nutrition basics - thrive · 2018-03-14 · nutrition basics . roseville & sacramento medical...
TRANSCRIPT
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Nutrition Basics Roseville & Sacramento Medical Centers Nutrition Advice (916) 614-4979 or [email protected]
Health Education Department – Nutritional Services
mailto:[email protected]
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Objectives
To encourage regular, well-balanced meals with a variety of foods To provide tools necessary to plan healthy meals
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What would you like to get
out of this class?
3 November 7, 2016 | © 2011 Kaiser Foundation Health Plan, Inc. For internal use only.
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Healthy Eating
Regular, well-balanced meals Healthy food choices Fewer sweets and “junk food” Appropriate portion sizes
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Dietary Guidelines Balance Calories Enjoy your food, but eat less. Avoid oversized portions.
Foods to eat more often Make half your plate fruits and vegetables. Make at least half your grains whole grains. Switch to fat-free or low-fat (1%) milk or unsweetened soy, almond or
rice milk.
Foods to eat less often Cut back on foods high in solid fats, added sugars and salt Compare sodium in foods like soup, bread, and frozen meals—and
choose foods with lower numbers. Drink water instead of sugary drinks.
5 November 7, 2016 | © 2011 Kaiser Foundation Health Plan, Inc. For internal use only.
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The Plate Method fruit
(1/2 cup
or tennis ball size)
1/2 plate
vegetables
1 cup milk or light yogurt
1/4 plate fish, poultry, lean
meat, vegetable
protein
1/4 plate grain,
bean, starchy
vegetable, bread
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Food label Check the serving size and number of servings
Check calories if you like
Limit these nutrients: Fats, Cholesterol, Sodium
Quick guide to % Daily Value 5% or less is low
20% or more is high
Get enough of these nutrients:
Vitamin A, Vitamin C, Calcium, Iron
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Limit Sodium
Aim for less than 2,300 mg of sodium daily One teaspoon of salt = 2,300 mg of sodium Average American eats 2,900 - 4,300 mg/day
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High Sodium Foods
Seasonings
Salt and seasoned salt Garlic salt Celery salt Lemon pepper Onion salt Accent Monosodium Glutamate (MSG) Bouillon Packaged seasonings
Bottled Sauces
Catsup Soy s auce Fish sauce BBQ sauce Steak s auce Worcestershire sauce Salad dressing (more than 1 Tbsp)
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More high sodium foods
Cured meats (ham, bacon, sausage, pastrami, hot dogs, lunch meats, smoked meats/fish) Canned goods (soups, vegetables, meats, tuna, beans) Salted snack foods (chips, pretzels, crackers, nuts) Frozen TV dinners and packaged meals Baked goods Other foods (bread, pickles, olives, cheeses, sauerkraut, buttermilk, restaurant foods)
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Small changes make a large difference
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Eating Out
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Tips for eating out Ask for water, low-fat or fat-free milk, unsweetened tea, or
other drinks without added sugars. Start your meal with a salad. Ask for salad dressing on the side and use it in moderation. Ask for whole wheat bread, brown rice or corn tortillas (any
whole grain). If portions at a restaurant are larger than you want:
– Order an appetizer or a side dish only. – Share with a friend or family member. – When food is delivered, set aside half the entrée to take home. – Resign from “clean your plate” club. When you’ve eaten enough,
leave the rest. www.healthydiningfinder.com
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http:www.healthydiningfinder.com
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Healthier foods are lower in CALORIES Comapare healthy foods to other foods with the same calorie value.
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What’s in your snack?Compare healthy snacks vs. high calorie snacks
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What’s in your drink?
Compare sugar in various drinks.
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Limit added sugars (sweets)
Men: 150 Calories per day or 9 teaspoons per day (36 grams per day) Women: 100 Calories per day or 6
teaspoons per day (24 grams per day)
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Assessing your needs
www.choosemyplate.gov www.supertracker.usda.gov www.calorieking.com www.myfitnesspal.com www.loseit.com
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http:www.loseit.comhttp:www.myfitnesspal.comhttp:www.calorieking.comhttp:www.supertracker.usda.govhttp:www.choosemyplate.gov
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Based on the lnfonnatlon you provided, this Is your dally r&ommended amount for each food group.
Make haH your grains whole A im for at least 3 ounces of whole g rains a day
Vary your veggies
Aim for these amounts each week: Dartc. green veggies = 1 112 cups
Red & orange veggies = 5 112 cups
Beans&peas = 1 112 cups
Starchy veggies = 5 cups
Other veggies = 4 cups
Find your balance between food and physical activity
Be physically active for at least 150 minutes each week
Your results are based on, a 2000 Calorie pattern.
Focus on fruits
Eat a variezy of fruit
Choose whole or cut-up fruits more often than fruit juice
Get your cak ium-rich foods Dr ink fat-free or low-fat 11%) milk, for the same amount of calcium and other nutrierits as whole mi lk, but less tat and Calories
Select fat"free or low-fat yogurt and cheese, or try calcium-fonified soy products
Go lean with protein
Twice a week, make seafood the protein on your plate
Vary your protein routinechoose beans, peas, nuts, and seeds more often
Keep meat and poultry portions small and lean
Know your limits on fats, sugars, and sodium
your allowance for o ils is 6 teaspoons a day. Limit calories from solid fats and added sugars to 2 60 Calories a day. Reduce sodium intake to less than 2300 mg a day.
This Calorie level is only an estimate of your needs.. M onitor your body weight to see if you need to adjust your calo rie intake.
fl& KAISER PERMANENTE"
My food plan
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Check how you did today and set a goal to aim for tomorrow
Write i n Your Food Choices fo.-Today
Food Group Tip
Make at least half your grains whole g ra ins
. era II
A im for variety every day p ick vegetables from sev subgroups: Dark green, red & orange, beans & p starohy, and other veggies
eas,
Select fresh, frozen, canned, and dried fruit more often than juice
Include fat-free and
A im for variety-dloose seafood, lean meat & poultry, beans, peas, m.1 and seeds each week
IS,
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How did you do today? 0 Great 0 So-So 0 Not so Great My food goal for tomorrow is :
Based on a 2-000 Calorie pattern. Your Goals Are: -6 ounce equivalents ( 1 ollllce equivalent is abolJ[ 1 slice bread; 1 01J1oe ready-to-eat cereal; or V2 cup oooted rice, pasia, or cereal!
2 ¥2 cups ( 1 cup is 1 cup raw or cooked vegeTab le~ 2 cups leafy salad grems, or 1 cup1 ooqi, vegetable puioel
= 2 cups 11 cup is 1 c~ ra.v or cooked fruit, V2 cup dried rrui~ or 1 cup 1 oo:lb fruit juice)
3 cups. ( 1 cup is 1 CLIP milk, yogu~ or foniied scy beverage; 1 V2 ounces natural cheese; or 2 ounces processed cheese>
5 ¥2 ounce equivalents ( 1 Ollllce equivalem is 1 0L111oe lean mear, poduy, or seafood; 1 egg; 1 Tbsp peanut burrer; 11. cup cooked beans or peas; or 1/:2 ounce nutS or seeds)
Be physically active for at feast 150 minutes each week.
Match Your Food Choices witti Each Food Grou,p
Some foods and drinks, suc"h as sodas, cakes, cookies, donuts, ice creall\ and candy, are high in fats and sugars. Limit your imake of these.
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Estimate Your Total
ou:nce equiva'lents
cups
cups
cups
ou:nce equiva'lents
minutes
fl& KAISER PERMANENTE"
My daily food plan worksheet
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Resources Nutrition Advice: 916-614-4979 or
Health Education Department- MyPlate Plant to Plate cookbook (includes videos) The Ultimate Diabetes Meal Planner Other classes
– Diabetes Nutrition class – Managing Your Weight class – Plant-Based Nutrition class
www.healthydiningfinder.com Online Health Coach: SMART eating
– kpdoc.org/healthcoach 21 November 7, 2016 | © 2011 Kaiser Foundation Health Plan, Inc. For internal use only.
http:www.healthydiningfinder.commailto:[email protected]
Nutrition Basics�Roseville & Sacramento Medical CentersObjectivesWhat would you like to get out of this class?Healthy EatingDietary GuidelinesThe Plate MethodFood labelLimit SodiumHigh Sodium FoodsMore high sodium foodsSmall changes make a large differenceEating OutTips for eating outHealthier foods are lower in CALORIES�Comapare healthy foods to other foods with the same calorie value.What’s in your snack? �Compare healthy snacks vs. high calorie snacksWhat’s in your drink?�Compare sugar in various drinks. Limit added sugars (sweets)Assessing your needsMy food planMy daily food plan worksheetResources