2. Nutrition: The Key To A Healthy Life

3. We all love to eat…in fact, as we all know, we have to eat to live!

4. What we eat has a great affect on our general health, so it is important to eat the right kinds of foods.

5. The U.S. Centers for Disease Control & Prevention tells us: Seven out of 10 deaths, or more than 1.7 million each year, are caused by chronic diseases. The major risk factors for chronic diseases are tobacco use, poor nutrition and lack of physical activity.

6. The Food Pyramid Developed by the U.S. Department of Agriculture as one way for people to understand how to eat healthy.

7. Each color of the Pyramid Represents a different food group: orange — grains green — vegetables red — fruits yellow — fats and oils blue — milk and dairy products purple — meat, beans, fish, and nuts

8. Grains/Orange Grains are measured out in ounce equivalents. An ounce equivalent equals: 1 slice of bread ½ cup of cooked cereal, like oatmeal ½ cup of rice or pasta 1 cup of cold cereal

9. How much is needed per day? WOMEN19-30 years old6 ounce equivalents 31-50 years old6 ounce equivalents 51+ years old5 ounce equivalents MEN19-30 years old8 ounce equivalents 31-50 years old7 ounce equivalents 51+ years old6 ounce equivalents *Remember to make ½ of your grain servings whole grains!

10. Grains  Grains are important sources of many nutrients, including dietary fiber (important for bowel function).dietary fiber  several B vitamins (help release energy into the body & good for nervous system).  minerals (help immune system).

11. Vegetables/Green Daily Recommendations Vegetable servings are measured in cups. WOMEN19-30 years old2 ½ cups 31-50 years old2 ½ cups 51+ years old2 cups MEN19-30 years old3 cups 31-50 years old3 cups 51+ years old2 ½ cups

12. Vegetables: Most vegetables are naturally low in fat and calories. None have cholesterol. Vitamin A keeps eyes and skin healthy and helps to protect against infections. Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption.

13. Fruits/Red Daily Recommendations WOMEN19-30 years old2 cups 31-50 years old1 ½ cups 51+ years old1 1/2 cups MEN19-30 years old2 cups 31-50 years old2 cups 51+ years old2 cups

14. Fruits  may reduce risk for stroke and perhaps other cardiovascular diseases.  may protect against certain cancers, such as mouth, stomach, and colon-rectum cancer.  Most fruits are naturally low in fat, sodium, and calories. None have cholesterol.  Vitamin C is important for growth and repair of all body tissues, helps heal cuts and wounds, and keeps teeth and gums healthy.  Fiber

15. Fats & Oils/Yellow All fats and oils are a mixture of saturated fatty acids and unsaturated fatty acids. Saturated fats, trans fats, and cholesterol tend to raise “bad” (LDL) cholesterol levels in the blood, which in turn increases the risk for heart disease. To lower risk for heart disease, cut back on foods containing saturated fats, trans fats, and cholesterol. While consuming some oil is needed for health, oils still contain calories. In fact, oils and solid fats both contain about 120 calories per tablespoon. Therefore, the amount of oil consumed needs to be limited to balance total calorie intake.

16. Most Americans consume enough oil in the foods they eat, such as: nuts fish cooking oil salad dressings

17. Milk & Dairy Products/Blue Fluid milk products and many foods made from milk are considered part of this food group. WOMEN19-30 years old3 cups 31-50 years old3 cups 51+ years old4 cups MEN19-30 years old3 cups 31-50 years old3 cups 51+ years old3 cups

18. Milk/Dairy Products Calcium is used for building bones and teeth and in maintaining bone mass. Milk products are the primary source of calcium in American dietsCalcium  Diets rich in potassium may help to maintain healthy blood pressure. Milk products, especially yogurt and fluid milk, provide potassium.potassium Vitamin D functions in the body to maintain proper levels of calcium and phosphorous, thereby helping to build and maintain bones.

19. Which type of milk contains more calcium? a) b) c) d) ANSWER: They all contain the same amount of calcium, therefore, choose either 1% or fat free milk.

20. Meat, Beans, Fish, & Nuts Purple Most meat and poultry choices should be lean or low-fat. Fish, nuts, and seeds contain healthy oils, so choose these foods frequently instead of meat or poultry. WOMEN19-30 years old5 ½ ounce equivalents 31-50 years old5 ounce equivalents 51+ years old5 ounce equivalents MEN19-30 years old6 ½ ounce equivalents 31-50 years old6 ounce equivalents 51+ years old5 ½ ounce equivalents

21. Meat, Beans, Fish, & Nuts Proteins function as building blocks for bones, muscles, cartilage, skin, and blood.  B vitamins found in this food group serve a variety of functions in the body. They help the body release energy, play a vital role in the function of the nervous system, aid in the formation of red blood cells, and help build tissues.  Iron is used to carry oxygen in the blood.

23. AND DON”T FORGET TO EXERCISE! For adults: One hour a day/5 days a week This can include going for a walk, taking the stairs instead of the elevator, and even cleaning around your home. See your Dr. before starting any new activities.

24. Sugar Content 1)Look on label and find the serving size & how many servings is in the container. 2)Check the sugar content (in grams). It is important to remember that all listings on the label are the amounts in ONE serving. If there are more than one serving in the container, you must multiply the sugar grams by how many servings are in the container. 3)Once you have the total of the grams of sugar, divide that by 4. That is how many teaspoons of sugar are in the drink. How to figure out how much sugar is in your drinks:

25. Eating Healthy On A Budget

26. Tips for selecting healthy foods...for less Buy large cuts of meat and whole chickens when on sale Try low-cost, nutrient-rich beans, peas, and lentils Buy milk in larger cartons if you’ll use it all Buy fresh fruits and vegetables in season Avoid costly convenience foods Cut back on fats, oils and sweets

27. Get creative! Create meal plans –Take advantage of weekly specials –Determine how much ingredients –Have a theme night, have children help Prepare a shopping list –List only what you need, refer to plans –Check refrigerator and shelves –Keep a list of things that you run out of –Write list according to store’s layout

28. Tips for food shopping Before you leave home –Eat before shopping –Check specials (loss leaders) –Take list, coupons, calculator, pen In the store –Look at store brands versus generic –Stock up on sale items –Endcaps (displays at the end of aisles) may or may not be a good deal. They give idea that items are on sale when many times, they are not. –Higher cost items are placed at eye level –Avoid unnecessary purchases –Watch for price mistakes at register

29. 2 Important things to remember: Buying in quantity may or may not be a better deal. When choosing like items, always compare the price per ounce, pound, etc..

30. Naval Oranges Save 99 cents on 4 pounds BagBulk

31. Pear Halves Safeway Pear Halves Natural Juice 29.5 oz $2.39 8.1¢ Per Ounce Safeway Pear Halves Natural Juice 15 oz $1.19 7.9¢ Per Ounce = 2 X 1.19= $2.38

32. Pear Halves Del Monte Pear Halves Lite 15 oz $1.39 9.3¢ Per Ounce Safeway Pear Halves Natural Juice 15 oz $1.19 7.9¢ Per Ounce SAFEWAY CLUB PRICE 99¢ 6.6¢ Per Ounce SAVE 20 ¢ SAFEWAY CLUB PRICE 99¢ 6.6¢ Per Ounce SAVE 20¢

33. Pear Halves Del Monte Pear Halves Natural Juice 29.5 oz $2.39 8.1¢ Per Ounce Safeway Pear Halves Natural Juice 15 oz $1.19 7.9¢ Per Ounce SAFEWAY CLUB PRICE 1.95¢ 6.6¢ Per Ounce SAVE 44¢ Now the better deal! 2 X 1.19= $2.38

34. Which is the Better Buy? Macaroni & Cheese “from a box” Add: 2 tbsp margarine ¼ cup milk Macaroni & Cheese “homemade” Ingredients: 1 cup elbow macaroni 6 oz cheddar cheese 2 tbsp margarine ¼ cup milk Total cost = $1.09Total cost = $1.63 Price per serving: $0.28$0.41

35. Which is the Better Buy? Instant Rice Long Grain White Rice Total cost = $3.29 Total cost = $1.99 for 18 servings for 30 servings Price per serving: $0.18$0.06

36. Which is the Better Buy? Instant Oatmeal 3-Minute Oatmeal Total cost = $3.49Total cost = $3.49 for 12 servingsfor 30 servings Price per serving: Price per serving: $0.29$0.12

37. 5 ways to eat well and save money 1.Be your own chef 2.Buy in quantity 3.Use leftovers 4.Grow your own 5.Buy foods that can be healthy snacks

38. To sum it all up: Seven out of 10 deaths, or more than 1.7 million each year, are caused by chronic diseases. The major risk factors for chronic diseases are tobacco use, poor nutrition and lack of physical activity. Shopping for healthy foods does not necessarily mean spending more at the supermarket. Use the food pyramid as a guide to healthy eating. For more information go to: www.mypyramid.gov