1. CREATED BY:CHRISTINA FERRAIUOLO TEGAN BISSELL PRESENTED BY: CHRISTINA FERRAIUOLO CARLY LAURAINE Nutrition 101

2. Objectives To: Find out what you want to learn Introduce helpful tools: MyPlate + SuperTracker Food groups Serving Sizes Basic nutrition topics Goals of the program

3. What do you want to learn? Examples: Tools when eating at a restaurant Healthy Recipes Sports nutrition Eating healthy on a budget How to read the nutrition facts panel Weight loss and fad diets How to eat more vegetables

4. Food and Fitness Tracker Food-a-pedia Fitness tracker Food tracker Weight management Goals Reports

5. MyPlate Nutrition Information: http://www.choosemyplate.gov/ Food and Fitness Tracker: https://www.supertracker.usda.gov/default.aspx Lets create a profile!

6. Food groups Fruit Vegetables Grains Protein Dairy Oils (not a food group) *Empty Calories- NOT a food group

7. Fruits Fruits can be canned, frozen, puree or whole forms. 100% fruit juice or dried fruits count in this category but often have a lot more sugar because they are a concentrated source. Make half your plate fruits and vegetables!

8. What counts as a cup? 1 small apple, 1 cup of apple sauce or ¼ cup dried apple is one fruit serving. 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the Fruit Group. ½ cup of 100% juice is one fruit serving. http://www.choosemyplate.gov/food-groups/fruits_counts_table.html

9. Vegetables Any vegetable or 100% vegetable juice counts as a member of the Vegetable Group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed. Vegetables are organized into 5 subgroups, based on their nutrient content.

10. 5 groups of vegetables! Dark greens: Broccoli, leafy greens, romaine lettuce, and spinach. Beans and Peas: Black beans, lentils, and split peas. Starchy: Potato, green peas, corn, plantains. Red and Orange: Carrots, acorn and butternut squash, tomatoes, and red bell peppers. Others: Artichoke, avocado, beets, cabbage, cauliflower, celery and onions.

11. What counts as a cup? 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the Vegetable Group. 1 cup of raw broccoli, ½ cup of cooked broccoli and 2 cups of raw spinach are all considered one serving of vegetables. http://www.choosemyplate.gov/food- groups/vegetables_counts_table.html

12. Grains Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products. Grains are divided into 2 subgroups: 1.Refined 2.Whole grains

13. Whole Grains Whole grain bread Brown rice Oatmeal Whole corn meal

14. Refined Grains A whole grain is processed by removing the bran and the germ and is then called a refined grain. Only the endosperm remains intact and the bread is enriched with vitamins that were lost in the refining process. Examples are white bread, white rice and white flour.

15. What is a serving? 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, cooked pasta, or cooked cereal can be considered as 1 ounce equivalent from the Grains Group. Make at least half of your grains whole grains! http://www.choosemyplate.gov/food- groups/grains_counts_table.html

16. Protein All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group. Select a variety of proteins. Eat at least 8 ounces of seafood a week. Occasionally substitute with vegetarian proteins. Meat and protein choices should always be lean.

17. Protein Groups Meats: Beef, ham, pork, venison. Poultry: Chicken, duck, turkey. Eggs Beans and Peas: Bean burgers, black beans, lentils. Nuts and seeds: Almonds, walnuts, peanut butter. Seafood: Finfish and shellfish. Processed soy products: Tofu, miso, tempeh.

18. What is a serving? 1 ounce of meat, poultry or fish, ¼ cup cooked beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds can be considered as 1 ounce equivalent from the Protein Foods Group. http://www.choosemyplate.gov/food- groups/food_library/proteinfoods/lean_beef.html

19. Dairy Foods made from milk that retain their calcium content are part of the group. Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Fluid milk, cheese, yogurt, calcium-fortified soymilk (soy beverage) are part of the Dairy Group. Most Dairy Group choices should be fat-free or low-fat (1%).

20. What is a serving size? 1 cup of milk, yogurt, or soymilk (soy beverage), 1 ½ ounces of natural cheese, or 2 ounces of processed cheese can be considered as 1 cup from the Dairy Group. http://www.choosemyplate.gov/food-groups/dairy_counts_table.html

21. Oils Oils are fats that are liquid at room temperature. Oils come from many different plants and from fish. Oils are NOT a food group, but they provide essential nutrients. Examples are: olive oil, canola oil, safflower oil, and corn oil. Exceptions: coconut oil and palm oil are solid plant oils.

22. Solid Fats Solid fats are fats that are solid at room temperature, like beef fat, butter, and shortening. Solid fats mainly come from animal foods and can also be made from vegetable oils through a process called hydrogenation. Solid fats are considered Empty Calories Exceptions: fish oil is liquid at room temperature

23. Oil vs. Solid Solid fats and oils provide the same number of calories per gram. However, oils are generally better for your health than solid fats because they contain less saturated fats and/or trans fats. Foods containing partially hydrogenated vegetable oils usually contain trans fats. Trans fats can be found in many cakes, cookies, crackers, icings, margarines, and microwave popcorns.

24. Trans Fat Hydrogenated and Partially Hydrogenated Oils Consume less than 2 grams of synthetic trans fat a day. Health concern surrounding the consumption of Trans Fats. “Trans Fat free” labeling- check the ingredients list!

25. Empty Calories Calories from solid fats and/or added sugars that add calories to the food but few or no nutrients. In some foods, like most candies and sodas, all the calories are empty calories. These foods are often called "empty calorie foods." However, empty calories from solid fats and added sugars can also be found in some other foods that contain important nutrients. http://www.choosemyplate.gov/food- groups/emptycalories_count_table.html

26. Food with some empty caloriesFood with few or no empty caloriesSweetened applesauce (contains added sugars) Unsweetened applesauce Regular ground beef (75% lean) (contains solid fats) Extra lean ground beef (95% or more lean) Fried chicken (contains solid fats from frying and skin) Baked chicken breast without skin Sugar-sweetened cereals (contain added sugars) Unsweetened cereals Whole milk (contains solid fats) Fat-free milk

27. What most people struggle with Portion sizes Empty Calories Snacking- television time, bored, stressed Going out to eat Lack of time Not getting enough fruits and vegetables Not knowing what they need!

28. What are your goals? Please take a minute to write down goals you have. Please also include any challenges you face when it comes to nutrition and eating healthy.

29. Try this! BUT Pay attention to serving size and only give the serving size portion listed on the handout we provided or using the choosemyplate website. Write down how you felt about what you normally eat versus the portion suggestions and be ready to discuss it at our next meeting! Go home and make a typical meal you and your family would eat…

30. Any Questions?