Transcript February 2011 Presentation B

Nutrition 101
The One with the Sun!
Building healthier communities together.
A Not-for-Profit Community Health Plan
1-888-SUN-2345
My Pyramid
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Grains
• Bread, rice, pasta
• Whole-grains
– Barley, quinoa, brown rice
• How much? 6 oz
– 1 Serving
• 1 slice of bread
• ½ cup cooked of rice or pasta
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Make it Complex!
• Choose whole grains
– ½ of your grains
– Why?
• Provides soluble and insoluble fiber
• Vitamins and minerals
• Less processed
• High in antioxidants
• Keeps tummy fuller for longer and may help
aid with weight loss
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Vegetables
• Broccoli, spinach, carrots, cauliflower, green beans, kale,
eggplant, zucchini, squash, etc.
• Think Color!
• Eat more dark green vegetables
• How much? 2.5 Cups
– 1 serving
• 1 cup raw
• ½ cup cooked
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Fruits
• Apple, pear, banana, mango, grapes, strawberries,
blueberries, raspberries etc.
• Think color!
• All forms count..fresh, frozen, canned
• How much? 2 Cups
– 1 serving
• 1 medium apple or orange
• 1 cup of fruit (ex. Blueberries)
• ¼ cup of dried fruit
• 6 oz. juice
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Meat/Protein
• Beef, poultry, pork, fish, nuts and legumes
• Go Lean!
• Try grilling or broiling for cooking methods
• How much? 5.5 oz
– 1 ounce of lean meat
– 1 egg
– ½ cup of beans
– ¼ cup of nuts
– 2 TB. seeds
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Dairy/Calcium
• Milk, cheese, yogurt, cottage cheese, soy milk,
almond milk, etc.
• Go LO with Low-Fat choices
• How much? 3 Cups
– 8 fluid ounces of milk
– 2 ounces of cheese
– 1 cup of yogurt
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Portions
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Oils/Fats
• Olive oil, sunflower oil, corn oil,
soybean oil
– Can be found in dressings, butter etc.
• Should be limited in diet
– 1 Tbs.
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Fats
• Trans Fats
– Partially hydrogenated oils
– Shown to raise LDL and decrease HDL
– Increase risk of heart disease
• Saturated Fats
– 10% of total intake
• 2,000 calories = 20 grams
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Fats
• Monounsaturated Fats
– Decrease LDL and lower triglycerides
– Help maintain cholesterol
– Olives, avocados, almonds, peanut
butter
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Fats
• Polyunsaturated Fats
– Omega 3’s
• Decrease inflammation
• Salmon, mackerel, walnuts and flaxseed
– Omega 6’s
• Increase inflammation
• Corn, sunflower, safflower & soybean oil
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Sodium
• 1 in 4 Americans suffers
hypertension
• Maximum = 2,400 mg
• Recommended = 1,500mg
• Average consumption = 4,500 mg
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Ways to limit sodium
• Don’t add salt when preparing food
• Limit intake of highly processed foods
– Example: frozen dinners
• Read labels
• Choose fresh foods
• Cook with fresh herbs
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Monosodium Glutamate
• Found in everyday products
– Dressings, flavored chips, cheese
nips, dry roasted peanuts, etc.
• Disrupts leptin allowing you to not
know when your full
• Excitotoxin
– Kills brain cells
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Sugar
• Recommended Daily Amount
– 6 tsp. for women
– 9 tsp for men
• Other names for sugar:
–
–
–
–
–
–
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High fructose corn syrup
Dextrose
Maltose
Fructose
Corn syrup
Molasses
Sucrose
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Lets Take a Look at Some Drinks
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Sugar Facts
• If you drink 1 20 oz. soda per day =
91,000 calories a year (7,280
tsp./year)
– By cutting this out = 26 lbs for a year
• Americans spend more than $66
billion on carbonated drinks a year
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Sugar
• Too much sugar
– Diabetes
– High
triglycerides
– Tooth decay
– Overweight
– Hypoglycemia
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• Tips:
– Try natural
sugars
• Raw sugar
• Agave
• Stevia
– Avoid added
sugars
– Limit high
fructose corn
syrup
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Fiber
• Children: Age + 5 grams
• Men: 38 grams
• Female: 25 grams
• Benefits:
– Decrease cholesterol
– Keeps you fuller for longer
– Help with bowel movements
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What to do?
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Be a savvy shopper
Read labels
Be aware of ingredients
Ask questions
Stay educated
• Remember the companies are not
out there for our health they are out
there to make money
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