Improving Your Health

Through Good NutritionStella Nash, R.D., M.A.

Regional Nutrition DirectorUSDA- Food And Nutrition Service

Mountain Plains Region

What is Nutrition?

Nutrition can be defined as a science of consuming or utilizing foods

Nutrition also focuses on how a healthy diet can lessen the risk of diseases

Dietary Guidelines

The Dietary Guidelines provides science based advice for Americans 2 years and above to promote healthy eating habits/activities that can reduce the risk of major chronic diseases◦Released every five

years◦Emphasizes balancing

calorie intake and increasing/reducing certain foods

Related Chronic Diseases

Cardiovascular DiseaseHypertensionDiabetesCancerOsteoporosis

◦All heavily influenced by diet and/or physical activity

MyPlate

MyPlate shows the five food groups that are the building blocks for a

healthy diet using a familiar image, a place setting for a meal.

MAKE HALF YOUR PLATE

FRUITS & VEGETABLES

AVOID OVERSIZED PORTIONS

SWITCH TO FAT FREE

OR LOW FAT MILK

MAKE AT LEAST HALF YOUR

GRAINS WHOLE GRAINS

COMPARE SODIUM IN FOODS AND CHOOSE THE FOODS WITH LOWER NUMBERSDRINK WATER INSTEAD OF SUGARY DRINKS

Managing Weight

Maintaining a healthy weight is important for keeping a healthy lifestyle

Obesity rates have tripled since the 1970s◦Improved eating habits and physical activity can prevent and/or reduce overweight and obesity

Managing Weight

Managing Weight

Physical activity is important to manage weight because that is how calories are burned Children (6-17) and adolescents should do 60 minutes or more of physical activity daily

Adults (18-64) should do at least 150 minutes a week of moderate-intensity or 75 minutes a week of vigorous-intensity aerobic physical activity

Older adults (65+) should follow the adult

*Guidelines but adjust as they see fit based on their level of fitness*

POP QUIZ!

Which of the following is NOT a component of MyPlate?

A) VegetablesB) Potassium

C) DairyD) Protein

Let’s Move!

Let’s Move! is a program started by First Lady Michelle Obama to solve the epidemic of childhood obesityTeaches kids fun ways to stay active

Gives parents helpful tips on making healthy meals

Ensures that every family has access to healthy, affordable food

Foods to Increase

Vegetables and FruitsHigh in nutrientsReduces chronic disease riskLow in calories

Whole GrainHigh in nutrientsReduces risk of cardiovascular disease

Milk & Milk ProductsHigh in calciumImproves bone healthReduced risk of Type 2 Diabetes

Foods to Increase

Protein FoodsContributes B Vitamins, Iron, Zinc, and MagnesiumHelps prevent heart disease

Eat a variety, including seafood

Oils Essential fatty acids and vitamin E

Lowers blood cholesterol Should be used to replace solid fats, not in

conjunction with them

Foods to Reduce

Sodium Essential, but only needed in small quantities

High sodium levels increase blood pressure Reduce sodium intake to less than 2,300mg

Fats Saturated Fatty Acids

Increases Low-Density Lipoprotein (LDL) which is a risk factor for cardiovascular disease

Limit foods like regular cheese, pizza, grain-based desserts, and dairy-based desserts

Foods to Reduce

Fats (continued)◦Trans Fatty Acids

Not essential in the diet

Increased risk of cardiovascular disease

◦Cholesterol The body naturally

makes enough cholesterol, so adding dietary cholesterol is not necessary

Major sources include eggs, chicken, and beef

Foods to Reduce

Refined Grains Refined grains are lacking in vitamins, minerals, and

dietary fiber, and, when consumed in excess, they provide a surplus of calories Recommended amount is no more than 3 ounce-

equivalents per day Should be replaced with whole grains

Alcohol Can have beneficial effects when consumed in moderation (1-2 drinks per day, legal adults only)

Excessive drinking increases cirrhosis of the liver, hypertension, stroke, Type 2 diabetes, and cancer of the

upper gastrointestinal tract and colon

POP QUIZ!Let’s Move! is a program launched by First Lady Michelle Obama that targets obesity in the African American race,

true or false?A) TRUEB) FALSE

It targets childhood obesity

Key Nutrients

Potassium Lowers blood pressure Reduced risk of developing kidney stones and decreased bone loss Adults should consume 4,700mg per day Found in all food groups, especially fruits and vegetables

Dietary Fiber Helps provide a feeling of fullness Reduces the risk of heart disease, obesity, and type 2 diabetes 14g per 1,000 calories should be consumed daily

Key Nutrients

Calcium Important for optimal bone health Milk and milk products contribute

to the intake of calcium

Vitamin D Lack of this nutrient can result in rickets in children and osteomalacia in adults Obtained in fortified foods, especially milk and yogurt Unique because exposure to sunlight enables the body to make vitamin D

Nutrition Facts Label

Safe Food Handling

Keeping Foods Safe is Critical in Healthy EatingFoodborne illness affects approximately 48 million Americans each year

Four Basic Safety Principles1. Keep hands, surfaces, and utensils CLEAN2. SEPARATE raw meats from other ready-to-eat items3. COOK foods to the recommended minimum internal

temperature4. CHILL foods that require low

temperatures immediately

POP QUIZ!Improving your health through good

nutrition requires __________?A) A balanced diet, based off the MyPlate

B) Physical exerciseC) Reducing sodium intakeD) Increasing key nutrients

E) Practicing safe food practices

FINAL

ALL OF THE ABOVE!

Helpful Websites

Nutrition.govLetsmove.govChooseMyPlate.govFitness.govFoodSafety.govfnic.nal.usda.gov (Food & Nutrition Information Center)

Questions