IMPROVING YOUR HEALTH THROUGH GOOD NUTRITION

1. IMPROVING YOUR HEALTH THROUGH GOOD NUTRITION Stella Nash, R.D., M.A Regional Nutrition Director USDA/FNS/MPRO

2. 2010 Dietary Guidelines for Americans • Cornerstone of federal nutrition policy and nutrition education activities • Put forth by USDA and DHHS • Provide science-based advice for Americans ages 2 years and older to: • promote health • reduce the risk of major chronic diseases

3. 2010 Dietary Guidelines for Americans • Encourages one to eat fewer calories, be more physically active, and make wiser food choices • The overall message revolves around three themes: • Balancing Calories • Foods to Increase • Foods to Reduce

4. 2010 Dietary Guidelines for Americans • Describes a healthy diet as one that: • Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products • Includes lean meats, poultry, fish, beans, eggs, and nuts • Is low in saturated fats, trans fats, cholesterol, salt(sodium), and added sugars

5. MyPlate • The MyPlate icon is USDA’s primary food group symbol • Serves as a reminder to make healthy food choices and to build a healthy plate at mealtime • Identifies the five basic food groups

6. MyPlate Vegetables Fruits Dairy Grains Protein

7. Daily Servings From Food Groups • The amount of food you need to eat depends on your age, sex, and exercise • Recommended daily amounts based on a 2000 calorie diet

8. What Counts as an Ounce of Grains? • 1 slice of bread • ½ cup of cooked cereal or pasta • 1cup of ready to eat cereal

9. Why are Grains Important? • Gives you fiber • Contains carbohydrates which converts into energy and fuel for your body • Make half of your grains whole • whole is better than refined • Processing takes away nutrients

10. What Counts as a Cup of Vegetables? • 1 cup of raw or cooked vegetables • 1 cup of vegetable juice • 2 cups of raw leafy greens -need more because wilts and condenses when cooked

11. Why Are Vegetables Important? • Low in calories • Also give your body essential vitamins and nutrients • Antioxidants that protect cells from damage • High in fiber (good for digestion and metabolism) • The darker the green the better for you

12. “Taste the Rainbow” • Red: Lycopene • may help reduce risk of several types of cancer, especially prostate cancer • Orange/yellow: Carotenoids • help reduce risk of cancer, heart attacks, and improve immune system • Green: Chlorophyll and Leutin • Keep eyes healthy, reduce risk of cataracts and age-related macular degeneration, which can lead to blindness if untreated • Blue/purple: Anthocyanins • Act as powerful antioxidants that protect cells from damage, help reduce risk of cancer, stroke, heart disease • Improve memory function and healthy aging

13. What counts as a cup of fruit? • Any fruit or 100% juice

14. Why Are Fruits Important? • Gives your body essential nutrients and vitamins • Fiber • Potassium • Vitamin C • Folic Acid • Many have antioxidants that are good for your heart ex: grapes • Boosts immune system

15. What counts as a cup of Dairy? • 1 8oz. glass of milk or soy beverage • 1 cup of yogurt • 1 ½ oz. natural cheese OR 2oz. Processed cheese

16. Why is Dairy important? • Provides: • Calcium • Vitamin D • Potassium • Protein • Many more! • Gives you strong bones • Prevents osteoporosis and arthritis • Helps for a healthy pregnancy

17. What counts as an ounce of Protein? • 1 oz. meat, poultry, fish • ¼ cup of cooked beans • 1egg • 1tbsp. Peanut butter

18. Why is Protein Important? • Contains Amino acids • Assists in building and preserving body muscle and tissue • Helps build and maintain bones, muscles, skin • Breaks down food and to repair cells and generate new ones • Proteins from meat and other animal products are complete proteins • Supply all of the amino acids the body cannot make on its own • Plant proteins are incomplete • Need to combine with others to get all necessary nutrients • Proteins are also found in some foods in other food groups (milk and milk products)

19. Tips for Vegetarians 1. Eat beans, peas, nuts, soy products(tofu, tempeh), for protein 2. Bone up on Calcium - Soy milk, calcium-fortified breakfast cereals, orange juice, dark-green leafy vegetables (collard greens, turnips, mustard greens) 3. Enjoy nuts 4. Get your vitamin B12 5. Alter popular non-vegetarian dishes

20. Why is a Balanced Diet Important? • Reduces risk of getting diseases • Helps maintain a healthy weight • Mood increases (happier, calmer) • Reduces stress • Improves memory and brain function

21. The “Perfect” Plate • Make half your plate fruits and vegetables • Switch to skim or 1% milk • Make at least half of your grains whole • Vary your protein food choices • Keep meat and poultry portions small and lean

22. Fats and Sodium • Saturated fat • Bad fats • Unsaturated fat • Good fats • Choose foods and drinks with little or no added sugars • Eat less of foods that are high in solid fats • Keep track of amount of sodium in foods you buy (it all adds up!)

23. Key to Success? • Everything in MODERATION • It’s okay to splurge occasionally • Cannot deprive yourself completely • Learn to snack healthy to resist cravings • keeps you fulfilled longer • apple vs. potato chips • Drink water instead of sugary drinks

24. Food Safety • Prevent cross-contamination -Hand washing -Wash surfaces -Rinse products - wash cutting boards and appliances after working with meat and produce (rephrase?)

25. QUESTIONS?

26. For more Information • www.ChooseMyPlate.gov • www.nutrition.gov • www.cnpp.usda.gov/dietaryguidelines.htm