Basic Nutrition For Everyday “Basic Overview” KSARNG Occupational Health Office Capt Amy Blow Occupational Health Manager

-Objectives-  Define the different food groups  How much should I eat?  Healthy Eating Plans  Which plan do I choose?  Getting started?

What are the basic food groups? Foods are grouped together when they share similar nutritional properties. Depending on the plan you choose, you might find the food groups arranged with some slight differences. For example, MyPyramid has a meat and beans group instead of a meat, poultry, and fish group.

(The groups below are based on the Dietary Approaches to Stop Hypertension (DASH) eating plan. ) Food Groups… Not just the 4 groups you grew up with! Grains Whole wheat bread and rolls, whole wheat pasta, English muffin, pita bread, bagel, cereals, grits, oatmeal, brown rice, unsalted pretzels and popcorn Fruits Apples, apricots, bananas, dates, grapes, oranges, grapefruit, grapefruit juice, mangoes, melons, peaches, pineapples, raisins, strawberries, tangerines, and 100% fruit juice Vegetables Broccoli, carrots, collards, green beans, green peas, kale, lima beans, potatoes, spinach, squash, sweet potatoes, tomatoes

Food Groups Continued… Fat-free or low-fat milk and milk products Fat-free (skim) or low-fat (1%) milk or buttermilk, fat-free, low-fat, or reduced-fat cheese, fat-free or low-fat regular or frozen yogurt Lean meats, poultry, and fish Beef, poultry, pork, game meats, fish, shellfish Select only lean; trim away visible fats; broil, roast, or poach; remove skin from poultry Nuts, seeds, and legumes Almonds, hazelnuts, mixed nuts, peanuts, walnuts, sunflower seeds, peanut butter, kidney beans, lentils, split peas

How much is the right amount for me to eat? To learn this, you'll want to refer to a healthy eating plan. A healthy eating plan will show you how much you need from each food group to stay within your calorie needs and promote good health. A healthy eating plan can also help you learn— - How many calories you need each day. - How much of each food equals a portion. - How to make healthy choices in each food group.

-Healthy Eating Plan Examples- Aims at helping consumers make better food choices Illustrates 5 groups Not intended to change consumer behavior alone Archived New Model MyPyramid.gov, since 2010 as MyPlate (based on the USDA Food Guide)

-MyPlate- Practical information and tips to help Americans build healthier diets. Key behavior messages include:  Enjoy your food, but eat less.  Avoid oversized portions.  Make half your plate fruits and vegetables.  Switch to fat-free or low-fat (1%) milk.  Make at least half your grains whole grains.  Compare sodium in foods like soup, bread, and frozen meals—and choose foods with lower numbers.  Drink water instead of sugary drinks.

-Healthy Eating Plan Examples- MyPyramid.gov (based on the USDA Food Guide) The DASH Eating Plan

-Healthy Eating Plan Examples- The DASH Eating Plan Focuses on Lowering Blood Pressure! High blood pressure is dangerous because it makes your heart work too hard, hardens the walls of your arteries, and can cause the brain to hemorrhage or the kidneys to function poorly or not at all. If not controlled, high blood pressure can lead to heart and kidney disease, stroke, and Blindness.

-DASH Eating Plan- Blood Pressure can be lowered by following a healthy eating plan, such as DASH, that includes foods lower in salt and sodium. ■ Maintain a healthy weight. ■ Be moderately physically active for at least 30 minutes on most days of the week. ■ If you drink alcoholic beverages, do so in moderation.

-DASH Eating Plan Cont.- The DASH eating plan is rich in: Fruits and vegetables Fat-free or low-fat milk and milk products Whole grains Fish and poultry Beans, seeds, and nuts. It also contains less salt and sodium; sweets, added sugars, and sugar-containing beverages; fats; and red meats than the typical American diet. This heart healthy way of eating is also lower in saturated fat, trans fat, and cholesterol and rich in nutrients that are associated with lowering blood pressure—mainly potassium, magnesium, and calcium, protein, and fiber.

-Which plan should I choose?- Either can work for you. Both are healthy eating plans that— Focus on fruits, vegetables, whole grains, and low-fat or fat-free milk and milk products. Include lean meats, poultry, fish, beans, eggs, and nuts. Are low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars. Can provide your daily calorie needs (when you choose the recommended amounts).

-Summary-  The number of food groups vary per program  It takes some work to knowingly account for how much I will eat?  The Healthy Eating Plans are simple if I know what my goal is.  I’m going to choose a plan and follow it!  Are you ready to get started?

-References-  Centers for Disease Control and Prevention,  U.S. Department of Health and Human Services, National Institutes of Health, National Heart, Lung and Blood Institute. art/hbp/dash/ art/hbp/dash/

You don’t have to get this creative… Just follow theJust follow the BASICS!!!