Copyright © 2011 Healthways, Inc. All rights reserved.

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Nutrition

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What is Healthy Eating?

Balance

• Choose a mix of:

• Protein

• Carbohydrates

• Fats

Variety

• Choose foods from each major food group; make sure you eat fruits and vegetables as well as whole grains and beans and other legumes

Moderation

• Watch your portion sizes; don’t deny yourself, yet aim to be sensible

Essential Nutrients

• Macronutrients

• Water

• Carbohydrates

• Protein

• Fat

• Micronutrients

• Vitamins

• Minerals

All these nutrients are important for health.

Water

Water!!!

How much water should you drink?

Women (AI)

• Adequate Intake = about 9 cups/day

Men (AI)

• Adequate Intake = about 13 cups/day

• Fluid needs vary person to person based on factors such as

physical activity, weather conditions, and body size. The Institute

of Medicine provides the following general guidelines:

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Carbohydrates, Protein & Fat

Everyone needs an optimal mix of:

Nutrient % of total daily calories Source

Carbohydrates 45-65% Whole grains, fruits,

veggies, non-fat dairy

Protein 10-35% Lean meat, fish, beans,

non-fat dairy

Fat 20-35% Nuts, oils

What is a healthy diet?

• Carbohydrates: 4 calories per gram; fuel your brain, central

nervous system and muscles

• Proteins: 4 calories per gram; build muscle cells, antibodies and

essential to good health

• Fats: 9 calories per gram; essential for absorption of fat soluble

vitamins, supports joint and brain health

Why Whole Grains?

• Help reduce blood cholesterol levels

• Fiber is important for bowel function

• Weight maintenance-feel “full” longer

• Whole grains provide these nutrients:

• Dietary fiber

• B-Vitamins: folate, riboflavin, niacin,

thiamin

• Minerals:

• Magnesium for bones and energy

release

• Selenium to protect cells from

damage

Whole Grain Kernel

BRAN

• About 14% of the kernel weight. The bran is included in whole wheat flour and is also available separately. The bran contains a small amount of protein, large quantities of the three major B vitamins, trace minerals and dietary fiber -- primarily insoluble.

ENDOSPERM

• About 83% of the kernel weight and the source of white flour. The endosperm contains the greatest share of protein, carbohydrates and iron, as well as the major B-vitamins such as riboflavin, niacin, thiamin and iron. It is also a source of soluble fiber.

GERM

• About 2.5% of the kernel weight. The germ is the embryo or sprouting section of the seed, often separated from flour in milling because the fat content (10 percent) limits shelf life. The germ contains high quality protein, vitamin E and a greater share of B-complex vitamins and trace minerals and antioxidants.

Sources of Whole GrainsServing= ½ cup, cooked

Brown RiceWhole Grain

CornmealBuckwheat

Whole Wheat

Crackers

PopcornWhole Grain

PastaWhole Grain

TortillasWhole Grain

Barley

Oatmeal Whole Rye BulgurWhole Wheat Bread

Wild Rice Quinoa

Fruits & Vegetables

• Packed with nutrients including fiber and powerful antioxidants

• Naturally low in fat, sodium and calories and no cholesterol.

• Support healthy weight management

• May help prevent:

StrokeCardiovascular

DiseaseKidney Stones

Certain Cancers

Type 2

Diabetes

Nutrients provided by Fruits & Veggies

• Potassium-healthy BP

• Folic Acid-red blood cells

• Dietary Fiber-heart health

• Vitamin C-growth/repair

• Vitamin E-antioxidant

Protein

• Build strong bones, muscles, skin and blood

• Provides energy

• Foods rich in protein supply essential amino acids as well as vitamins and minerals:

-Vit B used in energy metabolism, form red blood cells and build tissues (fish, lean meat, poultry)

-Vit E is an antioxidant (nuts and seeds)

-Iron carries oxygen in the blood (lean meat, seafood)

-Magnesium used in building bones and releasing energy from muscles (nuts, legumes)

-Zinc essential for proper immune function (seafood, lean meat)

Good Sources of Protein

• Lean meats: beef and pork (loin or round)

• Poultry: chicken or turkey, no frying and remove skin

• Eggs: limit butter and frying; aim for no more than 4 egg

yolks/week

• Dry beans: black beans, chickpeas, kidney beans, lentils, pinto

beans, tofu, white beans

• Nuts and seeds: almonds, cashews, walnuts in small portions

• Fish: choose those rich in Omega-3 fatty acids

• Atlantic salmon, anchovies, sardines, rainbow trout, tuna

Protein Rocks!

Sources Amount of Protein

Beef, Pork, Poultry, Fish 7 g per ounce

Egg 7 g per egg

Milk 8 g per cup

Cheese 7 g per ounce

Legumes (beans, lentils, peas,

peanuts)

6-8 g per ½ cup

Peanut Butter 8 g per 2 Tbsp

The average sedentary man needs a minimum of 56 grams per day of protein.

The average sedentary woman needs at least 46 grams per day of protein.

Dairy and other Calcium Sources

• Diets rich in calcium-containing foods like milk and milk

products, or calcium-fortified substitutes such as soy milk, help

build and maintain bone mass throughout life.

-Calcium-rich foods and beverages are especially important

during childhood when bone mass is built.

-Most bone mass is acquired before age18 for girls and 20 for

boys!

Choose veggies like broccoli or dark

leafy greens.Skim or low fat milk

Yogurt—Greek yogurt is especially high in protein and

low in sugar

Low fat hard cheese—cheddar,

swiss

Low fat soft cheese—ricotta,

cottage

Calcium fortified soy drinks, OJ

Calcium Food Sources

SOURCES* AMOUNT OF CALCIUM

1 C fat-free plain yogurt 488 mg

1 C 1% low-fat milk 305 mg

1 oz. cheese (swiss) 224 mg

½ c tofu, soft 138 mg

1 oz. almonds 76 mg

1 C cooked beans (lima) 54 mg

1 C spinach, raw 30 mg

1 C broccoli, chopped, cooked 62 mg

VITAMIN D- New Research

• Important for bone health

• Vitamin D regulates the level of serum calcium and bone re-

absorption

• Vitamin D may be important for prevention of:

• Cancers, high blood pressure, respiratory illnesses and improves

your immune system

• Vitamin D Food Sources: fortified milk and soy beverages, fatty

fish (salmon, tuna, sardines), fortified OJ, fortified breakfast

cereals, small amount in eggs

Recommended Daily Intake (Adults)

AGES CALCIUM (mg) VITAMIN D (IU)

19-50 (females)

19-70 (males)

1000 600

51-70 (females) 1200 600

71+ (females and males) 1200 800

Recommend taking a Calcium supplement if:

-Live in northern 1/3 of US

-Dark skinned

-Do not drink or consume milk products or fortified foods

Fat

• Best: Omega-3s : These fats help guard against arthritis, depression, sore muscles

and certain cancers. They are known to decrease triglyceride levels, slow growth rate of

atherosclerotic plaque, and lower blood pressure — and also have positive affects on your

skin and hair. Sources: fatty fish like salmon, tuna and mackerel, walnuts, flaxseeds and

flaxseed oil.

• Good: Mono fats.: These fats are known to raise “good” cholesterol (HDL) and lower

“bad” cholesterol (LDL). Sources: olives, canola oil, peanut oil, nuts and avocados.

• Pretty good : Omega-6s: Sources: corn, soybean and cottonseed oils, and canned

light tuna.

• Bad: Saturated fats: Saturated fats lead to plaque and inflammation, which can

narrow the arteries that supply the heart muscle, resulting in coronary artery disease

(CAD), heart attacks and congestive heart failure. Limit consumption of high-fat meats to

no more than two servings a week. Sources: animal products like fatty meats, whole milk,

stick margarines, coconut and palm oils, and lard or shortening.

• Terrible: Trans fats: Like saturated fats, trans fats raise LDL “bad” cholesterol and

increase the risk of heart disease. They also lower HDL “good” cholesterol and increase

risk of stroke, diabetes and other health risks. Sources: deep fried foods, candy,

commercial baked goods, most fast food.

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Helpful Hints

Healthy Eating Plate

The Healthy Eating Pyramid

Eat the Rainbow

Sources of Vitamin C:

-oranges, strawberries, kiwi, mangoes, cherries, grapefruit

Sources of Potassium:

-bananas, prunes, dried fruit, cantaloupe, sweet potatoes, white potatoes, tomato products, winter squash

Super Foods: Antioxidant rich fruits and veggies:

-blueberries, blackberries, raspberries, carrots, spinach, tomatoes

Healthy Habits

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• Aim for an active lifestyle

• Increase intake of fruits, vegetables, whole grains, and

legumes (plant-based diet)

• Limit intake of processed foods and those high in refined

grains and added fats, sugar and sodium

• Choose healthy protein sources from fish, nuts, etc.

• Get enough fiber in your daily diet

• Moderate portion sizes

• Limit alcohol

Quick & Easy Guide to Portion Sizes

3 ounces of cooked meat or fish is the size of a deck of cards

1 pancake is the size of a compact disc

1 bagel is the size of a hockey puck

1 teaspoon of butter or salad dressing is the size of the tip of your thumb

1 ounce of cheese is the size of 4 dice

1 cup of pasta is the size of a tennis ball

½ cup of rice is the size of a cupcake wrapper

1 medium potato is the size of a computer mouse

½ cup of cooked vegetables is the size of a small fist

1 cup of fruit or vegetables is the size of a baseball

½ cup of cooked vegetables is the size of a small fist

Portion Control Supports Reaching or Maintaining a

Healthier Weight

Calories

• Reducing caloric intake by about 500 calories per day, may help

promote about one pound per week weight loss

• By increasing physical activity and moderately decreasing caloric

intake, gradual and healthy weight loss is possible.

• Calorie Level Recommendations:

• Learn more about your personal calorie needs at

www.choosemyplate.gov.

Food Journal

Why

• Increase awareness of what and when you’re eating

• Behavior patterns become more clear

• Awareness of calories consumed is increased

• Shows source of the bulk of your calories

• Supports successful weight management efforts; may contribute to greater weight loss

How

• Write down EVERYTHING you eat and drink

• Write down the time of day of intake

• Weigh and measure food and drink to learn to “eye-ball” typical portions

• Record calories per amount consumed

• Use food labels

• Use Well-Being Connect

• Record soon after eating

Weight Loss and Well-Being Connect™

Weight Loss and Weight Control

Weight Loss Tips

• Plan ahead and aim for regularly timed meals and snacks

• Eat high fiber foods such as fruits and vegetables at most meals and snacks

• Choose low or no-calorie beverages such as water

Weight Loss Principles

• Eat nutrient-rich foods that are lower in calories

• Moderate portions, especially for calorie-dense foods

• Increase your physical activity and daily movement

• Aim for lifestyle changes that you can stick with

Thank You.