Download What Should I Eat?

What Should I Eat?
What are the six essential nutrients?
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Carbohydrates
Water
Fat
Protein
Vitamins
Minerals
What are the 5 categories on the
MyPlate?
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Vegetables
Fruit
Grains
Proteins
Dairy
Carbohydrates
• Whole Grains- (Oatmeal, Whole wheat bread,
Brown rice) Contain more energy and fiber.
» Benefits: prevent Type 2 Diabetes and protect against
heart disease.
» What to avoid: refined starches (white
bread and white rice) because they
behave like sugars and add empty
calories which increase the risk of
diabetes and heart disease.
Vegetables and Fruits
• The benefits of fruit and vegetables:
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Decrease chance of a heart attack.
Protect against some cancers.
Lower blood pressure.
Guard against intestinal ailments
Helps protect against cataract and macular
degeneration.
Nuts, Seeds, Beans, and Tofu
• Great sources of protein, fiber, vitamins, and
minerals.
• Beans (black, navy, garbanzos, lentils)
• Nuts (almonds, walnuts, pecans, peanuts, hazelnuts,
pistachios)
Fish, Poultry, and Eggs
• All are great sources of protein.
• Fish- good source of healthy-omega 3 fats.
Dairy
• Most important part here is getting your
calcium and Vitamin D requirements.
• Sources that are best are no-fat or low-fat products.
• Stay away from whole milk. 3 glasses of whole milk
contain as much saturated fat as 13 strips of cooked
bacon.
Use Sparingly
• Red Meat- increased risk of colon cancer
• Butter- improve cholesterol by switching to olive oil.
• White Bread, White Rice and Pasta, Potatoes,
Sugary Drinks and Sweets- weight gain, diabetes,
heart disease and chronic disorders.
• Salt- High sodium diet increase risk of heart attack
and stroke (canned soups, frozen dinners, deli meats,
snack chips)
Recommended Daily Allowance
• Total Calories- 2000-2500
• Depending on activity level.
• Total fat less than 65 grams
– Saturated fat less than 20 Grams.
• Sodium Less than 2400 mg
So what should we focus on?
• A healthy diet includes more foods from the
base of the pyramid than from higher levels of
the pyramid.
• Keep an eye on the label. Avoid high-sodium,
high calorie foods, and trans- fat.
• Maintain a healthy diet and exercise daily.
• Remember a calorie is a calorie.
So Remember…
To Balance 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.
Bibliography
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http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/pyramid-fullstory/index.html#quality
http://www.netrition.com/rdi_page.html
http://www.nutrientfacts.com/searchfood.exe?var=5&form=cookie