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Portion Size “The Reality” KSARNG Occupational Health Office Capt Amy Blow Occupational Health Manager “Nutrition For Everyday” Series- Lesson 2

-Objectives-  Review of Healthy Eating Plans  Review Food Groups  Meal Portion Size based on Food Groups  Omega-3’s  Oatmeal Recipe

My Plate Eating Plan DASH Eating Plan- Drops Blood Pressure

Food Groups… Grains Fruits Vegetables Dairy Proteins

Grains Make at least ½ of your grains- WHOLE GRAINS, not just Whole Wheat… What does that amount translate to? 1 ounce equals the following:  1 piece of bread  ½ cup cooked rice  ½ cup cooked pasta  ½ cup cereal Based on a 1800 Calorie Pattern Daily Goal- 6 ounces

Fruits Based on a 1800 Calorie Pattern Daily Goal- 1 ½ cups Select fresh, frozen, canned, and dried fruit more often than juice  1 cup is 1 cup RAW or COOKED fruit  1/2 cup dried fruit  1 cup 100% Fruit Juice

Vegetables  1 cup is 1 cup RAW or COOKED vegetables  2 cups Leafy Green Salad Greens  1 cup 100% Vegetable Juice Based on a 1800 Calorie Pattern Daily Goal- 2 ½ cups Variety is KEY! Pick from the subgroups- Dark Green, Red & Orange, Beans and Peas, Starchy, etc

Dairy Include Fat-Free and Low-Fat dairy foods Everyday! Portions: Based on a 1800 Calorie Pattern Daily Goal- 3 cups  1 Cup is 1 Cup milk, yogurt, or fortified soy  1 ½ Ounces Natural Cheeses  2 Ounces Processed Cheeses

Protein Foods Careful when measuring proteins, fats/oils can add up quick! Aim for variety, just like your vegetables…  1 Ounce is 1 Ounce Lean Meat, Poultry, or Seafood  1 Egg  1 Tablespoon Peanut Butter  ¼ Cup Cooked Beans or Peas  ½ Ounce Nuts or Seeds Based on a 1800 Calorie Pattern Daily Goal- 5 ounces

Physical Activity A good plan would not be complete without… Exercise!!! Weekly Goal- 150 minutes!!! Choose something that you LIKE and FITS into your life!!! 22 min. /day/7 days/wk Or 30 min. /day/5 days/wk Or 50 min. /day/3 days/wk

-Omega-3 Fatty Acids- Strong scientific evidence: ALA = DHA and EPA from fish/oil supplements: - lowers triglycerides - slows build up of plaques - drops B/P slightly Several trials have also have shown: - lower risk of heart attack - lower premature deaths in people with known heart disease Today’s Recipe Source: Flax Seed Oil & Walnuts Well-known for their role in promoting cardiovascular health

-Chilled Fruit Oatmeal- Ingredients: 1 cup Quick Oats 1 cup Fat Free Milk ¾ cup Fat Free/Low-Fat Yogurt ½ cup Fresh/Frozen Fruit ½ cup Dried Fruit ½ cup Nuts (sliced/chopped of choice) ¼ cup Honey 2 Tablespoons Flax Seed Oil or 1/4 cup Flax Seeds Directions: Combine all ingredients and refrigerate for 4 hours before serving. Serve cold. Substitutes for individual taste preference.

-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. eart/hbp/dash/ eart/hbp/dash/

-Summary-  Healthy Eating Plans  Food Groups  Portion Sizes  Omega-3’s  Fruit Oatmeal- Recipe  Portion Distortion

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