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

Nutrition Nutrition Presentation by: MHN Training & Development Privileged & Confidential

Le Lear arning ning Objec Objective tives 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 2 Privileged & Confidential

So Some me of th of the Ph e Phys ysica ical l Be Bene nefits fits of of Goo Good d Nut Nutrition rition • Lowers cholesterol • Helps lower and manage blood pressure • Reduces risk of heart disease • Controls and prevents Type II diabetes 3 Privileged & Confidential

Statist Sta tistics ics on on Hea Health lth Risks Risks • 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 4 Privileged & Confidential

Re Reco comme mmend nded ed Da Daily ily Amo Amoun unts ts Fr From om th the e Major Major Foo Food d Gro Group ups • 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 5 Privileged & Confidential

Crea Cr eate te A A Per Perso sona nali lized zed Plan! Plan! • 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 7 Privileged & Confidential

Goo Good d Fo Food od Cho Choices ices USDA recommended percentage of daily calories: • 10 to 35 % Protein • 45 to 65% Carbohydrates (complex) • 20 to 35% Fat 8 Privileged & Confidential

Pro Prote tein in Lean Protein: • Meat or Poultry • Bake, Broil or Grill • Vary with Fish, Beans, Nuts & Seeds 9 Privileged & Confidential

Comp Complex lex Car Carbo bohy hydr drat ates es • Complex Carbohydrates include: o Fruits o Vegetables o Legumes o 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 10 Privileged & Confidential

FATS: What’s the Diff Differ eren ence ce? • Trans Fat • Saturated Fat • Polyunsaturated Fat • Monounsaturated Fat 11 Privileged & Confidential

Trans Tra ns Fa Fat Food % of Trans Fat Cookies 40% Cakes 40% Pies 40% Breads 40% Animal Products 21% Margarine 17% Fried Potatoes 8% 12 Privileged & Confidential

Satur Sat urat ated ed Fa Fat Foods/Oils % Saturated Fat Chicken 30% Vegetable 31% Shortening Lard 40% Beef 50% Butter 62% Palm Kernel Oil 81% Coconut Oil 86% 13 Privileged & Confidential

Polyu Polyuns nsat atur urat ated ed Fa Fat • Tends to lower blood cholesterol levels • Includes: o Sunflower seeds o Soybeans o Corn o Fish 14 Privileged & Confidential

Monou Mon ouns nsat atur urat ated ed Fa Fat • Tends to lower LDL cholesterol (the “bad” cholesterol) • Includes: o Olive Oil o Peanut Oil o Canola Oil o Avocados 15 Privileged & Confidential

Fo Food ods s High High in in Vita Vitamin min A • Carrots • Tomatoes • Sweet Potatoes • Tomato Products • Pumpkins • Red Sweet Pepper • Spinach, Romaine • Mango • Collard & Mustard • Cantaloupe • Apricots Greens • Turnip Greens • Red or Pink Grapefruit • Kale & Beets 16 Privileged & Confidential

Fo Food ods s High High in in Vita Vitamin min C • Citrus Fruits & Juices • Papaya • Kiwi Fruit • Cantaloupe • Strawberries • Guava • Broccoli • Leafy Greens, Romaine • Peppers • Turnip • Tomatoes • Spinach • Cabbage 17 Privileged & Confidential

Question… Which has more fiber? 1 glass of 100% Orange Juice or 1 Orange? 18 Privileged & Confidential

Ju Juice ice ve vers rsus us Fr Fruit uit 12 oz glass = 1 orange = 185 calories & 80 calories & .5 grams of fiber 4.3 grams of fiber 19 Privileged & Confidential

Fo Food ods s High High in in Pot Potas assium sium • Baked Potatoes • Bananas • Cooked Greens • Dried Fruits • Winter Squash • Oranges • Orange Juice (orange) • Cantaloupe • Tomato Sauce • Honeydew • Tomato Paste • Beet Greens • Tomato Puree • Soybeans 20 Privileged & Confidential

Por Portion tion Con Contr trol ol an and d Nut Nutrition rition • Americans often underestimate how many calories they are consuming each day by as much as 25%! o Use “Plate Logic” o 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. 21 Privileged & Confidential

Por Portion tion Con Contr trol ol an and d Eat Eating ing Out Out 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 22 Privileged & Confidential

Nut Nutrition ritional al Sup Suppleme plement nts • 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” 23 Privileged & Confidential

Track Tra cking ing You Your r Pro Progr gres ess • Find a method that works best for you o Create a food journal or diary • Track your eating habits for a week o Write down everything ! o Nibbles and tastes also count! • Determine changes you would like to make • Continue tracking for at least month to reinforce your changes 24 Privileged & Confidential

Act Action ion Plan Plan Write down 3 things that you are planning to do to enhance your daily nutrition. 25 Privileged & Confidential

Exe Exerc rcise ise • 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 26 Privileged & Confidential

Res Resou ourc rces es 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 27 Privileged & Confidential

Thank You Privileged & Confidential