+ Allie Abraham Basic Nutrition Workshop for the Everyday Individual.

+ Food Pyramid The food pyramid introduced by the United States Department of Agriculture in the year It was originally called “The Food Guide Pyramid” It was updated in 2005 & than replaced in 2011 … … By what? FactsPyramid

+ The newest in nutrition guides from the USDA. The first dietary guidelines were published in 1894 by Dr. Wilbur Olin Atwater. My plate is broken down in to sections: 30% Grains 30% Veggies 20% fruit 20% protein Dairy – glass of milk or cup of yogurt MyPlate

+ Resources on MyPlate MyPlate has a lot to offer Super tracker Tracks your calories of everything you eat Healthy Eating on a Budget Sample Menus and Recipes Food Plans MyPlate Videos Partnering programs This is just a few of many things MyPlate can offer

+ Common Questions What are we looking in a healthy diet? Does healthy mean only fruits and veggies? What should a your diet consist of? So I can not go out to dinner?

+ Five Principles of “Good Eating” Balance Moderation Variety Calorie Control Adequacy So does dieting mean no sweets?

+ So What Does Your Body Need? Carbohydrates 55-60% Protein25-30% Fat 15-20% Total = 100%

+ Serving Sizes Cooked Cereal = ½ cup Cold Cereal = ½- 1 cup Rice or Pasta ½ cup Veggies = ½ cup (leafy veggies = 1 Cup) Breads = 1 Slice Bagels, Muffins, Rolls = ½ Beans =1/2 cup Fruit or veggies = ¾ cup Milk/yogurt= 1 cup Meat = 3oz. Salad dressing= 1tbp.

+ Serving Sizes Think of them this way!

+ Types of Nutrients Macro – Essential for human growth (Carbs, Proteins, Fats, Water) Micro – Essential for growth and enhance the function of macro-nutrients. (Vitamins, Minerals) The difference? The amount you need each day. Macro-nutrients must exceed one gram per day.

+ Carbohydrates Provide energy for your body by converting to glucose. Protect your muscles. Regulate the amount of sugar circulating in your body. Assist in the body’s absorption of calcium.

+ Proteins Used for tissue growth and repair. Amino Acids are the building blocks for proteins. (20 different types) Within six months, every protein molecule in your body is broken down and replaced. Consuming more protein than the body needs can result in an increase in fat storage.

+ Fats A healthy body needs fat! Major uses for fat; Provides a source of stored fat. Gives shape to your body. Cushions your skin. Acts as an insulator to reduce heat loss. Protects your vital organs.

+ Vitamins and Minerals Vitamins are essential for;  Promoting healing  Preventing deficiency diseases  Building body tissues such as skin, bones, glands, nerves and blood. Minerals are essential for; Formation of strong bones and teeth Fluid balance in tissues. Muscle contractions. Helping control nervous system.

+ Water  Your overall body is between 70-80% water.  Your muscles are about 75% water.  Your body needs water to; 1.Digest food 2.Carry waste products out 3.Regulate body temperature 4.Lubricate moving parts Its recommended to drink eight 8- ounce glasses a day or 2 liters.

+ Key Concepts for an Effective Plan Breakfast is the most important meal of the day. Attempt to eat 4-6 meals per day. Vegetables are the best source of vitamins and minerals. Read labels and understand serving sizes. Supplements should be used as supplements. Make a lifestyle change, diets often fail.

+ Nutritious Snacking

+ Effects of Poor Nutrition Obesity Heart Disease Hypertension Diabetes Osteoporosis Congested Heart Failure Cardiovascular Disease

+ Apply What You Know Record your diet for 3 days. Do your research What nutrients are you consuming enough of? Are there any nutrients you need more of on a daily basis? Keep track of your results. Don’t give up!

+ “Being healthy isn’t a trend, it’s a lifestyle.”

+ Sources ChooseMyPlate.gov. (n.d.). ChooseMyPlate.gov. Retrieved June 13, 2014, from