Nutrition 101: Back to Basics

1. Nutrition 101:Back to Basics Emily Tolino, RDN Inova Alexandria Hospital

2. Meet the RDN • Graduate of the Nutrition/Dietetics program at University of Maryland • Completed a professional internship with Virginia Tech • RDN since 2017 • Works at Inova Alexandria Hospital • Inpatient and cardiac rehab

3. What is a registered Dietitian? • Certified, credentialed expert in the field of nutrition • Legally allowed to provide nutrition advice • Can help you meet your own personal goals! • Work in a variety of settings: • Hospitals • Schools • Grocery Stores • Government • Research • Private Practice • Foodservice • Assisted Living Facilities Image Source: https://www.jimcolemanstore.com/nnm/products/registered-dietitian-day/nnm-rdn-pin.html

4. What is healthy eating? Low fat High protein Low carb Calorie counting and eating less than 1200 calories per day Drinking juice for every meal Eating clean Keto Only eating between noon and 7pm Eating only small meals

5. So… What’s the secret?

6. So… What’s the secret? (There is no secret!)

7. Balance is key Introduced in 1992 by USDA Introduced in 2011by USDA https://www.choosemyplate.gov/brief-history-usda-food-guides

8. Grains • What is a grain food? • Bread, pasta, rice, cereal, crackers, oatmeal, etc • Health Benefits • Provide long-lasting energy throughout the day • Importance source of B vitamins • Great source of fiber, needed for: • Overall heart health • Lower cholesterol levels • Promote gut health • Help with weight management • Image Source: www.choosemyplate.gov

9. Grains Refined grains Whole grains Includes the entire grain, good source of fiber, vitamins, and iron Examples: Whole wheat bread Whole grain pasta Brown Rice Oats Quinoa • Part of the grain removed which takes away fiber, vitamins, and iron • Usually includes added sugars • Examples: • White bread • White rice • White pasta Aim to make half of your grains whole!

10. Q: I’ve Heard following a low carb diet is healthy. Is this true? • A: Not necessarily • Carbohydrates are the easiest food group to overeat, but your body and brain relies on carbohydrates for energy • Bottom Line: Unless you have a medically mandated reason to restrict carbohydrates, it is healthy to eat them in moderation! If you have questions about specific circumstances in which carbohydrate counting is a good idea, contact a Registered Dietitian

11. Protein • What is a protein food? • Meat, poultry, seafood, soy/tofu, eggs, beans, nuts • Health Benefits • Provide the building blocks of your body • Essential for growth/maintenance of muscles, skin, hair, nails, etc • Provide a variety of vitamins and minerals needed for overall health • Aim to vary your protein choices • Choose seafood 2x/week • Snack on nuts/seeds • Image Source: www.choosemyplate.gov

12. Choose lean proteins Saturated fat Unsaturated fat Lowers blood cholesterol levels May decrease the risk of heart disease Plant sources (with some exceptions) Olive oil Nuts Avocado Salmon • Raises blood cholesterol levels • May increase the risk of heart disease • Animal sources • Steak • Chicken skin • Butter • Whole milk

13. Fruits and vegetables • Eat the Rainbow! • More colors = more nutrition • Health Benefits • Provides a variety of nutrients to promote total body health • All forms count! • Fresh • Frozen • Low-sodium canned • 100% juice • Image Source: www.choosemyplate.gov

14. Dairy • What are dairy foods? • Milk, yogurt, cheese, soy/almond milk • Health Benefits • Provides calcium, needed for maintenance of bones and prevention of osteoporosis • Good source of vitamin D • Choose low/reduced fat options when available • Image Source: www.choosemyplate.gov

15. Sodium • Limit intake whenever possible • In excess, causes high blood pressure • Causes fluid retention • Makes your heart work harder • Daily recommendations • Maximum of 1500-2000 mg/day • About <140mg per serving of food • Common Sources • The salt shaker! • Packaged/canned foods • Condiments • Bread/cold cuts • Pickles, olives, etc • Take-out/restaurant foods A little goes a long way! • Limit use of the salt shaker when cooking/eating • Choose “low sodium” options Image Source: www.bushbeans.com and walmart.com

16. Simple swaps

17. Putting it all together Combines all the information we have reviewed in one place Choose items with 0 grams of trans fat Aim for less than 150mg per serving Aim for 25-35 grams of fiber per day Look for options with no added sugars Aim for 3 calcium containing foods per day

18. Dining Out • Ask for food to be made without salt • Ask for half to be boxed up to take home • Split a meal with a friend • Ask for sauces and dressings to come on the side • Choose items with the words: • Baked • Poached • Broiled • Steamed • Avoid items with the words: • Fried • Creamy • Buttered

19. Hydration • With the summer approaching, staying hydrated is very important! • How much water should you drink? • If you’re feeling thirsty, you’re probably dehydrated • Signs of dehydration: • Feeling thirsty • Lightheadedness • Dizziness • Dry skin • Dark urine • Include water throughout your day • Try sparkling water • Purchase a reusable water bottle • Add a splash of 100% fruit juice or fresh fruit slices

20. Eating healthy on a budget • Check unit prices at the grocery store • Buy in bulk! • Freeze the excess for later • Meat/poultry/fish • Fruits/vegetables • Spices Image source: SNAP4CT.org

21. Eating healthy on a budget • Shop generic • Buy fruits and vegetables in season • Check for coupons • Wait for sales • Convenience costs more! Image source: SNAP4CT.org

22. The three tenants of healthy eating:ModerationBalanceVariety

23. Thank you!