Transcript Dietitians: the experts of nutrition

Eat Right for Success!
Eat Regular Meals
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You cannot go without fuel.
Eat breakfast.
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Perform better at school or work
More likely to have healthy weight
A good breakfast has protein and fiber
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Milk, whole grain cereal and fruit
Breakfast bar with 10 or more grams protein
Meal replacement drink
Eat 4 to 6 meals and snacks per day
Obesity Trends* Among U.S. Adults
BRFSS, 1990, 1998, 2006
(*BMI 30, or about 30 lbs. overweight for 5’4” person)
1990
1998
2006
No Data
<10%
10%–14%
15%–19%
20%–24%
25%–29%
≥30%
Assessment of Height and
Weight
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What is your ideal body weight?
Males: 106 lbs. (for the first 5 ft) + 6 lbs.
for each inch over 5 ft. ± 10% for frame
 Females: 100 lbs. (for the first 5 ft) + 5
lbs. for each inch over 5 ft. ± 10% for frame
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What is your Body Mass Index?
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[weight in lbs/(height in inches x height in
inches)] X 703
How many calories should you
eat?
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MAINTAIN: 11 to 16 kcal/pound
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LOSE: 8 to 12 kcal/pound
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GAIN: 17 or more kcal/pound
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Strength training helps in gaining weight
How much Protein?
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Normal good health: 0.8 to 1 g per kg
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Translates to 0.4 - 0.5 g per lb
Practice: wt in lbs divided by 2
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150 lbs/2 = 75 g protein per day
Lifting weights to build body
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Up to double the amount (1.5 best)
What you really need are adequate calories
from healthy foods
Drink plenty of fluids.
Where do you get protein?
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High biologic value (complete)
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Also good sources of incomplete protein
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Contains all the essential amino acids
Meat, chicken, fish: 6-7 g per oz cooked
Egg: 6 g each
Soy: 1 oz soy burger or 4 oz soy milk: 6 g
Legumes (dry beans) ½ cup = 6-7 g protein
Nuts: 12 almonds (1 oz) = 6 g protein 170 cal
Small amounts protein incomplete protein
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Cereals (rice, pasta, bread, etc.)
Vegetables
Fluid
All liquids count (not just water)
 Some foods are very high in water
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Vegetables
 Fruit
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How much do you need?
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About ½ oz per lb per day
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150 lbs = 75 oz/8 oz per cup = 9 cups
More if sweating
Lets Have Some Fun!
You Should Never
Eat A Potato
• True
• False
You Should Never
Eat A Potato
•
FALSE
–Potatoes are not “fattening”. It’s the butter and sour
cream that you add that makes them high in calories
–Potatoes are a good source of Vitamin C,
potassium, and fiber
–Potatoes are inexpensive, delicious, and can be
prepared many healthy ways
–EAT 2 TO 3 CUPS OF VEGETABLES DAILY
You shouldn’t eat after 8
PM or you will gain weight
• True
• False
You shouldn’t eat after 8
PM or you will gain weight
•
FALSE (unless you are an admitted night
eater)
– Eating at night is not unhealthy and does
not make you fat (as long as you aren’t
eating too many calories throughout the
day)
– There is no “magic” time to stop eating at
night to help lose weight.
Pork is bad for you
• True
• False
Pork is bad for you
•
FALSE
– Yes, many pork products are high in fat and/or
salt (bacon, sausage, etc)
– Many pork products are lean and low in salt
– Choose pork tenderloin or well-trimmed pork
chops
– MEAT, POULTRY AND FISH HAVE 7 g/oz
Health Foods are
Better for You
•
•
True
False
Health Foods are
Better for You
•
FALSE
– There is no real definition of “health” foods
– “Health” foods can be just as high in calories, fat,
and salt as other foods and are often more
expensive
– Commonly used terms include “health” foods,
“natural” foods, and “organic foods”
– Only organic foods have labeling guidelines and
are defined by the FDA
You need 8 glasses of
water each day
for good health
• True
• False
You need 8 glasses of
water each day
for good health
• FALSE
– Fluid needs vary from person to person
– Coffee, tea, milk, and juice count toward your fluid
needs
– Drinking water is not a “magic bullet” for weight loss
– Estimate how much fluid you need:
• Divide your weight by 2: this is approximately ounces you need
(e.g. 140 lbs /2 = 70 oz)
 70 oz/ 8 oz per cup = 8.75 or about 9 cups fluid per day
 You may need more fluid if you perspire a lot (e.g. exercising or
working outside in hot weather)
Source:Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate (2004)
National Academy of Sciences. Institute of Medicine. Food and Nutrition Board.
If I take vitamins I don’t
need to worry about
what I eat
• True
• False
• FALSE
If I take vitamins I don’t
need to worry about
what I eat
–Foods contain more than just vitamins and
minerals
–Components of foods (things that aren’t in vitamin
pills) have been found to have health-promoting
features
–You should try to get your nutrition from “foods
first” and take a multivitamin for extra
protection (especially if a woman of childbearing age)
Avoiding fat will help
me lose weight
•
•
True
False
Avoiding fat will help
me lose weight
•
TRUE
–
Fat has more calories than protein and
carbohydrate so cutting back on fat will also help
you cut back on calories.
–
To maintain good health, eat less fat from all
sources. Most of the fat you eat should come
from fish, nuts, and vegetable oils.
–Avoid saturated and trans fats
For more information about
Nutrition on the OU Campus
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Make an appointment in the Clinic at
Goddard
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325-4441
Email your question to
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[email protected]
Information at OU Health Services
(Goddard Health Center)
620 Elm
 6 physicians and 2 physician
associates
 Lab –walk in cholesterol check $10
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February and September
Appointments—325-4441
 Information—325-4611
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