Transcript Slide 1

Proper Nutrition
It’s All About Choice
August 13, 2011
Debbie Bermudez MBA, RD, LDN
John Ochsner Heart & Vascular Institute
Food Guide Pyramid (1992)
Food Guide Pyramid (2005)
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Grains
Vegetables
Fruits
Oils
Milk
Meat & Beans
ChooseMyPlate.gov (2011)
• Balancing Calories
– Enjoy your food, but eat less.
– Avoid oversized portions.
• Foods to Increase
– Make half your plate fruits and
vegetables.
– Make at least half your grains
whole grains.
– Switch to fat-free or low-fat
(1%) milk.
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Foods to Reduce
– Compare sodium in foods like
soup, bread, and frozen meals
and choose the foods with
lower numbers.
– Drink water instead of sugary
drinks.
3 Types of Fat—The Good, The
Bad, & The Ugly
• MONOUNSATURATED (The Good)
Liquid at room temperature, may play a role in lowering
blood cholesterol
Sources: Peanuts, avocado, almonds, vegetable oils such
as canola,olive, cottonseed, and peanut
• POLYUNSATURATED (The Good)
Usually liquid at room temperature
Sources: Vegetable oils such as safflower, sunflower,
soybean, corn, cottonseed, and sesame
3 Types of Fat—The Good, The
Bad, & The Ugly
• SATURATED (The Bad)
Usually solid at room temperature; found mainly in animal
products; can cause increase in blood cholesterol
(specifically LDL cholesterol) when eaten often
Sources: meat, lard, butter, whole milk, high-fat dairy
products, coconut oil, palm kernel oil, hydrogenated
vegetable oil, chocolate, cream
3 Types of Fat—The Good, The
Bad, & The Ugly
• TRANS (The Ugly)
Trans fat is commercially made, it is not found naturally in
food. Trans fat is listed on a Nutrition Facts Label. Look
for the words “partially hydrogenated” in the ingredients.
Any trans fat is too much trans fat.
Sources: vegetable shortenings, some margarines, baked
goods, cookies, pastries, crackers, candies, snack foods,
fried foods, and salad dressings
Purpose of Sodium (Na+)
• Na+ is an electrolyte that plays a vital role in
maintaining blood pressure and blood volume
• Flavor enhancer and a food preservative
• Our bodies require very little sodium although
the average American sodium intake is between
6,000-10,000 mg per day
• DAILY SODIUM INTAKE FOR HEALTHY
INDIVIDUALS SHOULD BE LIMITED TO
2400 MG
Salt
• Contains sodium in the form of sodium
chloride (NaCl)
• 1 tsp table salt = 2200 mg Na+
• Kosher salt & Sea Salt are NOT
alternatives to table salt
Which foods contain Sodium?
• Table salt
• Bakery products & breads
• Cured & Processed
meats, deli meats
• Canned vegetables
• Milk products & cheeses
• Frozen meals
• Sauces & gravies
• Soups
• Package mixes
• Snack foods,
convenience foods
• Condiments (mustard,
ketchup, BBQ sauce)
• Salad dressing
• Seasonings
• Soy sauce
• Breakfast cereals
• Olives, pickles, & relish