Nutrition 101: Navigating the Nutrition Superhighway

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Nutrition 101 Navigating the Nutrition
Superhighway

• Presented by Bill Byron

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First and Foremost

• For best results Variety is key to a healthy
  diet.

American Institute for Cancer Research -
http//health.msn.com/dietfitness/articlepage.aspx
?cp-documentid100096729
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Lets Get Started with the Basic Building Blocks
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Nutrient Numbers Game

• Vitamins/Minerals (0 cal)
• Carbohydrates (4 cal/gram)
• Fats (9 cal/gram)
• Proteins (4 cal/gram)
• Alcohol (7 cal/gram)

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Carbohydrate Sources

• What is the best source for carbohydrates?

The best sources of carbohydrates - fruits,
vegetables, and whole grains - deliver essential
vitamins and minerals, fiber, and a host of
important phytonutrients.
http//www.hsph.harvard.edu/nutritionsource/carb
ohydrates.html - Harvard School of Public Health
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Fat Sources

• Monounsaturated fats
• I.e. olive oil, canola oil, almonds, avocado
• Polyunsaturated fats
• I.e. fatty fish, walnuts, corn and soybean oils
• Trans fats
• I.e. most margarines, shortening, fried chips
• Saturated Fats
• I.e. red meat, dairy, chocolate

Good fats (mono- and poly-) decrease bad
cholesterol (LDL) while increasing good
cholesterol (HDL).
http//www.hsph.harvard.edu/nutritionsource/fats
.html - Harvard School of Public Health
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Why Omega-3s?

• The American Heart Association recommends that
  healthy individuals or those at risk for
  cardiovascular disease eat two fatty fish meals a
  week to promote overall good heart health.

American Heart Association - http//www.american
heart.org/presenter.jhtml?identifier4632
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Margarine vs. butter debate

• So, what should you choose to use? The best
  option is to use liquid vegetable oils or a soft
  tub margarine that is labeled trans fat free or
  non-hydrogenated. If you choose a soft margarine,
  be sure that it's also low in saturated fat.

Harvard School of Public Health -
http//www.hsph.harvard.edu/nutritionsource/fats.h
tml
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Protein Sources

• By choosing lean protein choices you reduce the
  risk for heart disease. Lean proteins include
  skinless chicken, fish, low-fat dairy products
  and legumes.

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Why is Fiber Important?

• Fiber has long been known to relieve
  constipation, but it also can reduce the risk of
  developing diabetes and heart disease.
• Soluble Fiber slows digestion while Insoluble
  Fiber adds bulk to waste and speeds passage of
  food in digestive system and absorption.

http//www.mayoclinic.com/health/fiber/NU00033 -
Mayo Clinic
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Water, water everywhere

• To replace fluids lost from daily activities the
  average person should drink eight 8-oz. glasses
  of fluid per day.
• Water regulates body temperature, cushions and
  lubricates brain and joint tissue, transports
  nutrients and carries waste away from the cells.

http//www.cnn.com/HEALTH/library/NU/00283.html
courtesy of CNN and the Mayo Clinic
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The Hidden Truth Sugar and Salt

• Excess salt in the diet can contribute to heart
  disease, high blood pressure and stroke. The
  average daily consumption of salt should be no
  more than 2400 mg.
• Sugar is found in many foods particularly in the
  form of high fructose corn syrup. Due to its
  affordability it has oftentimes replaced sugar as
  a sweetener and preservative.

http//www.mayoclinic.com/health/high-fructose-cor
n-syrup/AN01588 - Mayo Clinic
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Now, It Is Time to Size Things Up!
I caught a fish this big!
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The New Food Pyramid

• Accounts for age, activity level and gender.
• Website provides
• Meal tracking worksheets
• Sample menus
• Childrens games/programs
• Vegetarian diets

http//www.mypyramid.gov/
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MyPyramid Suggestions

• Make half of your grains whole
• Vary your veggies
• Focus on fruit
• Get your calcium rich foods
• Go lean with protein
• Find your balance between food and physical
  activity

http//www.mypyramid.gov/tips_resources/index.html
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Standard Serving Sizes

• Food/Serving
• Chopped vegetables ½ cup
• Raw leafy vegetables 1 cup
• Fresh fruit 1 med. Piece
• Dried fruit ¼ cup
• Pasta, rice, cooked cereal ½ cup
• Cereal ¼ to 1 ¼ cups
• Dried Beans ½ cup cooked
• Meat, poultry, seafood 3 oz.
• Nuts 1/3 cup
• Cheese 1 ½ oz.

• Looks like
• ½ baseball
• adult fist
• 1 baseball
• 1 golf ball
• ½ baseball
• varied
• ½ baseball
• deck of cards
• Level handful
• 4 dice

http//www.aicr.org/site/PageServer?pagenamepub_n
ap_ssw
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Choosing the Right Freezer Meal

• Freezer meal guidelines
• 16 grams of protein
• 40 grams of carbs or less
• 8 grams of fat or less
• 600 mg of salt or less
• add a cup of vegetables

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A Cereal World

• Try oatmeal with milk, almonds, and fresh fruit
• Cereal guidelines
• 10 grams of sugar or less
• 3 grams of fiber or more
• mix sweetened cereal with whole grain cereal
• eat something you like

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Take the Fat out of Fast Food

• Limit
• mayonnaise and tartar/special sauces
• burgers
• french fries
• processed cheese
• fish filet (w/ cheese/tartar)
• fried foods
• soda and milkshakes

• Try
• grilled chicken.
• ketchup or mustard.
• fruit/yogurt snack
• veggie burgers.
• 100 juice or low-fat milk.
• grilled chicken salad.
• low-fat/low-calorie dressing.

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Choosing Lean Beef

• USDA defined lean cuts (total fat, saturated
  fat)
• top round (4.6, 1.4)
• bottom round (4.9, 1.7)
• eye round (4.0, 1.4)
• round tip (4.1, 1.6)
• flank steak (6.3, 2.6)
• tenderloin or top sirloin (4.9, 1.9)
• 95 lean ground (5.1, 2.4)
• T-Bone Steak (8.2, 3.0)
• Chuck Shoulder Pot Roast (5.7, 1.8)

http//www.beefitswhatsfordinner.com/nutrition/lea
ncuts.asp
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Lunch on the Go Guide to Meal Replacement Bars

• Include a piece of fruit for added fiber.
• Meal replacement bar guidelines
• 10 15 grams of protein
• 7 grams of fat or less
• 200 250 calories

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Healthy Snacking Ideas

• Try
• dried fruit
• fruit with a dip
• veggies with salsa or hummus
• veggies with bean dip
• yogurt
• soy milk
• canned tuna
• bean salad

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Labels and Claims
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• How to Read a Food Label
• Step 1 Start with the Serving Size
• Step 2 Figure out the Fat
• Step 3 Size up the Sodium
• Step 4 Dont forget Dietary Fiber
• Step 5 Pick up on the Protein

Based on 2000 calories for healthy woman,
children and older adults. 2500 calories for
healthy men.
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Dont Be Fooled By Low Fat
Low Calorie 40 calories or less Light or Lite One
third fewer calories or 50 or less fat than
regular product Fat-Free Less than half a gram
of fat Low-Fat 3 grams of fat or less Reduced
Fat 25 less fat than regular product Fewer or
Less Cal. At least 25 fewer calories than
regular product
3 cookies 150 Calories 4.5 grams of fat
3 cookies 160 Calories 7 grams of fat
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Dont Judge A Book by Its Cover

• A cheeseburger and an Advantage bar both have 6g
  saturated fat

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Watch Your Portion Size
8 fl oz. cup 100 Cal. 0 Fat 25
Carbs. 12 fl. oz can 150 Cal. 0 Fat 37
Carbs. 20 fl. oz bottle 250 Cal. 0 Fat 63
Carbs. 1 liter bottle 400 Cal. 0 Fat
100 Carbs 2 liter bottle 800 Cal. 0 Fat
200 Carbs.
Small 2oz. 160 Cal. 1.5 Fat 30 Carbs 7
Pro. Medium 3oz. 240 Cal. 2 Fat 45 Carbs. 10
Pro. Large 4oz. 320 Cal. 3 Fat 60 Carbs. 13
Pro.
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Shopping Tips
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Super Foods

• Salmon - Good source of protein omega 3 fatty
  acids.
• (shown to decrease LDL and increase HDL)
• Soy - great substitute for animal products.
• (high in protein and amino acids known to
  reduce LDL)
• Greens - broccoli, asparagus, green beans, kale
• (packed with vitamin A, C , iron, calcium)
• Berries fresh berries are powerful
  disease-fighting food.
• (high in vitamin C, folate, fiber nutrients.)
• Whole Grains Packed with valuable antioxidants
  not found in fruits and vegetables.

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Navigating the Grocery Store Superhighway

• Sure Bet Stick to the outside aisles
• Dont forget the legumes, whole grains and
  cereals
• Read labels carefully minimal processing
• Keep it skinny on the dairy

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Choosing a Multivitamin

• 100 RDA of these
• B-1
• B-2
• B-3
• B-12
• B-6
• Vitamin A, C, D, E
• Folic Acid

• Other essentials
• Copper .9 mg
• Selenium 50 mcg
• Zinc 11 mcg
• Magnesium 100 mg
• Iron (women) 18 mg

This advice does not replace the advice of your
healthcare team.
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Choosing and Using a Multivitamin

• Avoid megadoses
• Look for the USP (United States Pharmacopeia)
  label
• Beware of gimmicks
• Check for expiration dates
• Store all vitamin and mineral supplements safely

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Health and Safety Precautions Cooking meat

• hamburgers (ground meats and sausages, including
  pork sausages) 155º F.
• steaks and other beef, veal, lamb, fish and
  shellfish 145º F
• poultry 165º F
• pork (except pork sausage) 145º F

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How to tell when food goes bad!

• Pathogens are colorless, odorless and tasteless
• Use the Rule of Fours with leftovers
• Keeping your refrigerator at 40 degrees
  fahrenheit will keep raw meat for 3 days and 4
  days for leftovers.
• Experts recommend a limit of 2 hours between
  market/restaurant to fridge
• Mold does not equal spoilage

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Foodborne Illnesses

• Botulism
• Campylobacteriosis
• E. Coli
• Hepatitis A
• Norovirus Infection
• Salmonellosis
• Shigellosis

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Temperature Control

• Keep hot foods hot. (140 F)
• Keep cold foods cold (40 F)
• Both of these practices will keep bacterial
  growth to minimum and avoid turning your picnic
  into a biohazard site.

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Dont cross-contaminate

• Do not use the same knife for cutting vegetables
  and meat.
• Do not put cooked food on plates that once held
  raw meat.

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Produce Safety

• Keep produce at 40 F to avoid bacterial growth
• Before cutting wash your hands
• Wash produce (solid produce can be scrubbed)
• Dry produce with a clean towel or paper towel
• Refrigerate leftovers within four hours of
  cooking or else throw away

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Now, time for the kids!

• Try these fun lunch ideas
• Bagels with confetti
• Cold cut rollups
• Sneak veggies/fruit into sandwiches
• Frito Pie
• Cold pizza
• These and more fun recipes can be found at
  www.kidshealth.org for wide range of dietary
  needs and requirements.

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Putting It All Together

• Eat
• fruits and vegetables.
• whole grain breads and cereals.
• low-fat meat and dairy products.
• nuts and plant oils for good fat.
• 60 minutes of moderate physical activity/day.
• Consume alcohol and caffeine moderately.
• Drink water.
• Limit salt.

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Resources
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Healthy Cookbooks

• New Hampshire Celebrates Wellness Cookbook by
  NHCW
• The Big Book of Quick and Healthy Recipes 365
  Delicious and Nutritious Meals in Under 30
  Minutes by Kirsten Hartvig
• Quickflip to Delicious Dinners by Eileen Faughey

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Helpful Websites

• www.mypyramid.gov
• www.aicr.org
• http//kidshealth.org/kid/recipes/index.html
• http//www.mealsmatter.org/CookingForFamily/Planni
  ng/article.aspx?articleId43
• http//ndep.nih.gov/diabetes/pubs/Youth_Tips_Weigh
  t.pdf
• www.5aday.com
• www.nutrition.gov
• www.nal.usda.gov/fnic
• http//www.aicr.org/information/recipe/nutritionfa
  ctslabel/index.lasso

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References

• USDA - www.nutrition.gov
• Calorie King - www.calorieking.com
• USDA National Agricultural Library Food Safety
  Information Center
• National Institute of Health National Institute
  of Allergy and Infectious Diseases
• U.S. Food and Drug Administration Center for
  Food Safety and Applied Nutrition

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Thank You!!!
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Believe
anything is possible!
The only reason the bumble bee can fly is
because no one told him that he cant!