Nutrition for Everyday Living

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• Nutrition for Everyday Living
• Jen Flynn, RD

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Nutrition in the News

• Popular diets
• Foods that heal
• Single Study
• Common Sense

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How healthy are you?

• Healthy BMI 20-25
• http//www.nhlbisupport.com/bmi/

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Metabolism

• Increase Metabolism
• Exercise
• Water intake
• Caffeine, Spicy foods
• Decrease Metabolism
• Alcohol
• Age

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Labels

• Reading a label
• Serving size on a package vs. nutritional serving
  size
• What to look for serving size, calories, fiber
  and fat

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Reading a Label
Start here Check Calories Limit the Yellow Get
plenty of the green
Daily Values 5 and less is low 20 or more
is high
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What does the typical serving size look like?

• Food Avg. Serving Size What it looks like
• Meat 2-3 ounces Deck of cards
• Pasta or Rice ½ cup Tennis ball
• Bread 1 slice Computer disk
• Peanut Butter 2 tablespoons Ping pong ball
• Vegetables ½ cup Tennis ball
• Cheese 1 ounce Four dice
• What does 1 cup or ½ cup look like?

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Nutrient/Calorie Intake

• Carbohydrates 60
• Protein 20
• Fats 20
• Water (1/2 gallon a day)

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Starches (Carbohydrates)

• Each starch serving contains approx. 15 grams
  of carbohydrates, approx. 80 calories and 3 grams
  of protein.
• Starches contain simple (sugar) and complex
  (fiber) carbohydrates. The more fiber a starch
  contains the healthier it is for you.
• Starches includes items such as bread, pasta,
  rice, legumes/beans, and some fruit and
  vegetables.

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Starches One serving

• 1 slice of whole wheat or multigrain bread
• 2 slices of lite or reduced calorie bread
• 1 oz of bagel (usually a ¼th)
• ½ bun or English muffin
• ¾ cup cold cereal
• ½ cup cooked cereal (oatmeal)
• 1/3 cup cooked rice, barley, couscous, lentils or
  beans
• ½ banana
• Small baked potato (3 oz)
• ½ cup cooked pasta
• ½ cup cooked corn or green peas
• ¾ oz pretzels
• 3 cups popcorn

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Healthier Starches

• Whole wheat breads, buns, bagels and pasta
• Bran, oat or wheat cereals
• Sweet potato instead of white
• Increase legumes/beans intake
• Brown rice instead of white
• Glycemic Index

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The Glycemic Index

• Low GI diets help people lose and control weight
• Low GI diets increase the body's sensitivity to
  insulin
• Low GI carbs improve diabetes control
• Low GI carbs reduce the risk of heart disease
• Low GI carbs reduce blood cholesterol levels
• Low GI carbs can help you manage the symptoms of
  PCOS
• Low GI carbs reduce hunger and keep you fuller
  for longer
• Low GI carbs prolong physical endurance
• High GI carbs help re-fuel carbohydrate stores
  after exercise
• http//www.glycemicindex.com/
• Search the data base if you are unsure.

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Vegetables

• Most vegetables contain 25 calories per servings,
  5 grams of carbohydrates and 2 grams of protein.
• Fresh/Frozen is always best when eating
  vegetables. Steaming (microwave) is the best way
  to cook vegetables.
• You cant eat too many, they help you feel full,
  they are low calorie and full of vitamins and
  fiber!

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Vegetables One serving

• ½ cup cooked
• 1 cup raw
• ½ cup vegetable juice (V8)

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Healthier Vegetables

• V8 only recommended vegetable juice
• Greens dark green lettuce, spinach, broccoli,
  peppers, artichokes
• Reds peppers, tomato
• Yellows peppers
• Orange carrots
• Others mushrooms

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Fruits

• Most fruits contain 60 calories per serving and
  15 grams of carbohydrates.
• Fresh is best and frozen is a good alternative.

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Fruits One serving

• 1 small apple, orange, pear or nectarine
• 1 medium peach
• 1 kiwi
• ½ grapefruit, mango
• 1 cup fresh berries
• 1 cup melon
• ¼ cup grapes
• 4 oz juice

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Healthier Fruits

• Avoid juice whenever possible but if you drink
  make sure it is 100 juice
• Berries are the best!
• Grapefruit
• Mellon
• Grapes
• Pears

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Milk/Yogurt

• Most low fat or fat free yogurts and milk contain
  90 calories per serving, 12 grams of
  carbohydrates and 8 grams of protein.
• Great source of calcium, needed for bones.
• Calcium, a mineral, has been proven to help with
  weight loss.

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Milk/Yogurt One serving

• 8 oz fat free or 1 milk
• ¾ - 1 cup low or nonfat yogurt

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Healthier Milk/Yogurt

• Milk now with DHA
• Choose yogurt over milk when possible
• Choose yogurt with added fibers

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Proteins

• Most lean to very lean proteins contain 35-55
  calories per serving, 7 grams of protein and 1-3
  grams of fat.
• Meats, eggs, cheese, cottage cheese and tofu are
  in this group

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Proteins one serving

• 1 oz turkey, chicken -white meat (skin removed)
• 1 oz most fish
• 1 oz most lean beef (tenderloin, flank steak,
  London broil
• ¾ cup cottage cheese
• 2 egg whites or 1 whole egg
• 1 oz lean pork (tenderloin)
• 1 oz low fat cheese
• 3 oz tofu
• ¼ cup part skim ricotta
• 1 T peanut butter

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Healthier Proteins

• Fish a few times a week (baked, broiled, steamed)
• White meats chicken, turkey, pork (baked,
  broiled, stir fried without excess oil)
• Egg whites
• Cottage cheese

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Fats

• Each serving of fats contains about 45 calories.
• Use sparingly!
• Includes condiments and other items.

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Fats one serving

• 1 tsp oil
• 1 tsp butter/margarine OR 1 T reduced fat
  margarine
• 1 tsp mayo OR 1 T reduced fat mayo
• 1 T cream cheese OR 2 T reduced fat cream cheese
• 1 T salad dressing
• 8-10 olives
• 1 slice bacon

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Healthier Fats

• Try and not to add whenever possible.
• Use oil spray to cook.
• Use reduced fat dressings.
• Choose different condiments to flavor or season
  foods such as mustard.

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1200 and 1600 Calorie Diets
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Keep Track for Free!!!

• http//hp2010.nhlbihin.net/menuplanner/menu.cgi
• 1200, 1400, 1600, 1800 and 2000 calorie diets
• Calculate for your intake

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Freebies

• Low Sodium Broth
• Decaf Tea/Coffee without sugar/cream
• Sugar Free gums, candies (peppermint!)
• Spices
• Still hungry, eat raw veggies!!!!

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Need help

• Motivation
• Going out to dinner
• Clubs at work
• Avoid failure
• Frozen dinner
• Pre plan- effort
• Why do you eat

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Combination Foods

• Look at the Nutrition Label
• Homemade?
• Soups, Stews, Casseroles
• Burritos, etc

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Using Points?
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When in doubt

• Email me
• jflynn_at_holmdelschools.org
• This Power Point and copies of the 1200 and 1600
  calorie diet will be on my web site in the
  General Science link. http//www.teacherweb.com/
  nj/williamrsatzmiddleschool/mrsjflynn/