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Wellness Integrative Med, Inc
Family Physician: Rushia Butler MD, Clinical Therapist: Tyree Brinson, PsyD, Family Fitness Trainer Zola Ajanaku, CPT, Nutritionist, Ellen Muhammad, RD
Wellness Integrative MedResources Used
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Dietary Guidelines for Americans, 2010 http://www.cnpp.usda.gov/DGAS2010-PolicyDocument.htm
ChooseMyPlatehttp://ChooseMyPlate.gov
Selected Messages for Consumershttp://www.cnpp.usda.gov/Publications/DietaryGuideline/2010/PolicyDoc/SelectedMessages.pdf
DGA2010 Slide Presentationhttp://www.cnpp.usda.gov/DGAs2010SlidePresentation.htm
Choose MyPlate “Menu” of Selected Consumer Messages
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1. Balancing calories
2. Foods to increase
3. Foods to reduce
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“Your stomach shouldn’t be a waist (waste) basket.” ~ Author Unknown
Eat until “satisfied,” not “full”
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Ph
oto
cou
rtesy of N
ation
al Can
cer Institu
te
Limit foodshigh in
sodium, added
sugars, and
refined grains
Nutrient-dense foods andbeverages include ALL:24
Vegetables/fruits Whole grains Seafood Eggs Dry beans/peas Unsalted nuts/seeds Fat-free/low-fat milk/milk products Lean meats/poultry
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Nutrition Facts Label doesn’t separate “added” & “naturally
occurring” sugars“Added” sugars are sugars and syrups added to foods or beverages during preparation or processing
1 teaspoon sugar = about 4g of added and/or naturally occurring sugar
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Other sugars occur “naturally” in foods like milk, fruit, and some vegetables – they aren’t the “added sugars” that are the concern
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Can you guess: Which food
has ADDED sugar according
to the ingredient list?A. INGREDIENTS: cultured pasteurized grade A nonfat milk, whey protein concentrate, pectin ...
B. INGREDIENTS: cultured grade A reduced fat milk, apples, high-fructose corn syrup, cinnamon, nutmeg, natural flavors, pectin ...
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Can you guess: Which food
has ADDED sugar according
to the ingredient list?A. INGREDIENTS: cultured pasteurized grade A nonfat milk, whey protein concentrate, pectin ...
B. INGREDIENTS: cultured grade A reduced fat milk, apples, high-fructose corn syrup, cinnamon, nutmeg, natural flavors, pectin ...
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Can you guess: How much WEEKLY physical activity should adults (age 18 and
over) do for substantial health benefits? A. 2 hours and 30 minutes of moderate-
intensive activity (i.e. 30 minutes, 5 times/week)
B. 1 hour and 15 minutes of vigorous-intensity activity (i.e. 15 minutes, 5 times/week)
C. Either A or B
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Can you guess: How much WEEKLY physical activity should adults (age 18 and
over) do for substantial health benefits? A. 2 hours and 30 minutes of moderate-
intensive activity (i.e. 30 minutes, 5 times/week)
B. 1 hour and 15 minutes of vigorous-intensity activity (i.e. 15 minutes, 5 times/week)
C. Either A or B
Choose MyPlate “Menu”39
Foods toincrease
Make half your plate fruits and vegetables
Make at least half your grains whole grains
Switch to fat-free or low-fat (1%) milk
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… all cooked beans and peas, for example:
• Kidney beans
• Lentils• Chickpeas• Pinto beans
Did you know: The vegetable subgroup of “beans and peas
(legumes)” includes ...
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A. Vegetable
B. Protein
C. Both A and B
D. Neither A or B
Can you guess: What type of food are “beans and peas
(legumes)” considered?
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A. Vegetable
B. Protein
C. Both A and B
D. Neither A or B
Can you guess: What type of food are “beans and peas
(legumes)” considered?
Partially whole grain products providing half or more whole grains per ounce-equivalent serving have at least either:
51% of total weight as whole grains OR
8g of whole grains
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3 ways to eat half whole grains
2 oz. 100% whole grains, 2 oz. partly whole-grain products, & 2 oz. refined grain products
3 oz. 100% whole grains & 3 oz. refined-grain products
6 oz. partly whole-grain products
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A. INGREDIENTS: wheat flour, water, high fructose corn syrup, molasses, wheat, bran ...
B. INGREDIENTS: whole wheat flour, water, brown sugar ...
Can you guess: Which bread is highest in
WHOLE grains?
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A. INGREDIENTS: wheat flour, water, high fructose corn syrup, molasses, wheat, bran ...
B. INGREDIENTS: whole wheat flour, water, brown sugar ...
Can you guess: Which bread is highest in
WHOLE grains?
Switching to fat-free or low-fat (1%) milk makes a difference!
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Whole 2% 1% Fat-free165
calories125
calories100
calories85
calories
Calories saved
40 65 80
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Can you guess: Which is more nutrient-dense?
A. Fat-free and low fat (1%) milk
B. Whole milk
C. They are equally nutrient-dense
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Can you guess: Which is more nutrient-dense?
A. Fat-free and low fat (1%) milk
B. Whole milk
C. They are equally nutrient-dense
Choose MyPlate “Menu”55
Foods to reduce Compare sodium
in foods like soup, bread, and frozen meals ― and choose the foods with lower numbers
Drink water instead of sugary drinks
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Can you guess: People ages 2 and older should reduce daily
sodium intake to less than …
A. 2,300 mg or 1,500 mg, depending on age/other individual characteristics
B. 2,300 mg or 3,000 mg, depending on age/other individual characteristics
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Can you guess: People ages 2 and older should reduce daily
sodium intake to less than …
A. 2,300 mg or 1,500 mg, depending on age/other individual characteristics
B. 2,300 mg or 3,000 mg, depending on age/other individual characteristics
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African Americans ages 2+
Adults ages 51+
People ages 2+with high blood pressure, diabetes, or chronic kidney disease
Groups reduced to 1,500 mg
Ages
2+
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Check labels Avoid adding salt (an
exception may be when baking yeast breads)
Eat fresh foods, frozen veggies
Request salt be left off when eating out
Use other seasonings
Easy ways to reduce sodium
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Drink fewer sugar-sweetened beverages
Consume smaller portions
Substitute water, unsweetened coffee and tea, and other beverages with few or no calories
Reduce sugar-sweetened beverage intake:
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Remember …
A variety of foods, in moderation, can fit into a healthy eating pattern if nutrient needs have been met without exceeding calorie limits.
Regular physical activity helps maintain calorie balance.
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Wellness Integrative Med, Inc A New Approach to Medicine & Healthcare
Wellness Integrative Medical Center, Inc is a cooperative of medical health care professionals, including Clinical Psychologist Dr. Tyree Brinson, Behavioral therapist Kimberly Nelson, Phd, and Zola B. Ajanaku, Certified Family Fitness Trainer as well as Eric Paul Meredith, Registered Dietician.
We’re proud to come together as a collective team to offer our shared patient a unique comprehensive team approach to help them live their best life!