steps to a healthier you l.
Skip this Video
Loading SlideShow in 5 Seconds..
Steps to a Healthier You! PowerPoint Presentation
Download Presentation
Steps to a Healthier You!

Loading in 2 Seconds...

play fullscreen
1 / 23

Steps to a Healthier You! - PowerPoint PPT Presentation

  • Uploaded on

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!

I am the owner, or an agent authorized to act on behalf of the owner, of the copyrighted work described.
Download Presentation

Steps to a Healthier You!

An Image/Link below is provided (as is) to download presentation

Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author.While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server.

- - - - - - - - - - - - - - - - - - - - - - - - - - E N D - - - - - - - - - - - - - - - - - - - - - - - - - -
Presentation Transcript
steps to a healthier you

Steps to a Healthier You!

Maureen Snare, RD, CDM, CFPP

Clinical Dietitian

RWJ Hamilton

are you getting what you need
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
is that all i need
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!
the new american plate
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
portion control is key
Portion Control is Key!


20 years ago Today

140 calories How many

3-inch diameter calories is this bagel?

portion control is key8
Portion Control is Key!


20 years ago Today

333 Calories How many


portion control is key9
Portion Control is Key!


20 Years ago Today

85 Calories How many

6.5 ounces Calories?

follow the green light to healthier choices
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
what are some green light foods
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
what are some red light foods
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
be bright colorful
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!
remarkable reds







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
outstanding orange yellows


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
gorgeous greens

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
wonderful whites




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
beautiful blues purples


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
reading a food label
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!
find the right balance for you
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
an important part of the balance
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
  • 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: