Nutrition Guide to Good Eating

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Nutrition Guide to Good Eating

• Presented by
• LCDR Susan Jones, RD, LD
• and
• LT Marge Faulkner RD, LD

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Dietary Guidelines for Americans

• Eat a variety of foods

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• Balance the food you eat with physical activity
  maintain or improve your weight

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• Choose a diet with plenty of grain products,
  vegetables, and fruits

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• Choose a diet low in fat, saturated fat, and
  cholesterol

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• Choose a diet moderate in sugars

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• Choose a diet moderate sodium

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• If you drink alcoholic beverages, do so in
  moderation

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FOOD GUIDE PYRAMID

• What Counts as a Serving?

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Bread, Cereal, Rice, and Pasta6-11 servings per
day

• 1 slice of bread
• ½ bagel, English muffin, pita, or hamburger bun,
  cereal
• 1/3 cup cooked rice or pasta

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Fruits2-4 servings per day

• 1 medium piece of fruit
• ¼ melon
• ½ cup canned fruit
• 4 oz fruit juice

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Vegetables3-5 servings per day

• 1 cup raw vegetables
• ½ cup cooked vegetables

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Milk, Cheese and Yogurt2-3 servings per day

• 1 cup low-fat or skim milk
• 1 cup yogurt
• 1 oz natural cheese
• 2 oz processed cheese

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Meat, Poultry, Fish, Dried Beans, and Eggs 2-3
servings per day

• 3 oz lean meat, poultry, fish
• 1 egg
• 2 egg whites
• ½ cup dried beans
• 1 tablespoons peanut butter
• ¾ cup cottage cheese

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Fats, Oils, and SweetsUSE SPARINGLY

• 1/8 avocado
• 1 slice bacon
• 1 teaspoon oil, margarine or mayonnaise
• 1 tablespoon regular salad dressing
• 1/8 of a 9 pie or cake
• 2 small cookies

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WATERthe forgotten nutrient

• Non-caloric, caffeine free
• Human body is 40-60 water
• Ten 8oz cups (2.5L) are required daily for a
  sedentary adult in a normal environment
• Sometimes thirst is confused for hunger
• Urine clearwell hydrated

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Implementing Healthy Nutrition

• Evaluate current status
• - weight/fat distribution
• - eating habits
• - exercise
• Make a pyramid plan
• - servings, portion sizes
• Increase activity
• Learn healthy living habits

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Evaluate Current Status

• Check BMI
• Check Healthy Weight Ranges
• Determine Goal Weight, Multiply x 10 to determine
  weight loss calorie level (never less than 1200
  kcal) simple estimate to get started
• Lets make a pyramid plan!

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Making Your Meal Plan Work

• Pay close attention to serving sizes, measure
  your food the first week.
• Try to eat out only 3x/week or less.
• If you do eat out at a restaurant, share your
  meal or take ½ home for lunch the next day.

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Get Moving!

• Discuss exercise plan with MD if you have any
  health concerns
• Goal for weight loss is to exercise 5x/week for
  45 minutes
• Get a buddy!
• Try a new class, sport, activity, pedometer.

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Dangerous Supplement Myths

• Myth 1 If its natural, it must be safe!
• Myth 2 If the supplements label says
  something, it must be true!

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Diet Disasters

• Six Signs of a Fad Diet

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• Rapid weight loss
• - Healthy plans aim
• for a weight loss of
• 1-2 pounds per week
• No need to exercise
• - Regular physical
• activity is essential
• for weight control and
• overall good health

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• Magic food or supplements
• - There are no miracle
• foods or pills that
• burn or melt fat or
• calories
• Bizarre quantities and
• limitations
• - Be wary of any diet
• that allows unlimited
• quantities of foods

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• Specific food combinations
• - There is no scientific
• evidence that
• combining foods or
• eating certain foods at
• certain times of the
• day will help in
• weight loss

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• Rigid menus
• - Life is already
• complicated
• enough!!!!

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When you follow the guidelines discussed..

• All Foods can fit into a healthy diet, just
  remember moderation!
• EXERCISE!!