Fit Together- Introduction to Nutrition

1. Photos from University of Florida IFAS Extension Fit Together-Introduction to Nutrition Denise Faherty, RD, LD Registered Dietitian

2. Reminders • One-on-one appointments for nutrition start soon. It is essential to bring in at least 7 days of food records to your scheduled appointment. Record everything you eat and drink through the day. • A customized calorie intake level will be provided to you as well as individualized recommendations on dietary changes that can be made to meet your individual goals and health needs.

3. Sample food recordhow to record your intake Breakfast • 1/2 cup quick cook oatmeal cooked with 1/2 cup skim milk • 1 cup strawberries • 8 oz orange juice • 2 egg whites Snack • 1 apple • 1 nature valley trail mix bar • 16 oz water • Continue the record for the rest of the day!!!!! 3

4. Self Monitoring and Evaluation choosemyplate.gov Myfitnesspal.com

5. Photos from University of Florida IFAS Extension Introduction to Nutrition Denise Faherty, RD, LD Registered Dietitian

6. What we eat in America? Top sources of calories(energy from food) all age groups Desserts Bread Pizza Soda, energy or sport drinks Chicken and chicken mixed dishes (includes fried/breaded) Alcoholic beverages (adults) NHANES 2005-2006, Dietary Guidelines for Americans 2010 Photo, Dietary Guidelines for Americans 2010

7. Why is nutrition important? • Health • Wellness • Prevention of disease/death

8. What does healthy nutrition look like?

9. Slide by Rachael Mann, Arizona Dept. of Education (ages 2+)

10. Build a healthy meal10 tips for healthy meals

11. 1.Make half your plate veggies and fruits

12. Health Benefits • Reduced risk of obesity, diabetes, and heart disease • Protection against some cancers • Lower blood pressure • Decrease in bone loss Slide by Linda B. Bobroff, Ph.D., RD Professor and Extension Nutrition Specialist Department of Family, Youth and Community Sciences University of Florida

13. Vegetables (serving= 1cup) Great for fiber, vitamins&minerals, satiety Starchy (Higher in calories) Potato, sweet potato peas corn winter squash Non-Starchy (Low in calories) All the others Fill your plate

14. Enjoy all of the colorful fruit Fiber/full-ness Vitamins Minerals Non-fat Fresh variety is best serving= 1cup

15. Buy fruits and vegetables fresh and in season when possible. Choose fresh fruits or canned fruits with little or no added sugar. When buying frozen vegetables, select those with no added sauces. Don’t add extra fat or oil. Look for low sodium or sodium-free when buying canned vegetables. Build your meal around fruits and vegetables. Photo by Denise Faherty, RD, LD Text by Linda B. Bobroff, Ph.D., RD Professor and Extension Nutrition Specialist Department of Family, Youth and Community Sciences University of Florida Linda B. Bobroff, Ph.D., RD Professor and Extension Nutrition Specialist Department of Family, Youth and Community Sciences University of Florida

16. 2. Add lean protein

17. Choose low fat protein and use healthy, low-fat cooking methods Beef or pork (loin & round cuts) Skinless Chicken/turkey Turkey or chicken sausage/bacon Seafood (Fatty fish is heart healthy) Eggs, egg white, Egg Beaters Beans and lentils (naturally low in fat) tofu and soy Peanut Butter and nuts (Heart healthy fat) 1 serving = 1oz. Lean Meat 1/4c. Cooked Beans 1 Egg 1/4 c. Tofu or Soy ½ oz. Nuts or Seeds 1Tb. Peanut Butter

18. 3. Include whole grains

19. Choose whole grain, high fiber, and low fat: bread crackers pasta tortilla english muffin bagel (watch size) rice other grains (amaranth, bulger, quinoa) low-fatpopcorn cereal, hot cereal pancakes/waffles low-fat muffins 1 serving = 1 sl. Bread 1/2c. Pasta ¼ lg. Bagel 1 English Muffin 1c. Dry Cereal 1/2c.Cooked Cereal

20. 4.Don’t forget the low-fat dairy

21. Dairy Choose low-fat: milk (skim, 1%) cheese yogurt dairy desserts or soy milk (With Calcium/vit D) 1 Serving = 1c. Milk 1c. Yogurt 1 1/2 oz. Cheese

22. 5. Avoid the extra fat

23. Oils and fats- Use in small amounts and • choose heart healthfully • olive and canola oil • avocado • nuts/seeds and peanut butter • olives • some fish • also choose: • light salad dressings, light mayonnaise, • margarine (lite, trans-fat free) • Limit heart unhealthy fat from • bacon, butter, coconut milk, • cream, shortening/lard, sour cream, • cream cheese, saturated and trans-fat

24. 6. Take your time7. Use a smaller plate8. Take control of your food9. Try new foods

25. 10. Satisfy your sweet tooth in a healthy way (desserts and beverages)

26. Spaghetti and meat balls: 1 cup spaghetti 3 ounces meatballs (added 1 oz) 1½ cup salad (added ½ cup) ⅔ cup fruit salad MyPlate Example Slide by Linda B. Bobroff, Ph.D., RD Professor and Extension Nutrition Specialist Department of Family, Youth and Community Sciences University of Florida

27. How many calories should I have on my plate?

28. Daily amount of food from each food group choosemyplate.gov

29. Eat the Right Amount of Calories for You Slide by Linda B. Bobroff, Ph.D., RD Department of Family, Youth and Community Sciences UF IFAS Extension • Enjoy your food, but eat less. • Cook more often at home. • When eating out, choose lower calorie menu options. • Write down what you eat to keep track of how much you eat. • If you drink alcoholic beverages, do so sensibly.

30. What about exercise? less than 5% of adults participate in physical activity each day (per NHANES data) Photos by Denise Faherty, RD, LD

31. Key Messages- 10 steps to build a healthy plate1. Make half your plate veggies and fruits2. Add lean protein3. Include whole grains4. Don’t forget the low-fat dairy5. Avoid the extra fat6. Take your time7. Use a smaller plate8. Take control of your food9. Try new foods10. Satisfy your sweet tooth in a healthy wayOther key lifestyle messages1. Eat the right amount of calories for you2. Be physically active your way

32. Follow the road to health

33. taBle 2-3. estimated calorie needs per day by age, gender, and Physical activity levela Estimated amounts of calories needed to maintain calorie balance for various gender and age groups at three different levels of physical activity. The estimates are rounded to the nearest 200 calories. An individual’s calorie needs may be higher or lower than these average estimates. Physical activity levelb gender age (years) sedentary Moderately active active child (female and male) 2–3 1,000–1,200c 1,000–1,400c 1,000–1,400c femaled 4–8 1,200–1,400 1,400–1,600 1,400–1,800 9–13 1,400–1,600 1,600–2,000 1,800–2,200 14–18 1,800 2,000 2,400 19–30 1,800–2,000 2,000–2,200 2,400 taBle 2-3. estimated calorie needs per day by age, gender, and Physical activity levela Estimated amounts of calories needed to maintain calorie balance for various gender and age groups at three different levels of physical activity. The estimates are rounded to the nearest 200 calories. An individual’s calorie needs may be higher or lower than these average estimates. Physical activity levelb gender age (years) sedentary Moderately active active child (female and male) 2–3 1,000–1,200c 1,000–1,400c 1,000–1,400c femaled 4–8 1,200–1,400 1,400–1,600 1,400–1,800 9–13 1,400–1,600 1,600–2,000 1,800–2,200 14–18 1,800 2,000 2,400 19–30 1,800–2,000 2,000–2,200 2,400 31–50 1,800 2,000 2,200 51+ 1,600 1,800 2,000–2,200 male 4–8 1,200–1,400 1,400–1,600 1,600–2,000 9–13 1,600–2,000 1,800–2,200 2,000–2,600 14–18 2,000–2,400 2,400–2,800 2,800–3,200 19–30 2,400–2,600 2,600–2,800 3,000 31–50 2,200–2,400 2,400–2,600 2,800–3,000 51+ 2,000–2,200 2,200–2,400 2,400–2,800 31–50 1,800 2,000 2,200 51+ 1,600 1,800 2,000–2,200 male 4–8 1,200–1,400 1,400–1,600 1,600–2,000 9–13 1,600–2,000 1,800–2,200 2,000–2,600 14–18 2,000–2,400 2,400–2,800 2,800–3,200 19–30 2,400–2,600 2,600–2,800 3,000 31–50 2,200–2,400 2,400–2,600 2,800–3,000 51+ 2,000–2,200 2,200–2,400 2,400–2,800 Questions ?