Transcript What is Healthy Eating?

Guide to Healthy Eating
Michael Williams, Dietetic Intern
Keene State College
Today We Will Cover
• Define Healthy Eating
– What We Need from Food
– Where We Get Our Food
– How (Quality vs. Quantity)
– When Should We Eat
• Tips to Make healthy food choices
Ice Breaker
EVERYBODY STAND UP!
I’m going to ask a questions related to Healthy Eating and
Food
To answer you will move toward either side of the
classroom. Questions will not be close-ended (YES or NO)
but will have varying degrees to answer.
EXAMPLE: How Tired are You?
Very Tired
Somewhat
LEFT
Middle
Classroom
Not Tired
RIGHT
What is Healthy Eating?
Healthy eating is a way of balancing the food you eat to
maintain your health, feel good, and have energy.
What is Healthy Eating?
• Aiming for regular meals and healthy snacks
• Eating foods from all of the food groups each day to meet
your nutritional needs
• Balancing nutrient-rich foods with moderate amounts of
other foods
• Eating when hungry and stopping when full
College Statistics
A recent study of 788 New Hampshire college students1 found:
• An increased risk of chronic disease due to poor dietary and
lifestyle choices
• More than Half didn’t met recommendations for Fruit and
Vegetables consumption
• 1/3 of Females & ¼ Males less than 30 minutes of physical
activity per day
• Higher BMI (Body Mass Index) correlated with higher levels of
glucose, triglyceride, cholesterol, and blood pressure
.
What Do We Need from Food
What Do We Need from Food
A, B, C,
D, E, K
Carbohydrates
Carbohydrates
The Body’s Main Source of Energy.
• Fuel for the Brain, Nervous System, Muscles
• Every tissue in the body uses carbohydrates for energy
The Different Types of Carbohydrates
• Sugar
• Starch
• Fiber
How Much Do We Need?
45% - 65% of our total diet
No more than 25% of total intake should be from
“added” sugars
Protein
Protein
Important Functions
• Build and Maintain Tissues
• Muscles, bone Red Blood Cells, etc.
• Wound Healing
• Regulates Body Process
Amino Acids
• Building Blocks of Proteins
• 9 are Essential
• 11 are Non-essential
Plant vs. Animal sources of Protein
How Much Protein Do We Need?
10% – 35% of total energy
Fat
Fat
Functions of Fat
Concentrated Source of Energy (stored energy)
Sex hormone synthesis
Components of cells
Transport Vitamins
Protect vital organs
Types of Fat
Saturated
Unsaturated (Essential)
Hydrogenation/Trans Fat
How Much Protein Do We Need?
20% – 35% of total energy
<10% from Saturated fat sources
Vitamins & Minerals
Vitamins & Minerals
Numerous Functions throughout the body
Metabolic constituents
Organ health
Developmental health
Antioxidants
Vitamin Solubility
Water
Fat
Foods sources vs. Supplements sources
Water
Water
Functions
• Roles in Energy transformation
• Roles in Excretion
• Roles in Temperature Regulation
Sources
• Direct water consumption
• Food sources
How Much water Do You Need?
Adult Males 15 – 16 cups
Adult Females 11 cups2
Food Groups
Grains and Starches
Grains and Starches
Vegetables
Fruits
Protein
Dairy
Food Guide, Pyramid, Icon
Food Guide, Pyramid, Icon
Food Guide, Pyramid, Icon
Food Guide, Pyramid, Icon
Food Guide, Pyramid, Icon
Where are We Getting Food
Eating Outside of the Home
Americans spent ~46% of their food budget on food
outside of the Home2
Things to take into consideration:
• Cost vs. Convenience
• Monetary Cost
• Health Cost
• Less control of what you eat
• Larger plates
• Not always healthful choices available
• High calorie & sugar foods / drinks
Tips for Healthy Choices
1. Get in more healthy foods by swapping out unhealthy
side dishes (fries, chips, etc.) for healthier options
2. Go to places that offer more healthful options
3. Only eat until you are full. Take the rest home for you
4. Eat a variety of foods. Having the same thing every day
is not only boring but increases the likelihood of missing
important nutrients
5. Sneak vegetables anywhere and everywhere. (e.g.
Toppings on Pizza, extra lettuce & tom on burgers)
6. Don’t drink empty calories (soda, sugar-beverages)
instead have water or a nutrient-rich milk beverage
Eating at Home
Eating at Home
Perimeter Shopping
Advertising & Marketing
Supermarkets are Strategically Designed
• Impulse Buying
• Foods at Children’s eye level
• Foods at Adults eye level
• End of Aisle sales
• Placement of Staple items in the back
• Stand-alone displays
• Health Claim Advertising
Health Claims
Say or Raise the card with the corresponding letter
which believe “looks” to be healthier
Health Claims
Health Claims
Health Claims
How Much Should We Eat
Poor Nutrition Can Result from
BOTH
inadequate and excessive intakes
Deficiencies
• Can occur from one nutrient
or multiple nutrients
• Deficiencies, if prolonged can lead to
significant impacts upon health
• Ripple Effect
Primary Concerns
-Underconsumption & Overconsumption
Burger king meal
1
Burger King Meal
Whopper with cheese
1730
Large chocolate shake
98g
Medium fries
880
151%
40g
200%
130mg
43%
91%
2180mg
Catsup
178g
8g
59%
33%
75g
49g
40%
60%
30%
35%
Karen’s Picnic Basket
2 turkey breast sandwiches with
whole grain bread, LF swiss, alfalfa sprouts, tomato,
LF mayonnaise
Orange
6 Ginger snaps
3 cup tossed green salad with carrots, red bell peppers,
almonds, marinated artichoke hearts, oil and lemon
dressing
3 large pretzels
1 cup yogurt with ½ cup strawberries and maple syrup
1 cup lentil soup
Burger king meal
Picnic basket lunch
1
?
1730
880
98g
151%
40g
200%
130mg
43%
91%
2180mg
178g
8g
570
63g
97%
51%
10g
90mg
30%
89%
2140mg
59%
236g
52g
33%
75g
79%
209%
85g
49g
85g
40%
60%
1730
30%
35%
720%
160%
660%
110%
When Should We Be Eating
BREAKFAST!!!
Numerous research has found that daily consumption of
breakfast is positively correlated with maintaining a healthy
weight3 and even improved grades in school4,5
A Typical Daily Breakfast Provides:
Folate
~68%
Vitamin A
~54%
Vitamin C
~50%
Fiber
~40%
Iron
~40%
Vitamin E
~38%
Calcium
~37%
How Do We Know When to Eat
Cues to Hunger6
•
Internal Cues
Examples:
• Stopping When Feeling Full
• Stop eating to leave room for dessert
•
External
Examples:
• Stop when I eat what most would think is normal
• Stop eating when I run out of a beverage
• Stop when the TV show I am watching is over
Stress Eating
Why Do We Stress Eat?
Tips to Impede Stressful Eating
• Think logically
• Breathe Deep
• Laughing
• Exercise
• Talk to a Friend
• Listen to Music
Conclusion
What is Healthy Eating?
– What Do We Need from Food
– Where We Get Our Food
– How (Quality vs. Quantity)
– When Should We Eat
Sources
1 Burke JD, Lofgren IE, Morrell JS, Reily AR. Health indicators, body mass index and food
selection practices in college age students. FASEB Journal; Apr2007, Vol. 21 Issue 6,
pA1063-A1063, 1/6p
2 FDA http://www.fda.gov/Food/LabelingNutrition/ReportsResearch/ucm081770.htm
3 Rampersaud GC, et al. Breakfast Habits, Nutritional Status, Body Weight, and
Academic Performance in Children and Adolescents J Am Diet Assoc. 2005;105:743-760.
4 Wyatt HR, et al. Long-Term Weight Loss and Breakfast in Subjects in the National
Weight Control Registry Obes Res. 2002;10:78-82.
5 Timlin MT, et al. Breakfast Eating and Weight Change in a 5-Year Prospective Analysis
of Adolescents: Project EAT (Eating Among Teens) Pediatrics. 2008;121:e638-e645.
6 Wansink B, Payne CR, Chandon P. Internal and External Cues of Meal Cessation: The
French Paradox Redux? Obesity 2007; 15: 12
7 National Cancer Institute “Usual Dietary Intakes: Food Intakes, US Population, 2001-04”.
Website only. http://riskfactor.cancer.gov/diet/usualintakes/pop/
8 USDA http://choosemypyramid.gov
9 Zincezenko D, Goulding M. Eat this not that: Supermarket survival Guide. Rodale. New
York, NY