Erica Bydlon

HEALTHY NUTRITION FOR EVERYONE

Lets start with the basics… Fruit!• The sweet and fleshy product of a tree or other plant that contains seed and can be eaten as food!

• Key thing to remember with fruit is that the fresher it is the better! Try to stay away from “canned fruits”

• Examples: Apples, Bananas, Strawberries, Kiwi, blueberries, grapes and many more!

• Fruit is full of vitamins, antioxidants, and fiber

Vegetables• According to “My plate” vegetables is broken up into 5 subgroups• Dark Green Vegetables = broccoli, kale, romaine lettuce, spinach, watercress• Starch vegetables = corn, green peas, potatoes, taro, water chestnuts• Red & Orange vegetables = acorn squash, carrots, pumpkin, red peppers, sweet potatoes, tomatoes• Beans and Peas = black beans, kidney beans, soy beans, lentils, split peas• Other vegetables = asparagus, avocado, bean sprouts, beets, cabbage, celery, cucumbers, egg plants, green beans, green peppers, onions, zucchini

Serving size of Fruits/Vegetables• *From the USDA’s my plate…and remember each individual is different and may have different needs!

• Fruits = 1 ½ or 2 cups a day • 1 large banana = 1 cup • 1 small apple = 1 cup• 8 large strawberries

• Vegetables = 2 or 3 cups a day• 1 cup of spinach• 1 cup of sliced cucumbers • 1 cup of baby carrots (about 12)

Grains • Split into 2 groups “Whole Grains” and “Refined Grains”

•Whole Grain: contains the entire grain kernel (bran, germ, and endosperm • Whole- wheat flour, oatmeal, whole cornmeal, brown rice,

popcorn, whole wheat pasta, whole wheat tortillas

• Refined Grain: have been milled, removes the grain. It is done so to improve shelf life but removes fiber, iron and vitamins• White flour, white bread, white rice, noodles, cornbread, crackers,

pretzels• However, most refined grains are enriched which means

they put back certain vitamins after the processing

Serving Size of Grains• * according to the USDA my plate

•Women 19+ = 6 ounces daily • Men 19+ = 8 ounces daily • Of those ounces, 3 ounces for women should be whole grains and 4 for men

• 1 “mini” bagel = 1 ounce• 1 “large” bagel = 4 ounces • 2 slices of bread = 2 ounces •½ cup cooked oatmeal = 1 ounce•½ cup cooked rice = 1 ounce

Proteins• All foods made from meat, poultry, seafood, beans, eggs, it includes many foods • Beef, ham, lamb, bison, pork, chicken, turkey, eggs, chickpeas,

almonds, cashews, peanuts, sunflower seeds, cod, flounder, salmon, snapper, tuna, shrimp, crab, clams , lobster

• Proteins are the building blocks for bones, muscles, skin and blood.• Vitamins found in protein rich foods help play a vital role in our nervous system

• Iron, carries oxygen in the blood- very important for women of child bearing age and because iron-deficiency anemia is common!

Serving Size of Proteins • * According to the USDA’s my plate

•Women 19-30 = 5 ½ ounces•Women 30+ = 5 ounces• Men 19-30 = 6 ½ ounces• Men 30- 50 = 6 ounces• Men 51+ = 5 ½ ounce

• 1 ounce cooked lean beef ( 1 small steak/ filet )• 1 small lean hamburger = 2 to 3 ounces• 1 egg = 1 ounce• 2 tablespoons hummus = 1 ounce

Dairy • Many dairy products come from milk or made of milk

• Skim milk, low fat milk, reduced fat milk, lactose free, puddings, frozen yogurt, ice cream, yogurt, cheese, mozzarella, swiss, ricotta, american

• Intake of dairy can improve bone health and may reduce risk of osteoporosis

• Intake of diary is also associated with reduced risk of cardiovascular disease and type 2 diabetes

Serving Size of Diary • *According to USDA’s my plate

•Women and Men 19+ = 3 cups

• 1 cup yogurt• 1 snack size container of yogurt• 1 slice of processed cheese = 1/3 cup • 1 scoop ice cream = 1/3 cup

Oils• Oils are fats at liquid temperature, not a food group but they do provide essential nutrients• Canola oil, corn oil, olive oil, nuts, olives, some fish,

avocadoes (naturally high in oils), butter, milk fat, stick margarine

• Serving Size of Oils• Women 19- 30 = 6 teaspoons• Women 31+ = 5 teaspoons• Men 19-30 = 7 teaspoons• Men 31 + = 6 teaspoons

Portion Size• Be careful! Most of our portions today are double what they use

to be!

• 20 years ago a blueberry muffin was 210 calories , 1.5 ounces

• Today, the average blueberry muffin which is about 5 ounces has 500 calories

• 20 years ago a 8 ounce coffee with whole milk and sugar was 45 calories

• Today, a 16 ounce coffee has 350 calories• It would take an hour and twenty minutes of walking to burn 305 calories

• (based on a 130 pound person)

References • http://www.choosemyplate.gov/index.html

• GREAT resource!