Download Healthy Nutrition - Riverton Elementary School

Building Healthy Meals &
Strong Bodies
Bushra Islam, RD, LD
SNAP-Ed Nutrition Educator
Healthy Portland
Healthy Eating & Lifestyle Changes
• Healthy Body
• Improve mood & feelings
• Mental capabilities
• Inner spirit
Healthy Eating & Regular Physical Activity
• Decrease risk for diabetes,
hypertension and cancer
• Maintain a healthy weight
• Build strong bones
• Improve memory, eye sight, and
boost immune function
Follow the plate method:
• Half of your plate should be
fruits and vegetables
• One quarter should be healthy
grains
• One quarter should be healthy
protein
• Lowfat dairy products may be
included in every meal or in
between meals
Fruits and Vegetables
• Provide vitamins, minerals and
fiber
• Fresh, frozen and canned are all
OK.
• Women & Men need 2 cups of
fruit and 3 cups of vegetables
every day
Eat a Rainbow
• Orange-Yellow: Eye sight, immunity,
cancer. Ex. yellow peppers, carrots,
peaches,
• Dark Green: Immunity, Eye sight,
Bones, Cancer. Ex. Green leafy
vegetables, kiwi
• White-Brown: Immunity, heart
disease. Ex. Cauliflower, bananas, pear
• Blue-Purple: Memory, Heart health.
Ex. Purple cabbage, blue berries
• Dark Red: Memory, Cancer. Ex. Beets,
tomatoes, water melon
Grains
• Include rice, bread, pasta, cereal
• Provide vitamins, minerals and fiber
• Choose WHOLE GRAINS rather than refined grains
• WHOLE GRAINS keep you feel full longer
• Watch portion sizes of grains
• Women: 5-6 cups a day
• Men: 6-8 cups a day
Fiber
• Lower cholesterol, prevents
constipation and helps with
blood sugar control
• ONLY found in foods that come
from plants (fruits, vegetables,
grains, beans, nuts, seeds)
• Adults need about 30 grams per
day.
Protein
• Protein builds, maintains and
replaces the tissues of the body
• Protein can come from PLANTS
or from ANIMALS
• Women: 5 ounces a day
• Men: 6-7 ounces a day
Choose Lean Protein
• Plant protein:
-beans
-nuts
-seeds
-tofu (made from soybeans)
• Animal protein:
- chicken and turkey with no skin
- lean cuts of red meat
- fish
- eggs
-low fat dairy products
Dairy Products
• Dairy products include milk,
yogurt and cheese
• Calcium, vitamin D, protein
• Choose SKIM or LOW FAT
dairy foods
• Choose PLAIN yogurt over
flavored yogurt to reduce
the sugar content
• Women & Men: 3 cups a day
Healthy Snacks
• Nourishment for in between
meals
• Make up for missing food at
meals
• Nutrient dense, low fat, low
sugar
• Yogurt Parfrait, handful of nuts,
fresh fruit, fruit/vegetable
smoothie
Physical Activity
1.
2.
3.
4.
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6.
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Burn Calories
Improves Mood
Increase muscle mass
Boost Energy
Combat weight
Improves health
Prevent diseases
How much Physical Activity
Adults: 30 minutes or more on
most days of the week
Children: 60 minutes or more
every day
Moderate activities: Walking,
gardening, briskly pushing a
baby stroller, climbing the stairs,
playing soccer, or dancing
More Tips on Healthy Eating
• Limit Saturated Fats
• Healthier Fat options
• Beverages
• Salt Intake
• Sweets
Limit saturated fats
• Saturated fat raises bad
cholesterol in your blood
• High cholesterol raises your risk
of having heart disease
• Saturated fat is found in fatty
meats, fried foods, baked goods,
dairy products that are not
labeled low-fat
OILS-which ones to choose?
• All oils (even “good” oils) a lot of
calories (from fat) and should be
limited when possible.
• Avoid deep-frying foods
• olive oil is a healthier choice than
other vegetable oils. Olive oil
should be eaten cold or only
cooked on very low heat.
• Canola oil is a better choice for
cooking foods at higher
temperatures.
Water is best to drink
• Drinking soda and juice adds lots
of extra sugar
• Coffee and tea are OK, but limit
added sweeteners and cream
• Try sparkling water, or add fruit
slices to add more flavor
Watch added salt (sodium)
• Most adults need 2,000 mg/day
• Too much salt raises risk for hypertension
• Salt is generally added to less healthy
foods (fast food, frozen meals, processed
foods)
• Cooking food at home lets you control the
amount of salt you use
• Check the label for sodium content
Limit added sugar
• Added sugar raises the risk for diabetes and
obesity
• Soda, ice cream, cookies, cakes and candy
have lots of added sugar
• Fruits have natural sugar and better for
health
• Eat dry, fresh or no sugar added canned fruit
to satisfy craving for sweets
• Try low sugar or sugar free recipes for
desserts and snacks
QUESTIONS?