1. Erica Bydlon HEALTHY NUTRITION FOR EVERYONE

2. Lets start with the basics… Fruit! The sweet and fleshy product of a tree or other plant that contains seed and can be eaten as food! Key thing to remember with fruit is that the fresher it is the better! Try to stay away from “canned fruits” Examples: Apples, Bananas, Strawberries, Kiwi, blueberries, grapes and many more! Fruit is full of vitamins, antioxidants, and fiber

3. Vegetables According to “My plate” vegetables is broken up into 5 subgroups Dark Green Vegetables = broccoli, kale, romaine lettuce, spinach, watercress Starch vegetables = corn, green peas, potatoes, taro, water chestnuts Red & Orange vegetables = acorn squash, carrots, pumpkin, red peppers, sweet potatoes, tomatoes Beans and Peas = black beans, kidney beans, soy beans, lentils, split peas Other vegetables = asparagus, avocado, bean sprouts, beets, cabbage, celery, cucumbers, egg plants, green beans, green peppers, onions, zucchini

4. Serving size of Fruits/Vegetables *From the USDA’s my plate…and remember each individual is different and may have different needs! Fruits = 1 ½ or 2 cups a day 1 large banana = 1 cup 1 small apple = 1 cup 8 large strawberries Vegetables = 2 or 3 cups a day 1 cup of spinach 1 cup of sliced cucumbers 1 cup of baby carrots (about 12)

5. Grains Split into 2 groups “Whole Grains” and “Refined Grains” Whole Grain: contains the entire grain kernel (bran, germ, and endosperm Whole- wheat flour, oatmeal, whole cornmeal, brown rice, popcorn, whole wheat pasta, whole wheat tortillas Refined Grain: have been milled, removes the grain. It is done so to improve shelf life but removes fiber, iron and vitamins White flour, white bread, white rice, noodles, cornbread, crackers, pretzels However, most refined grains are enriched which means they put back certain vitamins after the processing

6. Serving Size of Grains * according to the USDA my plate Women 19+ = 6 ounces daily Men 19+ = 8 ounces daily Of those ounces, 3 ounces for women should be whole grains and 4 for men 1 “mini” bagel = 1 ounce 1 “large” bagel = 4 ounces 2 slices of bread = 2 ounces ½ cup cooked oatmeal = 1 ounce ½ cup cooked rice = 1 ounce

7. Proteins All foods made from meat, poultry, seafood, beans, eggs, it includes many foods Beef, ham, lamb, bison, pork, chicken, turkey, eggs, chickpeas, almonds, cashews, peanuts, sunflower seeds, cod, flounder, salmon, snapper, tuna, shrimp, crab, clams, lobster Proteins are the building blocks for bones, muscles, skin and blood. Vitamins found in protein rich foods help play a vital role in our nervous system Iron, carries oxygen in the blood- very important for women of child bearing age and because iron-deficiency anemia is common!

8. Serving Size of Proteins * According to the USDA’s my plate Women 19-30 = 5 ½ ounces Women 30+ = 5 ounces Men 19-30 = 6 ½ ounces Men 30- 50 = 6 ounces Men 51+ = 5 ½ ounce 1 ounce cooked lean beef ( 1 small steak/ filet ) 1 small lean hamburger = 2 to 3 ounces 1 egg = 1 ounce 2 tablespoons hummus = 1 ounce

9. Dairy Many dairy products come from milk or made of milk Skim milk, low fat milk, reduced fat milk, lactose free, puddings, frozen yogurt, ice cream, yogurt, cheese, mozzarella, swiss, ricotta, american Intake of dairy can improve bone health and may reduce risk of osteoporosis Intake of diary is also associated with reduced risk of cardiovascular disease and type 2 diabetes

10. Serving Size of Diary *According to USDA’s my plate Women and Men 19+ = 3 cups 1 cup yogurt 1 snack size container of yogurt 1 slice of processed cheese = 1/3 cup 1 scoop ice cream = 1/3 cup

11. Oils Oils are fats at liquid temperature, not a food group but they do provide essential nutrients Canola oil, corn oil, olive oil, nuts, olives, some fish, avocadoes (naturally high in oils), butter, milk fat, stick margarine Serving Size of Oils Women 19- 30 = 6 teaspoons Women 31+ = 5 teaspoons Men 19-30 = 7 teaspoons Men 31 + = 6 teaspoons

12. Portion Size Be careful! Most of our portions today are double what they use to be! 20 years ago a blueberry muffin was 210 calories, 1.5 ounces Today, the average blueberry muffin which is about 5 ounces has 500 calories 20 years ago a 8 ounce coffee with whole milk and sugar was 45 calories Today, a 16 ounce coffee has 350 calories It would take an hour and twenty minutes of walking to burn 305 calories (based on a 130 pound person)

13. References http://www.choosemyplate.gov/index.html GREAT resource!