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Nutrition Basics
Roseville & Sacramento Medical Centers
Nutrition Advice (916) 614-4979 or [email protected]
Health Education Department – Nutritional Services
Objectives
 To encourage regular, well-balanced meals with a variety of foods
 To provide tools necessary to plan healthy meals
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What would you like to get
out of this class?
3 November 7, 2016
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© 2011 Kaiser Foundation Health Plan, Inc. For internal use only.
Healthy Eating
 Regular, well-balanced meals
 Healthy food choices
 Fewer sweets and “junk food”
 Appropriate portion sizes
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Dietary Guidelines
Balance Calories
 Enjoy your food, but eat less.
 Avoid oversized portions.
Foods to eat more often
 Make half your plate fruits and vegetables.
 Make at least half your grains whole grains.
 Switch to fat-free or low-fat (1%) milk or unsweetened soy, almond or
rice milk.
Foods to eat less often
 Cut back on foods high in solid fats, added sugars and salt
 Compare sodium in foods like soup, bread, and frozen meals—and
choose foods with lower numbers.
 Drink water instead of sugary drinks.
5 November 7, 2016
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© 2011 Kaiser Foundation Health Plan, Inc. For internal use only.
The Plate Method
fruit
(1/2 cup or tennis ball size)
1 cup milk or light
yogurt
1/4 plate fish,
poultry, lean
meat,
vegetable
protein
1/2 plate vegetables
1/4 plate grain, bean, starchy vegetable, bread
Food label
Check the
serving size and
number of
servings
Check calories if
you like
Limit these
nutrients: Fats,
Cholesterol,
Sodium
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Quick guide to %
Daily Value
 5% or less is low
 20% or more is
high
Get enough of
these nutrients:
Vitamin A, Vitamin
C, Calcium, Iron
Limit Sodium
 Aim for less than 2,300 mg of sodium daily
 One teaspoon of salt = 2,300 mg of sodium
 Average American eats 2,900 - 4,300 mg/day
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High Sodium Foods
Seasonings
 Salt and seasoned salt
 Garlic salt
 Celery salt
 Lemon pepper
 Onion salt
 Accent
 Monosodium Glutamate
(MSG)
 Bouillon
 Packaged seasonings
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Bottled Sauces
 Catsup
 Soy sauce
 Fish sauce
 BBQ sauce
 Steak sauce
 Worcestershire sauce
 Salad dressing (more than
1 Tbsp)
More high sodium foods
 Cured meats (ham, bacon, sausage, pastrami, hot dogs, lunch
meats, smoked meats/fish)
 Canned goods (soups, vegetables, meats, tuna, beans)
 Salted snack foods (chips, pretzels, crackers, nuts)
 Frozen TV dinners and packaged meals
 Baked goods
 Other foods (bread, pickles, olives, cheeses, sauerkraut,
buttermilk, restaurant foods)
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Small changes make a large difference
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Eating Out
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Tips for eating out
 Ask for water, low-fat or fat-free milk, unsweetened tea, or
other drinks without added sugars.
 Start your meal with a salad.
 Ask for salad dressing on the side and use it in moderation.
 Ask for whole wheat bread, brown rice or corn tortillas (any
whole grain).
 If portions at a restaurant are larger than you want:
–
–
–
–
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Order an appetizer or a side dish only.
Share with a friend or family member.
When food is delivered, set aside half the entrée to take home.
Resign from “clean your plate” club. When you’ve eaten enough,
leave the rest.
 www.healthydiningfinder.com
Healthier foods are lower in CALORIES
Comapare healthy foods to other foods with the same calorie value.
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What’s in your snack?
Compare healthy snacks vs. high calorie snacks
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What’s in your drink?
Compare sugar in various drinks. 16
Limit added sugars (sweets)
 Men: 150 Calories per day or 9 teaspoons
per day (36 grams per day)
 Women: 100 Calories per day or 6
teaspoons per day (24 grams per day)
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Assessing your needs
 www.choosemyplate.gov
 www.supertracker.usda.gov
 www.calorieking.com
 www.myfitnesspal.com
 www.loseit.com
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My food plan
Based on the lnfonnatlon you provided, this Is your dally r&ommended amount for each food group.
Make haH your
grains whole
Vary your veggies
A im for at least
Aim for these amounts
3 ounces
each week:
of whole g rains a day
Dartc. green veggies
Focus on fruits
Get your cak ium-rich
Go lean with protein
foods
= 1 112 cups
Red & orange veggies
Eat a variezy of fruit
Choose w hole or cut-up
fruits more often than
fruit juice
= 5 112 cups
Dr ink fat-free or low-fat 11%)
milk, fo r the same amount of
calcium and other nutrierits
as whole milk, but less tat
and Calories
Beans&peas
Select fat"free or low-fat
yogurt and cheese, o r try
= 1 112 cups
calcium-fonified soy products
Tw ice a week, make seafood
the protein on your plate
Vary your protein routine­
choose beans, peas, nuts,
and seeds more often
Keep meat and poultry
portions small and lean
Starchy veggies
= 5 cups
Other veggies
= 4 cups
Find your balance between food and physical activity
Know your limits on fats, sugars, and sodium
Be physically active for at least 150 minutes each w eek
yo ur allowance for o ils is 6
teaspoons a day.
Limit calories from soli d fats and added sugars to 2 60 Calories a day.
Reduc e sodium intake to less than 2300 mg a day.
Your results are based on, a 2000 Calorie pattern.
This Calorie level is only an estimat e of your needs.. M onitor your body weight to
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see if you need to adjust your calo rie intake.
fl& KAISER PERMANENTE"
My daily food plan worksheet
Check how you did today and set a goal to aim for tomorrow
Write i n Your Food
Choices fo.-Today
Based on a 2-000 Calorie pattern .
Your Goals Are:
Tip
Food Group
Mat ch Your Food Choices
witti Each Food Grou,p
-
Estimate
Your Total
6 ounce equivalents
Make at least half your
grains whole g ra in s
( 1 ollllce equivalent is abolJ[ 1 slice
bread; 1 01J1oe ready-to-eat cereal;
or V2 cup oooted rice, pasia, or
ou:nce
equiva'lents
cereal!
.
A im for variety every day
2 ¥2 cups
p ick vegetables from severaII ( 1 cup is 1 cup raw or cooked
vegeTab l e~ 2 cups leafy salad grems,
subgroups: Dark green,
red & orange, beans & p eas, or 1 cup1ooqi, vegetable puioel
starohy, and other veggies
-
Select fresh, frozen,
canned, and d ried fruit
more often than j uice
cups
=
2 cups
11 cup is
1 c~ ra.v or cooked fruit,
V2 cup dried rrui~ or 1 cup 1 oo:lb fruit
cups
juice)
3 cups.
Include fat-free and
( 1 cup is 1 CLIP milk, yogu~ or
foniied scy beverage; 1 V2 ounces
cups
natural cheese; or 2 ounces
processed cheese>
A im fo r variety-dloose
seafood, lean meat &
poultry, beans, peas, m.1 IS,
and seeds each week
OU
-
How di d you do today?
0
Great
0
So-So
0
5 ¥2 ounce equivalents
( 1 Ollllce equivalem is 1 0L111oe lean
mear, poduy, or seafood; 1 egg; 1 Tbsp
ou:nce
equiva'lents
peanut burrer; 11. cup cooked beans or
peas; or 1/:2 ounce nutS or seeds)
Be physically active fo r at feast
150 minutes each week.
Some foods and drinks, suc"h
as sodas, cakes, cookies,
donuts, ice creall\ and candy,
are high in fats and sugars.
Limit your imake of these.
minutes
-
Not so Great
My food goal for t omorrow is :
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fl& KAISER PERMANENTE"
Resources
 Nutrition Advice: 916-614-4979 or
[email protected]
 Health Education Department- MyPlate
 Plant to Plate cookbook (includes videos)
 The Ultimate Diabetes Meal Planner
 Other classes
– Diabetes Nutrition class
– Managing Your Weight class
– Plant-Based Nutrition class
 www.healthydiningfinder.com
 Online Health Coach: SMART eating
– kpdoc.org/healthcoach
21 November 7, 2016
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© 2011 Kaiser Foundation Health Plan, Inc. For internal use only.