Presentation on theme: "Nutritional Goals Quality intake that allows you to function at your best and promotes health. Quantity of intake that promotes a healthy body weight."— Presentation transcript:
Nutritional Goals Quality intake that allows you to function at your best and promotes health. Quantity of intake that promotes a healthy body weight.
Planning a Healthy Diet Important to remember that: –NO NUTRIENT WORKS ALONE –Need regular adequate intake of all nutrients for optimal functioning. –Best obtained from food – not supplements. WHY????
Planning a Healthy Diet Compare intake to RDA Use the Food Pyramid to guide intake Follow general diet planning principles Others….
Diet Planning Guides Food Guide Pyramid –Foods within each food group provide similar nutrients and are from similar food sources –New Food PyramidNew Food Pyramid
Food Pyramid 6-11 bread, pasta, cereal, rice –1 slice of bread –½ English muffin, bun –½ cup cooked rice, pasta, cereal –1 ounce dry cereal
Food Pyramid 3-5 Vegetables –½ cup cooked or raw vegetables –1 cup leafy vegetables (raw) –¾ cup vegetable juice
Food Pyramid 2-4 Fruits –1 orange, apple, banana (all medium size) –½ grapefruit –½ cup canned fruit or berries –¾ cup fruit juice
Food Pyramid 2-3 Dairy* –1 cup milk or yogurt –1 ½ ounces cheese *3 servings for teens, young adults, pregnant and lactating women, post-menopausal women
Food Pyramid 2-3 Meat and meat alternatives –Meat, poultry, fish, eggs, seeds, nuts, legumes 2-3 ounces meat, poultry, fish 1 egg ½ cup cooked legumes 2 tablespoon pb = 1 ounce meat
Physical Activity Goals minutes of sustained moderate physical activity 5x per week. –Walking, cycling –Shooting baskets –Pushing a stroller –Swimming laps –Gardening……..
Physical Activity and Health Greater health benefits occur with increased: –Duration –Intensity –Frequency
Assignment 1.Record all of the foods you eat today (to include the quantity of each.) 2.Determine the # of servings from each food group of Food Group Pyramid. 3.Comment if this reflects normal eating for you. 4.Evaluate the quality and quantity of your intake – use the Food Guide Pyramid and class presentation to guide answer (be specific). 5.Make realistic suggestions as to how you could improve your intake. 6.Evaluate your level of physical activity and make recommendations for improving.
On-Line Resources USDA Food Pyramid Aim for a Healthy Weight Great web site for anyone trying to lose weight You can also evaluate your own personal health risks on this site – check it out!
Symptoms Iron Deficiency Short attention span Inability to concentrate Irritable Decreased physical performance Increased number of infections Most of these are also symptoms of low blood sugar!
New RDA/DRI for Iron Adult males 19 – 70+ yrs: 8 mg/day Females yrs: 18 mg/day Females yrs: 8 mg/day Vegetarians: 2x DRI due to low availability of non-heme iron
Iron Food Sources Heme Sources – better absorbed –Meat, fish, poultry (animal sources of iron) Non-heme sources – poorly absorbed –Iron enriched cereals and grains, legumes, spinach, kale, seeds Vitamin C enhances the absorption of iron