Improving Your Health Through Good Nutrition

1. Improving Your Health Through Good Nutrition Stella Nash, R.D., M.A. Regional Nutrition Director USDA- Food And Nutrition Service Mountain Plains Region

2. Nutrition can be defined as a science of consuming or utilizing foods • Nutrition also focuses on how a healthy diet can lessen the risk of diseases What is Nutrition?

3. The Dietary Guidelines provides science based advice for Americans 2 years and above to promote healthy eating habits/activities that can reduce the risk of major chronic diseases • Released every five years • Emphasizes balancing calorie intake and increasing/reducing certain foods Dietary Guidelines

4. Cardiovascular Disease • Hypertension • Diabetes • Cancer • Osteoporosis • All heavily influenced by diet and/or physical activity Related Chronic Diseases

5. MyPlate shows the five food groups that are the building blocks for a healthy diet using a familiar image, a place setting for a meal. Make half your plate fruits & Vegetables Make at least half your Grains whole grains Switch to Fat free Or low fat milk Avoid oversized portions Compare sodium in foods And choose the foods with lower numbers Drink water instead of sugary drinks MyPlate

6. Maintaining a healthy weight is important for keeping a healthy lifestyle • Obesity rates have tripled since the 1970s • Improved eating habits and physical activity can prevent and/or reduce overweight and obesity Managing Weight

7. Managing Weight

8. Physical activity is important to manage weight because that is how calories are burned • Children (6-17) and adolescents should do 60 minutes or more of physical activity daily • Adults (18-64) should do at least 150 minutes a week of moderate-intensity or 75 minutes a week of vigorous-intensity aerobic physical activity • Older adults (65+) should follow the adult *Guidelines but adjust as they see fit based on their level of fitness* Managing Weight

9. Which of the following is NOT a component of MyPlate? Vegetables Potassium Dairy Protein POP QUIZ!

10. Let’s Move! is a program started by First Lady Michelle Obama to solve the epidemic of childhood obesity • Teaches kids fun ways to stay active • Gives parents helpful tips on making healthy meals • Ensures that every family has access to healthy, affordable food Let’s Move!

11. Vegetables and Fruits • High in nutrients • Reduces chronic disease risk • Low in calories • Whole Grain • High in nutrients • Reduces risk of cardiovascular disease • Milk & Milk Products • High in calcium • Improves bone health • Reduced risk of Type 2 Diabetes Foods to Increase

12. Protein Foods • Contributes B Vitamins, Iron, Zinc, and Magnesium • Helps prevent heart disease • Eat a variety, including seafood • Oils • Essential fatty acids and vitamin E • Lowers blood cholesterol • Should be used to replace solid fats, not in conjunction with them Foods to Increase

13. Sodium • Essential, but only needed in small quantities • High sodium levels increase blood pressure • Reduce sodium intake to less than 2,300mg • Fats • Saturated Fatty Acids • Increases Low-Density Lipoprotein (LDL) which is a risk factor for cardiovascular disease • Limit foods like regular cheese, pizza, grain-based desserts, and dairy-based desserts Foods to Reduce

14. Fats (continued) • Trans Fatty Acids • Not essential in the diet • Increased risk of cardiovascular disease • Cholesterol • The body naturally makes enough cholesterol, so adding dietary cholesterol is not necessary • Major sources include eggs, chicken, and beef Foods to Reduce

15. Refined Grains • Refined grains are lacking in vitamins, minerals, and dietary fiber, and, when consumed in excess, they provide a surplus of calories • Recommended amount is no more than 3 ounce- equivalents per day • Should be replaced with whole grains • Alcohol • Can have beneficial effects when consumed in • moderation (1-2 drinks per day, legal adults only) • Excessive drinking increases cirrhosis of the liver, hypertension, stroke, Type 2 diabetes, and cancer of the • upper gastrointestinal tract and colon Foods to Reduce

16. Let’s Move! is a program launched by First Lady Michelle Obama that targets obesity in the African American race, true or false? TRUE FALSE POP QUIZ! It targets childhood obesity

17. Potassium • Lowers blood pressure • Reduced risk of developing kidney stones and decreased bone loss • Adults should consume 4,700mg per day • Found in all food groups, especially fruits and vegetables • Dietary Fiber • Helps provide a feeling of fullness • Reduces the risk of heart disease, obesity, and type 2 diabetes • 14g per 1,000 calories should be consumed daily Key Nutrients

18. Calcium • Important for optimal bone health • Milk and milk products contribute • to the intake of calcium • Vitamin D • Lack of this nutrient can result in • rickets in children and • osteomalacia in adults • Obtained in fortified foods, • especially milk and yogurt • Unique because exposure to sunlight • enables the body to make vitamin D Key Nutrients

19. Nutrition Facts Label

20. Keeping Foods Safe is Critical in Healthy Eating • Foodborne illness affects approximately 48 million Americans each year • Four Basic Safety Principles • Keep hands, surfaces, and utensils CLEAN • SEPARATE raw meats from other ready-to-eat items • COOK foods to the recommended minimum internal temperature • CHILL foods that require low temperatures immediately Safe Food Handling

21. FINAL Improving your health through good nutrition requires __________? A balanced diet, based off the MyPlate Physical exercise Reducing sodium intake Increasing key nutrients Practicing safe food practices ALL OF THE ABOVE! POP QUIZ!

22. Nutrition.gov • Letsmove.gov • ChooseMyPlate.gov • Fitness.gov • FoodSafety.gov • fnic.nal.usda.gov (Food & Nutrition Information Center) Helpful Websites

23. Questions