Nutrition Nutrition Presentation by: MHN Training & - - PowerPoint PPT Presentation

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Nutrition Nutrition

Presentation by: MHN Training & Development

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Le Lear arning ning Objec Objective tives

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① Understand the physical benefits of good nutrition ② Learn the appropriate amount of daily servings

from each food group

③ Review a variety of healthy food choices ④ Explore the importance of portion control ⑤ Highlight the value of exercise

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So Some me of th

• f the Ph

e Phys ysica ical l Be Bene nefits fits of

• f

Goo Good d Nut Nutrition rition

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• Lowers cholesterol
• Helps lower and manage blood pressure
• Reduces risk of heart disease
• Controls and prevents Type II diabetes

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Sta Statist tistics ics on

• n Hea

Health lth Risks Risks

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• More than 60% of U.S. children & adolescents eat

more than the recommended daily amounts of saturated fat

• Only 24% of U.S. adults & 20% of U.S. high school

students eat 5 or more servings of fruits/vegetables

• Heart disease & stroke are the first and third

leading causes of death, accounting for more than 30% of all US deaths each year

• Obesity has become a major health concern for

people of all ages. 1 in every 3 adults, & 1 in every 5 young people (age 12-19) are obese

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Re Reco comme mmend nded ed Da Daily ily Amo Amoun unts ts Fr From

• m

th the e Major Major Foo Food d Gro Group ups

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• Grains: 6 ounces
• Vegetables/Fruits: 2 ½ cups, 2 cups
• Milk/Dairy: 3 cups
• Meat & Beans: 5 ½ ounces
• Fats: Limit total dietary fat intake to 20 to 35

percent of your total daily calories, about 44 to 78 grams of total fat

Based on a 2,000 calorie a day diet. From the USDA Dietary Guidelines for Americans, 2011. www.choosemyplate.gov

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Cr Crea eate te A A Per Perso sona nali lized zed Plan! Plan!

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• Go to: www.choosemyplate.gov
• This website has been create by the USDA, and

replaces the former “USDA Food Pyramid”

• Select the tab, “Super Tracker”
• Create a file by entering your age, weight, gender

and activity level

• Access a diet plan personalized to YOU
• You can also track and monitor your daily food

intake with the Super Tracker program

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Goo Good d Fo Food

• d Cho

Choices ices

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USDA recommended percentage of daily calories:

• 10 to 35 % Protein
• 45 to 65% Carbohydrates (complex)
• 20 to 35% Fat

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Pro Prote tein in

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Lean Protein:

• Meat or Poultry
• Bake, Broil or Grill
• Vary with Fish, Beans, Nuts & Seeds

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Comp Complex lex Car Carbo bohy hydr drat ates es

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• Complex Carbohydrates include:
• Fruits
• Vegetables
• Legumes
• Grains
• The majority of grains that you consume each

day should be whole grains

• At least 3 oz. of whole grains per day, such

as: Bread/Crackers, Cereal, Rice, Pasta

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FATS: What’s the Diff Differ eren ence ce?

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• Trans Fat
• Saturated Fat
• Polyunsaturated Fat
• Monounsaturated Fat

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Tra Trans ns Fa Fat

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Food % of Trans Fat

Cookies 40% Cakes 40% Pies 40% Breads 40% Animal Products 21% Margarine 17% Fried Potatoes 8%

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Sat Satur urat ated ed Fa Fat

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Foods/Oils % Saturated Fat

Chicken 30% Vegetable Shortening 31% Lard 40% Beef 50% Butter 62% Palm Kernel Oil 81% Coconut Oil 86%

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Polyu Polyuns nsat atur urat ated ed Fa Fat

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• Tends to lower blood cholesterol levels
• Includes:
• Sunflower seeds
• Soybeans
• Corn
• Fish

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Mon Monou

• uns

nsat atur urat ated ed Fa Fat

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• Tends to lower LDL cholesterol (the “bad”

cholesterol)

• Includes:
• Olive Oil
• Peanut Oil
• Canola Oil
• Avocados

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Fo Food

• ds

s High High in in Vita Vitamin min A

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• Carrots
• Sweet Potatoes
• Pumpkins
• Spinach, Romaine
• Collard & Mustard

Greens

• Turnip Greens
• Kale & Beets
• Tomatoes
• Tomato Products
• Red Sweet Pepper
• Mango
• Cantaloupe
• Apricots
• Red or Pink Grapefruit

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Fo Food

• ds

s High High in in Vita Vitamin min C

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• Citrus Fruits & Juices
• Kiwi Fruit
• Strawberries
• Broccoli
• Peppers
• Tomatoes
• Cabbage
• Papaya
• Cantaloupe
• Guava
• Leafy Greens, Romaine
• Turnip
• Spinach

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Question…

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Which has more fiber? 1 glass of 100% Orange Juice or 1 Orange?

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Ju Juice ice ve vers rsus us Fr Fruit uit

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12 oz glass = 185 calories & .5 grams of fiber 1 orange = 80 calories & 4.3 grams of fiber

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Fo Food

• ds

s High High in in Pot Potas assium sium

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• Baked Potatoes
• Cooked Greens
• Winter Squash

(orange)

• Cantaloupe
• Honeydew
• Beet Greens
• Soybeans
• Bananas
• Dried Fruits
• Oranges
• Orange Juice
• Tomato Sauce
• Tomato Paste
• Tomato Puree

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Por Portion tion Con Contr trol

• l an

and d Nut Nutrition rition

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• Americans often underestimate how many calories

they are consuming each day by as much as 25%!

• Use “Plate Logic”
• Measure your food
• For pre-packaged foods, look at the Nutrition

Facts label to determine a serving size

• Maintain “balance” in eating!

See “Main Food Groups & Recommended Daily Amounts” and “Portion Size” Handouts.

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Por Portion tion Con Contr trol

• l an

and d Eat Eating ing Out Out

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• 1. Skip the chips and/or bread
• 2. Share an entrée
• 3. Eat half your meal and take home the rest for

lunch the next day

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Nut Nutrition ritional al Sup Suppleme plement nts

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• If you follow a sensible daily diet, no vitamin

supplement is needed

• A good daily multivitamin is often suggested if your

daily diet is not always “optimum”

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Tra Track cking ing You Your r Pro Progr gres ess

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• Find a method that works best for you
• Create a food journal or diary
• Track your eating habits for a week
• Write down everything!
• Nibbles and tastes also count!
• Determine changes you would like to make
• Continue tracking for at least month to reinforce

your changes

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Act Action ion Plan Plan

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Write down 3 things that you are planning to do to enhance your daily nutrition.

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Exe Exerc rcise ise

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• Focusing on good nutrition is part of the overall

equation of healthy living

• Don’t forget to exercise!
• Exercising for 30 minutes, 3-5 times per week can

increase your chances of staying healthy

– Make it aerobic, such as walking, biking or running – Consider adding in strength training to enhance fitness

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Res Resou

• urc

rces es

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Online

• www.mhn.com
• www.mypyramid.gov
• www.cdc.gov
• www.health.gov
• www.gicare.com
• www.mayoclinic.com
• www.webmd.com
• www.hsph.harvard.edu

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Thank You