Healthy Nutrition

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Healthy Nutrition

• LT Leza Phillips
• Registered Dietitian
• Certified Personal Trainer

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Objectives

• Understand healthy nutrition goals
• Identify the important nutrients to health
• Identify common mistakes people make
• Explain the importance of meal planning for
  sustaining energy using the Food Guide Pyramid
  and Nutrition Facts Label

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Dietary Guidelines for Americans

• Make smart choices from every food group
• Mix up your choices within each food group
• Find your balance between food and physical
  activity
• Get the most nutrition out of your calories

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Dietary Guidelines for Americans

• Nutrition Know the factsRead food labels
• Play it safe with food
• If you choose to drink alcohol, do so in
  moderation

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Nutrients Needed To Maintain Good Health

• Carbohydrates 4 Cal/g
• Starches
• Sugars
• Fiber
• Proteins 4 Cal/g
• Meat and dairy
• Fats 9 Cal/g
• Mono and poly unsaturated
• Saturated (BAD)
• Trans (BAD)

Vitamins Minerals Water
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What is a Calorie?
A measure of energy 1 pound of Fat 3500
Calories To lose weight you must burn more
Calories than you eat!
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Common Mistakes We Make

• Not reading labels
• Skipping meals
• Poor quality snacks
• Too much partying
• Eating too fast
• Fad diets
• Wrong choices in restaurants
• Not enough fluids
• Portion control

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Label Reading You read the label on your clothes,
why not your food?
? Start Here
?
?
?
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Mistake 2

• Skipping meals
• Slows metabolism we conserve energy
• Overeat at next meal
• Rush to next meal and make unhealthy choices
• Possible low blood sugar, fatigue
• Less concentration
• Eat more at breakfast, tend to eat less later

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Breakfasts on the Go

• Less Healthy Option
• Kids cereal with 2 or whole milk
• More than 4 egg yolks per week
• Donuts, pastries, extra large muffins
• Bagels loaded with cream cheese
• Biscuits or croissants with sausage, bacon,
  cheese
• Lattes, mochas, and cappuccinos with whole milk
  or cream

• Healthier Option
• Unsweetened cereal with 1 or skim milk
• Fruit and Light Yogurt or cottage cheese
• Granola Bars or Meal Replacement Bars
• Small bagels with jam or low fat cream cheese
• Breakfast sandwiches on toast or English muffin
  with ham or Canadian bacon
• Coffees with skim milk, sugar sub

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Mistake 3

• Unhealthy snacks
• Snacking is good, some of our choices are bad
• Keeps our energy up and our appetite low
• High calorie, high fat, poor nutrients
• Think small
• Vending machines are unreliable
• Soda BAD!

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Snack Attacks
Snacking as part of your daily meal plan
increases your metabolism and staves off hunger
and overeating. Choose Lower Fat/Calorie Snacks
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Quick Healthy Snacks

• Low-fat milk
• Light yogurt
• Fresh fruit
• Canned fruit
• Carrot celery sticks
• Vegetable juice
• Small bowl of cereal
• Goldfish crackers
• Whole wheat toast

• Pretzels
• Low-fat popcorn
• Pudding
• Graham crackers
• Granola bars
• ½ Sandwich
• Tuna Fish pouch

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Mistake 4

• Too much drinking
• Alcohol is a depressant drug
• High Calorie 7 Cal/g
• Converts to fat when metabolized
• Causes the body to burn less fat
• Can cause low blood sugar
• Increases triglycerides
• Increases blood pressure
• Can cause liver damage
• If you drink alcohol, do so in moderation

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Mistake 5

• Eating Too Fast
• Savor your food
• 15-20 minutes for your stomach to signal your
  brain youre full
• Put down the fork and sit back in your chair!

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Mistake 6

• Fad diets lose weight quick
• They do not change the eating habits that
  originally made you overweight
• Keys to Weight Loss
• Moderate Calorie restriction
• A low fat, low-sugar, high-fiber diet
• Regular aerobic exercise and strength training
• Behavior/lifestyle changes that include the above

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Keys to Weight Loss Moderate Calorie Restriction

• Starving yourself turns down your bodys
  furnace
• Crash dieting changes the bodys composition,
  result Muscle Loss
• Temporary eating plans/fad diets lead to
  re-gained weight

• Moderate calorie restriction minimums
• 1200 for women
• 1500 for men
• Lose 1-2 pounds per week
• Set reasonable realistic goals

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Keys to Weight Loss A low-fat, low-sugar, high
fiber diet

• One fat gram 9 calories
• Dietary fat is easier to convert to stored body
  fat
• General fat needs 30 of Calories or less
  66 grams for men, 50 grams for
  women
• Refined and processed foods can be loaded with
  sugars and very little fiber
• Sugar adds extra calories, but no nutrients
• Fiber needs 25-35 grams per day
• Fiber assists fullness and satisfaction, aids
  digestion, helps stabilize blood sugar
  levels, and lowers cholesterol

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Mistake 7

• Eating out frequently at the wrong restaurants
• Choosing a Healthy Restaurant
• Look for those with healthier choices on the menu
• Large variety on the menu
• Offers various side dishes
• Choose vegetables more often
• Avoid the temptation of loaded baked potatoes
• Avoid buffets All you can eat
• It is lack of portion control that can get you in
  trouble
• For fast food choose delis or grilled chicken
  over burgers

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Mistake 8Water and Fluids Are Essential

• Water is essential for life!
• We need at least 8 glasses (2 quarts) per day
• Exercise and severe weather increase water needs.

• Necessary with a high-fiber diet to prevent
  constipation
• Carries nutrients and O2 to your cells
• Most importantly - drinking water burns
  Calories!!!

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Mistake 9

• Americans have no idea what a proper serving size
  is
• Common incorrect portion sizes
• Starches
• 1 or 2 cups
• Meat
• 9 - 12 oz
• Drinks
• 20 - 32 oz
• Portion control is critical
• Measure portions to establish a reference
• May be shocked by proper size portions

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MyPyramid Recommended Food Intake
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SummaryDaily Nutrition Goals

• Less saturated fat, trans fat and sugar
• Whole grains in place of refined foods
• 5-9 servings fruits and vegetables
• 2-4 servings of low fat dairy foods
• Dont focus on meat
• Moderate portions to control weight
• Variety and balance are key

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Contact Information

• NNMC Dietitians Office
• 295-5360
• My email lmphillips_at_bethesda.med.navy.mil
• Health Promotion Office
• 295-5502