Transcript SJC Class 2/10/2014

Photos from University of Florida IFAS Extension
Fit Together-Introduction to Nutrition
Denise Faherty, RD, LD
Registered Dietitian
Reminders
• One-on-one appointments for nutrition start soon. It
is essential to bring in at least 7 days of food records
to your scheduled appointment. Record everything
you eat and drink through the day.
• A customized calorie intake level will be provided to
you as well as individualized recommendations on
dietary changes that can be made to meet your
individual goals and health needs.
Sample food record
how to record your intake
Breakfast
• 1/2 cup quick cook oatmeal cooked with 1/2 cup skim milk
• 1 cup strawberries
• 8 oz orange juice
• 2 egg whites
Snack
• 1 apple
• 1 nature valley trail mix bar
• 16 oz water
3
Self Monitoring and Evaluation
choosemyplate.gov
Myfitnesspal.com
Photos from University of Florida IFAS Extension
Introduction to Nutrition
Denise Faherty, RD, LD
Registered Dietitian
What we eat in America?
Top sources of calories
(energy from food)
all age groups
Desserts
Bread
Pizza
Soda, energy or sport drinks
Chicken and chicken mixed dishes
(includes fried/breaded)
Alcoholic beverages (adults)
Photo, Dietary Guidelines for Americans 2010
NHANES 2005-2006,
Dietary Guidelines for Americans 2010
Why is nutrition important?
Health
Wellness
Prevention of
disease/death
What does healthy
nutrition look like?
Slide by Rachael Mann, Arizona Dept. of Education
(ages 2+)
Build a healthy meal
10 tips for healthy meals
1.
Make half your plate veggies and fruits
Health Benefits
• Reduced risk of obesity, diabetes, and
heart disease
• Protection against some cancers
• Lower blood pressure
• Decrease in bone loss
Slide by Linda B. Bobroff, Ph.D., RD
Professor and Extension Nutrition Specialist
Department of Family, Youth and Community Sciences
University of Florida
12
Vegetables (serving= 1cup)
Great for fiber, vitamins&minerals, satiety
Starchy (Higher in calories)
Potato, sweet potato
peas
corn
winter squash
Non-Starchy (Low in calories)
All the others
Fill your plate
Enjoy all of the colorful fruit
Fiber/full-ness
Vitamins
Minerals
Non-fat
Fresh variety is best
serving= 1cup
• Buy
fruits and vegetables fresh
and in season when possible.
• Choose fresh fruits or canned
fruits with little or no added sugar.
• When buying frozen vegetables,
select those with no added sauces.
• Don’t add extra fat or oil.
• Look for low sodium or sodiumfree when buying canned
vegetables.
• Build your meal around fruits and
vegetables.
Photo by Denise Faherty, RD, LD
Text by
Linda B. Bobroff, Ph.D., RD
Professor and Extension Nutrition Specialist
Department of Family, Youth and Community Sciences
University of Florida
2. Add lean protein
Choose low fat protein
and use healthy, low-fat
cooking methods
Beef or pork (loin & round cuts)
Skinless Chicken/turkey
Turkey or chicken sausage/bacon
Seafood (Fatty fish is heart healthy)
Eggs, egg white, Egg Beaters
Beans and lentils (naturally low in fat)
tofu and soy
Peanut Butter and nuts
(Heart healthy fat)
1 serving =
1oz. Lean Meat
1/4c. Cooked
Beans
1 Egg
1/4 c. Tofu or Soy
½ oz. Nuts or
Seeds
1Tb. Peanut Butter
3. Include whole grains
Choose whole grain,
high fiber, and low fat:
bread
crackers
pasta
tortilla
english muffin
bagel (watch size)
rice
other grains
(amaranth, bulger, quinoa)
low-fat popcorn
cereal, hot cereal
pancakes/waffles
low-fat muffins
1 serving =
1 sl. Bread
1/2c. Pasta
¼ lg. Bagel
1 English Muffin
1c. Dry Cereal
1/2c.Cooked Cereal
4.
Don’t forget the low-fat dairy
Dairy
Choose low-fat:
milk (skim, 1%)
cheese
yogurt
dairy desserts
or soy milk (With Calcium/vit D)
1 Serving =
1c. Milk
1c. Yogurt
1 1/2 oz.
Cheese
5.
Avoid the extra fat
Oils and fats- Use in small amounts and
choose heart healthfully
olive and canola oil
avocado
nuts/seeds and peanut butter
olives
some fish
also choose:
light salad dressings, light mayonnaise,
margarine (lite, trans-fat free)
Limit heart unhealthy fat from
bacon, butter, coconut milk,
cream, shortening/lard, sour cream,
cream cheese, saturated and trans-fat
6. Take your time
7. Use a smaller plate
8. Take control of your food
9. Try new foods
10.
Satisfy your sweet tooth in a healthy way
(desserts and beverages)
MyPlate Example
•
•
•
•
Spaghetti and meat balls:
1 cup spaghetti
3 ounces meatballs (added 1 oz)
1½ cup salad
(added ½ cup)
⅔ cup fruit salad
Slide by Linda B. Bobroff, Ph.D., RD
Professor and Extension Nutrition Specialist
Department of Family, Youth and Community Sciences
University of Florida
26
How many calories
should I have on my
plate?
Daily amount of food from
each food group
Calorie level
1600
1800
2000
2200
Fruits
1½ cups
1½ cups
2 cups
2 cups
Vegetables
2 cups
2½ cups
2½ cups
3 cups
Grains
5 servings
6 servings
6 servings
7servings
Protein Foods
5 ounces
5 ounces
5½ ounces
6 ounces
Dairy
3 cups
3 cups
3 cups
3 cups
Oils
5 tsp
5 tsp
6 tsp
6½ tsp
choosemyplate.gov
Eat the Right Amount of
Calories for You
Slide by Linda B. Bobroff, Ph.D., RD
Department of Family, Youth and Community
Sciences UF IFAS Extension
 Enjoy
your food, but eat less.
 Cook more often at home.
 When eating out, choose lower
calorie menu options.
 Write down what you eat to keep
track of how much you eat.
 If you drink alcoholic beverages,
do so sensibly.
29
What about exercise?
less than 5% of adults participate in
physical activity each day
(per NHANES data)
Photos by Denise Faherty, RD, LD
Key Messages- 10 steps to build a healthy plate
1. Make half your plate veggies and fruits
2. Add lean protein
3. Include whole grains
4. Don’t forget the low-fat dairy
5. Avoid the extra fat
6. Take your time
7. Use a smaller plate
8. Take control of your food
9. Try new foods
10. Satisfy your sweet tooth in a healthy way
Other key lifestyle messages
1. Eat the right amount of calories for you
2. Be physically active your way
Follow the road to health
Questions ?