Transcript Nutrition: The Key To A Healthy Life

Nutrition:
The Key To A Healthy Life
We all love to eat…in fact,
as we all know, we
have to eat to live!
What we eat has a great
affect on our general health,
so it is important to eat the
right kinds of foods.
The U.S. Centers for Disease
Control & Prevention tells us:
• Seven out of 10 deaths, or
more than 1.7 million each
year, are caused by chronic
diseases.
• The major risk factors for
chronic diseases are
tobacco use, poor nutrition
and lack of physical activity.
The Food Pyramid
Developed by the U.S. Department of Agriculture as
one way for people to understand how to eat healthy.
Each color of the Pyramid
Represents a different food group:
•
•
•
•
•
•
orange — grains
green — vegetables
red — fruits
yellow — fats and oils
blue — milk and dairy products
purple — meat, beans, fish, and nuts
Grains/Orange
Grains are measured out in ounce equivalents.
An ounce equivalent equals:
1 slice of bread
½ cup of cooked cereal, like oatmeal
½ cup of rice or pasta
1 cup of cold cereal
How much is needed per day?
WOMEN
MEN
19-30 years old
6 ounce equivalents
31-50 years old
6 ounce equivalents
51+ years old
5 ounce equivalents
19-30 years old
8 ounce equivalents
31-50 years old
7 ounce equivalents
51+ years old
6 ounce equivalents
*Remember to make ½ of your grain servings whole grains!
Grains
 Grains are important sources of many
nutrients, including dietary fiber (important
for bowel function).
 several B vitamins (help release energy
into the body & good for nervous system).
 minerals (help immune system).
Vegetables/Green
Daily Recommendations
• Vegetable servings are measured in cups.
WOMEN
MEN
19-30 years old
2 ½ cups
31-50 years old
2 ½ cups
51+ years old
2 cups
19-30 years old
3 cups
31-50 years old
3 cups
51+ years old
2 ½ cups
Vegetables:
• Most vegetables are naturally low in fat
and calories. None have cholesterol.
• Vitamin A keeps eyes and skin healthy
and helps to protect against infections.
• Vitamin C helps heal cuts and wounds and
keeps teeth and gums healthy. Vitamin C
aids in iron absorption.
Fruits/Red
Daily Recommendations
WOMEN
MEN
19-30 years old
2 cups
31-50 years old
1 ½ cups
51+ years old
1 1/2 cups
19-30 years old
2 cups
31-50 years old
2 cups
51+ years old
2 cups
Fruits
 may reduce risk for stroke and perhaps other
cardiovascular diseases.
 may protect against certain cancers, such as
mouth, stomach, and colon-rectum cancer.
 Most fruits are naturally low in fat, sodium, and
calories. None have cholesterol.
 Vitamin C is important for growth and repair of
all body tissues, helps heal cuts and wounds,
and keeps teeth and gums healthy.
 Fiber
Fats & Oils/Yellow
• All fats and oils are a mixture of saturated fatty acids and
unsaturated fatty acids.
• Saturated fats, trans fats, and cholesterol tend to raise
“bad” (LDL) cholesterol levels in the blood, which in turn
increases the risk for heart disease.
• To lower risk for heart disease, cut back on foods
containing saturated fats, trans fats, and cholesterol.
• While consuming some oil is needed for health, oils still
contain calories. In fact, oils and solid fats both contain
about 120 calories per tablespoon. Therefore, the
amount of oil consumed needs to be limited to balance
total calorie intake.
Most Americans consume enough oil in the
foods they eat, such as:
• nuts
• fish
• cooking oil
• salad dressings
Milk & Dairy Products/Blue
Fluid milk products and many foods made from milk
are considered part of this food group.
WOMEN
MEN
19-30 years old
3 cups
31-50 years old
3 cups
51+ years old
4 cups
19-30 years old
3 cups
31-50 years old
3 cups
51+ years old
3 cups
Milk/Dairy Products
• Calcium is used for building bones and teeth and in maintaining
bone mass. Milk products are the primary source of calcium in
American diets
 Diets rich in potassium may help to maintain healthy blood
pressure. Milk products, especially yogurt and fluid milk, provide
potassium.
• Vitamin D functions in the body to maintain proper levels of calcium
and phosphorous, thereby helping to build and maintain bones.
Which type of milk
contains more calcium?
a)
b)
c)
d)
ANSWER: They all contain the same amount of calcium,
therefore, choose either 1% or fat free milk.
Meat, Beans, Fish, & Nuts
Purple
Most meat and poultry choices should be lean or low-fat.
Fish, nuts, and seeds contain healthy oils, so choose these foods
frequently instead of meat or poultry.
WOMEN
MEN
19-30 years old
5 ½ ounce equivalents
31-50 years old
5 ounce equivalents
51+ years old
5 ounce equivalents
19-30 years old
6 ½ ounce equivalents
31-50 years old
6 ounce equivalents
51+ years old
5 ½ ounce equivalents
Meat, Beans, Fish, & Nuts
• Proteins function as building blocks for bones, muscles,
cartilage, skin, and blood.
 B vitamins found in this food group serve a variety of
functions in the body. They help the body release
energy, play a vital role in the function of the nervous
system, aid in the formation of red blood cells, and help
build tissues.
 Iron is used to carry oxygen in the blood.
AND DON”T FORGET
TO EXERCISE!
For adults:
One hour a day/5 days
a week
•This can include going for a walk, taking the
stairs instead of the elevator, and even cleaning
around your home.
•See your Dr. before starting any new activities.
Sugar Content
How to figure out how
much sugar is in your drinks:
1)
2)
3)
Look on label and find the serving size & how
many servings is in the container.
Check the sugar content (in grams). It is important
to remember that all listings on the label are the
amounts in ONE serving. If there are more than
one serving in the container, you must multiply the
sugar grams by how many servings are in the
container.
Once you have the total of the grams of sugar,
divide that by 4. That is how many teaspoons of
sugar are in the drink.
Eating Healthy
On A Budget
Tips for selecting healthy foods
...for less
• Buy large cuts of meat and whole
chickens when on sale
• Try low-cost, nutrient-rich beans,
peas, and lentils
• Buy milk in larger cartons if you’ll use it
all
• Buy fresh fruits and vegetables in
season
• Avoid costly convenience foods
• Cut back on fats, oils and sweets
Get creative!
• Create meal plans
– Take advantage of weekly specials
– Determine how much ingredients
– Have a theme night, have children help
• Prepare a shopping list
– List only what you need, refer to plans
– Check refrigerator and shelves
– Keep a list of things that you run out of
– Write list according to store’s layout
Tips for food shopping
• Before you leave home
– Eat before shopping
– Check specials (loss leaders)
– Take list, coupons, calculator, pen
• In the store
– Look at store brands versus generic
– Stock up on sale items
– Endcaps (displays at the end of aisles) may or may
not be a good deal. They give idea that items are
on sale when many times, they are not.
– Higher cost items are placed at eye level
– Avoid unnecessary purchases
– Watch for price mistakes at register
2 Important things
to remember:
• Buying in quantity may or may not be a
better deal.
• When choosing like items, always
compare the price per ounce, pound, etc..
Naval Oranges
Bag
Bulk
Save 99 cents on 4 pounds
Pear Halves
Safeway Pear Halves
Natural Juice
29.5 oz
$2.39
8.1¢
Per Ounce
=
Safeway Pear Halves
Natural Juice
15 oz
$1.19
7.9¢
Per Ounce
2 X 1.19= $2.38
Pear Halves
Del Monte Pear Halves
Lite
15 oz
$1.39
9.3¢
Per Ounce
Safeway Pear Halves
Natural Juice
15 oz
$1.19
7.9¢
Per Ounce
SAFEWAY CLUB
SAFEWAY
CLUBPRICE
PRICE
99¢
99¢
6.6¢ Per
Per Ounce
Ounce
6.6¢
SAVE
20 ¢
SAVE 20¢
Pear Halves
Del Monte Pear Halves
Natural Juice
29.5 oz
$2.39
8.1¢
Per Ounce
Safeway Pear Halves
Natural Juice
15 oz
$1.19
7.9¢
Per Ounce
Now the better deal!
SAFEWAY CLUB PRICE
1.95¢
6.6¢ Per Ounce
SAVE 44¢
2 X 1.19= $2.38
Which is the Better Buy?
Macaroni & Cheese
“from a box”
Add:
2 tbsp margarine
¼ cup milk
Macaroni & Cheese
“homemade”
Ingredients:
1 cup elbow macaroni
6 oz cheddar cheese
2 tbsp margarine
¼ cup milk
Total cost = $1.09
Total cost = $1.63
Price per serving:
$0.28
Price per serving:
$0.41
Which is the Better Buy?
Instant Rice
Long Grain
White Rice
Total cost = $3.29
for 18 servings
Total cost = $1.99
for 30 servings
Price per serving:
$0.18
Price per serving:
$0.06
Which is the Better Buy?
Instant Oatmeal
3-Minute Oatmeal
Total cost = $3.49
for 12 servings
Total cost = $3.49
for 30 servings
Price per serving:
$0.29
Price per serving:
$0.12
5 ways to eat well
and save money
1.
2.
3.
4.
5.
Be your own chef
Buy in quantity
Use leftovers
Grow your own
Buy foods that can be
healthy snacks
To sum it all up:
• Seven out of 10 deaths, or more than 1.7 million each
year, are caused by chronic diseases.
• The major risk factors for chronic diseases are
tobacco use, poor nutrition and lack of physical
activity.
• Shopping for healthy foods does not necessarily
mean spending more at the supermarket.
• Use the food pyramid as a guide to healthy eating.
• For more information go to: www.mypyramid.gov