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Proper Nutrition It’s All About Choice

Proper Nutrition It’s All About Choice. August 13, 2011 Debbie Bermudez MBA, RD, LDN John Ochsner Heart & Vascular Institute. Food Guide Pyramid (1992). Food Guide Pyramid (2005). Grains Vegetables Fruits Oils Milk Meat & Beans. ChooseMyPlate.gov (2011). Balancing Calories

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Proper Nutrition It’s All About Choice

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  1. Proper NutritionIt’s All About Choice August 13, 2011 Debbie Bermudez MBA, RD, LDN John Ochsner Heart & Vascular Institute

  2. Food Guide Pyramid (1992)

  3. Food Guide Pyramid (2005) • Grains • Vegetables • Fruits • Oils • Milk • Meat & Beans

  4. ChooseMyPlate.gov (2011) • Balancing Calories • Enjoy your food, but eat less.  • Avoid oversized portions.  • Foods to Increase • Make half your plate fruits and vegetables.  • Make at least half your grains whole grains.  • Switch to fat-free or low-fat (1%) milk.  • Foods to Reduce • Compare sodium in foods like soup, bread, and frozen meals and choose the foods with lower numbers.  • Drink water instead of sugary drinks. 

  5. 3 Types of Fat—The Good, The Bad, & The Ugly • MONOUNSATURATED (The Good) Liquid at room temperature, may play a role in lowering blood cholesterol Sources: Peanuts, avocado, almonds, vegetable oils such as canola,olive, cottonseed, and peanut • POLYUNSATURATED (The Good) Usually liquid at room temperature Sources: Vegetable oils such as safflower, sunflower, soybean, corn, cottonseed, and sesame

  6. 3 Types of Fat—The Good, The Bad, & The Ugly • SATURATED (The Bad) Usually solid at room temperature; found mainly in animal products; can cause increase in blood cholesterol (specifically LDL cholesterol) when eaten often Sources: meat, lard, butter, whole milk, high-fat dairy products, coconut oil, palm kernel oil, hydrogenated vegetable oil, chocolate, cream

  7. 3 Types of Fat—The Good, The Bad, & The Ugly • TRANS (The Ugly) Trans fat is commercially made, it is not found naturally in food. Trans fat is listed on a Nutrition Facts Label. Look for the words “partially hydrogenated” in the ingredients. Any trans fat is too much trans fat. Sources: vegetable shortenings, some margarines, baked goods, cookies, pastries, crackers, candies, snack foods, fried foods, and salad dressings

  8. Purpose of Sodium (Na+) • Na+ is an electrolyte that plays a vital role in maintaining blood pressure and blood volume • Flavor enhancer and a food preservative • Our bodies require very little sodium although the average American sodium intake is between 6,000-10,000 mg per day • DAILY SODIUM INTAKE FOR HEALTHY INDIVIDUALS SHOULD BE LIMITED TO 2400 MG

  9. Salt • Contains sodium in the form of sodium chloride (NaCl) • 1 tsp table salt = 2200 mg Na+ • Kosher salt & Sea Salt are NOT alternatives to table salt

  10. Table salt Bakery products & breads Cured & Processed meats, deli meats Canned vegetables Milk products & cheeses Frozen meals Sauces & gravies Soups Package mixes Snack foods, convenience foods Condiments (mustard, ketchup, BBQ sauce) Salad dressing Seasonings Soy sauce Breakfast cereals Olives, pickles, & relish Which foods contain Sodium?

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