle changes that will have significant impacts on the lives of African Americans and Hispanics across the state. This program will provide you with recipes and food preparation alternatives designed to jumpstart your change to a healthier lifestyle. We want to make healthy choice an easy one. In addition to our renowned cookbook, we have a 21-Day Plan that will walk you through daily participation in our user-friendly program.

This booklet is your guide to completing the Southern Ain’t Fried Sundays Program. It includes your step-by-step guide to jumpstarting healthy lifestyle changes. It also contains information on portion sizes, Recommended Daily Allowances, and reading nutritional labels.

If you have any questions, please contact us at (877) 264-2826 or (501) 686-2720.

Congratulations on making this important first step to a healthier you.

We know you can do it!

A Publication of the Arkansas Minority Health Commission

The 21-Day Plan Your Step-by-Step Guide to Jumpstarting Healthy Lifestyle Changes For Individuals Welcome to the start of your wonderful lifestyle change! You have taken the first step toward improving the quality of your health and well-being. Below are easy steps to a big transformation that starts with the Southern Ain’t Fried Sundays 21-Day Plan.

NOTE: Please consult your physician or health care professional before starting any health, exercise, or nutritional program, especially if you’re pregnant or have a serious medical condition.

1. Your first step is to sign the healthy eating pledge and send it back to AMHC. 2. Set a personal goal detailing what you want to achieve by completing the 21-Day program.

3. Read the Southern Ain’t Fried Sundays Informational Brochure.

This is your step-by-step guide to completing the program.

4. Complete your Pre-program Survey online at southernaintfied.org.

5. Begin the program at Week 1, Day 1 by selecting the appropriate meal substitutes.

6. At Day 14, expect follow-up contact from the AMHC Project Manager.

7. Complete your Post-program Survey and your Program Evaluation at the end of the 21-Day period at southernaintfied.org.

8. The AMHC Project Manager will review your submissions.

9. Upon final review of the documents, the Project Manager will ship your Executive Director’s ‘Thank You letter,’ Program Completion Certificate and your Southern Ain’t Fried Sundays Cookbook to continue your lifestyle change.

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Week 1 Day 1 •

Substitute breakfast for a meal option included in the 21-Day Plan

•

Walk for 30 minutes

Day 2 •

Substitute lunch for a meal option included in the 21-Day Plan

•

Invite a friend for dinner who is not involved in the SAFS program

•

Walk for 30 minutes

Day 3 •

Substitute dinner for a meal option included in the 21-Day Plan

•

Walk for 30 minutes

Day 4 •

Substitute breakfast for a meal option included in the 21-Day Plan

•

Walk for 30 minutes

Day 5

6

•

Substitute lunch for a meal option included in the 21-Day Plan

•

Walk for 30 minutes

SOUTHERN AIN’T FRIED SUNDAYS

A Publication of the Arkansas Minority Health Commission

Day 6 •

Substitute dinner for a meal option included in the 21-Day Plan

•

Either enjoy a healthy snack or a healthy dessert

•

Walk for 30 minutes

Day 7 •

Substitute breakfast for a meal option included in the 21-Day Plan

Week 2 Day 8 •

Substitute breakfast and dinner for meal options included in the 21-Day Plan

•

Walk for 30 minutes

Day 9 •

Substitute breakfast and dinner for meal options included in the 21-Day Plan

•

Either enjoy a healthy snack or a healthy dessert

•

Walk for 30 minutes

Day 10 •

Substitute breakfast and dinner for meal options included in the 21-Day Plan

•

Walk for 30 minutes

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Day 11 •

Substitute breakfast and dinner for meal options included in the 21-Day Plan

•

Enjoy an evening of fun with friends/family (movies, bowling, etc.)

•

Walk for 30 minutes

Day 12 •

Substitute breakfast and dinner for meal options included in the 21-Day Plan

•

Enjoy a healthy dessert (such as a cake made with Splenda, yogurt or fat-free brownies or cookies)

•

Walk for 30 minutes

Day 13 •

Substitute breakfast and dinner for meal options included in the 21-Day Plan

•

Walk for 30 minutes

Week 3 Day 14

8

•

Review your progress toward program goals and success following the plan as outlined.

•

Begin substituting all three meals a day for options from the 21-Day Plan

•

Walk for 30 minutes

SOUTHERN AIN’T FRIED SUNDAYS

A Publication of the Arkansas Minority Health Commission

Day 15 •

Substitute all three meals a day for options from the 21-Day Plan

•

Walk for 30 minutes

Day 16 •

Substitute all three meals a day for options from the 21-Day Plan

•

Invite a friend for dinner who is not involved in the SAFS program

•

Walk for 30 minutes

Day 17 •

Substitute all three meals a day for options from the 21-Day Plan

•

Walk for 30 minutes

Day 18 •

Substitute all three meals a day for options from the 21-Day Plan

•

Walk for 30 minutes

Day 19 •

Substitute all three meals a day for options from the 21-Day Plan

•

Walk for 30 minutes

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Day 20 •

Substitute all three meals a day for options from the 21-Day Plan

•

Walk for 30 minutes

Day 21 •

Substitute breakfast and lunch for options from the 21-Day Plan

•

Celebrate the program completion by making a dinner option that your entire family will enjoy.

•

Invite others you want to involve in a healthier lifestyle

•

Complete your Post-program Survey and your Program Evaluation at southernaintfried.org.

Upon final review of the documents, the AMHC Project Manager will ship your Executive Director’s ‘Thank You letter,’ Program Completion Certificate and your Southern Ain’t Fried Sundays Cookbook to continue your healthy lifestyle change!

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A Publication of the Arkansas Minority Health Commission

The 21-Day Plan Your Step-by-Step Guide to Jumpstarting Healthy Lifestyle Changes For Groups Welcome to the start of your wonderful lifestyle change! You have taken the first step toward improving the quality of your health and well-being. Below are small steps to big transformations that start with the Southern Ain’t Fried Sundays 21-Day Plan.

NOTE: Please consult your physician or health care professional before starting any health, exercise, or nutritional program, especially if you’re pregnant or have a serious medical condition.

1. For groups participating in the Southern Ain’t Fried Sundays Program, your first step is to identify two key participants: a Program Coordinator and the Planning Committee. Their roles are outlined below.

Key Participants •

Key Contact/Program Coordinator The role of the Program Coordinator includes: »»

Being a responsible and committed advocate for SAFS efforts and changing the way members think about soul food prep

»»

Organizing meetings and activities with the Planning Committee

»»

Remaining updated on activities organized to engage members in the SAFS program

»»

Providing feedback to AMHC staff/designees about SAFS activities, updates, successes, etc.

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•

»»

Providing program information to the Planning Committee and using the material in the program kit to motivate/educate participants and to encourage others to join the program

»»

Overseeing the program implementation with the Planning Committee

Planning Committee The role of the Planning Committees includes: »»

Overseeing/managing the program

»»

Educating participants about the specifics of the program (i.e. how it works, how to use the tools, etc.)

»»

Holding scheduled meetings that include a detailed agenda listing specific goals

»»

Establishing a systematic communications routine among committee members

»»

Forming small working groups to accomplish goals

»»

Planning activities for the SAFS program that focus on healthy food-preparation methods (such as food tastings of SAFS recipes and cooking classes)

»»

Becoming “Ambassadors” for the SAFS program and identifying and recruiting program participants

»»

Developing a “rewards” system for participants who successfully forge new eating habits as a result of the program

»»

Working with the Program Coordinator to provide feedback to AMHC staff/designees about the program

2. Your next step is to sign the healthy eating pledge and send it back to AMHC. 3. Then, hang your Healthy Eating Banner in a space you have dedicated as your group’s health zone.

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A Publication of the Arkansas Minority Health Commission

4. If a Program Coordinator has not already been selected, the group should select one. Ideally, this should be the individual listed as the key contact. The Planning Committee should also be identified.

5. If no group name was included on the initial request, then one should be selected at the first meeting.

6. Determine a regular meeting location and schedule.

7. Read the Southern Ain’t Fried Sundays Informational Brochure.

This is your step-by-step guide to completing the program.

8. The group will individually identify the goals they want to achieve by completing the 21-Day program, and create a phone tree (using a template available at southernaintfried.org) that will be used to share motivational tips/success stories.

9. Complete your Pre-program Survey online at southernaintfied.org.

10. Begin the program at Week 1, Day 1 by selecting the appropriate meal substitutes.

11. At Day 14, expect follow-up contact from the AMHC Project Manager.

12. At the end of the 21-Day period, the Program Coordinator will visit the microsite (southernaintfried.org) to complete their Final Progress Report detailing their group’s overall experience with the program, success stories and group photos.

13. Each individual will visit the microsite to complete their Postprogram Survey and their Program Evaluation.

14. The AMHC Project Manager will review your submissions.

15. Upon final review of the documents, the Project Manager will ship the Executive Director’s ‘Thank You letter,’ the Program Completion Certificates and the Southern Ain’t Fried Sundays Cookbooks to continue the group’s lifestyle change.

A Publication of the Arkansas Minority Health Commission

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Week 1 Day 1 •

Substitute breakfast for a meal option included in the 21-Day Plan

•

Walk for 30 minutes

Day 2 •

Substitute lunch for a meal option included in the 21-Day Plan

•

Invite a friend for dinner who is not involved in the SAFS program

•

Walk for 30 minutes

Day 3 •

Substitute dinner for a meal option included in the 21-Day Plan

•

Use the phone tree to make motivational phone calls within the group

•

Walk for 30 minutes

Day 4 •

Substitute breakfast for a meal option included in the 21-Day Plan

•

Walk for 30 minutes

Day 5 •

Substitute lunch for a meal option included in the 21-Day Plan

•

Walk for 30 minutes

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A Publication of the Arkansas Minority Health Commission

Day 6 •

Substitute dinner for a meal option included in the 21-Day Plan

•

Either enjoy a healthy snack or a healthy dessert

•

Walk for 30 minutes

Day 7 Meeting No. 2 •

Discuss highs and lows, success stories, favorite meal options, and best practices

•

Walk for 30 minutes

•

Initial Program Coordinator’s Progress Report This report is a brief statement uploaded to the SAFS site (southernaintfried.org) and provides a description of the group’s experience during the first week of the program. This may also include photos from SAFS activities up to this point.

Week 2 Day 8 •

Substitute breakfast and dinner for meal options included in the 21-Day Plan

•

Walk for 30 minutes

Day 9 •

Substitute breakfast and dinner for meal options included in the 21-Day Plan

•

Either enjoy a healthy snack or a healthy dessert

•

Walk for 30 minutes

A Publication of the Arkansas Minority Health Commission

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Day 10 •

Substitute breakfast and dinner for meal options included in the 21-Day Plan

•

Walk for 30 minutes

Day 11 •

Use the phone tree to make motivational phone calls within the group

•

Substitute breakfast and dinner for meal options included in the 21-Day Plan

•

Walk for 30 minutes

Day 12 •

Substitute breakfast and dinner for meal options included in the 21-Day Plan

•

Enjoy a healthy dessert (such as a cake made with Splenda, yogurt or fat-free brownies or cookies)

•

Walk for 30 minutes

Day 13 •

Substitute breakfast and dinner for meal options included in the 21-Day Plan

•

Walk for 30 minutes

Week 3 Day 14 Meeting No. 3 •

Discuss progress toward program goals

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A Publication of the Arkansas Minority Health Commission

•

Walk for 30 minutes

•

Begin substituting all three meals a day for options from the 21-Day Plan

Day 15 •

Substitute all three meals a day for options from the 21-Day Plan

•

Walk for 30 minutes

Day 16 •

Use the phone tree to make motivational phone calls within the group

•

Substitute all three meals a day for options from the 21-Day Plan

•

Walk for 30 minutes

Day 17 •

Substitute all three meals a day for options from the 21-Day Plan

•

Walk for 30 minutes

Day 18 •

Substitute all three meals a day for options from the 21-Day Plan

•

Either enjoy a healthy snack or a healthy dessert

Day 19 •

Use the phone tree to make motivational phone calls within the group

A Publication of the Arkansas Minority Health Commission

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•

Substitute all three meals a day for options from the 21-Day Plan

•

Walk for 30 minutes

Day 20 •

Substitute all three meals a day for options from the 21-Day Plan

•

Walk for 30 minutes

Day 21 Final Meeting •

Substitute breakfast and lunch for options from the 21-Day Plan

•

Host a social event that highlights the group’s success and features food from the SAFS Program

•

Invite others you want to involve in a healthier lifestyle

•

Final Program Coordinator’s Progress Report The Program Coordinator will visit the microsite (southernaintfried.org) to complete their: »»

Final Progress Report detailing their group’s overall experience with the program, success stories and group photos

Each individual will visit the microsite to complete their: »»

Post-program Survey and Program Evaluation

Upon final review of the documents, the Project Manager will ship the Executive Director’s ‘Thank You letter,’ Program Completion Certificates and the Southern Ain’t Fried Sundays Cookbooks to continue the group’s lifestyle change.

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A Publication of the Arkansas Minority Health Commission

Smart Portion Sizes Selecting the right foods also means choosing portions that are proper serving sizes. The terms “portion” and “serving” are often used interchangeably, but they don’t mean the same thing. A “portion” is the amount of food you choose to eat for meals or snacks (like a plateful of pasta or a handful of raisins). In comparison a “serving” is the amount of food that experts recommend you eat (like 1 cup of milk or 1 ounce of bread). Servings are listed on a food’s nutrition facts label.

When choosing your portion, try to make it as close as possible to these recommended serving sizes.

Protein Examples

One serving equals

That’s about the size of

Meat & Tofu

2-3 oz. cooked beef, poultry, fish, tofu

Deck of cards

Beans

1/2 cup cooked beans, split peas, legumes

Baseball

Nuts & Seeds

2 Tbsp. nuts, seeds, or Ping pong ball nut butters

Tip: Choose lean meats and plant proteins whenever possible.

Grains Includes bread, pasta, rice, cereal, and other grain food Examples

One serving equals

That’s about the size of

Bread

1 ounce (1 small slice, 1/2 bagel, 1/2 bun)

Index card

Cooked Grains

1/2 cup cooked oats, rice, pasta

Baseball

Dry cereal

1/2 cup flakes, puffed Baseball rice, shredded wheat

Tip: Choose whole grains whenever possible.

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Fruits and Vegetables Examples

One serving equals

That’s about the size of

Raw fruit

1/2 cup raw, canned, frozen fruit

Baseball

Dried fruit

1/4 cup raisins, prunes, apricots

An egg

Juice

6 oz. 100% fruit or vegetable juice

Hockey puck

Raw vegetables

1 cup leafy greens, baby carrots

Baseball

Cooked vegetables

1/2 cup cooked broccoli, potatoes

Baseball

Tip: Choose fresh fruits and veggies whenever possible.

Dairy Examples

One serving equals

That’s about the size of

Cheese

1 ounce or 1 thin slice of cheese

A pair of dice

Milk

1 cup milk, yogurt, soy milk

Baseball

Tip: Choose low- or nonfat products whenever possible.

Fats Examples

One serving equals

That’s about the size of

Fat & Oil

1 tsp. butter, margarine, oil

One die

Tip: Eat fats and oils sparingly and in small portions. Choose foods rich in heart-healthy fats (such as salmon, nuts, avocados and olive oil) whenever possible.

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A Publication of the Arkansas Minority Health Commission

Recommended Daily Allowances Foods from each of the different food groups have standard serving sizes established by the U.S. Department of Agriculture (USDA) to help you understand how much food is appropriate to eat in a balanced diet.

The following are USDA recommended daily allowances for each food group based on a diet of 2000 calories a day.

Protein Group The MyPlate recommendation for the protien group —which includes meat and beans—is to eat enough to equal 5 to 7 oz. each day.

A serving of meat is 2 to 3 oz., a serving of cooked beans is 2 oz. or 1 cup. Nuts (and peanut butter) are included in the meat and beans group because of their protein content. A serving of 2 Tbsp. of peanut butter is considered the equivalent of 1 oz. of meat. To visualize serving sizes, 2 to 3 oz. of meat is about the size of a deck of cards and a cup of cooked beans is about the size of a baseball.

Dairy Group USDA guidelines recommend eating two to three servings from the dairy group each day.

All fluid milk products and many foods made from milk are considered part of this food group. This group also includes dairy substitutes, such as fortified soy beverages. According to MyPlate serving sizes, a serving of milk or yogurt is 1 cup and a serving of natural cheese is 1 1/2 oz. If you cannot measure your food, you can use the image of a baseball to know what 1 cup of yogurt looks like and the image of two 9-volt batteries to picture the size of a 1 1/2-oz. piece of cheese.

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Vegetable Group USDA guidelines recommend eating three to five servings of vegetables each day.

A serving of vegetables equals 1 cup of raw, leafy vegetables such as romaine lettuce or spinach or 1/2 cup cut-up cooked or raw vegetables. To visualize these serving sizes, one cup of leafy vegetables takes up as much space as a baseball and 1/2 cup vegetables is the equivalent of a small computer mouse.

Fruit Group The daily recommendation from the fruit group is two to four servings.

One medium apple, orange, pear or other fruit is considered one serving from the fruit group. The serving size for chopped or canned fruit is 1/2 cup and the serving size for fruit juice is 3/4 cup or a 6-oz. can. You can visualize fruit servings by picturing a baseball as the equivalent of a medium fruit and a small computer mouse as 1/2 cup of cut-up fruit.

Grains Group The USDA recommends you eat six to 11 servings of foods from the grain group each day.

The grains group includes bread, pasta, rice, cereal and other grain foods. A single serving is the equivalent of one slice of bread, 1 cup of cold cereal or 1/2 cup of cooked cereal, pasta or rice.

If you make a sandwich with two slices of bread or eat 1 cup of pasta, each is the equivalent of two servings from this group.

Read more: www.livestrong.com/portion-size/ and www.choosemyplate.gov/food-groups/

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A Publication of the Arkansas Minority Health Commission

Understanding Nutritional Labels It’s important to understand what you are putting into your body. In 1994, nutrition labeling for packaged food became mandatory (under the Nutrition Labeling and Education Act (NLEA) for 1990).

This section helps you understand what the terms on these labels mean, and how these nutritional facts relate to your health.

Nutrition Facts Serving Size: 1 1/4 cups Serving Per Container: 4

Amount Per Serving Calories: 360 Cal from Fat: 45

% Daily Value*

Total Fat 5g Saturated Fat 2g Trans Fat 0g Cholesterol 55mg Sodium 530mg Total Carb 52g Sugars 5g Dietary Fiber 5g Protein 27g

8% 10% 0% 18% 22% 17% 20%

Nutrition Facts Panel The section of a food label that shows the Serving Size, Calories, and key nutrients by % DV, in one measured amount of food.

Nutrients The substances found in food that nourish your body. Nutrients should come primarily from foods.

Some foods are fortified with nutrients (such as vitamin D in milk) to meet a recognized public health need.

Serving Size

Vitamin A 0% • Vitamin C 20% Calcium 15% • Iron 15%

A term that indicates a fixed amount of food, such as 1 *Percent Daily Values are based on a cup or 1 ounce, shown on the 2,000 calorie diet.

Nutrition Facts labels. It is useful in determining how much of that food you eat and what amount of nutrients you are getting, and in making comparisons among foods.

Calories (Food Energy) A measure of the energy used by the body, and of the energy that food supplies to the body.

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Daily Value (DV) Daily Values (DVs) are recommended amounts of key nutrients, based on 2,000 calories a day. The amounts shown for the DV nutrient levels for 2,000 and 2,500 calories are provided on many Nutrition Facts labels.

% DVs The % Daily Values (% DV) show specific amounts of nutrients for each food. The % DVs make it easier to compare the amounts of nutrients in a food to the amount of nutrients people need each day.

Fat A nutrient that supplies energy, promotes healthy skin and growth, and is a carrier of certain vitamins. Oils are liquid fats.

Saturated Fats Fats that are solid at room temperature, such as the fat in meats, poultry skin, and foods made from whole milk. They increase blood cholesterol levels and the risk of heart disease.

Trans Fats Trans fats are formed when liquid oils are made into solid fats like shortening and hard margarine. Trans fat can be found in some processed foods such as crackers, cookies, snack foods, fried foods, and baked goods. It increases blood cholesterol levels and the risk for heart disease.

Unsaturated Fats Fats that are liquid at room temperature, such as the fat in vegetable oils, nuts, fish, and olives.

Cholesterol A waxy substance found in every cell of humans and animals. Your body needs some cholesterol to make hormones, Vitamin D, and substances

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A Publication of the Arkansas Minority Health Commission

that help you digest foods. Your body makes all the cholesterol it needs. Two kinds of lipoproteins carry cholesterol throughout your body: low-density lipoproteins (LDL) and high-density lipoproteins (HDL).

LDL Cholesterol Sometimes is called “bad” cholesterol. A high LDL level leads to a buildup of cholesterol in your arteries. (Arteries are blood vessels that carry blood from your heart to your body.)

HDL Cholesterol Sometimes is called “good” cholesterol. This is because it carries cholesterol from other parts of your body back to your liver. Your liver removes the cholesterol from your body.

Sodium A mineral nutrient that contributes to balancing the movement of fluid in and out of your cells, regulating blood pressure, and transmitting nerve impulses. Table salt is 40 percent sodium and 60 percent chloride.

Carbohydrates Essential nutrients that are the body’s main source of energy. Sugars are simple forms of carbohydrates and starches are complex forms of carbohydrates.

Sugars The simple form of carbohydrates that usually taste sweet and are quickly absorbed. There are many forms of sugars; their names often end in “’ose,” as in sucrose (table sugar), lactose (milk sugar), or fructose (fruit sugar).

Dietary Fiber Plant Dietary fiber, also known as roughage or bulk, includes all parts of plant foods that your body can’t digest or absorb. Unlike other food

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components, such as fats, proteins or carbohydrates—which your body breaks down and absorbs—fiber isn’t digested by your body. Instead, it passes relatively intact through your stomach, small intestine, colon and out of your body.

Protein An essential nutrient that helps your body grow, repair itself, and fight disease; it can also provide energy if needed.

Minerals Nutrients such as calcium, iron, and zinc; some regulate body processes while others become part of body tissues.

Calcium A mineral nutrient that helps build and renew bones and teeth. It is also important in regulating the function of the heart, muscles, and nerves.

Iron A mineral nutrient that helps build and renew the part of red blood cells (called hemoglobin) that carry oxygen to cells.

Vitamins Nutrients that do not provide energy or build body tissue, but help regulate body processes.

Vitamin A A nutrient that promotes growth and healthy skin and hair. It also helps the body resist infections, and helps eyes adjust to darkness.

Vitamin C A nutrient that increases resistance to infections and helps wounds heal. It is also important in helping to keep blood vessels and gums healthy.

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A Publication of the Arkansas Minority Health Commission

Vitamin D A nutrient found in some foods that is needed for health and to maintain strong bones. It does so by helping the body absorb calcium (one of bone’s main building blocks) from food and supplements.

Whole Grains Whole grains contain the entire grain kernel: the bran, germ, and endosperm. Examples include foods like cereals, breads, pasta, or foods that contain the following: whole-wheat flour, bulgur (cracked wheat), oatmeal, whole cornmeal, brown rice.

Information courtesy of ChooseMyPlate.gov.

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eat well. live well.

Soul Food

For the Health Conscious

a program of the

Your Health. Our Priority. arminorityhealth.com

southernaintfried.org Call Us Toll Free: 877.264.2826 A Publication of the Arkansas Minority Health Commission