1 / 105

Nutrition 101: How to Eat Healthy in the Real World

Nutrition 101: How to Eat Healthy in the Real World. Liz Revilla, MS, RD, CSP Registered Dietitian. Pop Quiz. Which of the following breads are always whole grain? Whole wheat Multi-grain Rye Pumpernickel . Pop Quiz. Which of the following foods does NOT contain any cholesterol?

amiel
Télécharger la présentation

Nutrition 101: How to Eat Healthy in the Real World

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. Nutrition 101:How to Eat Healthy in the Real World Liz Revilla, MS, RD, CSP Registered Dietitian

  2. Pop Quiz • Which of the following breads are always whole grain? • Whole wheat • Multi-grain • Rye • Pumpernickel

  3. Pop Quiz • Which of the following foods does NOT contain any cholesterol? • Eggs • Low-fat milk • Coconut oil • Ground turkey

  4. Pop Quiz • True or False: Food products that are labeled as organic must contain 100% organic ingredients. • True • False

  5. Pop Quiz • Which of the following McDonald’s menu items has the fewest calories? • Grilled Chicken Club Sandwich • Quarter Pounder • Southwest Salad w/ Crispy Chicken • Double Cheeseburger

  6. Pop Quiz • A typical bagel served at Einstein’s Bros. is equal to how many slices of bread? • 1 slice • 2 slices • 3 slices • 4 slices

  7. Nutrition 101 • What is a “healthy diet” anyway? • Balancing food intake and physical activity • Eating Healthy at Home and Out on the Town • Eating Healthy on a Budget

  8. What is a “healthy diet” anyway?

  9. “Eat Right and Exercise” • We’ve all been told that is what we should do to promote good health... • But: • WHY is that important? • WHAT does that mean anyway? • HOW exactly do I do that?

  10. What is “health”? • “A state of complete mental, physical, and social well-being and not merely the absence of disease” • World Health Organization • This does not just happen by accident! • It doesn’t have to be complicated… • BUT it requires knowledge, planning, and consistency!

  11. What is a “healthy diet?” • One that will allow you to be consistent (and flexible) over time • A lifestyle change, not a “fad diet” • One that provides adequate calories, macronutrients and micronutrients • Does not exclude any food groups • “Food is fuel” • And most importantly…One that TASTES GOOD!!

  12. Benefits of a healthy diet • Reduce your risk of many chronic diseases – including obesity, cancer, heart disease, stroke, diabetes, and osteoporosis • Improve your energy levels and immunity • Provide the necessary ingredients for normal cell growth and function (blood, bones, muscles, skin, etc.) • Maintain a healthy body weight and support physical activity

  13. The Old Food Guide Pyramid USDA, 1992.

  14. The New Food Guide Pyramid • The 4 Principles of a Healthy Diet: • Variety • Proportionality • Moderation • Balance USDA, 2005.

  15. Variety • Eat foods from all food groups and subgroups • Grains • Vegetables • Fruits • Milk and Dairy • Meat and Beans • Fats and Oils

  16. Proportionality • Eat more of some foods: • Fruits and Vegetables • Whole grains • Fat-free or low-fat milk products • Eat less of other foods: • Foods high in saturated or trans fats, added sugars, cholesterol, or salt • Alcohol

  17. Moderation • Choose forms of foods that limit intake of saturated or trans fats, added sugars, cholesterol, salt, and alcohol • Choose leaner cuts of meat to limit saturated fat and cholesterol • Choose less processed foods to limit sodium • Consume alcohol in moderation (if desired)

  18. Balance • Balance food intake with physical activity by being active most days of the week • Calories in = calories out (Weight maintenance) • Calories in > calories out (Weight gain) • Calories in < calories out (Weight loss)

  19. Grains • Make half your grains whole. • Eat at least 3 ounce-equivalents of whole grain bread, cereal, crackers, rice, or pasta every day. • Look for “whole” before the grain name on the list of ingredients.

  20. What is a whole grain? • Whole grains contain all the essential parts and naturally-occurring nutrients of the entire grain seed. • The Bran • The Endosperm • The Germ • Refined grains are mechanically processed, and the bran and germ are removed.

  21. Examples of Whole Grains • Amaranth • Barley • Buckwheat • Bulgur • Corn, including whole cornmeal and popcorn • Millet • Oats, including oatmeal • Quinoa • Rice, both brown rice and colored rice • Rye • Sorghum (also called milo) • Teff • Triticale • Wheat, including varieties such as spelt, emmer, farro, einkorn, Kamut®, durum and forms such as bulgur, cracked wheat and wheatberries • Wild rice Whole Grains Council. www.wholegrainscouncil.org

  22. How To Identify Whole Grains Whole Grains Council. www.wholegrainscouncil.org

  23. Vegetables • Vary your veggies. • Eat more dark green veggies • Eat more orange veggies • Eat more dried beans and peas • When possible choose fresh, frozen, or “no salt added” canned vegetables.

  24. “EattheRainbow”

  25. “EattheRainbow”

  26. Fruits • Focus on fruits • Eat a variety of fruits • Choose fresh, frozen, canned, or dried fruit • Go easy on fruit juices (limit to 4 ounces for children, 8 ounces for adults per day)

  27. Organic Foods • What is an “organic” food? • Refers to the way farmers grow and process agricultural products, such as fruits, vegetables, grains, dairy products and meat • Must be produced without the use of: • Antibiotics • Synthetic hormones • Most synthetic fertilizers or pesticides • Genetic engineering and other excluded practices • Sewage sludge • Irradiation

  28. How do I know a food is organic? • “100% organic” • Must contain 100% organic ingredients • “Organic” • Must contain at least 95% organic ingredients • “Made with organic ingredients” • Must contain at least 70% organic ingredients • May NOT use the organic seal • “Contains organic ingredients” • May contain less than 70% organic ingredients, not counting added water or salt • May NOT use the organic seal U.S. Department of Agriculture, 2002.

  29. Are organic foods better? • Organic foods have less pesticide residues • 23% of organic vs. 73% of conventional foods • Likely due to cross-contamination • Usually produced using more environmentally friendly practices • No nutritional difference between organic and conventional produce • Some organic foods have been shown to have higher nutritional value (ex: higher Vitamin C and/or antioxidant content in green leafy veggies) • Organic produce may be better than conventional produce, but conventional produce is better than none! U.S. Department of Agriculture, 2002.

  30. Organic vs. conventional foods • Choose organic when possible, especially for foods you eat often! • Avoid the “dirty dozen” to reduce your pesticide exposure by up to 80%! • Eat a variety of fruits and vegetables! • Wash all produce well with water and a scrub brush! Environmental Working Group - www.foodnews.org

  31. Dairy • Get your calcium-rich foods • Go low-fat or fat-free • For adults and children over the age of 2 • If you don’t or can’t consume milk, choose lactose-free products or other calcium sources

  32. Dairy Alternatives • 1 cup of milk provides about 300 mg calcium • Some other options: • Calcium-fortified soy, almond, or rice milk (1 cup) • Calcium-fortified orange juice (1 cup) • Calcium-fortified breakfast cereals (1 cup) • Canned fish with bones (3 ounces) • Sesame seeds (1 ounce) • Tofu (4 ounces or 1 cup cubes) • Dried figs (1 cup) • Blackstrap molasses (2 Tbsp) • Dark leafy greens, especially spinach (1 cup cooked)

  33. Meat and Beans • Go lean on protein • Choose low-fat or lean meats and poultry • Bake it, broil it, or grill it • Vary your choices – with more fish, beans, peas, nuts, and seeds

  34. Beef Round eye Top round Bottom round Round tip Top loin Top sirloin Chuck shoulder Extra lean ground beef* (look for 90% lean or higher) Pork Pork loin Tenderloin Center loin Ham Poultry Skinless chicken breast Ground chicken* Skinless turkey breast Turkey cutlets Ground turkey* Which meats are the leanest?

  35. Other options • Eat fish twice a week! • Salmon, tuna, trout, and herring are especially high in omega-3 fatty acids • Pregnant women, nursing mothers, and young children should avoid Shark, Swordfish, King Mackerel, or Tilefish due to high mercury content • Go meatless once a week! • Lowers saturated fat intake • Promotes more fruit and vegetable intake • Can inspire you to be more creative and try some new foods

  36. Fats and Oils • Know your fats • Make the most of your fat sources from fish, nuts, and vegetable oils • Limit solid fats like butter, stick margarine, shortening, and lard

  37. CHOOSE MORE OFTEN: Polyunsaturated Fat: Function: lowers total blood cholesterol levels Sources: Safflower, sunflower, sesame, soybean, corn, cottonseed oils, as well as nuts and seeds Omega-3 fatty acids A type of polyunsaturated fats Function: anti-inflammatory, lowers the risk of heart disease Sources: fatty fish, fish oil, flaxseeds and flaxseed oil, and walnuts Monounsaturated Fat: Function: tends to lower LDL cholesterol (the "bad" cholesterol) Sources: Olive, canola, peanut oils, as well as avocados CHOOSE LESS OFTEN: Saturated Fat: Function: increases total and LDL (“bad”) cholesterol levels Sources: Animal products (such as meat, poultry, seafood, eggs, dairy products, lard and butter), and coconut, palm and other tropical oils Trans Fat: Function: increases total and LDL (“bad”) cholesterol levels Sources: Partially hydrogenated vegetable oils, commercial baked goods, fried foods, shortening and margarine Cholesterol?? Function: May increase blood cholesterol levels in certain people, but not as much as saturated and trans fats Sources: Found only in animal products Are all fats created equal?

  38. Choosing “healthy fats” • Choose vegetable oils and margarines with: • Liquid vegetable oil as the first ingredient • As little trans fats as possible • No more than 2 grams of saturated fat per tablespoon • Examples: tub margarines, canola, corn, safflower, soybean, sunflower, and olive oils • Need to limit saturated andtrans fats • Example: Krispy Kreme doughnuts American Heart Association.

  39. For more information • Food Guide Pyramid • www.mypyramid.gov • Food Groups • www.wholegrainscouncil.org • www.fruitsandveggiesmorematters.org • www.nationaldairycouncil.org

  40. Balancing food intake and physical activity

  41. Lifestyle Modification • Practice portion control and/or intuitive eating • Utilize behavioral strategies to deal with food cravings • Increase your physical activity

  42. Who cares about portion size? • According to the National Center for Health Statistics, 2006 data: • 66% of American adults are overweight or obese • 20% of American children and adolescents are overweight or obese • This has almost doubled in the past 20 years!

  43. What’s your Body Mass Index?

  44. Background The possible advantage for weight loss of a diet that emphasizes protein, fat, or carbohydrates has not been established, and there are few studies that extend beyond 1 year.MethodsWe randomly assigned 811 overweight adults to one of four reduced-calorie diets; the targeted percentages of energy derived from fat, protein, and carbohydrates in the four diets were20, 15, and 65%; 20, 25, and 55%; 40, 15, and 45%; and 40, 25, and 35%.ConclusionsReduced-calorie diets result in clinically meaningful weight loss regardless of whichmacronutrients they emphasize. Comparison of Weight-Loss Diets with Different Compositions of Fat, Protein, and CarbohydratesFrank M. Sacks, M.D., George A. Bray, M.D., Vincent J. Carey, Ph.D., Steven R. Smith, M.D., Donna H. Ryan, M.D., Stephen D. Anton, Ph.D., Katherine McManus, M.S., R.D., Catherine M. Champagne, Ph.D., Louise M. Bishop, M.S., R.D., Nancy Laranjo, B.A., Meryl S. Leboff, M.D., Jennifer C. Rood, Ph.D., Lilian de Jonge, Ph.D., Frank L. Greenway, M.D., Catherine M. Loria, Ph.D., Eva Obarzanek, Ph.D., and Donald A. Williamson, Ph.D. Published in New England Journal of Medicine on February 26, 2009.

  45. National Weight Control Registry • The largest prospective investigation of long-term successful weight loss maintenance (since 1994) • Tracks over 5,000 individuals who have lost an average of 66 pounds and have kept it off for 5.5 years • Common Themes: • 98% monitor their portion sizes and/or calorie intake • 78% eat breakfast every day • 75% weigh themselves at least once a week • 62% watch less than 10 hours of TV per week (1.5 hours per day) • 90% exercise an average of 1 hour per day National Weight Control Registry – www.nwcr.ws

  46. How food portion sizes have changed in 20 years. Slides marked by are adapted from “Portion Distortion” by the National Heart, Lung and Blood Institute at http://hin.nhlbi.nih.gov/portion Creeping portion distortion

  47. Today 20 Years Ago 3-inch diameter 6-inch diameter Bagel 350 calories 140 calories Guess the calorie difference! 210 calories!

  48. Larger portions add up 10 pound weight gain per year 100 extra calories per day Maintaining a healthy weight is a balancing act Calories In = Calories Out

  49. How long would you have to rake leaves to burn about 210 calories*? Increased size:210 MORE calories 50 minutes *Based on 130-pound person

More Related