Transcript Nutrition PowerPoint

Nutrition for a Healthy Lifestyle
Objectives
Upon completion of this session, you will:
• Understand the components and importance
of a healthy diet
• Learn techniques and ingredients for heart
and HIV friendly cooking
What is a healthy diet?
• One that maintains or improves overall health.
• Emphasizes fruit, vegetables, whole grains and
low-fat dairy.
• Includes lean meat, fish, poultry, beans, eggs
and nuts.
• Low in saturated fat, trans fats, cholesterol,
salt and added sugar.
Benefits of healthy eatingWhy is it important?
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Effective weight loss solution.
Helps prevent and fight disease.
Fewer bleeds.
Reduces health care costs.
Increased energy levels and productivity.
Promotes a “go getter” lifestyle.
5 main components of
a healthy diet
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Proteins
Carbohydrates
Fats
Vitamins & Minerals
Water
Proteins
• 10-35% of total calories should come from
protein.
• Good sources:
– Lean meat
– Poultry & fish
– Eggs
– Low-fat cheese, yogurt & milk
Carbohydrates
• 40-65% of total calories should come from
carbohydrates.
• Fiber is a type of carbohydrate.
• Good sources of carbohydrates & fiber
– Fruits and vegetables
– Whole grains, including brown rice
– nuts
Fats
• 20-35% of total calories should come from fat.
• 4 types of fat:
– Saturated fat
– Trans fat
– Polyunsaturated fat
– Monounsaturated fat
Vitamins & Minerals
• Needed in smaller amounts by the body.
• Play an important role in protecting cells from
damage.
– Contribute to strong bones
– Normal blood clotting
Water
• Essential for life
• Needed to:
– Maintain normal blood pressure
– Carry nutrients to cells
– Act as a lubricant in joints
– Maintain normal body temperature
What does a healthy diet
look like?
MyPlate guidelines
• Portion control
• At least ½ plate consists of fruits and
vegetables
• At least ½ grains should be whole grains
• Fat free or low fat milk & dairy
• Foods that are low in sodium
• Choose water instead of soda or high sugar
drinks
HEART HEALTHY & HIV FRIENDLY
COOKING
Ingredients
• Fats
– Choose fats high in Omega-3 fatty acids.
• raises HDL, lowers cholesterol
• salmon, nuts, flax, olive oil, avocado
– limit fats that come from animal sources
(saturated fat)
• replace with beans (high in fiber, low in fat)
• Fruits & Veggies
– High in fiber
– Lower cholesterol
– Choose brightly colored fruits and vegetables as
they contain more vitamins
• Whole Grains
– contain vitamins & minerals not found in refined
food.
– digested slowly & stabilize blood sugars.
– whole wheat, brown rice, oats, farro, quinoa
• Sodium (salt)
– decrease sodium intake.
– high sodium levels cause water retention that can
increase blood pressure.
– used as a preservative in foods. Read labels.
– choosing fresh foods is the best way to cut sodium
from diet.
Techniques for Healthy
Cooking
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Steaming or stir frying
Baking, broiling, grilling or roasting
Poaching
Add herbs and spices
Other safety
considerations
• Be sure to do thorough hand washing before
and after handling food.
• Be sure work areas and surfaces are clean
prior to and after use.
• Be sure eggs are cooked through and not
runny.
• Be sure meat and poultry are cooked until no
longer pink and to at least 165 degrees F. to
prevent food borne illness like Salmonella and
Listeria.
Summary
• A healthy diet consists of proteins,
carbohydrates, healthy fats, vitamins &
minerals and water.
• Adopting a healthy eating pattern will help
keep you at an ideal weight, to be healthier,
feel stronger and provide you with general
wellness.
• Eating a variety of nutrient dense foods
including bright colored fruits & vegetables,
whole grains, poultry, fish, nuts and low fat
dairy will provide you with the most benefit
for heart healthy eating.
• Cooking foods naturally & thoroughly without
adding any additional fat or sodium are the
best ways to keep them nutrient rich, healthy
and delicious.
THANK YOU!