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Moncrief Army Community Hospital Mission Essential Nutrition

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Sample High-Fat, High-Calorie Menu in DFAC ... For the 'Do-it-yourselfers:' Free online food journal/calorie counter. www.fitday.com ... – PowerPoint PPT presentation

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Title: Moncrief Army Community Hospital Mission Essential Nutrition


1
Moncrief Army Community HospitalMission
Essential Nutrition
  • Maureen R Giorio, RD
  • 1LT, SP
  • Nutrition Care Division
  • 803-751-2489

2
AGENDA
  • Why is nutrition essential
  • Nutrition Basics
  • Calculating your nutrition needs
  • Nutritions role in activity healing
  • Healthy food choices
  • Weight maintenance

3
Good Nutrition is Essential!
  • Fuel for body aids in good health
  • Necessary for weight maintenance
  • Reduces risk of disease
  • Military must!
  • Needed for physical performance
  • Increases alertness

4
Exercising is Essential
  • KEY part of weight maintenance
  • More lean muscle higher metabolism
  • Cardiovascular
  • Goal 3 days/week for at least 20 minutes
  • Strength and Endurance Exercise
  • Work major muscle groups 2-3 times per week
  • Stretching
  • After every workout (cardio or strength)

5
Healthy Body Weight
  • Methods to determine healthy body weight
  • Army Weight Standards (AR 600-9)
  • Body fat measurement
  • 15-18 for men (under age 30)
  • 20-27 for women (under age 30)
  • BMI chart
  • HeightWeight (ratio)
  • Poor assessment for athletes and elderly

6
Food Nutrients
  • Non-Energy Nutrients
  • VITAMINS
  • MINERALS
  • WATER
  • Essential to diet, but do NOT contain kcals
  • Energy Nutrients
  • CARBS
  • PROTEINS
  • FATS

7
Activity
  • Find your BMI on chart provided
  • Record BMI on your worksheet
  • Calculate protein and calorie needs

8
Calorie Weight Connection
  • Takes 3500 calories to build a pound!
  • Break down pounds by
  • Reducing food intake
  • Increasing physical activity
  • Rec. weight loss rate
  • 1-2 lb per week
  • i.e. reduce/burn 500-1000 kcal/day
  • Warning keep diet above 1200 kcal/d

9
Understanding Energy
Bread Pasta, Rice Cereals Fruits
Milk
Nuts, Seeds Animal meats Eggs Soy, Tofu
Fish
Oils, butter Mayo Shortening Salad dressing
10
THE CARBOHYDRATE
  • Energy Production
  • Fuel for muscles and brain
  • Loaded with Vitamins, minerals, and fiber
  • Should be 45-50 total calories
  • Two Types
  • Complex (contain many nutrients)
  • Simple (few nutrients)

11
Sugar Simple
  • Most refined carbohydrate
  • Look for added sugar in the label
  • Sucrose, dextrose, High fructose corn syrup,
    honey, maple syrup, fructose sweetener, molasses
  • Naturally occurring sugar
  • Fructose fruit
  • Lactose milk

12
Choosing Carbs
  • Carbs can be calorie dense watch portions
    carefully!
  • COMPLEX Carbs are best
  • High fiber!
  • Low sugar!
  • Sources
  • Breads, cereals
  • Pasta, rice
  • Fruit
  • Sugar
  • Milk, yogurt

13
Carb Quiz which are good carbs?
  • White rice
  • Wheat bread
  • Pasta
  • Pancake
  • Cookie
  • Oatmeal
  • Grits
  • Soda
  • Brown rice
  • White bread
  • Bran muffin
  • Wheat wrap
  • Ice cream
  • 100 OJ
  • Apple
  • Skim milk

14
Carb tips
  • Eliminate added sugar
  • Soda, candy, sugar in coffee
  • Use sugar subs or diet products
  • Choose complex high-fiber carbs
  • ? digestive steps to break down into sugar
    steady lasting energy
  • Dont drink your fruit!
  • Missing out on valuable fiber
  • Portions are small

15
More Carb Tips
  • Portions
  • Majority of starchy sides ½ cup
  • Including PEAS, CORN, POTATO
  • Fresh fruit 1 cup
  • Canned fruit ½ cup
  • 100 juice 4 oz
  • Milk and yogurt 1 cup (8 oz)
  • Recommend

16
PROTEIN
  • Bodys building Block (Skin, hair, muscles)
  • Can be used for energy when carbs not avail
  • Should be 15-20 total calories
  • Excessive amounts toxic to body
  • Damage kidneys, bones, cause dehydration and
    gastrointestinal problems

17
Choosing Proteins
  • Proteins
  • Animal meats
  • Egg whites
  • Low-fat cheese
  • Low-fat milk
  • Nutrition bars
  • Alternate Proteins
  • Soy
  • Tofu
  • Beans/lentils
  • Nuts
  • Seeds

High fat content high calories
18
Choosing Proteins
  • Typically buddied-up with fat.
  • Leaner animal meats
  • Fish
  • Skinless poultry
  • 95 lean ground beef, ground sirloin
  • loin and round cuts beef, pork, lamb
  • Grilled, Baked, Broiled, Roasted
  • NOT FRIED!

19
Protein Portion Tips
  • 3-4 oz animal meat deck cards
  • Recommend
  • Nuts 1 shotglass
  • Seeds ½ cup
  • Cheese 2 dominos
  • Egg whites 2-3
  • Watch portions cooking methods!

20
FATS
  • Bodys insulator protects vital organs
  • Aids absorption of Vit A, E, D, K
  • Causes release of satiety hormone
  • Should be
  • Energy Reserve (fat storages)

21
Choosing FatsRemember fat high calories!
  • Unsaturated fats
  • Olive, canola, peanut oils, etc.
  • Lite-salad dressings
  • Nuts
  • Seeds
  • Peanut butter
  • Seafood
  • Granola
  • Avacado
  • Saturated fat
  • Butter
  • Bacon, salami
  • Fatty meat cuts
  • Full-fat dairy
  • Trans-fats
  • Commercial frying oil
  • Stick margarine
  • Shortening
  • Chips, crackers

22
Tips on Fats
  • Use low-fat condiments
  • Especially mayo (100 kcal/Tablespoon!)
  • Avoid adding fat to food
  • Use herbs/spices, lemon/lime
  • Choose unsaturated fats
  • Rec

23
Food Labels
  • First item to look at?
  • Serving size!
  • Lower fat choices
  • 3g or less per 100 kcals
  • Total Carbs
  • Ensure majority of grams are not from sugar
  • Fiber
  • 3 or more grams

24
WATER!!
  • Body is 60-70 H2O
  • 64-80 oz/d minimum
  • Any NON-caffeinated/Alcoholic liquid counts
  • 8-12 oz/15-min activity
  • Thirst often masked by hunger

25
Hidden Calories Fat
  • Soda (140 cal per can)
  • Juices (same as soda)
  • Alcohol
  • Peanuts/Sunflower Seeds
  • Fried Foods
  • Whole milk
  • Skin on poultry
  • Cheese
  • Fat free items
  • Condiments (butter, mayo, sour cream, salad
    dressing)

26
If you need to GAIN Weight
  • Snacks in between all meals (granola bar, trail
    mix)
  • Choose extra serving of lean meats/chicken/fish/dr
    ied beans
  • Choose calorie dense foods
  • Peanut butter (PBJ or PB w/crackers)
  • Nuts
  • Whole milk, cheese, yogurt
  • Instant Breakfast mixed w/ whole milk

27
Common Soldier Profiles-that hinder weight loss-
  • Skipping meals
  • Stuck in barracks/DFAC

28
Skipping Meals
  • Skipping meals sabotages metabolism!
  • Prevents weight loss
  • Ruins bodys efficiency for burning food (fuel)
  • Also encourages overeating
  • Tend to eat 1-2 LARGE meals
  • Usually high-fat foods

29
Solution repair metabolism
  • 1. Exercise
  • ? Lean muscle ?er metabolism
  • Improves bodys fuel-burning efficiency
  • 2. Eat more frequently
  • 4-5x per day
  • Note NOT 4-5 meals per day!
  • Getting started
  • Add a small snack where a meal is normally
    skipped
  • Decrease portions on usual meal
  • After several weeksadd 1-2 more small snacks
  • Increase intake gradually!

30
Stuck in the barracks / DFAC
  • Choosing the wrong meal
  • Tend to eat the same foods repetitively
  • Usual villains ? fat, ? kcals, ? sodium, and low
    nutritional value food choices
  • Low amounts fruits and veggies

31
Solutions
  • Make use of what is available
  • Fresh fruit
  • Low-fat milk for added protein
  • Baked/grilled entrees
  • Sandwiches on whole wheat
  • Slow down!
  • 20-minute rule
  • Eat ? veggies high-fiber foods
  • Creates a full sensation helps trap calories

32
Sample High-Fat, High-Calorie Menu in DFAC
  • Breakfast Eggs, bacon, grits, biscuit, butter,
    jelly, orange juice, whole milk
  • Lunch BBQ ribs, macaroni and cheese, creamed
    spinach, cornbread, chocolate cream pie, Kool-aid
  • Supper Fried chicken, mashed potatoes with
    butter, corn, biscuit, brownie, apple juice

33
Sample Healthy Menu in DFAC
  • Breakfast Raisin Bran, skim milk or yogurt,
    fruit
  • Lunch Baked fish, steamed rice, carrots, whole
    wheat bread, salad, fruit, skim milk
  • Supper Baked chicken (remove skin), mashed
    potatoes, small amount of gravy, broccoli, whole
    wheat bread, gelatin with fruit, skim milk

34
Strides Toward Healthy Eating
  • Record your routine
  • Identify your problem area
  • Identify where proposed solutions fit in
  • Introduce one behavioral change at a time
  • Make changes you can live with
  • Choose healthier food products (see handouts)
  • Monitor portions
  • Drink more fluids (decaf, non-alcoholic)
  • Expect set-backs
  • Exercise consistently
  • Read food labels!

35
You are Not Alone!
  • MACH Nutrition Clinic is here to help you.
  • Set up appointment by calling
  • 751-2489
  • For the Do-it-yourselfers
  • Free online food journal/calorie counter
  • www.fitday.com
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