What Should I Eat?

What are the six essential nutrients? Carbohydrates Water Fat Protein Vitamins Minerals

What are the 5 categories on the MyPlate? Vegetables Fruit Grains Proteins Dairy

Carbohydrates Whole Grains- (Oatmeal, Whole wheat bread, Brown rice) Contain more energy and fiber. Benefits: prevent Type 2 Diabetes and protect against heart disease. What to avoid: refined starches (white bread and white rice) because they behave like sugars and add empty calories which increase the risk of diabetes and heart disease.

Vegetables and Fruits The benefits of fruit and vegetables: Decrease chance of a heart attack. Protect against some cancers. Lower blood pressure. Guard against intestinal ailments Helps protect against cataract and macular degeneration.

Nuts, Seeds, Beans, and Tofu Great sources of protein, fiber, vitamins, and minerals. Beans (black, navy, garbanzos, lentils) Nuts (almonds, walnuts, pecans, peanuts, hazelnuts, pistachios)

Fish, Poultry, and Eggs All are great sources of protein. Fish- good source of healthy-omega 3 fats.

Dairy Most important part here is getting your calcium and Vitamin D requirements. Sources that are best are no-fat or low-fat products. Stay away from whole milk. 3 glasses of whole milk contain as much saturated fat as 13 strips of cooked bacon.

Use Sparingly Red Meat- increased risk of colon cancer Butter- improve cholesterol by switching to olive oil. White Bread, White Rice and Pasta, Potatoes, Sugary Drinks and Sweets- weight gain, diabetes, heart disease and chronic disorders. Salt- High sodium diet increase risk of heart attack and stroke (canned soups, frozen dinners, deli meats, snack chips)

Recommended Daily Allowance Total Calories- 2000-2500 Depending on activity level. Total fat less than 65 grams Saturated fat less than 20 Grams. Sodium Less than 2400 mg

So what should we focus on? A healthy diet includes more foods from the base of the pyramid than from higher levels of the pyramid. Keep an eye on the label. Avoid high-sodium, high calorie foods, and trans- fat. Maintain a healthy diet and exercise daily. Remember a calorie is a calorie.

So Remember… To Balance Calories ● Enjoy your food, but eat less. ● Avoid oversized portions. Foods to Increase ● Make half your plate fruits and vegetables. ● Make at least half your grains whole grains. ● Switch to fat-free or low-fat (1%) milk. 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.

Bibliography http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/pyramid-full-story/index.html#quality http://www.netrition.com/rdi_page.html http://www.nutrientfacts.com/searchfood.exe?var=5&form=cookie