1. Welcome To Nutrition-Via DCO Before We Get Started… In the Instant Message box: Enter your full name, rank, and where you work. Next, list your email if you would like to be added to our email distribution list for recipes, healthy lifestyle and nutrition information. Also, indicate if you would like a private, one-on-one consultation with the Occ. Health Nurse

2. Portion Size “The Reality” KSARNG Occupational Health Office Capt Amy Blow Occupational Health Manager “Nutrition For Everyday” Series- Lesson 2

3. -Objectives-  Review of Healthy Eating Plans  Review Food Groups  Meal Portion Size based on Food Groups  Omega-3’s  Oatmeal Recipe

4. My Plate Eating Plan DASH Eating Plan- Drops Blood Pressure

5. Food Groups… Grains Fruits Vegetables Dairy Proteins

6. Grains Make at least ½ of your grains- WHOLE GRAINS, not just Whole Wheat… What does that amount translate to? 1 ounce equals the following:  1 piece of bread  ½ cup cooked rice  ½ cup cooked pasta  ½ cup cereal Based on a 1800 Calorie Pattern Daily Goal- 6 ounces

7. Fruits Based on a 1800 Calorie Pattern Daily Goal- 1 ½ cups Select fresh, frozen, canned, and dried fruit more often than juice  1 cup is 1 cup RAW or COOKED fruit  1/2 cup dried fruit  1 cup 100% Fruit Juice

8. Vegetables  1 cup is 1 cup RAW or COOKED vegetables  2 cups Leafy Green Salad Greens  1 cup 100% Vegetable Juice Based on a 1800 Calorie Pattern Daily Goal- 2 ½ cups Variety is KEY! Pick from the subgroups- Dark Green, Red & Orange, Beans and Peas, Starchy, etc

9. Dairy Include Fat-Free and Low-Fat dairy foods Everyday! Portions: Based on a 1800 Calorie Pattern Daily Goal- 3 cups  1 Cup is 1 Cup milk, yogurt, or fortified soy  1 ½ Ounces Natural Cheeses  2 Ounces Processed Cheeses

10. Protein Foods Careful when measuring proteins, fats/oils can add up quick! Aim for variety, just like your vegetables…  1 Ounce is 1 Ounce Lean Meat, Poultry, or Seafood  1 Egg  1 Tablespoon Peanut Butter  ¼ Cup Cooked Beans or Peas  ½ Ounce Nuts or Seeds Based on a 1800 Calorie Pattern Daily Goal- 5 ounces

11. Physical Activity A good plan would not be complete without… Exercise!!! Weekly Goal- 150 minutes!!! Choose something that you LIKE and FITS into your life!!! 22 min. /day/7 days/wk Or 30 min. /day/5 days/wk Or 50 min. /day/3 days/wk

13. -Omega-3 Fatty Acids- Strong scientific evidence: ALA = DHA and EPA from fish/oil supplements: - lowers triglycerides - slows build up of plaques - drops B/P slightly Several trials have also have shown: - lower risk of heart attack - lower premature deaths in people with known heart disease Today’s Recipe Source: Flax Seed Oil & Walnuts Well-known for their role in promoting cardiovascular health

14. -Chilled Fruit Oatmeal- Ingredients: 1 cup Quick Oats 1 cup Fat Free Milk ¾ cup Fat Free/Low-Fat Yogurt ½ cup Fresh/Frozen Fruit ½ cup Dried Fruit ½ cup Nuts (sliced/chopped of choice) ¼ cup Honey 2 Tablespoons Flax Seed Oil or 1/4 cup Flax Seeds Directions: Combine all ingredients and refrigerate for 4 hours before serving. Serve cold. Substitutes for individual taste preference.

15. -References-  Centers for Disease Control and Prevention, http://cdc.gov/http://cdc.gov/  U.S. Department of Health and Human Services, National Institutes of Health, National Heart, Lung and Blood Institute. http://www.nhlbi.nih.gov/health/public/h eart/hbp/dash/ http://www.nhlbi.nih.gov/health/public/h eart/hbp/dash/

16. -Summary-  Healthy Eating Plans  Food Groups  Portion Sizes  Omega-3’s  Fruit Oatmeal- Recipe  Portion Distortion

17. Questions?