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Nutrition http://tinyurl.com/k42v665 http://tinyurl.com/n4hxfmp
Power Point Outline
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Hungerthat natural drive that protects you from starving
Appetite a desire to eat rather than a need and is a learned behavior
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Carbohydrates The starches/sugars in food that are converted to glucose and used as fuel for the body Simple carbssimple sugars naturally present in food “ose” = sugar
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Glucose simple sugars that are the body’s chief fuel.
Glycogen starches that turn to sugar and stored as fat if not used as fuel
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Grain Group Food made from grains: wheat, rice, oats, cornmeal, or barley 2 groups: Whole grains: entire grain kernel Refined grains: processed to remove the bran, germ, and nutrients
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What do they do? Provide complex carbs which are used for energy
Whole grains reduce the risk of CHD and other chronic diseases Provide dietary fiber
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Recommended Amount 6 ounces per day
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Make half of your grains whole grains
Key Recommendations Make half of your grains whole grains
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Tips Check the ingredient list for “whole” or “whole grain”
Choose whole grain, multi-grain, or cracked wheat breads over white flour breads. Substitute whole grain rice, pasta, crackers, or breakfast cereal.
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Vegetable Group 5 sub groups Dark Green (broccoli, kale)
Orange/Red (carrots, sweet potatoes, pumpkin) Starchy vegetables (potatoes, corn, green peas) Dry beans/ peas Other veggies like mushroom, celery, cabbage, etc
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What do they do? Provide nutrients such as Vitamins A, C, E and folic acid as well as fiber Reduce the risk of chronic diseases Maintain healthy BP when rich in potassium such as spinach, kidney beans, sweet potatoes
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Recommended Amount: 3 -5 cups per day.
Dark green Orange Legume Starchy veggies (choose less) Other (choose less)
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Key Recommendations Variety
Eat more dark green, orange, or dry beans or peas Minimize starchy veggies like white potatoes, corn, green peas
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Tips Fresh, frozen, or canned all count Include veggies in all meals
Use romaine or spinach in salads Add dark green and orange veggies to stews, casseroles, soups, or stir-fry Choose green salads instead of fries
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Fruits, what are they? Are canned, fresh, frozen, or juice and maybe whole, cut up, or pureed
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What do they do? Provide simple carbs Provide fiber
Provide Vitamins A, C, folic acid Provide simple carbs Provide fiber Reduce risk of chronic diseases Those high in potassium help maintain healthy BPbananas, prunes, cantaloupe, dried peaches or apricots, orange juice and plantains
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Recommended Amount 2 cups per day
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Fruit juice should be less than ½ total intake
Key Recommendation Variety Less fruit juice Fruit juice should be less than ½ total intake
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Tips Consume fruit salads as dessert or as snacks
Choose fruits canned in juice or water INSTEAD of light or heavy syrup
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Milk All liquid milk products that retain their calcium. Yogurt Cheese
Ice cream
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Foods made from milk that do not retain their calcium
Cream cheese Cream Butter These are not part of the milk group
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What do they do? Primary source of calcium which important for bone and dental health Good Vitamin D source which helps the body maintain calcium and phosphorous levels. Milk and yogurt contain potassium
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Recommended Amounts 3 cups per day
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Choose low-fat or no-fat products
Key Recommendations Choose low-fat or no-fat products Choose items that are calcium fortified if you don’t like milk
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Drink low-fat or fat free milk or beverage
Tips Drink low-fat or fat free milk or beverage Choose yogurt or cheese snacks
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What do they do? Meat & Bean Group
Meat, poultry, fish, dry beans, eggs, nuts What do they do? Provide protein, Vitamin B, niacin, riboflavin and iron Fish supply essential fatty acids
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Recommended Intake 5 ½ ounces per day
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Key Recommendations Choose lean meats or poultry
Variety (Eat more fish, beans, peas, nuts) Bake, broil or grill
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Tips Choose meats low in fat or ground beef that is extra lean
Trim the fat or remove skin from poultry and drain fat from ground meats Choose snacks like nuts & salads Replace meat with poultry
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Fats are lipids that do not dissolve in water
Dietary fats do provide vitamins such as A,D, E, K for the blood Fat in the body does provide cushion for the body and insulates Cholesterol is a fatlike substance that is produced in the liver by all animals. Our bodies needs some but we are able to produce what we need.
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Cholesterol The risk of CHD High BP Stroke
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Fats and Oils Fats that are solid at room temp (stick margarine, butter, or shortening These contain the unhealthy saturated fat/trans fat Oils and fats that are liquid at room temp These are vegetable oil, mayonnaise, salad dressings or soft margarine
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What do they do? Supply energy and aid absorption of Vitamins A, D, E and K Contain essential fatty acids Oils contain monounsaturated and polyunsaturated fats that have needed fatty acids Recommended Amount of 6 teaspoons per day (1 T low-fat mayo or 2 T light salad dressing or 1 t vegetable oil
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Key Recommendations Total fat intake to 20-35% of your daily calorie intake Choose fats from “good” sources like fish, nuts seeds, or vegetable oil < 10% of your calories should be from saturated fat Choose fat-free, low-fat, or lean meat, poultry, dry beans, milk/milk products
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Tips Read labels to obtain items with low saturated fat
Limit Saturated fats such processed meats, full fat cheese, cream or ice cream, and fried foods Limit items that contain trans fat Go baked steamed or broiled over fried foods Substitute vegetable oil for solid fats
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Sugars Naturally present in milk or fruit
Added to foods during processing, preparation, or at the table (brown sugar, corn syrup, or one of the “ose”)
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What do they do? Supply energy to the body in the form of glucose
Add calories but little or no nutritional value Contribute to cavities
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Recommended intake 8 teaspoons per day (42.9 gms)
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Key Recommendations Choose or prepare food with little added sugar
Brush your teeth to fight cavities
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Tips Read nutrition label Limit sweet snacks/desserts
Choose water, fat free milk, unsweetened tea, or coffee as a beverage Eat unsweetened cereal Choose canned fruits packed in water
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Sodium Naturally present or added to foods
Provides flavor but no nutritional value Increased intake elevates BP and can result in CHD, stroke, congestive heart failure, and kidney disease Regulates the fluid and acid base balance
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Recommended Amounts < 1 teaspoon or (2300 mg)
Choose foods with little salt Check the Nutrition Facts Label Use fresh ingredients or packaged food Eat foods high in potassium which helps counteracts the effects of salt
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Most abundant nutrient in the body
Water Most abundant nutrient in the body Regulator of every vital body function
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Serving Size vs Approximation
1 cup ½ cup 1 T 2 T 1 t 1 oz of cheese 3oz meat 2 oz snack food Chips, pretzels, nuts Tennis ball or a fist Light bulb or ½ ½ golf ball or 3x thumb tp Golf ball Tip of thumb to joint 4 dice/thumb Deck of cards/palm One handful
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