Transcript Slide 1
1 Family Physician: Rushia Butler MD, Clinical Therapist: Tyree Brinson, PsyD, Family Fitness Trainer Zola Ajanaku, CPT, Nutritionist, Ellen Muhammad, RD Wellness Integrative Med, Inc Choose MyPlate: Selected Consumer Messages 2 Just A Little Heart Attack 3 Wellness Integrative Med Resources Used 4 Dietary Guidelines for Americans, 2010 http://www.cnpp.usda.gov/DGAS2010-PolicyDocument.htm ChooseMyPlate http://ChooseMyPlate.gov Selected Messages for Consumers http://www.cnpp.usda.gov/Publications/DietaryGuideline/2010/PolicyDoc/SelectedMessages.pdf DGA2010 Slide Presentation http://www.cnpp.usda.gov/DGAs2010SlidePresentation.htm MyPyramid is now … 5 … MyPlate 6 MyPlate update 7 MyPlate calls the former MyPyramid “Meat & Beans Group” the “Protein Group” MyPlate update 8 MyPlate calls the former MyPyramid “Milk Group” the “Dairy Group” Choose MyPlate “Menu” of Selected Consumer Messages 9 1. Balancing calories 2. Foods to increase 3. Foods to reduce Choose MyPlate “Menu” 10 Balancing calories Enjoy your food, but eat less Avoid oversized portions Food is to be enjoyed! “Food is not nutritious until its eaten.” ~ Smarter Lunchrooms 2011 11 Enjoy — but eat less! 12 Enjoy — but eat less! 13 Eat until “satisfied,” not “full” “Your stomach shouldn’t be a waist (waste) basket.” ~ Author Unknown 14 20 minutes 15 15 It takes about 20 minutes for stomach to tell your brain you’re full Downsize portion size The bigger the portion, the more people tend to eat 16 “You better cut the pizza in four pieces, because I’m not hungry enough to eat six.” ~Yogi Berra 17 Photo courtesy of National Cancer Institute Limit foods high in sodium, added sugars, and refined grains 18 Photo courtesy of National Cancer Institute 19 19 Eat more nutrientdense foods Another name for “nutrientdense” foods is “nutrientrich” foods 20 Nutrient-dense vs. not nutrient-dense 21 Nutrient-dense vs. not nutrient-dense 22 Nutrient-dense vs. not nutrient-dense 23 Nutrient-dense foods and 24 beverages include ALL: Vegetables/fruits Whole grains Seafood Eggs Dry beans/peas Unsalted nuts/seeds Fat-free/low-fat milk/milk products Lean meats/poultry Nutrition Facts Label doesn’t separate “added” & “naturally occurring” sugars “Added” sugars are sugars and syrups added to foods or beverages during preparation or processing 1 teaspoon sugar = about 4g of added and/or naturally occurring sugar 25 Other sugars occur “naturally” in foods like milk, fruit, and some vegetables – they aren’t the “added sugars” that are the concern 26 Can you guess: Which food has ADDED sugar according to the ingredient list? A. INGREDIENTS: cultured pasteurized grade A nonfat milk, whey protein concentrate, pectin ... B. INGREDIENTS: cultured grade A reduced fat milk, apples, high-fructose corn syrup, cinnamon, nutmeg, natural flavors, pectin ... 27 Can you guess: Which food has ADDED sugar according to the ingredient list? A. INGREDIENTS: cultured pasteurized grade A nonfat milk, whey protein concentrate, pectin ... B. INGREDIENTS: cultured grade A reduced fat milk, apples, high-fructose corn syrup, cinnamon, nutmeg, natural flavors, pectin ... 28 Physical activity and diet important regardless of weight! 29 “My idea of exercise is a good brisk sit.” ~ Phyllis Diller 30 Can you guess: How much WEEKLY physical activity should adults (age 18 and over) do for substantial health benefits? A. 2 hours and 30 minutes of moderateintensive activity (i.e. 30 minutes, 5 times/week) B. 1 hour and 15 minutes of vigorousintensity activity (i.e. 15 minutes, 5 times/week) C. Either A or B 31 Can you guess: How much WEEKLY physical activity should adults (age 18 and over) do for substantial health benefits? A. 2 hours and 30 minutes of moderateintensive activity (i.e. 30 minutes, 5 times/week) B. 1 hour and 15 minutes of vigorousintensity activity (i.e. 15 minutes, 5 times/week) C. Either A or B 32 Moderate aerobic activity increases breathing and heart rate somewhat 33 Vigorous aerobic activity greatly increases heart rate and breathing 34 Limit screen time or watch and workout 35 Short on time? Get active 10 minutes 3 times a day 36 You can live as if there’s no tomorrow ... … but, tomorrow will probably come … 37 “If I’d known I was going to live so long, I’d have taken better care of myself.” ~Leon Eldred 38 Choose MyPlate “Menu” 39 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 Fill half your plate with fruits & veggies 40 Pick a variety of vegetables from each vegetable subgroup 41 Did you know: The vegetable subgroup of “beans and peas (legumes)” includes ... … all cooked beans and peas, for example: • Kidney beans • Lentils • Chickpeas • Pinto beans 42 The “beans and peas (legumes)” subgroup does NOT include ... Green peas 43 Green beans Can you guess: What type of food are “beans and peas (legumes)” considered? A. Vegetable B. Protein C. Both A and B D. Neither A or B 44 Can you guess: What type of food are “beans and peas (legumes)” considered? A. Vegetable B. Protein C. Both A and B D. Neither A or B 45 46 At least half your grains should be whole grains Bran Whole grains contain the entire grain seed or “kernel” Endosperm Ger m 47 Partially whole grain products providing half or more whole grains per ounce-equivalent serving have at least either: 51% of total weight as whole grains OR 8g of whole grains 48 3 ways to eat half whole grains 3 oz. 100% whole grains & 3 oz. refinedgrain products 2 oz. 100% whole grains, 2 oz. partly whole-grain products, & 2 oz. refined grain products 6 oz. partly whole-grain products 49 Can you guess: Which bread is highest in WHOLE grains? A. INGREDIENTS: wheat flour, water, high fructose corn syrup, molasses, wheat, bran ... B. INGREDIENTS: whole wheat flour, water, brown sugar ... 50 Can you guess: Which bread is highest in WHOLE grains? A. INGREDIENTS: wheat flour, water, high fructose corn syrup, molasses, wheat, bran ... B. INGREDIENTS: whole wheat flour, water, brown sugar ... 51 Switching to fat-free or low-fat (1%) milk makes a difference! 52 Whole 165 2% 125 1% 100 Fat-free 85 calories Calories saved calories calories calories 40 65 80 Can you guess: Which is more nutrient-dense? A. Fat-free and low fat (1%) milk B. Whole milk C. They are equally nutrient-dense 53 Can you guess: Which is more nutrient-dense? A. Fat-free and low fat (1%) milk B. Whole milk C. They are equally nutrient-dense 54 Choose MyPlate “Menu” 55 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 Can you guess: People ages 2 and older should reduce daily sodium intake to less than … A. 2,300 mg or 1,500 mg, depending on age/other individual characteristics B. 2,300 mg or 3,000 mg, depending on age/other individual characteristics 56 Can you guess: People ages 2 and older should reduce daily sodium intake to less than … A. 2,300 mg or 1,500 mg, depending on age/other individual characteristics B. 2,300 mg or 3,000 mg, depending on age/other individual characteristics 57 Groups reduced to 1,500 mg African Americans ages 2+ Adults ages 51+ People ages 2+ with high blood pressure, diabetes, or chronic kidney disease 58 Can you guess: How much sodium is in a teaspoon of salt? A. 1,300 mg B. 2,300 mg C. 3,300 mg 59 Can you guess: How much sodium is in a teaspoon of salt? A. 1,300 mg B. 2,300 mg C. 3,300 mg 60 Can you guess: How much sodium is in 1 cup of this food? A. 30 mg B. 250 mg C. 470 mg 61 Can you guess: How much sodium is in 1 cup of this food? A. 30 mg B. 250 mg C. 470 mg 62 Easy ways to reduce sodium Check labels Avoid adding salt (an exception may be when baking yeast breads) Eat fresh foods, frozen veggies Request salt be left off when eating out Use other seasonings 63 Reduce sugar-sweetened beverage intake: Drink fewer sugar- sweetened beverages Consume smaller portions Substitute water, unsweetened coffee and tea, and other beverages with few or no calories 64 Remember … A variety of foods, in moderation, can fit into a healthy eating pattern if nutrient needs have been met without exceeding calorie limits. Regular physical activity helps maintain calorie balance. 65 THE END “The greatest wealth is health.” ~Virgil 66 Wellness Integrative Med, Inc A New Approach to Medicine & Healthcare Wellness Integrative Medical Center, Inc is a cooperative of medical health care professionals, including Clinical Psychologist Dr. Tyree Brinson, Behavioral therapist Kimberly Nelson, Phd, and Zola B. Ajanaku, Certified Family Fitness Trainer as well as Eric Paul Meredith, Registered Dietician. We’re proud to come together as a collective team to offer our shared patient a unique comprehensive team approach to help them live their best life! 67