1. Better Health. No Hassles. Eat to stay Healthy and Prevent Disease Presented by Elaine Barclay, NP-C Nutrition

2. Better Health. No Hassles. Your Health & Nutrition To maintain health; eat a balanced diet Your body needs over 40 nutrients A well balanced diet has food from all the food groups: vegetables, fruit, dairy, grains, & oils

3. Better Health. No Hassles. Heart Health & Nutrition Vegetables & Fruit are high in vitamins, minerals, & fiber and are low in calories Whole grain unrefined foods contain fiber to help lower cholesterol Eat fish 2 X week. Fish such as salmon & trout contain omega 3 which may help lower your risk of coronary artery disease Choose lean meats & poultry without skin Select low-fat dairy products Cut back on foods with hydrogenated fats and trans fats found in butter, fried foods & baked goods Cut back on foods & liquids high in sugar Limit salt intake to 2300 mg/day Limit alcohol

4. Better Health. No Hassles. Diabetes and Nutrition In Type 2 Diabetes, the main focus needs to be on weight control. Most people with this disease are overweight.Type 2 Diabetes To improve blood sugar (glucose) levels follow a meal plan that: Has fewer calories An even amount of carbohydrates, Healthy monounsaturated fats instead of some carbohydrates Examples of foods high in monounsaturated fats include peanut or almond butter, almonds, and walnuts. These foods can be substituted for carbohydrates, but the portions must be small because these foods are high in calories.

5. Better Health. No Hassles. Hypertension Salt intake can affect Blood Pressure Recommended salt intake = 2400 mg/day = 1 tsp salt Caffeine may affect Blood Pressure Medications such as decongestants, BCP, Ibuprofen, et can affect Blood Pressure

6. Better Health. No Hassles. Stroke & Nutrition To help prevent a stroke: Avoid fatty foods. Follow a healthy, low-fat diet. Do not drink more than 1 to 2 alcoholic drinks a day. Exercise regularly: 30 minutes a day if you are not overweight; 60 - 90 minutes a day if you are overweight. Get your blood pressure checked every 1 - 2 years, especially if high blood pressure runs in your family.high blood pressure Have your cholesterol checked. If you are at high risk for stroke, your LDL "bad" cholesterol should be lower than 100 mg/dL. Your doctor may recommend that you try to reduce your LDL cholesterol to 70 mg/dL. Follow your doctor's treatment recommendations if you have high blood pressure, diabetes, high cholesterol, and heart disease.diabeteshigh cholesterolheart disease Quit smoking.

7. Better Health. No Hassles. Cancer & Nutrition Quiz Check Yes or No next to each question, and see how you can keep living smart! I eat at least 5 servings of fruits and vegetables every day. I eat at least 3 servings of whole-grain bread, rice, pasta, and cereal every day. I drink reduced-fat or fat-free milk and yogurt, and I seldom eat high- fat cheeses.

8. Better Health. No Hassles. Cancer & Nutrition I rarely eat processed and red meat like bacon, hot dogs, sausage, steak, ground beef, pork, or lamb. I take it easy on high-calorie, baked goods such as pies, cakes, cookies, sweet rolls, and doughnuts. I rarely add butter, margarine, oil, sour cream or mayonnaise to foods when I'm cooking or at the table. I rarely (less than twice a week) eat fried foods. I try to maintain a healthy weight I get at least 30 minutes of moderate to vigorous physical on 5 or more days of the week. I usually take the stairs instead of waiting for an elevator. I try to spend most of my free time being active, instead of watching television or sitting at the computer. I never, or only occasionally, drink alcohol. – Look at your NO answers to help you decide which areas of your diet need to be improved or whether your physical activity level should be increased.

9. Better Health. No Hassles. Teeth Health & Nutrition If your diet lacks certain nutrients, it may be more difficult for tissues in your mouth to resist infection. This may contribute to periodontal (gum) disease, a major cause of tooth loss in adults. Although poor nutrition does not cause periodontal disease directly, many researchers believe that the disease progresses faster and could be more severe in people with nutrient-poor dietsperiodontal (gum) disease Foods that contain sugars of any kind can contribute to tooth decaytooth decay To help control the amount of sugar you consume, read food labels and choose foods and beverages that are low in added sugars. Added sugars often are present in soft drinks, candy, cookies and pastries.

10. Better Health. No Hassles. Vitamin D Deficiency Can lead to: bone disease such as rickets or weakened bones Caused by poor diet and limited exposure to sunlight It can also be caused by kidney disease, problems with the digestive tract, some medications as prednisone or wt loss med Orlistat Symptoms: bone and muscle pain, hip pain, fractures, problems walking, falls, and perhaps depression Diagnosis: blood tests Treatment: High doses of Vitamin D, taking calcium with Vitamin D, Light therapy with sunlight or UV radiation. Improving nutrition: Eat and drink dairy foods,

11. Better Health. No Hassles. Vitamin D Table 2: Adequate Intakes – (200 IU) 14-18 years 5 mcg – (200 IU) 19-50 years 5 mcg – (200 IU) 51-70 years 10 mcg – (400 IU) 71+ years 15 mcg

12. Better Health. No Hassles. Foods with Vitamin D Very few foods in nature contain vitamin D. The flesh of fish (such as salmon, tuna, and mackerel) and fish liver oils are among the best sources. Small amounts of vitamin D are found in beef liver, cheese, and egg yolks. Milk, Orange juice fortified with vitamin D

13. Better Health. No Hassles. References Mypyramid.gov Medline Mayo Clinic