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Nutrition
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Copyright © 2011 Healthways, Inc. All rights reserved.
What is Healthy Eating?
Balance
Variety
Moderation
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• Choose foods
from each major
food group; make
sure you eat fruits
and vegetables as
well as whole
grains and beans
and other
legumes
• Watch your
portion sizes;
don’t deny
yourself, yet aim
to be sensible
Choose a mix of:
Protein
Carbohydrates
Fats
Essential Nutrients
• Macronutrients
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•
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Water
Carbohydrates
Protein
Fat
• Micronutrients
• Vitamins
• Minerals
All these nutrients are important for health.
Water
Water!!!
How much water should you drink?
• Fluid needs vary person to person based on factors such as
physical activity, weather conditions, and body size. The Institute
of Medicine provides the following general guidelines:
•
Women (AI)
• Adequate Intake = about 9 cups/day
Men (AI)
• Adequate Intake = about 13
cups/day
Carbohydrates, Protein & Fat
Everyone needs an optimal mix of:
Nutrient
% of total daily calories Source
Carbohydrates
45-65%
Whole grains, fruits,
veggies, non-fat dairy
Protein
10-35%
Lean meat, fish, beans,
non-fat dairy
Fat
20-35%
Nuts, oils
What is a healthy diet?
• Carbohydrates: 4 calories per gram; fuel your brain, central
nervous system and muscles
• Proteins: 4 calories per gram; build muscle cells, antibodies and
essential to good health
• Fats: 9 calories per gram; essential for absorption of fat soluble
vitamins, supports joint and brain health
Why Whole Grains?
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Help reduce blood cholesterol levels
Fiber is important for bowel function
Weight maintenance-feel “full” longer
Whole grains provide these nutrients:
• Dietary fiber
• B-Vitamins: folate, riboflavin, niacin,
thiamin
• Minerals:
• Magnesium for bones and energy
release
• Selenium to protect cells from
damage
Whole Grain Kernel
BRAN
• About 14% of the kernel weight. The bran is included in whole
wheat flour and is also available separately. The bran contains a
small amount of protein, large quantities of the three major B
vitamins, trace minerals and dietary fiber -- primarily insoluble.
ENDOSPERM
• About 83% of the kernel weight and the source of white flour. The
endosperm contains the greatest share of protein, carbohydrates
and iron, as well as the major B-vitamins such as riboflavin,
niacin, thiamin and iron. It is also a source of soluble fiber.
GERM
• About 2.5% of the kernel weight. The germ is the embryo or
sprouting section of the seed, often separated from flour in milling
because the fat content (10 percent) limits shelf life. The germ
contains high quality protein, vitamin E and a greater share of Bcomplex vitamins and trace minerals and antioxidants.
Sources of Whole Grains
Serving= ½ cup, cooked
Brown Rice
Whole Grain
Cornmeal
Buckwheat
Whole
Wheat
Crackers
Popcorn
Whole Grain
Pasta
Whole Grain
Tortillas
Whole Grain
Barley
Whole Rye
Bulgur
Whole
Wheat
Bread
Wild Rice
Quinoa
Oatmeal
Fruits & Vegetables
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Packed with nutrients including fiber and powerful antioxidants
Naturally low in fat, sodium and calories and no cholesterol.
Support healthy weight management
May help prevent:
Stroke
Cardiovascular
Disease
Certain
Cancers
Kidney Stones
Type 2
Diabetes
Nutrients provided by Fruits & Veggies
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Potassium-healthy BP
Folic Acid-red blood cells
Dietary Fiber-heart health
Vitamin C-growth/repair
Vitamin E-antioxidant
Protein
• Build strong bones, muscles, skin and blood
• Provides energy
• Foods rich in protein supply essential amino acids as
well as vitamins and minerals:
-Vit B used in energy metabolism, form red blood cells
and build tissues (fish, lean meat, poultry)
-Vit E is an antioxidant (nuts and seeds)
-Iron carries oxygen in the blood (lean meat, seafood)
-Magnesium used in building bones and releasing
energy from muscles (nuts, legumes)
-Zinc essential for proper immune function (seafood,
lean meat)
Good Sources of Protein
• Lean meats: beef and pork (loin or round)
• Poultry: chicken or turkey, no frying and remove skin
• Eggs: limit butter and frying; aim for no more than 4 egg
yolks/week
• Dry beans: black beans, chickpeas, kidney beans, lentils, pinto
beans, tofu, white beans
• Nuts and seeds: almonds, cashews, walnuts in small portions
• Fish: choose those rich in Omega-3 fatty acids
• Atlantic salmon, anchovies, sardines, rainbow trout, tuna
Protein Rocks!
Sources
Amount of Protein
Beef, Pork, Poultry, Fish
7 g per ounce
Egg
7 g per egg
Milk
8 g per cup
Cheese
7 g per ounce
Legumes (beans, lentils, peas,
peanuts)
6-8 g per ½ cup
Peanut Butter
8 g per 2 Tbsp
The average sedentary man needs a minimum of 56 grams per day of protein.
The average sedentary woman needs at least 46 grams per day of protein.
Dairy and other Calcium Sources
• Diets rich in calcium-containing foods like milk and milk
products, or calcium-fortified substitutes such as soy milk, help
build and maintain bone mass throughout life.
-Calcium-rich foods and beverages are especially important
during childhood when bone mass is built.
-Most bone mass is acquired before age18 for girls and 20 for
boys!
Choose veggies
like broccoli or dark
leafy greens.
Skim or low fat milk
Yogurt—Greek
yogurt is especially
high in protein and
low in sugar
Low fat hard
cheese—cheddar,
swiss
Low fat soft
cheese—ricotta,
cottage
Calcium fortified
soy drinks, OJ
Calcium Food Sources
SOURCES*
AMOUNT OF CALCIUM
1 C fat-free plain yogurt
488 mg
1 C 1% low-fat milk
305 mg
1 oz. cheese (swiss)
224 mg
½ c tofu, soft
138 mg
1 oz. almonds
76 mg
1 C cooked beans (lima)
54 mg
1 C spinach, raw
30 mg
1 C broccoli, chopped, cooked
62 mg
VITAMIN D- New Research
• Important for bone health
• Vitamin D regulates the level of serum calcium and bone reabsorption
• Vitamin D may be important for prevention of:
• Cancers, high blood pressure, respiratory illnesses and improves
your immune system
• Vitamin D Food Sources: fortified milk and soy beverages, fatty
fish (salmon, tuna, sardines), fortified OJ, fortified breakfast
cereals, small amount in eggs
Recommended Daily Intake (Adults)
AGES
CALCIUM (mg)
VITAMIN D (IU)
19-50 (females)
19-70 (males)
1000
600
51-70 (females)
1200
600
71+ (females and males) 1200
800
Recommend taking a Calcium supplement if:
-Live in northern 1/3 of US
-Dark skinned
-Do not drink or consume milk products or fortified foods
Fat
• Best: Omega-3s : These fats help guard against arthritis, depression, sore muscles
and certain cancers. They are known to decrease triglyceride levels, slow growth rate of
atherosclerotic plaque, and lower blood pressure — and also have positive affects on your
skin and hair. Sources: fatty fish like salmon, tuna and mackerel, walnuts, flaxseeds and
flaxseed oil.
• Good: Mono fats.: These fats are known to raise “good” cholesterol (HDL) and lower
“bad” cholesterol (LDL). Sources: olives, canola oil, peanut oil, nuts and avocados.
• Pretty good : Omega-6s: Sources: corn, soybean and cottonseed oils, and canned
light tuna.
• Bad: Saturated fats: Saturated fats lead to plaque and inflammation, which can
narrow the arteries that supply the heart muscle, resulting in coronary artery disease
(CAD), heart attacks and congestive heart failure. Limit consumption of high-fat meats to
no more than two servings a week. Sources: animal products like fatty meats, whole milk,
stick margarines, coconut and palm oils, and lard or shortening.
• Terrible: Trans fats: Like saturated fats, trans fats raise LDL “bad” cholesterol and
increase the risk of heart disease. They also lower HDL “good” cholesterol and increase
risk of stroke, diabetes and other health risks. Sources: deep fried foods, candy,
commercial baked goods, most fast food.
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Helpful Hints
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Healthy Eating Plate
The Healthy Eating Pyramid
Eat the Rainbow
Sources of Vitamin C:
-oranges, strawberries, kiwi, mangoes, cherries,
grapefruit
Sources of Potassium:
-bananas, prunes, dried fruit, cantaloupe, sweet
potatoes, white potatoes, tomato products, winter
squash
Super Foods: Antioxidant rich fruits and veggies:
-blueberries, blackberries, raspberries, carrots,
spinach, tomatoes
Healthy Habits
• Aim for an active lifestyle
• Increase intake of fruits, vegetables, whole grains, and
legumes (plant-based diet)
• Limit intake of processed foods and those high in refined
grains and added fats, sugar and sodium
• Choose healthy protein sources from fish, nuts, etc.
• Get enough fiber in your daily diet
• Moderate portion sizes
• Limit alcohol
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Quick & Easy Guide to Portion Sizes
3 ounces of cooked meat or fish is the size of a
deck of cards
1 teaspoon of butter or salad dressing is the
size of the tip of your thumb
1 pancake is the size of a compact disc
1 ounce of cheese is the size of 4 dice
1 bagel is the size of a hockey puck
Portion Control Supports
Reaching or Maintaining a
Healthier Weight
1 cup of pasta is the size of a tennis ball
½ cup of rice is the size of a cupcake wrapper
1 medium potato is the size of a computer
mouse
½ cup of cooked vegetables is the size of a
small fist
1 cup of fruit or vegetables is the size of a
baseball
½ cup of cooked vegetables is the size of a
small fist
Calories
• Reducing caloric intake by about 500 calories per day, may help
promote about one pound per week weight loss
• By increasing physical activity and moderately decreasing caloric
intake, gradual and healthy weight loss is possible.
• Calorie Level Recommendations:
• Learn more about your personal calorie needs at
www.choosemyplate.gov.
Food Journal
Why
How
• Increase awareness of
what and when you’re
eating
• Behavior patterns become
more clear
• Awareness of calories
consumed is increased
• Shows source of the bulk
of your calories
• Supports successful weight
management efforts; may
contribute to greater weight
loss
• Write down EVERYTHING
you eat and drink
• Write down the time of day
of intake
• Weigh and measure food
and drink to learn to “eyeball” typical portions
• Record calories per
amount consumed
• Use food labels
• Use Well-Being Connect
• Record soon after eating
Weight Loss and Well-Being Connect™
Weight Loss and Weight Control
Weight Loss Tips
Weight Loss Principles
• Plan ahead and aim
for regularly timed
meals and snacks
• Eat high fiber foods
such as fruits and
vegetables at most
meals and snacks
• Choose low or nocalorie beverages such
as water
• Eat nutrient-rich foods
that are lower in
calories
• Moderate portions,
especially for caloriedense foods
• Increase your physical
activity and daily
movement
• Aim for lifestyle
changes that you can
stick with
Thank You.