Lesson Entry Time-1130 Lesson Start Time- 1135 Lesson End Time- NLT 1230

1. Get EXCITED!!!! Because TODAY, the last 9 lessons are going to be connected into one final lesson for you!!!! We will get started very soon. Before we do… Take the next 5 minutes to print or save the files in your “file share” box (located in the bottom right corner) to take notes on. ALSO: Please submit your full name and workplace in the Chat box for our record keeping. Lesson Entry Time-1130 Lesson Start Time- 1135 Lesson End Time- NLT 1230

2. Basic Nutrition For Everyday Series-Lesson 10 The Final Chapter ... Putting It All Together! Information Provided To You By: The JFHQ Occupational Health Office

3. -Objectives- Food Groups & Healthy Eating Plans Portion Sizes Salt & Sodium Carbohydrates Protein Water Consumption Guidelines The Sodium & Potassium Relationship Vitamins and Minerals Dietary Supplements Summary

4. (The groups below are based on the Dietary Approaches to Stop Hypertension (DASH) eating plan. )Food Groups…Not just the 4 groups you grew up with! Grains Whole wheat bread and rolls, whole wheat pasta, English muffin, pita bread, bagel, cereals, grits, oatmeal, brown rice, unsalted pretzels and popcorn Fruits Apples, apricots, bananas, dates, grapes, oranges, grapefruit, grapefruit juice, mangoes, melons, peaches, pineapples, raisins, strawberries, tangerines, and 100% fruit  juice Vegetables Broccoli, carrots, collards, green beans, green peas, kale, lima beans, potatoes, spinach, squash, sweet potatoes, tomatoes

5. Food Groups Continued… Fat-free or low-fat milk and milk products Fat-free (skim) or low-fat (1%) milk or buttermilk, fat-free, low-fat, or reduced-fat cheese, fat-free or low-fat regular or frozen yogurt Lean meats, poultry, and fish Beef, poultry, pork, game meats, fish, shellfish  Select only lean; trim away visible fats; broil, roast, or poach; remove skin from poultry Nuts, seeds, and legumes Almonds, hazelnuts, mixed nuts, peanuts, walnuts, sunflower seeds, peanut butter, kidney beans, lentils, split peas

6. -Healthy Eating Plan Examples- MyPyramid.gov, since 2010 as MyPlate (based on the USDA Food Guide) Archived Aims at helping consumers make better food choices Illustrates 5 groups Not intended to change consumer behavior alone New Model

7. -MyPlate-Practical information and tips to help Americans build healthier diets. Key behavior messages include: Enjoy your food, but eat less. Avoid oversized portions. Make half your plate fruits and vegetables. Switch to fat-free or low-fat (1%) milk. Make at least half your grains whole grains. Compare sodium in foods & choose foods with lower numbers. Drink water instead of sugary drinks.

8. The DASH Eating Plan Focuses on Lowering Blood Pressure! -DASH- High blood pressure is dangerous because it makes your heart work too hard, hardens the walls of your arteries, and can cause the brain to hemorrhage or the kidneys to function poorly or not at all. If not controlled, high blood pressure can lead to heart and kidney disease, stroke, and Blindness.

9. -Which plan should I choose?- Either can work for you. Both are healthy eating plans that— Focus on fruits, vegetables, whole grains, and low-fat or fat-free milk and milk products. Include lean meats, poultry, fish, beans, eggs, and nuts. Are low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars. Can provide your daily calorie needs (when you choose the recommended amounts).

10. Daily Goal- 6 ounces Grains Make at least ½ of your grains- WHOLE GRAINS, not just Whole Wheat… What does that amount translate to? 1 ounce equals the following: 1 piece of bread ½ cup cooked rice ½ cup cooked pasta ½ cup cereal Based on a 1800 Calorie Pattern

11. Daily Goal- 1 ½ cups Fruits Select fresh, frozen, canned, and dried fruit more often than juice • 1 cup is 1 cup RAW or COOKED fruit • 1/2 cup dried fruit • 1 cup 100% Fruit Juice Based on a 1800 Calorie Pattern

12. Daily Goal- 2 ½ cups Vegetables Variety is KEY! Pick from the subgroups- Dark Green, Red & Orange, Beans and Peas, Starchy, etc 1 cup is 1 cup RAW or COOKED vegetables 2 cups Leafy Green Salad Greens 1 cup 100% Vegetable Juice Based on a 1800 Calorie Pattern

13. Daily Goal- 3 cups Dairy Portions- 1 Cup is 1 Cup milk, yogurt, or fortified soy 1 ½ Ounces Natural Cheeses 2 Ounces Processed Cheeses Based on a 1800 Calorie Pattern

14. Daily Goal- 5 ounces Protein Foods Careful when measuring proteins, fats/oils can add up quick! Aim for variety, just like your vegetables… 1 Ounce is 1 Ounce Lean Meat, Poultry, or Seafood 1 Egg 1 Tablespoon Peanut Butter ¼ Cup Cooked Beans or Peas ½ Ounce Nuts or Seeds Based on a 1800 Calorie Pattern

16. Why Should I Care About High Blood Pressure? Well, because it is one of the Coronary Risk Factors Adult Body Mass Index (BMI) calculator- Check out what your BMI number is. You may be shocked! http://www.cdc.gov/nccdphp/dnpa/bmi Did you know if you have one of these factors, you are likely to develop more than one of them over time? They tend to travel in packs… I Don’t Feel Bad…

17. What is High Blood Pressure (B/P)? If you are already prescribed medication for high blood pressure, it can be controlled if taken according to Doctor’s orders. Did you know that if you follow the above guidelines, you could PREVENT High B/P? Normal B/P= 120/80 High B/P= 140/90 or higher

18. The Sodium-Potassium Relationship… Sodium: Increases blood pressure by retaining fluid. Potassium: Decreases blood pressure by reducing blood volume with the excretion of water through kidneys, which reduces the strain or “pressure” on the arterial walls. But how? The kidneys regulate potassium levels. The more potassium in the body, then the more sodium to be excreted. If a person has low potassium levels, the existing sodium is more likely to hold on to the water in the body, therefore aggravating some medical conditions.

19. What are my choices when it comes to Potassium in foods? K sources *Most fruits & veggies have high potassium content* So, why are only 33% of Americans meeting the recommended daily allowance of 4,700mg of potassium each day? Because we are getting our potassium from processed foods, which are less healthy sources and we are not eating enough fruits and vegetables. According to the American Dietetic Association

20. We should not exceed 2,300 milligrams (mg) per day This adds up to approximately 1 teaspoon (tsp)! Tips to Reduce Salt Intake AND… *REDUCE to 1,500 mg per day, if you meet any of the following criteria!! Did you know McDonald’s Big Mac has 1007mg Sodium? Think Fresh Enjoy home-prepared Foods Ask for low-sodium foods when you eat out Choose dairy & protein foods with lower sodium Adjust your taste buds Skip the salt when cooking Read the Label Pay attention to condiments

21. An Example- Read the Food Label --Helps you choose foods lower in sodium, as well as calories, saturated fat, total fat, and cholesterol. The label tells you: Number Of ServingsThe serving size is in cups. The package contains about 3 servings. Amount Per ServingNutrient amounts are given for one serving. If you eat more or less than a serving, add or subtract amounts. For example, if you eat 1 cup of peas, you need to double the nutrient amounts on the label. Percent Daily ValuePercent Daily Value helps you to compare products and tells you if the food is high or low in sodium. Choose products with the lowest Percent Daily Value for sodium. NutrientsYou'll find the milligrams of sodium in one serving.

22. Water composes 75% of all muscle tissue and 10% of fatty tissue • Water Sources: • Drinking Water • Other Beverages • Foods: • Broths • Celery • Tomatoes • Oranges • Melons • Water is an essential part of our bodies • It feeds the cells, tissues and organs in • our bodies. • The more activity and environmental stressors we have, the more water is needed. Daily Fluid Requirements… Water is Everywhere… You even breathe it out while you sleep.

23. Lubrication and cushion for • the joints • Temperature Control • Spinal Cord and Tissue • protection • Aids in excretion of bodily • wastes • Water enhances mental • function Brain Tissue 80%, Blood 10%, CSF 10% How the Body uses water

24. Daily Hydration Is Important • Water needs are increased when: • You are in a hot climate • More physically active • Running a fever • Having diarrhea or vomiting • Examples of beverages with added sugars: • Fruit drinks • Some sports drinks • Soft drinks and sodas (non-diet) TIP = To help with weight control, you should consume beverages and foods that don't have added sugars. • Tips For Staying Hydrated: • Drink Fluids While Being Active • Drink Several Glasses of water or other fluid after the activity is complete. • Make sure you continue to take in water consistently over time before • the “thirst” indicator is present.

25. What are Carbohydrates? • Definition: a biological compound containing carbon, hydrogen, and oxygen that is an important source of food and energy • Your body uses carbohydrates to make glucose which is fuel that gives your body energy. • Glucose can be used immediately or stored. • Healthier foods high in carbohydrates are ones higher in dietary fiber without added sugar. • Carbohydrates can be found in the following: • Fruits • Vegetables • Breads, cereals, and other grains • Milk & milk products • Foods containing added sugar

26. Two Types of Carbohydrates • Complex Carbohydrates: • Starch & dietary fiber • Starch is in certain vegetables like potatoes, dry beans, cereals, and corn. • Fiber is in vegetables, fruits, & whole grain foods. • There are two different types of fiber -- soluble and insoluble. Both are important for health, digestion, and preventing diseases. • Simple Carbohydrates: • Can be found naturally or as added sugars • Added sugars have fewer nutrients than foods with naturally-occurring sugars • Examples of ingredients as added sugar: brown sugar, corn sweetener, corn syrup, dextrose, fructose, fruit juice concentrates, glucose, high fructose corn syrup, honey.

27. “GOOD” CARBS V. “BAD” CARBS • “Good” Carbohydrates have more fiber and complex carbohydrates. • Guidelines recommend choosing fiber-rich carbohydrate choices. • Fiber-rich foods include: fruits, vegetables, & whole grain breads & pastas. • “Bad” Carbohydrates are referring to foods with refined carbohydrates. • Refined Carbohydrates are items that are made from white flour or added sugar. • Examples: white bread, cakes, & cookies

28. How Much Dietary Fiber Do I Need Each Day? • It is recommended that you get 14 grams of dietary fiber for every 1,000 calories that you consume each day. • If you need 2,000 calories each day, you should try to consume 28 grams of dietary fiber. • To find out how many calories you need each day visit mypyramid.gov and enter your age, sex, height, weight, and activity level in the My Pyramid Plan Tool.

29. Tips For a More Fibrous Diet • Choose whole fruits • Try to eat two vegetables with your evening meal. • Keep a bowl of veggies already washed. • Choose whole grain foods more often. • Make a meal around dried beans or peas instead of meat. • Start your day with a whole grain breakfast cereal.

30. What is Protein? • Protein builds, maintains, and replaces the tissues in your body. • Your muscles, your organs, and your immune system are made up mostly of protein. • Your body uses the protein you eat to make specialized protein molecules that have specific jobs.

31. Amino Acids • Digestive juices in your stomach and intestine break down the protein in food into basic units called amino acids. • The amino acids can then be used to make the proteins your body needs to maintain muscle, bones, blood, and body organs.

32. Different Kinds of Protein • Protein from animal sources is called complete because it contains all nine of the essential amino acids. • Most vegetable protein is considered incomplete because it lacks one or more of the essential amino acids. • As long as you have a variety of protein sources throughout the day, your body will grab what it needs from each meal.

33. How Much Protein is Enough? • Protein is a macronutrient which means your body needs relatively large amounts of it. • Protein can not be stored in your body, therefore your body has no reservoir when it needs a new supply. • Active men need 3 daily servings of protein for a total of 7 ounces. • Most women and some older people need 2 daily servings for a total of 5 ounces. • Active women and most men need 2 daily servings for a total of 6 ounces.

34. 10 Tips for Choosing Protein • 1. Vary your protein food choices • 2. Choose seafood twice a week • 3. Make meat and poultry lean or low fat • 4. Have an egg • 5. Eat plant protein foods more often • 6. Nuts and seeds • 7. Keep it tasty and healthy • 8. Make a healthy sandwich • 9. Think small when it comes to meat portions • 10. Check sodium

35. Vitamins & Minerals • Vitamins are organic substances made by plants or animals. • Vitamins and minerals are nutrients that your body needs to grow and develop. • Minerals are inorganic elements that come from the earth. • Animals & humans absorb minerals from plants they eat.

36. Vitamins • Vitamin A • Vitamin B6 • Vitamin B12 • Vitamin D • Vitamin E • Water-soluble vitamins must be replaced each day. • Fat-soluble vitamins dissolve in fat before absorbed in the blood stream. Excess of these vitamins are stored in the liver.

37. Minerals • Calcium • Chromium • Folate • Iron • Magnesium • Selenium • Zinc • Selenium • Phosphorus • Sodium • Potassium • Chloride • Sulfur • Copper • Iodine • Cobalt • Fluoride

38. Trace Minerals • Iron, Manganese, Copper, Iodine, Zinc, Fluoride, and Selenium. • Manganese is important for production of enzymes and antioxidants. • Copper is necessary for your body to make connective tissue and metabolism of iron. • Iodine is used to synthesize thyroid hormones.

39. Trace minerals (continued) • Fluoride is used for strong bones and teeth. Reduces the number of cavities in your teeth. • Selenium combines with proteins to make antioxidants and is also essential for normal thyroid function.

40. Basics To Know? Some supplements may interfere with your surgery experience. Think about your Total Diet Check with your Doctor before taking a supplement Example- Coumadin, ginkgo biloba, aspirin and Vitamin E-all can thin the blood and cause increased bleeding risks.

41. Tips on searching the web Common questionable phrases: This is not a hoax! Send this to everyone you know!!!! RESEARCH HAS PROVEN THIS PRODUCT IS THE BEST IN THE ENTIRE UNIVERSE!!!!

42. More tips and to dos Ask Yourself… Think twice about chasing the latest headline * Actors endorse things for money and they may not even know exactly what they are selling.

43. Label Requirements information that appears on the product container, including a descriptive name of the product stating that it is a "supplement“ the name and place of business of the manufacturer, packer, or distributor; a complete list of ingredients; and each dietary ingredient contained in the product. Supplements must also include directions for use, nutrition labeling in the form of a Supplement Facts panel that identifies each dietary ingredient contained in the product and the serving size, amount, and active ingredients.

44. Staying on Track! Time is precious There are never enough hours in the day… There is always time, when you are fighting to keep this off! • Here are some ideas to help make you more successful with your busy lifestyle: • Workout in the morning • Use a slow cooker for meals • Plan your meals & workouts for the week in advance • Add your workouts to your appointment calendar

45. You can do it! Achieve Success on a Time Budget! • Get ahead of the game • Make enough for 2-3 meals, each time you cook. • Work out at lunchtime • Break up the time invested in your workouts • 50 minutes a day, is 50 min/day. • Do half in the morning and the rest at midday or evening.

46. Top 10 tips for eating at restaurants • Go to the gym before eating out. • Decide on guidelines before heading out to eat. • Make special requests. • Practice portion control. • Downsize your meal. • Watch out for extras. • Don’t drink extra calories. • Skip dessert. • Decide if the outing is a special occasion or just another meal. • Remove the tabletop temptation when you are full.

47. Daily guidelines to remember: • Start your day with a healthy breakfast. • Get moving. • Snack smart • Don’t eat too much of any one thing. • Make physical activities fun.

48. Weekly Goal- 150 minutes!!! Physical Activity 22 min. /day/7 days/wk Or 30 min. /day/5 days/wk Or 50 min. /day/3 days/wk A good plan would not be complete without… Exercise!!! Choose something that you LIKE and FITS into your life!!!

49. -Summary- Food Groups & Healthy Eating Plans Portion Sizes Salt & Sodium Carbohydrates Protein Water Consumption Guidelines The Sodium & Potassium Relationship Vitamins and Minerals Dietary Supplements

50. Thank You For Attending! • This completes the Basic Nutrition For Everyday Series. • If you enjoyed this information and want to follow future Health Promotion Series, please keep your eyes out for advertisements coming soon.