1. Let’s Eat for the Health of It
Eating Smart
Let’s Eat for the Health of It

3. Nutrition 101 MACROnutrients Carbohydrates Protein Fats Vitamins
MICROnutrients
Vitamins
Minerals

7. Recommended Distribution of Macronutrients

10. Sample Calculation-Daily Needs
For a 60 Kg person ( x 2.2 = 132#)
Calories :
60 Kg x Kcal/Kg = 1,500-1,800 Kcal
Protein :
60 Kg x 0.8 gm/Kg = 48 gm

11. Micronutrients Vitamins: Minerals Trace Minerals Fat soluble :A D E K
Water soluble :B, C
Minerals
Trace Minerals

12. Handout with Micronutrients

14. GI Tract handout

15. Fruit & Vegetable “Calculator”

16. Game --
Split in 2-4 teams and write down differentt fruit/veg of color: red, yellow/orange, purple

17. Fruits you are eating wrong

18. How much do we really need??
Dietary Recommended Intakes

19. Daily Needs based on 2,000 Kcal/Day
Food Component
Daily Value
Total Fat
65 grams (g)
Saturated Fat
20 g
Cholesterol
300 milligrams (mg)
Sodium
2,400 mg
Potassium
3,500 mg
Total Carbohydrate
300 g
Dietary Fiber
25 g
Protein
50 g
Vitamin A
5,000 International Units (IU)
Vitamin C
60 mg
Calcium
1,000 mg
Iron
18 mg
Vitamin D
400 IU

20. How are Americans doing?

21. What’s Enough & What’s Too Much?
Portion Distortion

22. How can we go about getting it right?

24. At the Grocery Store..

25. Start at the Perimeter Cereal: good source of whole grains
Canned foods: low-sodium beans, seafood, fruit (in own juices), tomato, low-sugar marinara/pasta sauce.
Nuts & Seeds: Are a healthy snack, they contain good fats, but watch your serving size, they are high in calories.
Grains: brown rice, wild rice, barley, bulgur, farro, quinoa, kasha, whole wheat pasta. Try something new.
Beans: dried – a whole variety available, a great source of protein and very cost effective.
Oils: avocado, canola, grape seed, olive, peanut, walnut.
Vinegar: apple cider, balsamic, distilled white, rice.
Drinks: coffee, tea, 100% fruit juice
Soups: low-sodium broths/stocks, low-sodium soups
Freezer: fruits and vegetables

26. Where Else can you get F+V?
Farmers Markets
Community Sustained Agriculture
Grow your own
Frozen
Seasonal

27. Discussion

28. Fast Food ok? What about “Supersize”?

29. What about Supplements?
Do you need them?
Discuss Protein poders, and vitamins / minerals we may lack in: Vit D

30. Eating Breakfast

31. What about Cooking? http://www.whatscooking.fns.usda.gov/

32. Try Something New

33. Websites and Apps http://kidshealth.org/teen/food_fitness/#cat20132
My Fitness Pal
Fooducate

34. Thanks!! Any questions
Or later