MAKING HEALTHFUL CHOICES

 Interesting review from Dr. Oz:  NUTRIENTS

 How can people make healthier choices when it comes to food?  Enjoy your food but eat less  People who consume more calories than they burn will gain weight.  Avoid oversized portions  Home vs. restaurants…are they different?  How can we overcome oversized portions?  Reading food labels! MAKING HEALTHIER (FOOD) CHOICES

 Actual serving sizes…how it “should” be:  0g 0g SERVING SIZES

Gender & Age Group SedentaryModerately ActiveActive Females, years old 1,8002,0002,400 Males, years old 2,000-2,4002,400-2,8002,800-3,200 CALORIE NEEDS Why are the caloric needs different for boys vs. girls?

 When making food choices, it is important to pick foods that are good sources of required nutrients.  Pick nutrient dense foods=foods that provide vitamins and minerals while being low in calories  What does caloric dense mean?  When making food choices, it is important to pick foods that are low sources of fat and sodium.  Compare sodium in foods like soup, bread, and frozen meals— and choose the foods with lower numbers.  Reduce solid fats from the diet (ex: skin off a chicken breast)  Eat as little trans fats as possible. EAT MORE/LESS OF SOME FOODS

 Try to drink water instead of sugary drinks…sports drinks and some juices are FULL of added sugars! Read the label!  Natural sugars= sugar found naturally in that food (ex: fruits have a lot of natural sugar)  Added sugars= ingredients (sugar) that are put into foods during processing (ex: cakes, cookies, candy, soda, energy drinks, sports drinks)  Look for high fructose corn syrup, sugar, honey, and molasses on the label…this indicates the product is high in added sugars. SUGAR

MYPLATE VS. MYPYRAMID

 Way to visualize each plate  Choose nutrient-dense forms of foods from each food group  Came out in 2010 (thanks to the Obamas)  MYPLATE

 Examples: breads, cereals, rice, pasta  2 groups: whole grains and refined grains  Whole grains are grains that are in their whole or natural state  Refined grains are usually milled/enriched in some way  People should make at least half their grains whole grains. GRAINS GROUP

 All forms of fruit—canned, frozen, fresh, dried  Pure fruit juices (not fruit drinks or punches) are part of this group. However, fruit juices don’t provide much fiber.  Make half your plate fruits and vegetables. FRUIT GROUP

 Includes any vegetable or 100-percent vegetable juice  Can be cooked, canned, frozen, or dried  Can also be whole, cut up, or mashed  5 subgroups:  Dark green vegetables—broccoli, spinach  Red and orange vegetables—carrots, sweet potatoes  Beans and peas—lentils, soybeans  Starchy vegetables—white potatoes, corn, green peas  Other vegetables—tomatoes, lettuce, onions  People do not need to choose from each subgroup everyday, however, it’s encouraged. Eat a rainbow!  Make half your plate fruits and vegetables. VEGETABLE GROUP

 Includes meat, poultry, seafood, beans and peas, eggs, processed soy products, and nuts  Make seafood the protein on your plate at least twice a week.  Choose lean proteins. PROTEIN GROUP

 Includes milk, yogurt, and cheese.  Best sources of calcium and some vitamins.  Switch to fat-free or low-fat (1%) milk. DAIRY GROUP

 Should be found in the diet through cooking oil, soft margarines, and salad dressing.  Also found in foods like fish and nuts.  Needed in small amounts. OILS