1. GOOD NUTRITION: AS EASY AS 1, 2, 3 Healthy Living: Lesson 1

2. Welcome!  Beverly Utt, MS, MPH, RD  Registered Dietitian  Wellness Coach and Smoking Cessation Coordinator with the MultiCare Center for Healthy Living  Email: Bev.Utt@multicare.org  Phone: 253.301.5096

3. Today’s Class: Lesson 1  Good Nutrition: As Easy As 1, 2, 3  What we will cover:  Program Overview  Disease Prevention  USDA MyPlate  Goal setting

4. Why is nutrition important?  Poor diet is a known risk factor for the 3 leading causes of death:  Heart disease, cancers, and stroke – as well as for diabetes and high blood pressure  Researchers estimate that better eating habits could prevent as many as 35 percent of all cancer deaths.

5.  Hardening of the arteries (plaque buildup) is an early sign of heart disease that begins in childhood & adolescence with increased blood cholesterol levels caused by poor diet. Why is nutrition important?

6. Importance of nutrition for kids….  1 in 3 children is currently overweight or obese  It is estimated that 1 in 3 people born after the year 2000 will develop Type II Diabetes from poor eating habits  Many other children will face chronic obesity-related health problems like heart disease, high blood pressure, cancer, and asthma  Studies show that young people now, may not outlive their parents

7. Family History  Think to yourself if you have personally experienced, or if are you aware of a family history of any of the following?  High blood pressure  Cancer  Diabetes  Overweight/Obesity  Heart Disease  Stroke

8. Healthy Habits  Healthful habits can help us prevent health problems or may help reduce their severity if they should occur.  Eating nutritious foods, like fruits and veggies  Managing weight  Staying active  And not smoking

9. Question to the group:  What do you think is meant when someone refers to “good nutrition”? You may answer directly via the chat feature on the right side of your screen

10. Former Food Pyramid 2005-2010

11. New USDA MyPlate - 2011

13.  Loaded with vitamins and minerals to fight disease  Provides energy and fiber  Enjoy raw, cooked, frozen, canned, or 100% juice  1 ½ - 2 cups daily recommended for adults, teens and older children  1 cup daily for children 2-3  1-1 ½ cups daily for children 4-8 MyPlate: Fruit

14. What counts as a cup? 1 cup = 1 fist or baseball MyPlate: Fruit

15. MyPlate: Vegetables  Loaded with vitamins and minerals to fight disease  Filled with fiber  Enjoy raw, cooked, frozen, canned, or 100% juice  2 ½ - 3 cups daily recommended for adults, teens and older children  1 cup daily for children 2-3  1 ½ cups daily for children 4-8

16. MyPlate: Vegetables What counts as a cup? 1 cup = 1 fist or baseball (Exception:1 cup leafy is ½ cup)

17.  Calcium builds strong bones & teeth  Energy  Sources: milk, yogurt, cheese, dairy alternatives  3 cups daily recommended for adults, teens and older children  2 cup daily for children 2-3  2 ½ cups daily for children 4-8 MyPlate: Dairy

18. What counts as a cup?  1 cup =  1 cup milk, yogurt, pudding  1 ½ ounces of cheese  2 slices of processed cheese MyPlate: Dairy

19. MyPlate: Grains  Whole grain goodness for heart health  Provides energy  Fiber found in whole grains  Sources: breads, pasta, rice, cereal  6-11 ounces daily recommended for adults, teens and older children  3-5 ounces recommended for children ages 2-8

20. MyPlate: Grains What counts as an ounce?  1 ounce =  1 slice bread  ½ cup cooked pasta, rice or cereal  1 cup ready-to-eat cereal

21.  Protein builds and maintains muscle  Rich in minerals needed for energy  Sources: chicken, fish, red meat, pork, eggs, nuts, seeds, beans, lentils, vegetarian meat alt.  5-7 ounces daily recommended for adults, teens and older children  2 ounces daily for children 2-3  4 ounces daily for children 4-8 MyPlate: Protein

22. What counts as an ounce?  1 ounce = 1 egg 1 ounce meat 1 tablespoon peanut butter 2 tablespoons nuts, seeds ¼ cup cooked, dried, beans and lentils MyPlate: Protein

23. Build a Healthy Plate  Make half your plate fruits and veggies  Switch to skim or 1% milk  Whole or 2% milk for young children  Make at least half your grains whole  Vary your protein sources

25. Be Watchful  Eat fewer foods high in solid fats  Make major sources of saturated fats occasional choices  Try to avoid trans fats found in processed foods  Use heart healthy liquid fats when preparing foods  Choose foods and drinks with little or no added sugars  About 10 packets of sugar in 12-oz soda  Choose 100% juice  Look out for added sodium  Add spices/herbs when cooking and less salt

26. Healthful Eating Habits  Eat the right amount of calories for you Get your personal daily calorie limit at www.choosemyplate.gov  Avoid oversized portions  Cook more often at home when you’re in control  Stop eating when satisfied, not full  Drink plenty of water

27. Be Active!  Be physically active your way  Pick activities you like and start by doing what you can – 10 minutes or more at a time  Aim for 30 minutes a day  Children and teens should be active 60 minutes daily  Find activities you can do as a family  Walking, biking, Frisbee, swimming, others?

28. Note to Parents/Guardians  What you eat and drink, and your level of physical activity are important for your own health and also for your children’s health  You are your children's most important role model and they pay more attention to what you do than what you say  You can do a lot to help your children develop healthy habits for life

29. Baby Steps  The key to good nutrition is variety and moderation  Over the next week, I challenge you to do the following:  Set one small goal for yourself and your family  Plan at least one meal using 3 or more food groups

31. Contact us anytime: Email: hope.roberts@multicare.org Phone: 253.301.5097