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Steps to a Healthier You!. Maureen Snare, RD, CDM, CFPP Clinical Dietitian RWJ Hamilton. Are you getting what you need?. Protein – needed to build muscle and cells in the body and keep you strong Carbohydrates – the fuel your body uses for energy!

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Steps to a healthier you l.jpg

Steps to a Healthier You!

Maureen Snare, RD, CDM, CFPP

Clinical Dietitian

RWJ Hamilton

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Are you getting what you need?

  • Protein – needed to build muscle and cells in the body and keep you strong

  • Carbohydrates – the fuel your body uses for energy!

  • Fat – used to help make new cells, helps with absorption of some vitamins & insulation for internal organs

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Is that all I need?

  • You also need:

    • Water – helps keep your body temperature normal, lubricates joints, protects the spinal cord & helps the body get rid of waste

    • Vitamins – made by plants or animals

    • Minerals – come from the earth; soil & water and are absorbed by plants

      • Each vitamin & mineral plays a particular role in helping your body function properly & keeping it healthy!

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The New American Plate

  • Aim for meals made up of 2/3 (or more) vegetables, fruits, whole grains or beans, and 1/3 (or less) animal protein.

  • Why?

    • Animal proteins provide a large amount of calories, most of which come from Fat

    • Vegetables, Fruits, Whole Grains & Beans are lower in calories, and provide vitamins, minerals, and fiber

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Portion Control is Key!


20 years ago Today

140 calories How many

3-inch diameter calories is this bagel?

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Portion Control is Key!


20 years ago Today

333 Calories How many


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Portion Control is Key!


20 Years ago Today

85 Calories How many

6.5 ounces Calories?

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Follow the Green Light to Healthier Choices!

  • Green Light (GO! – Almost anytime foods): lowest in fats & sugars; nutrient dense foods = rich in vitamins & minerals, and other nutrients for good health

  • Yellow Light (SLOW – Sometimes foods): higher in fat, added sugar and calories than GO foods.

  • Red Light (WHOA! – Once in a While Foods): foods highest in fat & added sugar; calorie-dense foods that are usually low in nutrients

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What are some Green Light Foods?

  • Vegetables – almost all fresh, frozed or canned veggies without added fat & sauces

  • Fruits – all fresh, frozed, and canned in juice

  • Milk Products – fat-free or 1% milk, fat-free or low-fat yogurt

  • Meat, fish, eggs, protein foods – extra-lean ground beef; tuna canned in water; baked, broiled, steamed, grilled fish & shellfish; beans, split peas, tofu, egg whites & egg substitutes

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What are some Red Light Foods?

  • Vegetables – French fries or hash browns

  • Fruits – fruits canned in “Heavy Syrup”

  • Milk Products – Whole milk; Full-fat American, Cheddar, Colby, Swiss, & Cream cheeses; whole-milk yogurt

  • Grains – croissants, muffins, doughnuts, sweet rolls, sweetened breakfast cereals

  • Meat products & proteins – hot dogs, pepperoni, sausage, fried fish, whole eggs cooked with fat

  • Sweets & Snacks – pies, cheesecake, chips, ice cream

  • Fats – Butter, stick margarine, regular creamy salad dressing

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Be Bright & Colorful

  • Getting a variety of colorful fruits & vegetables will ensure that you get the vitamins, minerals & fiber you need to maintain your health

  • Increasing your intake of fresh fruits & vegetables can help you from feeling hungry between meals & they are low-calorie snacks!

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Red Peppers

Spaghetti Sauce

Natural chemicals in these foods can help prevent certain diseases, such as prostate cancer and heart disease

Provide: Folate, Vitamin C, Magnesium, Potassium, Lycopene, Vitamin, antioxidants

Remarkable Reds

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Sweet Potatoes





Butternut Squash



Sweet corn

Eat these for heart health, healthy vision, boosting your immune system

Provide: Vitamin C, carotenoids, Vitamin A, Folate, Magnesium, Potassium, antioxidants

Outstanding Orange-Yellows

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Green apple

Green peppers


Green beans






Brussels Sprouts


Get plenty of these foods to help fight some cancers, help prevent heart disease, for vision health, and for strong bones & teeth

Provide: Vitamin C, Calcium, Vitamin E, Vitamin A, Vitamin K, Folate, Iron, Magnesium, Potassium, antioxidants

Gorgeous Greens

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White peaches

Brown pears


White Corn



Natural chemicals in these foods help prevent heart disease, help lower cholesterol, and can lower the risk of some cancers

Provide: Selenium, Magnesium, Vitamin C, Chromium, Potassium, antioxidants, Vitamin B6

Wonderful Whites

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Purple Grapes




Purple asparagus

Purple cabbage

These foods can help promote urinary tract health, memory function, healthy aging, and lower the risk of some cancers

Provide: Vitamin C, Folate, Potassium, Magnesium, Vitamin K, Antioxidants

Beautiful Blues/Purples

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Reading a Food Label

  • Look at the Serving size first, and how many servings the package contains (light blue)

  • Next look at the calories (red): 40calories is low; 100calories is moderate; 400calories or more is high

  • Limit these (Tan): Fat, Saturated Fat, Trans fat, Sodium, Cholesterol

  • Look for foods with a lot of these (Green) – healthy nutrients!

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Find the Right Balance for You!

  • Gaining or losing weight is a balancing act between how much energy you put in your body (food) and how much energy you use (through exercise)

  • If you eat 500calories more than you need each day, you will gain 1lb. a week.

  • If you eat 500calories less than you need each day, you can lose 1lb. a week

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Moderate Activity



Walking Briskly (3 ½ miles per hour


Gardening/yard work

Weight training


Vigorous Activity

Running/jogging (5miles per hour)

Bicycling (more than 10miles per hour)

Swimming (freestyle laps)


Basketball (competitive)

An Important Part of the Balance

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  • The United States Department of Agriculture. Accessed at:

  • we can! National Heart Lung And Blood Institute, National Institutes of Health. Accessed at:

  • The New American Plate. The American Institute of Cancer Research. Accessed at:

  • 5 A Day, The Color Way. The Produce for Better Health Foundation. Accessed at: