Healthy Eating: 101 By: Kathy Hewes, MS, RD, LDN Registered Dietitian, Exercise Physiologist, Health Educator Navigating a Path to Healthier Diet

Agenda I. Nutrition Basics I.Trends for ‘09 II.Guidelines to Eat By II. Balanced Eating I.Fiber, calcium, sodium, sugar III. Healthy Diet, Healthy Life IV. Resources

Nutrition Basics ► Good nutrition and exercise may prevent many health problems today and in the future. Lifestyle affects many illnesses:  Diabetes  Osteoporosis  Heart disease  Arthritis  Cancer ► Eating smart means getting a variety of low fat, high fiber, nutrient-rich foods daily.

► Metabolism decreases with age. ► As this happens we need get nutrients from lower calorie foods and beverages to help maintain a healthy body weight ► We may need more of some vitamins & minerals and less of others ► There are tools to help us navigate a path to a healthy diet.

Trends for “Budgeting Calories” – calories still count 2. Increased use of “functional foods” 3. Increased use of online weight management options – trending away from fad diets and toward science-based nutrition 4. Functional fitness programs 5. Increased use of “natural” foods *Overall, 2009 will focus on foods with “added value” while consumers look to budget their calories as well as their dollars.

► Focus on Fruit – 2 day  Fresh, frozen, canned in fruit juice or dried. Skip juices. ► Vary your veggies – ► Vary your veggies – 5+/day  Focus on orange, red, dark greens, bright yellows. ► Most fruits/vegetables are naturally “functional foods.”  Have health benefits beyond or in addition to basic nutrition Guidelines To Eat By

Shoppers Guide to Pesticides in Produce ► Peaches ► Apples ► Bell peppers ► Celery ► Nectarines ► Strawberries ► Cherries ► Lettuce ► Imported grapes ► Pears ► Spinach ► Potatoes ► Onions ► Avocado ► Corn (frozen) ► Pineapple ► Mango ► Peas (frozen) ► Asparagus ► Kiwi ► Banana ► Cabbage ► Broccoli ► Eggplant Dirty Dozen: Buy Organic Lowest in Pesticide: Buy non-organic

► Get calcium-rich foods –2-3 times per day.  Choose low-fat or fat free milk, yogurt or reduced fat cheese. If you can’t drink milk, select Lactaid milk, or try calcium fortified soy milk, or orange juice with calcium.

► Make half of your grains whole – eat a least 3 servings of whole grains per day (try whole wheat english muffins, whole wheat pita bread). Limit white breads (refined), crackers, pasta and rice. Portions are important!

► Go lean with protein – choose lean meats and poultry, have fish 2-3 times/week (include salmon, sardines). Try substituting beans (navy, pinto, black beans), lentils or soy products for meat two times per week.

► Limit unhealthy fats – choose olive or canola oils, trans-fat free margarine. ► Limit saturated and trans fats (found in animal products and fried foods, donuts, French fries, etc.)

Major Food Sources of Trans Fat for American Adults Average Daily Trans Fat Intake is 5.8 Grams or 2.6 % of Calories

II. Balanced Eating Carbohydrate 45%-55% of calories Protein 15%-25% of calories Fat 20%-30% of calories Daily Calories1, gm 17 gm gm 20 gm 2, gm 24 gm Fat (30%)Sat Fat

► Fiber: Men: yrs. – 38 grams/day 51+ yrs. – 30 grams/day Women:19-50 yrs. – 25 grams/day 51+ yrs. – 21 grams/day ► Calcium: 19 – 50 yrs – 1,000 mg/day 51 + yrs – 1,200 mg/day

► Sodium:  Limit intake to 2,300 mg/day or less ► Sugar:  Limit intake to 40 grams per day or less (this includes glucose, corn syrup, brown sugar, maltose, dextrose).

Cheese 2 oz.Two dominos Ice cream½ cupTennis Ball Meat, Chicken, Fish3 oz.Deck of cards Pasta or rice1 cupSmall fist Vegetables½ cupTennis Ball Dried fruit¼ cupLarge egg Fresh fruit1 mediumBaseball 1 tsp. a thumb tip 1 oz. a thumb ½ cupa cupped hand What A Serving “looks” like

MAKE ½ THE PLATE VEGETABLES/FRUIT Cooked or raw (salad) or both! ¼ OF PLATE PROTEIN : lean meat, fish, chicken, soy or beans ¼ OF PLATE STARCH: potato, rice, pasta, MAKE YOUR NEXT MEAL LOOK LIKE THIS:

Healthy Diet, Healthy Life ► Find your balance between food and exercise:  Be physically active for at least 30 minutes most days of the week.  Strive for increases in the intensity, 60 minutes may be helpful with weight loss.  Children and teens need 60 minutes every day.

► A healthy weight is attained by burning off more calories than you take in. ► There is no “magic bullet” food or exercise. ► “If you always do what you’ve always done, you’ll always get what you’ve always got” - Tony Robbins

IV. Resources       