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Nutrition 101: Navigating the Nutrition Superhighway

Presented by: Bill Byron

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First and Foremost

For best results: Variety is key to a

healthy diet.*

* American Institute for Cancer Research - http://health.msn.com/dietfitness/articlepage.aspx?cp-documentid=100096729

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Let’s Get Started with the Basic Building

Blocks

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Nutrient Numbers Game Vitamins/Minerals (0 cal)

Carbohydrates (4 cal/gram)

Fats (9 cal/gram)

Proteins (4 cal/gram)

Alcohol (7 cal/gram)

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Carbohydrate SourcesWhat is the best source for

carbohydrates?

The best sources of carbohydrates - fruits, vegetables, and whole grains - deliver essential vitamins and minerals, fiber, and a host of important phytonutrients.*

* http://www.hsph.harvard.edu/nutritionsource/carbohydrates.html - Harvard School of Public Health

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Fat Sources• Monounsaturated fats

– I.e. olive oil, canola oil, almonds, avocado

• Polyunsaturated fats– I.e. fatty fish, walnuts, corn and soybean oils

• Trans fats– I.e. most margarines, shortening, fried chips

• Saturated Fats– I.e. red meat, dairy, chocolate

Good fats (mono- and poly-) decrease bad cholesterol (LDL) while increasing good cholesterol (HDL).*

* http://www.hsph.harvard.edu/nutritionsource/fats.html - Harvard School of Public Health

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Why Omega-3s?The American Heart Association

recommends that healthy individuals or those at risk for cardiovascular disease eat two fatty fish meals a

week to promote overall good heart health.*

*American Heart Association - http://www.americanheart.org/presenter.jhtml?identifier=4632

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Margarine vs. butter debate

So, what should you choose to use? The best option is to use liquid vegetable oils or a soft tub margarine that is labeled trans fat free or non-hydrogenated. If you choose a soft margarine, be sure that it's also low in

saturated fat.*

* Harvard School of Public Health - http://www.hsph.harvard.edu/nutritionsource/fats.html

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Protein SourcesProtein Sources

By choosing lean protein choices you reduce the risk

for heart disease. Lean proteins include skinless

chicken, fish, low-fat dairy products and legumes.

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Why is Fiber Important?Fiber has long been known

to relieve constipation, but it also can reduce the risk of developing diabetes and heart disease.

Soluble Fiber slows digestion while Insoluble Fiber adds bulk to waste and speeds passage of food in digestive system and absorption.

http://www.mayoclinic.com/health/fiber/NU00033 - Mayo Clinic

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Water, water everywhere… To replace fluids lost from daily activities the

average person should drink eight 8-oz. glasses of fluid per day.

Water regulates body temperature, cushions and lubricates brain and joint tissue, transports nutrients and carries waste away from the cells.

http://www.cnn.com/HEALTH/library/NU/00283.html courtesy of CNN and the Mayo Clinic

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The Hidden Truth: Sugar and Salt

• Excess salt in the diet can contribute to heart disease, high blood pressure and stroke. The average daily consumption of salt should be no more than 2400 mg.

• Sugar is found in many foods particularly in the form of high fructose corn syrup. Due to its affordability it has oftentimes replaced sugar as a sweetener and preservative.

http://www.mayoclinic.com/health/high-fructose-corn-syrup/AN01588 - Mayo Clinic

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Now, It Is Time to Size Things Up!

I caught a fish this big!

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The New Food Pyramid

•Accounts for age, activity level and gender.

•Website provides:–Meal tracking worksheets–Sample menus–Children’s games/programs–Vegetarian diets

http://www.mypyramid.gov/

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MyPyramid Suggestions

• Make half of your grains whole

• Vary your veggies

• Focus on fruit

• Get your calcium rich foods

• Go lean with protein

• Find your balance between food and physical activity

http://www.mypyramid.gov/tips_resources/index.html

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Standard Serving SizesFood/Serving

• Chopped vegetables = ½ cup

• Raw leafy vegetables = 1 cup

• Fresh fruit = 1 med. Piece

• Dried fruit = ¼ cup

• Pasta, rice, cooked cereal = ½ cup

• Cereal = ¼ to 1 ¼ cups

• Dried Beans = ½ cup cooked

• Meat, poultry, seafood = 3 oz.

• Nuts = 1/3 cup

• Cheese = 1 ½ oz.

Looks like

• ½ baseball

• adult fist

• 1 baseball

• 1 golf ball

• ½ baseball

• varied

• ½ baseball

• deck of cards

• Level handful

• 4 dice

http://www.aicr.org/site/PageServer?pagename=pub_nap_ssw

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Choosing the Right Freezer Meal

Freezer meal guidelines:16 grams of protein40 grams of carbs or less8 grams of fat or less600 mg of salt or lessadd a cup of vegetables

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A Cereal World

Try oatmeal with milk, almonds, and fresh fruit

Cereal guidelines: 10 grams of sugar or less 3 grams of fiber or more mix sweetened cereal with

whole grain cereal eat something you like

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Take the Fat out of Fast Food

Limit:mayonnaise and

tartar/special saucesburgers french fries processed cheese fish filet (w/

cheese/tartar) fried foods soda and milkshakes

Try:grilled chicken.ketchup or mustard. fruit/yogurt snack veggie burgers.100% juice or low-fat

milk.grilled chicken salad. low-fat/low-calorie

dressing.

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Choosing Lean BeefUSDA defined lean cuts (total fat, saturated fat):

top round (4.6, 1.4)bottom round (4.9, 1.7) eye round (4.0, 1.4) round tip (4.1, 1.6) flank steak (6.3, 2.6) tenderloin or top sirloin (4.9, 1.9)95% lean ground (5.1, 2.4)T-Bone Steak (8.2, 3.0)Chuck Shoulder Pot Roast (5.7, 1.8)

http://www.beefitswhatsfordinner.com/nutrition/leancuts.asp

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Lunch on the Go: Guide to Meal Replacement Bars

Include a piece of fruit for added fiber.Meal replacement bar guidelines:

10 – 15 grams of protein7 grams of fat or less200 – 250 calories

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Healthy Snacking Ideas

Try: dried fruit fruit with a dip veggies with salsa or hummusveggies with bean dipyogurt soy milk canned tunabean salad

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Labels and Claims

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How to Read a Food LabelStep 1 – Start with the Serving Size

Step 2 – Figure out the Fat

Step 3 – Size up the Sodium

Step 4 – Don’t forget Dietary Fiber

Step 5 – Pick up on the Protein

Based on 2000 calories for healthy

woman, children and older adults.

2500 calories for healthy men.

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Don’t Be Fooled By Low Fat

3 cookies – 150 Calories

4.5 grams of fat

Low Calorie 40 calories or less

Light or Lite One third fewer calories or 50% or less fat than regular product

Fat-Free Less than half a gram of fat

Low-Fat 3 grams of fat or less

Reduced Fat 25 % less fat than regular product

Fewer or Less Cal. At least 25% fewer calories than regular product

3 cookies – 160 Calories

7 grams of fat

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Don’t Judge A Book by It’s Cover

A cheeseburger and an Advantage bar both have 6g saturated fat

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Watch Your Portion Size

8 fl oz. cup 100 Cal.

0 Fat 25 Carbs.

12 fl. oz can 150 Cal.

0 Fat 37 Carbs.

20 fl. oz bottle 250 Cal.

0 Fat 63 Carbs.

1 liter bottle 400 Cal.

0 Fat 100 Carbs

2 liter bottle 800 Cal.

0 Fat 200 Carbs.

Small 2oz. 160 Cal.

1.5 Fat 30 Carbs 7 Pro.

Medium 3oz. 240 Cal.

2 Fat 45 Carbs. 10 Pro.

Large 4oz. 320 Cal.

3 Fat 60 Carbs. 13 Pro.

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Shopping Tips

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Super FoodsSalmon - Good source of protein & omega 3 fatty acids.

(shown to decrease LDL and increase HDL)

Soy - great substitute for animal products. (high in protein and amino acids – known to reduce LDL)

Greens - broccoli, asparagus, green beans, kale (packed with vitamin A, C , iron, calcium)

Berries – fresh berries are powerful disease-fighting food. (high in vitamin C, folate, fiber & nutrients.)

Whole Grains – Packed with valuable antioxidants not found in fruits and vegetables.

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Navigating the Grocery Store Superhighway

• Sure Bet – Stick to the outside aisles

• Don’t forget the legumes, whole grains and cereals

• Read labels carefully – minimal processing

• Keep it skinny on the dairy

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Choosing a Multivitamin100% RDA of these:• B-1• B-2• B-3• B-12• B-6• Vitamin A, C, D, E• Folic Acid

Other essentials:• Copper .9 mg• Selenium 50

mcg• Zinc 11 mcg• Magnesium 100 mg• Iron (women) 18 mg

This advice does not replace the advice of your healthcare team.

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Choosing and Using a Multivitamin

• Avoid megadoses• Look for the USP (United

States Pharmacopeia) label• Beware of gimmicks• Check for expiration dates• Store all vitamin and

mineral supplements safely

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Health and Safety Precautions – Cooking meat

hamburgers (ground meats and sausages, including pork sausages): 155º F.;

steaks and other beef, veal, lamb, fish and shellfish: 145º F;

poultry: 165º F; pork (except pork sausage): 145º F

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How to tell when food goes bad!

• Pathogens are colorless, odorless and tasteless

• Use the “Rule of Fours” with leftovers

• Keeping your refrigerator at 40 degrees fahrenheit will keep raw meat for 3 days and 4 days for leftovers.

• Experts recommend a limit of 2 hours between market/restaurant to fridge

• Mold does not equal spoilage

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Foodborne Illnesses

• Botulism

• Campylobacteriosis

• E. Coli

• Hepatitis A

• Norovirus Infection

• Salmonellosis

• Shigellosis

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Temperature Control

• Keep hot foods hot. (140° F)• Keep cold foods cold (40° F)

– Both of these practices will keep bacterial growth to minimum and avoid turning your picnic into a biohazard site.

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Don’t cross-contaminate

• Do not use the same knife for cutting vegetables and meat.

• Do not put cooked food on plates that once held raw meat.

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Produce Safety• Keep produce at 40° F to avoid bacterial growth

• Before cutting wash your hands

• Wash produce (solid produce can be scrubbed)

• Dry produce with a clean towel or paper towel

• Refrigerate leftovers within four hours of cooking or else throw away

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Now, time for the kids!

• Try these fun lunch ideas– Bagels with confetti

– Cold cut rollups

– Sneak veggies/fruit into sandwiches

– Frito Pie

– Cold pizza

• These and more fun recipes can be found at www.kidshealth.org for wide range of dietary needs and requirements.

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Putting It All Together Eat:

fruits and vegetables.whole grain breads and cereals.low-fat meat and dairy products.nuts and plant oils for good fat.

60 minutes of moderate physical activity/day. Consume alcohol and caffeine moderately. Drink water. Limit salt.

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Resources

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Healthy Cookbooks

• New Hampshire Celebrates Wellness Cookbook by NHCW

• The Big Book of Quick and Healthy Recipes : 365 Delicious and Nutritious Meals in Under 30 Minutes by Kirsten Hartvig

• Quickflip to Delicious Dinners by Eileen Faughey

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Helpful Websites

www.mypyramid.gov

www.aicr.org

http://kidshealth.org/kid/recipes/index.html

http://www.mealsmatter.org/CookingForFamily/Planning/article.aspx?articleId=43

http://ndep.nih.gov/diabetes/pubs/Youth_Tips_Weight.pdf

www.5aday.com

www.nutrition.gov

www.nal.usda.gov/fnic

http://www.aicr.org/information/recipe/nutritionfactslabel/index.lasso

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References

• USDA - www.nutrition.gov

• Calorie King - www.calorieking.com

• USDA National Agricultural Library – Food Safety Information Center

• National Institute of Health – National Institute of Allergy and Infectious Diseases

• U.S. Food and Drug Administration – Center for Food Safety and Applied Nutrition

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Thank You!!!

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Believe…

…anything is possible!

“The only reason the bumble bee can fly is because no one told him that he can’t!”