Transcript All About Nutrition

All About Nutrition
by
Amy Lovern, RN, BSN
Have you ever heard the saying
“You are what you eat”
Your food and physical activity choices
affect your health- how you feel today,
tomorrow, and in the future……..
So if you are what you eat….
what should you eat?
Dietary guidelines describe a “healthy diet” as one that:
• Emphasizes fruits, vegetables, whole grains, and fat
free or low-fat milk and milk products.
• Includes lean meats, poultry, fish, beans, and eggs.
• Is low in saturated fats, trans fats,
cholesterol, salt, and added sugars.
• Stays within daily calorie needs.
Food Pyramid
• The Food Pyramid is one way for people to understand
how to eat healthy. A rainbow of colored, vertical
stripes represents the five food groups plus fats and
oils.
• A balanced diet is one that includes all the food
groups. In other words, have foods from every color,
every day.
Food Pyramid
Grains Group
• Any food made from wheat, rice, oats, cornmeal, and
barley.
• Foods in the grain group provide important nutrients such
as B vitamins, minerals, and fiber.
• Whole grains may help reduce the risk of heart disease
and some cancers as well as helps with weight management.
Vegetable Group
• Any vegetable or 100% vegetable juice counts as a
member of the vegetable group.
• Foods in this group provide important nutrients such
as potassium, folate, vitamins A, C, and E, fiber, and
may help reduce the risk of heart disease, type 2
diabetes, and certain cancers.
Fruits Group
• Any fruit or 100% fruit juice counts as part of the
fruit group. Fruits may be fresh, canned, frozen, or
dried.
• Foods in this group provide important nutrients such
as potassium, folate, vitamin C, and fiber, and may
help reduce the risk of heart disease, type 2
diabetes, and certain cancers.
Milk Group
• All fluid milk products and many foods made from
milk are considered part of this food group.
• Milk, cheese, and yogurt provide nine essential
nutrients such as calcium, potassium, vitamin D, and
protein. These nutrients help build and maintain bone
mass and may help reduce risk of the bone thinning
disease, osteoporosis.
Meat & Beans Group
• All foods made from meat, poultry, fish, dry beans or
peas, eggs, nuts, and seeds are considered part of
this group.
• Foods in this group provide important nutrients such
as protein, B vitamins, iron and zinc needed to boost
the immune system, build and repair muscle, fuel
activity, and help your brain function.
Oils Group
• Oils are fats that are liquids at room temperature.
• Most oils are high in monosaturated or polysaturated
fats, and low in saturated fats. Oils from plant
sources (vegetable and nut oils) do not contain any
cholesterol.
• Oils are necessary to help the body absorb vitamins
A,D,E and K and supply essential fatty acids
• that keep our skin healthy and brain and
nervous system functioning properly.
Know the limits on fats,
sugars, and salts
• Make most of your fat sources from fish, nuts, and vegetable
oils.
• Limit sold fats like butter, margarine, shortening, and lard, as
well as foods that contain these.
• Check the nutrition labels to keep saturated fats, trans fats,
and sodium low.
• Choose foods and beverages low in added sugars. Added sugars
contribute calories with few, if any, nutrients.
So how much do you really
need?
Based on a 2000 calorie diet, your daily intake for each
food group should include:
•
•
•
•
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Grains- 6 oz.
Vegetables- 2 ½ cups
Fruit- 2 cups
Milk- 3 cups
Meat & Beans- 5 ½ ounces
Portion Control
Portion Size
• A medium potato = the size of a computer mouse.
• One cup of fruit or vegetables = the size of a
baseball.
• One serving of meat= the size of a deck of cards.
• One slice of bread = the size of an audio cassette.
Find balance between food and
physical activity
• Be sure to stay within your daily calorie needs.
• Be physically active for at least 30 minutes most days
of the week.
• About 60 minutes of physical activity may be needed
to prevent weight gain.
• For sustaining weight loss, at least 60 to 90 minutes
of physical activity may be needed.
Physical Activity
• For health benefits, physical activity should be
moderate to vigorous activity for at least 30 minutes.
• Moderate activity includes: walking briskly, hiking,
gardening, and dancing.
• Vigorous activity includes: running, aerobics, weight
training, and basketball.
Remember….
“To eat is a necessity, but to eat intelligently is an art”
La Rochefoucauld