warren barr nutrition talk
TRANSCRIPT
Nutrition plays one of the most important roles in the body’s ability to
perform physical tasks and rehabilitate.
October 2014
It’s never too late to begin. It’s never too soon to start!
#1 Hydration
How Much?
At least 6-7 glasses a day
Tips to increase fluids throughout the day:
o Drink small amounts frequently o Don’t wait to drink until you are
thirsty o Drink fluids with each meal and
snack o Start each day with a glass of water o Eat 2-3 servings of fruits or
vegetables with each meal o Drink 8 oz of water when taking
medication
#2 Protein
Eating sufficient high-quality protein can help you maintain physical function
and reduce muscle loss.
Include more high quality protein in your day:
o Replace red meat or processed meats with fish, skinless chicken or turkey
o Include low-fat diary at breakfast lunch and dinner
o Snack on nuts and seeds instead of chips and junk food
o Add beans and peas to salads, soups and stews
o Eat the protein from your tray or plate first if you get full quickly
o Add milk powders to hot cereals, ice cream and beverages
o Use nutritional drink mixes like Boost or Ensure
#3 Well Balanced Diet
Nutrition & Physical Therapy
Maintain a healthy weight to minimize the risk of heart disease, diabetes and other chronic illnesses Include the right amounts from each of the five basic food groups: o Whole Grains: 5 to 6 oz daily
(one ounce= 1 slice bread; ½ cup cooked cereal, rice or pasta)
o Vegetables: 2 to 2½ cups daily o Fruits: 1½ to 2 cups daily o Dairy: 2 to 3 cups daily o Protein: 5 to 5 ½ oz daily (3 oz looks like the size of a deck of
cards) o Limit high-calorie foods such as
sweets, high-fat and fried foods and alcoholic beverages