Nutrition Breakdown Presented to you By Lindsay Gaucher & Maxine Rostolder KSC Dietetic Interns 2013

With today’s presentation, you will learn About MyPlate and the various food groups Why protein is so important The everyday sodium recommendations & tips to lower consumption All forms of sugar and be able to choose the option best for you To read and understand a food label

Breaking the Myths Image Retrieved from /

“Eggs are bad for your heart” Eggs contain close to the recommended daily maximum amount of cholesterol However, it is the high intake amount of saturated and trans fats, which have a greater impact on heart disease risk.

“Carbohydrates make you fat” Carbohydrates are not inherently fattening It is over consumption, resulting in excess amounts of calories that may lead to weight gain Image retrieved from

“Calories eaten at night are more fattening than those eaten early in the day” Calories are Calories!! Image retrieved from

Why might we want to eat healthier? Resistance to illness and disease Faster recuperation times Better management of chronic health problems Sharpen the mind Higher energy levels Positive outlook Staying emotionally balanced Live longer and stronger

How can we eat healthier? Images retrieved from &

Fruits Recommended at least 1 1/2 cups Focus on whole fruits versus juices –Provide more fiber Try your best varying your colors Image retrieved from & xlc/s1600/veggies.jpghttp://w000w.files.wordpress.com/2012/03/summer-fruits1.jpg Vegetables Recommended at least 2 cups Consume a mixture of raw and cooked vegetables Try your best varying your colors

Grains Recommended 5 to 10 servings Best to choose whole grain options Image retrieved from Look for the whole grain seal

Proteins Recommended 5 to 7 ounces Choose lean meat options Mix in some plant-based proteins such as beans, lentils, nuts & seeds Image retrieved from

Dairy Recommended 3 cups Great source of calcium –Calcium needs increase to 1,200 mg each day once you reach 50+ years Image retrieved from

At least 1.5 cups At least 2 cups 5 to 7 oz 3 cups 5 to 10 servings So what do the portions look like…

Other Important Nutrients Water –Helps to prevent urinary tract infections, constipation, and even confusion –Drink every hour and with all meals Vitamin B12 –Important for our cells and nerves to stay healthy and active –Food sources: Animal protein Vitamin D –Essential for the absorption of calcium –Some sources: Sun-exposure, salmon, & fortified milk Image retrieved from Water-Testing/Drinking-Water.jpg

The Importance of Protein Building block for our muscles When consumed, –Helps fight infections, recover from illnesses, and prevents muscle loss Try to eat protein with each meal

Everyday Challenges Images retrieved from &

Sodium Needed by our bodies Over consumption Daily recommendation of 1500 mg for those 51+ years old

Let’s add up our sodium intake Food comparisons Make a favorite or typical meal and calculate the amount of sodium found in those foods

Tips to lower sodium intake Use spices, herbs, and lemons to add flavor when cooking Consume less frozen and pre-packaged foods Use salt substitutes Rinse canned beans and vegetables Choose low sodium options

Sugar confessionsofahealthaholic.com Sweeteners Natural Sugars Added Sugars Hidden Sugars Sugar Alcohols

Sweeteners Provide sweet flavor to foods Maintain freshness and product quality Act as a preservative Flavor enhancer in processed meats Involved in the fermentation process Add bulk to ice cream Add body to carbonated beverages

Natural Sugars Come from fruits IMPORTANT: remember when consuming fruits in their whole form, we are also consuming the beneficial fiber, vitamins, and minerals. Shouldn’t be worried about the sugar content of fruits unless you are diabetic.

Added Sugar ADD calories to foods AKA “empty” calories There is no additional health benefit from the foods other than the calories, which in excess is not recommended Found in various types of foods & beverage –“vitamin-type” waters –Soft drinks –Cakes, cookies, pastries and other baked goods –Canned & frozen products

Hidden Sugars Table sugar –Sucrose –Raw sugar –Granulated sugar –Brown sugar –Confectioner’s sugar –Turbinado sugar Fruit sugar –Fructose, naturally occurring sugars –Ex: Honey Corn syrup –Makes high fructose corn syrup Other natural sugars –Dextrose –Invert sugar –Agave nectar –Glucose –Lactose –Maltose –Maple syrup –Molasses Can have many different names!

Sugar Alcohols Typically, found in sugar-free products. Mannitol Sorbitol Erythritol Can cause bloating, cramping, diarrhea, and other intestinal issues when consumed in excess

ACTIVITY How many SUGAR ingredients can you find??

Let’s Make a Snack! MyPlate Quinoa Salad Chop – apple and almonds/walnuts, spinach Measure – onion, cranberries, feta cheese Dressing – measuring and mixing ingredients

What Did You Learn Today? We hope you enjoyed our lesson, now let’s see what you learned!

Call To Action Next time you go to the grocery store: Remember to check food labels Try a variety of different foods from each food group Make healthy choices! Image from:

References hy-eating-after-50http:// hy-eating-after-50 tmhttp:// tm e/ htmhttp:// e/ htm composition/nutritive-and-nonnutritive- sweetener-resourceshttp://fnic.nal.usda.gov/food- composition/nutritive-and-nonnutritive- sweetener-resources

QUESTIONS?????