Healthy nutrition for everyone Lets start with the basics Fruit The sweet and fleshy product of a tree or other plant that contains seed and can be eaten as food Key thing to remember with fruit is that the fresher it is the better Try to stay away from canned fruits ID: 356182
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Slide1
Erica Bydlon
Healthy nutrition for everyoneSlide2
Lets start with the basics… Fruit!
The
sweet and fleshy product of a tree or other plant that contains seed and can be eaten as
food!Key thing to remember with fruit is that the fresher it is the better! Try to stay away from “canned fruits”Examples: Apples, Bananas, Strawberries, Kiwi, blueberries, grapes and many more!Fruit is full of vitamins, antioxidants, and fiberSlide3
Vegetables
According to “My plate” vegetables is broken up into 5 subgroups
Dark Green Vegetables
= broccoli, kale, romaine lettuce, spinach, watercressStarch vegetables = corn, green peas, potatoes, taro, water chestnutsRed & Orange vegetables = acorn squash, carrots, pumpkin, red peppers, sweet potatoes, tomatoesBeans and Peas = black beans, kidney beans, soy beans, lentils, split peasOther vegetables = asparagus, avocado, bean sprouts, beets, cabbage, celery, cucumbers, egg plants, green beans, green peppers, onions, zucchini Slide4
Serving size of Fruits/Vegetables
*From the USDA’s my plate…and remember each individual is different and may have different needs!
Fruits = 1 ½ or 2 cups a day
1 large banana = 1 cup 1 small apple = 1 cup8 large strawberries Vegetables = 2 or 3 cups a day1 cup of spinach1 cup of sliced cucumbers 1 cup of baby carrots (about 12)Slide5
Grains
Split into 2 groups “Whole Grains” and “Refined Grains”
Whole Grain: contains the entire grain kernel (bran, germ, and endosperm
Whole- wheat flour, oatmeal, whole cornmeal, brown rice, popcorn, whole wheat pasta, whole wheat tortillasRefined Grain: have been milled, removes the grain. It is done so to improve shelf life but removes fiber, iron and vitaminsWhite flour, white bread, white rice, noodles, cornbread, crackers, pretzelsHowever, most refined grains are enriched which means they put back certain vitamins after the processingSlide6
Serving Size of Grains
* according to the USDA my plate
Women 19+ = 6 ounces daily
Men 19+ = 8 ounces daily Of those ounces, 3 ounces for women should be whole grains and 4 for men 1 “mini” bagel = 1 ounce1 “large” bagel = 4 ounces 2 slices of bread = 2 ounces ½ cup cooked oatmeal = 1 ounce½ cup cooked rice = 1 ounceSlide7
Proteins
All foods made from meat, poultry, seafood, beans, eggs, it includes many foods
Beef, ham, lamb, bison, pork, chicken, turkey, eggs, chickpeas, almonds, cashews, peanuts, sunflower seeds, cod, flounder, salmon, snapper, tuna, shrimp, crab, clams , lobster
Proteins are the building blocks for bones, muscles, skin and blood.Vitamins found in protein rich foods help play a vital role in our nervous systemIron, carries oxygen in the blood- very important for women of child bearing age and because iron-deficiency anemia is common!Slide8
Serving Size of Proteins
* According to the USDA’s my plate
Women 19-30 = 5 ½ ounces
Women 30+ = 5 ouncesMen 19-30 = 6 ½ ouncesMen 30- 50 = 6 ouncesMen 51+ = 5 ½ ounce1 ounce cooked lean beef ( 1 small steak/ filet )1 small lean hamburger = 2 to 3 ounces1 egg = 1 ounce2 tablespoons hummus = 1 ounceSlide9
Dairy
Many dairy products come from milk or made of milk
Skim milk, low fat milk, reduced fat milk, lactose free, puddings, frozen yogurt, ice cream, yogurt, cheese, mozzarella, swiss, ricotta, american
Intake of dairy can improve bone health and may reduce risk of osteoporosisIntake of diary is also associated with reduced risk of cardiovascular disease and type 2 diabetesSlide10
Serving Size of Diary
*According to USDA’s my plate
Women and Men 19+ = 3 cups
1 cup yogurt1 snack size container of yogurt1 slice of processed cheese = 1/3 cup 1 scoop ice cream = 1/3 cup Slide11
Oils
Oils are fats at liquid temperature, not a food group but they do provide essential nutrients
Canola oil, corn oil, olive oil, nuts, olives, some fish, avocadoes (naturally high in oils), butter, milk fat, stick margarine
Serving Size of OilsWomen 19- 30 = 6 teaspoonsWomen 31+ = 5 teaspoonsMen 19-30 = 7 teaspoonsMen 31 + = 6 teaspoons Slide12
Portion Size
Be careful! Most of our portions today are double what they use to be!
20 years ago a blueberry muffin was 210 calories , 1.5 ounces
Today, the average blueberry muffin which is about 5 ounces has 500 calories20 years ago a 8 ounce coffee with whole milk and sugar was 45 caloriesToday, a 16 ounce coffee has 350 caloriesIt would take an hour and twenty minutes of walking to burn 305 calories
(based on a 130 pound person)Slide13
References
http://www.choosemyplate.gov/
index.html
GREAT resource!