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Nutrition for Everyday Living

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Serving size on a package vs. nutritional serving size ... 1/3 cup cooked rice, barley, couscous, lentils or beans. banana. Small baked potato (3 oz) ... – PowerPoint PPT presentation

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Title: Nutrition for Everyday Living


1
  • Nutrition for Everyday Living
  • Jen Flynn, RD

2
Nutrition in the News
  • Popular diets
  • Foods that heal
  • Single Study
  • Common Sense

3
How healthy are you?
  • Healthy BMI 20-25
  • http//www.nhlbisupport.com/bmi/

4
Metabolism
  • Increase Metabolism
  • Exercise
  • Water intake
  • Caffeine, Spicy foods
  • Decrease Metabolism
  • Alcohol
  • Age

5
Labels
  • Reading a label
  • Serving size on a package vs. nutritional serving
    size
  • What to look for serving size, calories, fiber
    and fat

6
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
7
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?

8
Nutrient/Calorie Intake
  • Carbohydrates 60
  • Protein 20
  • Fats 20
  • Water (1/2 gallon a day)

9
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.

10
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

11
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

12
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.

13
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!

14
Vegetables One serving
  • ½ cup cooked
  • 1 cup raw
  • ½ cup vegetable juice (V8)

15
Healthier Vegetables
  • V8 only recommended vegetable juice
  • Greens dark green lettuce, spinach, broccoli,
    peppers, artichokes
  • Reds peppers, tomato
  • Yellows peppers
  • Orange carrots
  • Others mushrooms

16
Fruits
  • Most fruits contain 60 calories per serving and
    15 grams of carbohydrates.
  • Fresh is best and frozen is a good alternative.

17
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

18
Healthier Fruits
  • Avoid juice whenever possible but if you drink
    make sure it is 100 juice
  • Berries are the best!
  • Grapefruit
  • Mellon
  • Grapes
  • Pears

19
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.

20
Milk/Yogurt One serving
  • 8 oz fat free or 1 milk
  • ¾ - 1 cup low or nonfat yogurt

21
Healthier Milk/Yogurt
  • Milk now with DHA
  • Choose yogurt over milk when possible
  • Choose yogurt with added fibers

22
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

23
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

24
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

25
Fats
  • Each serving of fats contains about 45 calories.
  • Use sparingly!
  • Includes condiments and other items.

26
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

27
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.

28
1200 and 1600 Calorie Diets
29
Keep Track for Free!!!
  • http//hp2010.nhlbihin.net/menuplanner/menu.cgi
  • 1200, 1400, 1600, 1800 and 2000 calorie diets
  • Calculate for your intake

30
Freebies
  • Low Sodium Broth
  • Decaf Tea/Coffee without sugar/cream
  • Sugar Free gums, candies (peppermint!)
  • Spices
  • Still hungry, eat raw veggies!!!!

31
Need help
  • Motivation
  • Going out to dinner
  • Clubs at work
  • Avoid failure
  • Frozen dinner
  • Pre plan- effort
  • Why do you eat

32
Combination Foods
  • Look at the Nutrition Label
  • Homemade?
  • Soups, Stews, Casseroles
  • Burritos, etc

33
Using Points?
34
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/
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