1. Lifestyles, Fitness and Rehabilitation Diet and Nutrition

2. Lifestyles, Fitness and Rehabilitation Diet and Nutrition Dietary Guidelines –Step I and II Diets –Managing your Weight –Menu Planning –Nutrition Labeling –Dining Out

3. Lifestyles, Fitness and Rehabilitation Diet and Nutrition Dietary Guidelines –Achieve an overall healthy eating pattern Choose a balanced diet with food from all major food groups, emphasizing fruits, vegetables and grains Consume a variety of fruits, vegetables and grains At least 5 daily servings of fruits and vegetables At least 6 daily servings of grain products, including whole grains

4. Lifestyles, Fitness and Rehabilitation Diet and Nutrition Dietary Guidelines –Achieve an overall healthy eating pattern Include fat-free and low-fat dairy products, fish, legumes, poultry and lean meats Eat at least 2 servings of fish per week

5. Lifestyles, Fitness and Rehabilitation Diet and Nutrition Dietary Guidelines –Achieve a Healthy Body Weight Maintain a level of physical activity that achieves fitness and balances energy expenditure with caloric intake Expenditure should exceed intake for weight reduction

6. Lifestyles, Fitness and Rehabilitation Diet and Nutrition Dietary Guidelines –Achieve a Healthy Body Weight Limit foods that are high in calories and/or low in nutritional quality, including those with a high amount of added sugar

7. Lifestyles, Fitness and Rehabilitation Diet and Nutrition Dietary Guidelines –Achieve a Desirable Cholesterol Level Limit foods with a high content of saturated fat and cholesterol Substitute with grains and unsaturated fat from vegetables, fish, legumes and nuts Limit cholesterol to 300 mg a day for the general population, and 200 mg a day for those with heart disease or it’s risk factors

8. Lifestyles, Fitness and Rehabilitation Diet and Nutrition Dietary Guidelines –Achieve a Desirable Cholesterol Level Limit trans fatty acids Trans fatty acids are found in foods containing partially hydrogenated vegetable oils such as packaged cookies, crackers, and other baked goods as well as commercially prepared fried foods and some margarines

9. Lifestyles, Fitness and Rehabilitation Diet and Nutrition Dietary Guidelines –Achieve a Desirable Blood Pressure Limit salt intake to less than 6 grams (2,400 mg sodium) per day – slightly more than 1 teaspoon a day If you drink, limit alcohol to no more than 1 drink per day

10. Lifestyles, Fitness and Rehabilitation Diet and Nutrition Step I and Step II Diets –Programs developed to treat high cholesterol and to reduce the risk of coronary heart disease which causes heart attacks –Helps patients set goals for reducing cholesterol and promote good nutrition

11. Lifestyles, Fitness and Rehabilitation Diet and Nutrition Step I and Step II Diets NutrientStep I dietStep II Diet Total Fat30% or Less Saturated7-10%Less than 10% PolyunsaturatedUp to 10% MonounsaturatedUp to 15% Carbohydrates55% or more Protein15% CholesterolLess than 300mg per day Less than 200mg per day Total CaloriesTo achieve and maintain desired weight

12. Lifestyles, Fitness and Rehabilitation Diet and Nutrition Basic Food Groups Lean meat, poultry and fish No more than 6 oz per day; fish 2X per week EggsEggs have 213 mg of cholesterol per yolk. Limit 300 mg per day. Egg whites are not limited Vegetables and Fruits5 or more per day Fat-free skim milk and low-fat dairy products 2-4 per day Breads, cereals, pasta and starchy vegetables 6 or more per day Fats, oils nuts and sweets Use sparingly

13. Lifestyles, Fitness and Rehabilitation Diet and Nutrition Food Pyramid

14. Lifestyles, Fitness and Rehabilitation Diet and Nutrition Vitamins and Antioxidants –Studies show that foods that contain antioxidants may lower the risk of heart disease –Unclear whether antioxidants taken as a pill will have the same benefit