Transcript PPT - Oromo Community Organization

Presented by
Wendy Caesar Gibbs, RD, CSR,LDN
Registered Dietitian
Board Certified Specialist in Renal Nutrition
NUTRITION TRAINING
FROM MY PYRAMID→→
TO CHOOSE MY PLATE
The food that we eat to nourish our bodies can be
broken down into 3 essential building blocks.
1.Carbohydrates (Carbs) – the body’s quick
energy source
2.Fats – the body’s energy storage and building
block for the brain & nerves
3.Proteins – an essential building block for cells,
organs, muscles
Water
Our bodies are made mostly of water and it needs to be
replaced to make up for the amount that the body loses
doing normal everyday functions
.
Vitamins & Minerals
Vitamins are substances made by plants or animals. Minerals
are elements that come from the earth. Our bodies absorb
these substances from the foods we eat and use them to
maintain normal development and growth
FOOD GROUPS
PORTION CONTROL
PORTION CONTROL
Does not take the Place of Measuring
Orange juice — ½ cup
Fruit Group: counts as ½ cup fruit
Juices are high in sugar. Only serve ½ cup (4 ounces) servings
Cut That Baked Potato Down to Size
1 medium potato (2.5-3 inch wide) = the size of a computer
mouse
That’s equal to 1 cup of vegetables.
PORTION CONTROL
Serve the Right Amount
1 portion of pasta , rice is ½ cup = ½ a baseball
That's a 1-ounce serving of grains.
PORTIONS
Trim Waffles Down to Size
1 portion of pancake or waffle = the size of a CD.
That's a 1-ounce serving of grains.
PORTION CONTROL
Size Is Everything at the Bakery
1 small muffin = a tennis ball
1/2 a medium bagel = a hockey puck
That's a 1-ounce serving of grains.
Watch Your Dairy Servings
1 portion of cheese = four dice
That's a 1-cup serving of dairy.
How Much Meat Is Enough?
A 3-ounce portion = a deck of cards or the palm of your hand (minus
fingers)
Lean protein in every meal -- like fish, poultry, eggs, nuts, beans -- can
help with weight loss. But adults only need 5-6.5 ounces in a day. So an
egg at breakfast or a handful of nuts as a snack (12 almonds, 24
pistachios, or 7 walnut halves) – leaves about 3 ounces for your main
meal.
Baseball-Sized Broccoli and Berries
1 serving of fruits or veggies = 1 baseball or the size of your fist
1 cup of leafy greens = 2 tennis balls
That's a 1-cup serving of fruits and vegetables.
Healthy eating tips:
Green, red, and orange foods have lots of nutrition: bBerries, red
bell peppers, tomatoes, pumpkin, sweet potatoes.
Dark greens are heart-healthy: spinach, broccoli, Swiss chard, kale.
Go Slightly Nuts for Peanut Butter
1 portion or 2 tablespoons = a golf ball
That's 2 one-ounce servings of protein.
It's Easy to Overdo Fats and Oils
1 teaspoon = a poker chip or a stack of four
dimes
That's 1 serving of fats and oils.
Have Just a Handful of Chips
1 ounce = 6 large tortilla chips, 20 potato chips, (150 calories)
Contains 2 teaspoons of oil
Chips tend to be chock-full of the nutrients we need to limit: fat, saturated fat,
refined grains, and sodium.
Healthy eating tip:
Baked, multigrain, and vegetable chips -- like carrot and sweet potato -- have more
nutrients and may have less fat.
SHOPPING TIPS
•Shop the perimeter of the grocery store, where fresh
foods like fruits, vegetables, dairy, meat, and fish are
usually located. Avoid the center aisles where junk foods
lurk.
•Choose "real" foods, such as 100% fruit juice or 100%
whole-grain items with as little processing and as few
additives as possible. If you want more salt or sugar, add
it yourself.
•. It is easier to avoid junk food if it is not in the house.
•Avoiding foods that contain more than five ingredients,
artificial ingredients, or ingredients you can't pronounce
FOOD LABELS
Encourage 6-8 cups daily . 1 Cup with all
meals. 2-3 cups in between
Table Etiquette
•Eat with a fork
•Chew with mouth closed
•Don’t stuff mouth full of food
•Eat
slowly.
The
meal
should
last
at
least
.
20 minutes
•Use a napkin
•Always say thank-you when served
something. Shows appreciation
Meal Preparation
Involve the entire family in various tasks
Setting the table
Preparing all or portions of meal
Opening packages
Stirring, spreading. Pouring
Measuring their portions
Putting away food
Cleaning up kitchen
PHYSICAL ACTIVITYAIM FOR 30 MINUTES DAILY
10 MINUTES -3 TIMES /DAY
15 MINUTES -2 TIMES /DAY
Encourage community walks
Use gyms in the complex
Enroll in exercise class( aerobics, water aerobics,
etc)
Obtain authorization for Personal Trainer
Utilize basketball courts
Questions????