Nutrition for a Healthy Lifestyle

Objectives Upon completion of this session, you will: Understand the components and importance of a healthy diet Learn techniques and ingredients for heart and HIV friendly cooking

What is a healthy diet? One that maintains or improves overall health. Emphasizes fruit, vegetables, whole grains and low-fat dairy. Includes lean meat, fish, poultry, beans, eggs and nuts. Low in saturated fat, trans fats, cholesterol, salt and added sugar.

Benefits of healthy eating- Why is it important? Effective weight loss solution. Helps prevent and fight disease. Fewer bleeds. Reduces health care costs. Increased energy levels and productivity. Promotes a “go getter” lifestyle.

5 main components of a healthy diet Proteins Carbohydrates Fats Vitamins & Minerals Water

Proteins 10-35% of total calories should come from protein. Good sources: – Lean meat – Poultry & fish – Eggs – Low-fat cheese, yogurt & milk

Carbohydrates 40-65% of total calories should come from carbohydrates. Fiber is a type of carbohydrate. Good sources of carbohydrates & fiber – Fruits and vegetables – Whole grains, including brown rice – nuts

Fats 20-35% of total calories should come from fat. 4 types of fat: – Saturated fat – Trans fat – Polyunsaturated fat – Monounsaturated fat

Vitamins & Minerals Needed in smaller amounts by the body. Play an important role in protecting cells from damage. – Contribute to strong bones – Normal blood clotting

Water Essential for life Needed to: – Maintain normal blood pressure – Carry nutrients to cells – Act as a lubricant in joints – Maintain normal body temperature

What does a healthy diet look like?

MyPlate guidelines Portion control At least ½ plate consists of fruits and vegetables At least ½ grains should be whole grains Fat free or low fat milk & dairy Foods that are low in sodium Choose water instead of soda or high sugar drinks

HEART HEALTHY & HIV FRIENDLY COOKING

Ingredients Fats – Choose fats high in Omega-3 fatty acids. raises HDL, lowers cholesterol salmon, nuts, flax, olive oil, avocado – limit fats that come from animal sources (saturated fat) replace with beans (high in fiber, low in fat)

Fruits & Veggies – High in fiber – Lower cholesterol – Choose brightly colored fruits and vegetables as they contain more vitamins

Whole Grains – contain vitamins & minerals not found in refined food. – digested slowly & stabilize blood sugars. – whole wheat, brown rice, oats, farro, quinoa

Sodium (salt) – decrease sodium intake. – high sodium levels cause water retention that can increase blood pressure. – used as a preservative in foods. Read labels. – choosing fresh foods is the best way to cut sodium from diet.

Techniques for Healthy Cooking Steaming or stir frying Baking, broiling, grilling or roasting Poaching Add herbs and spices

Other safety considerations Be sure to do thorough hand washing before and after handling food. Be sure work areas and surfaces are clean prior to and after use. Be sure eggs are cooked through and not runny.

Be sure meat and poultry are cooked until no longer pink and to at least 165 degrees F. to prevent food borne illness like Salmonella and Listeria.

Summary A healthy diet consists of proteins, carbohydrates, healthy fats, vitamins & minerals and water. Adopting a healthy eating pattern will help keep you at an ideal weight, to be healthier, feel stronger and provide you with general wellness.

Eating a variety of nutrient dense foods including bright colored fruits & vegetables, whole grains, poultry, fish, nuts and low fat dairy will provide you with the most benefit for heart healthy eating. Cooking foods naturally & thoroughly without adding any additional fat or sodium are the best ways to keep them nutrient rich, healthy and delicious.

THANK YOU!