Building healthier communities together. The One with the Sun! A Not-for-Profit Community Health Plan SUN-2345 Nutrition 101

Community Health Network of CT, Inc. 2 My Pyramid

Community Health Network of CT, Inc. Grains Bread, rice, pasta Whole-grains –Barley, quinoa, brown rice How much? 6 oz –1 Serving 1 slice of bread ½ cup cooked of rice or pasta 3

Community Health Network of CT, Inc. Make it Complex! Choose whole grains –½ of your grains –Why? Provides soluble and insoluble fiber Vitamins and minerals Less processed High in antioxidants Keeps tummy fuller for longer and may help aid with weight loss 4

Community Health Network of CT, Inc. Vegetables Broccoli, spinach, carrots, cauliflower, green beans, kale, eggplant, zucchini, squash, etc. Think Color! Eat more dark green vegetables How much? 2.5 Cups –1 serving 1 cup raw ½ cup cooked 5

Community Health Network of CT, Inc. Fruits Apple, pear, banana, mango, grapes, strawberries, blueberries, raspberries etc. Think color! All forms count..fresh, frozen, canned How much? 2 Cups –1 serving 1 medium apple or orange 1 cup of fruit (ex. Blueberries) ¼ cup of dried fruit 6 oz. juice 6

Community Health Network of CT, Inc. Meat/Protein Beef, poultry, pork, fish, nuts and legumes Go Lean! Try grilling or broiling for cooking methods How much? 5.5 oz –1 ounce of lean meat –1 egg –½ cup of beans –¼ cup of nuts –2 TB. seeds 7

Community Health Network of CT, Inc. Dairy/Calcium Milk, cheese, yogurt, cottage cheese, soy milk, almond milk, etc. Go LO with Low-Fat choices How much? 3 Cups –8 fluid ounces of milk –2 ounces of cheese –1 cup of yogurt 8

Community Health Network of CT, Inc. Portions 9

Community Health Network of CT, Inc. Oils/Fats Olive oil, sunflower oil, corn oil, soybean oil –Can be found in dressings, butter etc. Should be limited in diet –1 Tbs. 10

Community Health Network of CT, Inc. Fats Trans Fats –Partially hydrogenated oils –Shown to raise LDL and decrease HDL –Increase risk of heart disease Saturated Fats –10% of total intake 2,000 calories = 20 grams 11

Community Health Network of CT, Inc. Fats Monounsaturated Fats –Decrease LDL and lower triglycerides –Help maintain cholesterol –Olives, avocados, almonds, peanut butter 12

Community Health Network of CT, Inc. Fats Polyunsaturated Fats –Omega 3’s Decrease inflammation Salmon, mackerel, walnuts and flaxseed –Omega 6’s Increase inflammation Corn, sunflower, safflower & soybean oil 13

Community Health Network of CT, Inc. Sodium 1 in 4 Americans suffers hypertension Maximum = 2,400 mg Recommended = 1,500mg Average consumption = 4,500 mg 14

Community Health Network of CT, Inc. Ways to limit sodium Don’t add salt when preparing food Limit intake of highly processed foods –Example: frozen dinners Read labels Choose fresh foods Cook with fresh herbs 15

Community Health Network of CT, Inc. Monosodium Glutamate Found in everyday products –Dressings, flavored chips, cheese nips, dry roasted peanuts, etc. Disrupts leptin allowing you to not know when your full Excitotoxin –Kills brain cells 16

Community Health Network of CT, Inc. Sugar Recommended Daily Amount –6 tsp. for women –9 tsp for men Other names for sugar: –High fructose corn syrup –Dextrose –Maltose –Fructose –Corn syrup –Molasses –Sucrose 17

Community Health Network of CT, Inc. Lets Take a Look at Some Drinks 18

Community Health Network of CT, Inc. Sugar Facts If you drink 1 20 oz. soda per day = 91,000 calories a year (7,280 tsp./year) –By cutting this out = 26 lbs for a year Americans spend more than $66 billion on carbonated drinks a year 19

Community Health Network of CT, Inc. Sugar Too much sugar –Diabetes –High triglycerides –Tooth decay –Overweight –Hypoglycemia Tips: –Try natural sugars Raw sugar Agave Stevia –Avoid added sugars –Limit high fructose corn syrup 20

Community Health Network of CT, Inc. Fiber Children: Age + 5 grams Men: 38 grams Female: 25 grams Benefits: –Decrease cholesterol –Keeps you fuller for longer –Help with bowel movements 21

Community Health Network of CT, Inc. What to do? Be a savvy shopper Read labels Be aware of ingredients Ask questions Stay educated Remember the companies are not out there for our health they are out there to make money 22