National Nutrition Month Education Material

TOPICS What is NNM? Fad Diet History Food Labels MyPlate Macronutrients (Carbohydrates, Fat, Protein, Water) Vitamins & Minerals Food & Nutrients to Increase Food & Nutrients to Decrease Taste the Rainbow (Fruits & Vegetables) Ways to Eat More Fruits & Vegetables Portion Control Snacking at Work Power Up at Breakfast Simple Swaps Healthful Resources

WEEK ONE (March 1 – 4th)

What is NNM? National Nutrition Month is an education campaign put on by the Academy of Nutrition and Dietetics, a professional organization for Registered Dietitians, during March. This campaign focuses on the importance of developing healthy habits through eating and physical activity. “The theme for 2016 is “Savor the Flavor of Eating Right”, which encourages everyone to take time to enjoy food traditions and appreciate the pleasures, great flavors and social experiences food can add to our lives.” During the month of March, we will be going over various topics to help you with making healthy food choices. Some of the topics we will cover are: Fad Diet History Food Labels MyPlate

Ways to Eat More Fruits & Vegetables Portion Control Snacking at Work Power Up at Breakfast Simple Swaps And More! To learn more about National Nutrition Month go to www.nationalnutritionmonth.org Fad Diet History

Grapefruit Diet. Cabbage Soup Diet. Juice Diet. Baby Food Diet. What do all of these have in common? They are considered “Fad Diets”. Fad Diet (noun): “a diet that makes promises of weight loss or other health advantages such as longer life without backing by solid science, and in many cases are characterized by highly restrictive or unusual food choices” Check out the below interactive timeline of Fad Diets dating back to 1920 – Today. Do any of them look familiar? Have you ever tried any of them? http://www.nationalnutritionmonth.org/nnm/games/timeline/index.html Remember, the key to being healthy is making smart food choices, not following the current celebrity endorsed diet. Consult with a Registered Dietitian to develop a healthy plan that works best for you. Understanding Food Labels Reading and understanding the Nutrition Food Label on a food package can be difficult, especially if you don’t know where to start. Here are some key areas you should focus on in order to make healthier food decisions:

1. Serving Size: this shows us the size and how many servings each package of food contains. Serving sizes are in units such as cups, pieces, package, etc. How many servings you eat determines how many calories you consume. For example, if you eat two (2) servings, multiply the calories by two (2), along with the other nutrients on the label.

2. Calories and Calories from Fat: calories are how much energy a food provides. This section can help you manage your weight (i.e. gain, lose or maintain). The calories from fat tells you how many calories come from a single serving of fat. Eating too many calories/day is linked to overweight and obesity.

3. Nutrients: There are two sections under this category: ones we should limit and ones we should get enough of. Nutrients that we should limit are: Fat, Cholesterol, and Sodium. Health experts recommend keeping the intake of Saturated Fat, Trans Fat and Cholesterol lows as possible. Nutrients that we should get enough of are: Dietary Fiber, Vitamin A, Vitamin C, Calcium and Iron.

To learn more about the Nutrition Facts Label, go to the FDA website or see the attached flyer

What is MyPlate? MyPlate was introduced in 2011 after replacing the 2005 MyPyramid as part of Michelle Obama’s campaign to help fight the obesity problem we see today. The older versions such as the Food Pyramid and MyPyramid were said to be confusing, misleading and overwhelming to consumers. This revised version allows people to visualize what and how much should be on their plate. MyPlate is divided into four categories: fruits, vegetables, grains, proteins. A circle is placed beside the plate to resemble dairy.

Go to www.choosemyplate.gov to learn more about the categories and how to balance your plate.

WEEK TWO (March 7 – 11th) Macronutrients vs Micronutrients? Macronutrients are what provide our bodies with energy or calories. These are needed to for growth, metabolism and other body functions. The term “macro” means large and these nutrients are needed in greater amounts. There are four (4) macronutrients, each with varying energy or calorie amounts:

Carbohydrates: 4 calories/gram Protein: 4 calories/gram

Fat: 9 calories/gram Water: 0 calories/gram

What this means is if you look at a Nutrition Facts Label and see 12 grams of carbohydrate, that food product provides 48 calories (12 grams x 4 calories/gram) Micronutrients are provide zero energy and are often called vitamins and minerals. They are vital to development, disease prevention and wellbeing. Deficiencies in micronutrients can lead to health consequences if not are consumed in the diet. Some common deficiencies are iron, folate, and iodine. This week we will be taking a closer look at each macronutrient and their health effects.

To learn more, visit: http://www.mckinley.illinois.edu/handouts/macronutrients.htm (macronutrients) and http://www.cdc.gov/immpact/micronutrients/ (micronutrients) More about Carbohydrates

Carbohydrates provide 4 calories/gram and is the body’s main source of energy. According to the USDA, 45-65% of our energy should come from carbohydrates. The reason why carbohydrates are the body’s main source of energy is because of how easily they are to break down and use. The central nervous system, kidneys, brain and muscles need carbohydrates in order to function properly. Sources of carbohydrates are mainly starchy foods such as whole grains, potatoes, fruit, and beans. Fiber is also considered a carbohydrate only, it cannot be digested by our body. It passes through the digestion tract and helps the body eliminate waste. If our diet doesn’t provide enough fiber, problems such as constipation, hemorrhoids, or an increased risk for colon cancer can occur. Diets high in fiber have been linked to a decreased risk for heart disease, obesity and lower cholesterol. Sources of fiber are fruits, vegetables, and whole grain products. To learn more about carbohydrates, go to: https://www.nlm.nih.gov/medlineplus/carbohydrates.html#summary

More about Protein

Protein provides 4 calories/gram and is important for growth, especially for children, teens, and pregnant women. According to the USDA, 10-35% of calories should come from protein. Along with growth, the body also uses protein for tissue repair, immune function, making essential hormones and enzymes, and preserving lean muscle mass. Sources of protein include meat, poultry, fish, meat substitutes, cheese, milk, nuts, and legumes. When protein is consumed, it is broken down into amino acids. There are two types of proteins: essential and nonessential. Essential proteins must be consumed through the diet while nonessential proteins are able to be produced by the body. Animal-based proteins contain all the essential amino acids, unlike plant-based proteins. To learn more about proteins, go to: https://www.nlm.nih.gov/medlineplus/ency/article/002467.htm More about Fats

Fat provides 9 calories/gram, the most concentrated source of energy) and certain fats are essential for survival such as unsaturated fat. According to the USDA, 20-35% of our calories should come from fat. This amount is needed for normal growth and development, energy, absorption of fat-soluble vitamins

A, D, E, K and Carotenoids, providing cushion for organs, and maintaining cell membranes. Some sources of fat include meat, poultry, nuts, milk products, oils, and salad dressing. There are three kinds of fats that you see on Nutrition Facts Label: trans-fat, saturated fat, and unsaturated fat. Limiting the amount of trans and saturated fats in our diets will help lower the risk of developing heart disease. Instead, we should opt for healthy fats like Omega 3’s, which can be found in fish products, nuts, and some vegetable oils. To learn more about fats, go to: http://www.helpguide.org/articles/healthy-eating/choosing-healthy-fats.htm More about Water

Water provides 0 calories/gram and is important for many body functions such as temperature regulation, lubricate and cushion joints, protect the spinal cord and other sensitive tissues, and get rid of wastes though urination, perspiration and bowel movements. In order to stay properly hydrated, men should consume 3 liters every day and women 2.2 liters a day. We need more water during hot climates, when we are more physically active, running a fever or having diarrhea or vomiting. Some ways to ensure that we are consuming enough water, here are some helpful tips:

Carry a water bottle

Choose water over sugar-sweetened beverages

Choose water when eating out

Add fruit to your water such as a lemon or lime To learn more about water and its health benefits, go to: http://www.cdc.gov/healthywater/drinking/nutrition/

WEEK THREE (March 14 – 18th) Vitamin A

Vitamin A is an antioxidant that plays a role in vision, allowing us to see normally in the dark. It’s also involved in bone growth, reproduction, cell functions and the immune system. Animal sources provide Vitamin A in the form of retinol and plant sources provide it in the form of carotenoids, with Beta-carotene being the most familiar. Colorful fruits and vegetables such as sweet potatoes, spinach, carrot, pumpkin, and broccoli, liver and whole milk are just a few sources. If we don’t consume enough Vitamin A, night blindness, dry, scaly skin, an increase for infections, and poor growth may occur. However, if too much is consumed, nausea, vomiting, headaches, and dry, scaly skin may occur. Excess consumption can lead to more severe health problems such as liver damage, osteoporosis and nervous system disorders. Below is a table of recommended daily intakes of Vitamin A:

Life Stage Vitamin A (mcg/day as RAE)

Males, age 14+ 900

Females, age 14+ 70

Pregnancy 770*

Breastfeeding 1,300

mcg = micrograms RAE = Retinol Activity Equivalents *Pregnant women should avoid supplemental, preformed Vitamin A

To learn more about Vitamin A, go to: https://www.nlm.nih.gov/medlineplus/vitamina.html

B Vitamins

The B vitamins consist of B1 (Thiamine, B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6, B7 (Biotin), B12 and Folic Acid. These vitamins play a role in helping processes in our bodies get or make energy from the foods we eat. They also help form red blood cells. Sources of B vitamins include proteins such as fish, poultry, meat, eggs, and dairy products. Plant sources include leafy green vegetables, beans, and peas. Many of the cereals that we eat have been fortified with B vitamins as well. What happens if we consume too much or not enough of B vitamins? Go to: https://www.nlm.nih.gov/medlineplus/bvitamins.html and select the B vitamin you would like to learn more about. Vitamin C

Vitamin C, also known as ascorbic acid, is another antioxidant that helps slow down or prevent cell damage. It’s important for our skin, bones and connective tissue as well as promotes healing and iron absorption. Sources of Vitamin C include fruits and vegetables such as citrus, red and green peppers, tomatoes, broccoli, and greens. Juices such as orange and grapefruit, contain Vitamin C. What happens when we don’t get enough? Scurvy, a disease that can cause weakness, anemia, gum disease, and skin hemorrhages, is a result of Vitamin C deficiency. Seamen who lived out at sea for a

long time without consuming fresh fruits and vegetables often developed scurvy. Today, this development is rare in the U.S. as many foods contain or are fortified with Vitamin C. Consuming excessive amounts is usually eliminated through the urine. However, high doses, such as through supplementation, can cause headaches, frequent urinations, diarrhea, and nausea. People who have a history of kidney stones should avoid high levels of Vitamin C. To learn more, go to: https://www.nlm.nih.gov/medlineplus/vitaminc.html Vitamin D

Vitamin D helps the body absorb calcium, one of the main building blocks of bone. Without efficient Vitamin D, bone diseases such as osteoporosis or rickets can occur. Vitamin D also plays a role in nerve, muscle and immune systems. There are several ways that we can get Vitamin D: our skin via the sun, diet and supplements. Our bodies form Vitamin D naturally after exposure to sunlight. Excessive sunlight exposure can lead to skin aging as well as skin cancer. Vitamin D rich foods include egg yolks, salt water fish and liver. Foods such as milk and cereal are often fortified with Vitamin D. Below is a table of recommended daily intakes of Vitamin D:

Life Stage Vitamin D (IU/day) Vitamin D (mcg/day)

Children and Teens 600 15

Adults, up to age 70 600 15

Adults, ages 71+ 800 20

Pregnant 600 15

Breastfeeding 600 15

On food and supplement labels, the amount of Vitamin D may be given in International Units (IU) or micrograms (mcg) Since skin synthesis of Vitamin D varies so much, the latest dietary recommendations assume minimal sun exposure.

To learn more about Vitamin D, go to: https://www.nlm.nih.gov/medlineplus/vitamind.html

Vitamin E

Vitamin E, an antioxidant, plays a role in our immune system and metabolic processes. Sources include vegetable oils, nuts and seeds, leafy greens, and cereals. People who have diseases such as cystic fibrosis and Crohn’s disease may need extra Vitamin E. Recommendations for Vitamin E are listed in the table below:

Life Stage Vitamin D (mg/day)

Infants

0 – 6 months 4

7 – 12 months 5

Children

1-3 years 6

4-8 years 7

9-13 years 11

Adolescents and Adults

14 and older 15

Pregnant Women 15

Breastfeeding Women 19

To learn more about Vitamin E, go to: https://www.nlm.nih.gov/medlineplus/ency/article/002406.htm

WEEK FOUR (March 21 – 25th) Vitamin K

Vitamin K is important in making proteins for healthy bones, tissues and the proteins needed for blood clotting. If we don’t get enough Vitamin K, then we can bleed too much. The opposite occurs when we consume too much: blood clots. It’s important to know that if taking blood thinners, Vitamin K supplementation needs to be monitored. Talk to your health professional if you have any questions about Vitamin K supplementation. It is recommended that men consume 120 ug/day and women 90 ug/day. Below is a table of sources of Vitamin K:

Food Vitamin K (ug/serving)

Kale, ½ cup 225

Spinach, raw, ½ cup 75

Turnip greens, ½ cup 70

Broccoli, ½ cup 45

Cabbage, ½ cup 30

Green Beans, ½ cup 7

Strawberries, 1 cup 4

Whole milk, 1 cup 1

To learn more about Vitamin K, go to: https://www.nlm.nih.gov/medlineplus/vitamink.html

Foods to Decrease

In order for us to maintain a healthy diet, there are some foods that we should decrease:

Foods high in cholesterol

High fatty foods such as fried foods

Processed foods

Foods high in saturated fats

Foods high in sodium

High-sugary foods such as candy, cakes, and cookies Limiting our intake of these types of foods will allow us to reap in many health benefits. We can begin to see an increase in energy, weight loss/maintenance, a decreased risk of developing diseases and more! This week, I challenge you to try to limit one of these food groups and reach for something healthier. Limiting one these food groups is one step closer to living a healthier lifestyle. But don’t just stop at limiting one, what are some others that you can limit? Tip: If you struggle with limiting one of these food groups, begin by avoiding these foods every other day or 2-3 times a week. As each week passes, increase the number of days in which you limit the particular food/food group. Remember, it’s better to begin slowly rather than eliminating everything right at once. This will help you stay on the track of eating healthier! To learn more, go to: http://health.gov/dietaryguidelines/2015/guidelines/executive-summary/

Foods to Increase

One of the 2015-2020 Dietary Guidelines key recommendations is to “follow a healthy eating pattern across the lifespan.” This pattern limits saturated fats, trans fats, added sugars, and sodium. Healthy eating patterns include:

Eating a variety of fruits and vegetables and in various colors (reds, orange, green, purple, etc.)

Whole fruits rather than canned

Grains, especially whole

Low fat dairy including milk, yogurt, and cheese

A variety of protein foods such as seafood, lean meats, poultry and legumes These food groups are the areas that most Americans fail to consume enough of. Are any of these foods you consume? Can you incorporate any of these into your diet? Try swapping these out for some of the unhealthy options that were discussed yesterday. Doing so will help you achieve a balanced diet. Taste the Rainbow – Various Colors of the Fruits & Vegetables There are ways that we incorporate various fruits and vegetables into our diets, such as eating fruits and vegetables of the rainbow. If we eat more colorful fruits and vegetables, we will be able to consume more vitamins and minerals, thus decreasing our need for supplementation. Also, by choosing more of a variety of colorful fruits and vegetables, we will be introduced to new foods and brightening up our plate. For more information, go to: http://www.fruitsandveggiesmorematters.org/taste-a-rainbow-of-fruits-and-veggies also, check out the attached article which goes into more detail about each color group.

Seasonal Fruits & Vegetables

Do you ever find yourself thinking this fruit or vegetable doesn’t taste as fresh as they normally do? That is because produce is tastes best during its seasonal time. If we choose fruits and vegetables based on their seasons, we will be able to introduce new, tasty foods into our diets. Here is a pocket guide seasonal produce to help you when you go grocery shopping. Try something new! It could be your next favorite food! To fold the attached pocket guide, follow the below steps: 1. Fold length-wise along the dotted line to make a tent (pictures/writing should be on both sides) 2. Fold “Pocket Guide to Seasonal Fruits & Vegetables” towards each other (in half) 3. Fold “Storing your Produce” towards “Year Round Fruits & Vegetables” (towards center of paper) 4. Fold “Fall Fruits & Vegetables” towards “Winter Fruits and Vegetables” (towards center of paper)

WEEK FIVE (March 28 – 31st) Ways to Eat More Fruits & Vegetables

For some, incorporating a variety of fruits and vegetables may seem difficult. Here is a list to help you enjoy more fruits and vegetables a day! 1. Use vegetables as pizza toppings such as spinach, green peppers, tomatoes, mushrooms, and

zucchini. 2. Make a breakfast smoothie with a variety of fruits like a strawberry banana smoothie. 3. Instead of chips, try crunchy vegetables with your favorite low-fat salad dressing or hummus. 4. Make kabobs with colorful vegetables like tomatoes, green and red peppers, mushrooms and

onions. 5. Place colorful fruits in places that you can easily grab for an afternoon snack. 6. When making omelets, pack them with fresh vegetables. 7. Wake up with fruit! Try adding fruits to your breakfast routine such as in your oatmeal or yogurt.

8. Make your main dish a salad full of dark leafy greens and colorful vegetables. 9. Make a fruit sauce using fresh fruits for breakfast favorites such as pancakes or waffles. 10. Prepare ready to eat snacks for the week using fruits and vegetables. To learn more, go to: http://www.cookinglight.com/healthy-living/healthy-habits/eat-vegetables-fruits Portion Control

We’ve all heard the term “portion control” and how it’s beneficial in losing and maintaining our body weight. Portion control also helps those diagnosed with diabetes maintain their blood glucose levels. Some may think this is a difficult task to accomplish, but here are some tips that will help you cut calories and eat smaller portions: 1. Before every meal, drink a glass of water. This will help us not overeating by already filling up our

stomachs. 2. Add vegetables to your meal. This is a great way of cutting calories and filling up quicker. 3. Use smaller dinnerware. Using smaller plates and bowls will prevent us from overfilling our plates

and thus, not overeat. 4. Make your carbs the topper. Try this with breakfast or snack, such as with a parfait. Begin by adding

the yogurt the sprinkle with granola. For a stir-fry, add your vegetables and protein, then add the rice.

5. Eat slower. If we eat slower, we will be able to listen to our bodies and know when our stomachs are full.

6. Skip the box or bag. Whenever you reach for a snack, portion out on a plate rather than eating straight from the box or bag. Researchers found that people ate 50% less when they did this.

7. Take a lap at the buffet. If going to a buffet, rather than starting at the first line you see, take time to see what is there and find the healthier foods.

8. Don’t finish your plate. When dining out, don’t feel that you don’t have to finish your plate. Ask for a to-go box and save for later. You can even do this before you start your meal.

9. Don’t skip meals. Skipping meals will cause us to more likely to eat larger portions at our next meal. Ways we can combat this is by eating 4-5 small meals a day.

10. Limit your choices. By having numerous options, we are more tempted to want to try everything, leaving our plates packed with calories.

For more tips, go to: http://www.health.com/health/gallery/0,,20405321,00.html

Snacking at Work

Picking the right snack might seem like an impossible task, especially when tempted with potluck sweets. The below handout will help you make smart snack choices thanks to the Academy of Nutrition and Dietetics. http://www.eatright.org/~/media/eatright%20files/nationalnutritionmonth/handoutsandtipsheets/nutritiontipsheets/smartsnackingforadultsandteens.ashx Healthful Resources As we wrap up National Nutrition Month, we wanted to leave you with some great resources on staying healthy: 1. www.eatright.org 2. www.choosemyplate.org 3. www.health.gov/dietaryguidelines/2015/ 4. Physician 5. Registered Dietitian These are just a few! Whenever consulting the internet about health issues, make sure it’s from a reputable source. If in doubt, consult your physician or a registered dietitian and they will be able help or point you in the right direction.