Nutrition Basics Roseville & Sacramento Medical Centers Nutrition Advice (916) or

Transcription

1 Nutrition Basics Roseville & Sacramento Medical Centers Nutrition Advice (916) or Health Education Department Nutritional Services

2 Objectives To encourage regular, well-balanced meals with a variety of foods To provide tools necessary to plan healthy meals 2

3 What would you like to get out of this class? 3 November 7, Kaiser Foundation Health Plan, Inc. For internal use only.

4 Healthy Eating Regular, well-balanced meals Healthy food choices Fewer sweets and junk food Appropriate portion sizes 4

5 Dietary Guidelines Balance Calories Enjoy your food, but eat less. Avoid oversized portions. Foods to eat more often Make half your plate fruits and vegetables. Make at least half your grains whole grains. Switch to fat-free or low-fat (1%) milk or unsweetened soy, almond or rice milk. Foods to eat less often Cut back on foods high in solid fats, added sugars and salt Compare sodium in foods like soup, bread, and frozen meals and choose foods with lower numbers. Drink water instead of sugary drinks. 5 November 7, Kaiser Foundation Health Plan, Inc. For internal use only.

6 The Plate Method fruit (1/2 cup or tennis ball size) 1/2 plate vegetables 1 cup milk or light yogurt 1/4 plate fish, poultry, lean meat, vegetable protein 1/4 plate grain, bean, starchy vegetable, bread

7 Food label Check the serving size and number of servings Check calories if you like Quick guide to % Daily Value 5% or less is low 20% or more is high Limit these nutrients: Fats, Cholesterol, Sodium Get enough of these nutrients: Vitamin A, Vitamin C, Calcium, Iron 7

8 Limit Sodium Aim for less than 2,300 mg of sodium daily One teaspoon of salt = 2,300 mg of sodium Average American eats 2,900-4,300 mg/day 8

9 High Sodium Foods Seasonings Salt and seasoned salt Garlic salt Celery salt Lemon pepper Onion salt Accent Monosodium Glutamate (MSG) Bouillon Packaged seasonings Bottled Sauces Catsup Soy sauce Fish sauce BBQ sauce Steak sauce Worcestershire sauce Salad dressing (more than 1 Tbsp) 9

10 More high sodium foods Cured meats (ham, bacon, sausage, pastrami, hot dogs, lunch meats, smoked meats/fish) Canned goods (soups, vegetables, meats, tuna, beans) Salted snack foods (chips, pretzels, crackers, nuts) Frozen TV dinners and packaged meals Baked goods Other foods (bread, pickles, olives, cheeses, sauerkraut, buttermilk, restaurant foods) 10

11 11 Small changes make a large difference

12 12 Eating Out

13 13 Tips for eating out Ask for water, low-fat or fat-free milk, unsweetened tea, or other drinks without added sugars. Start your meal with a salad. Ask for salad dressing on the side and use it in moderation. Ask for whole wheat bread, brown rice or corn tortillas (any whole grain). If portions at a restaurant are larger than you want: Order an appetizer or a side dish only. Share with a friend or family member. When food is delivered, set aside half the entrée to take home. Resign from clean your plate club. When you ve eaten enough, leave the rest.

14 14 Healthier foods are lower in CALORIES Comapare healthy foods to other foods with the same calorie value.

15 What s in your snack? Compare healthy snacks vs. high calorie snacks 15

16 What s in your drink? Compare sugar in various drinks. 16

17 Limit added sugars (sweets) Men: 150 Calories per day or 9 teaspoons per day (36 grams per day) Women: 100 Calories per day or 6 teaspoons per day (24 grams per day) 17

18 Assessing your needs

19 My food plan Based on the lnfonnatlon you provided, this Is your dally r&ommended amount for each food group. Make hah your grains whole Vary your veggies Focus on fruits Get your cak ium-rich foods Go lean with protein A im for at least 3 ounces of whole g rains a day Aim for these amounts each week: Dartc. green veggies = cups Red & orange veggies = cups Beans&peas = cups Eat a variezy of fruit Choose whole or cut-up fruits more often than fruit juice Drink fat-free or low-fat 11%) milk, for the same amount of calcium and other nutrierits as whole milk, but less tat and Calories Select fat"free or low-fat yogurt and cheese, or try calcium-fonified soy products Twice a week, make seafood the protein on your plate Vary your protein routinechoose beans, peas, nuts, and seeds more often Keep meat and poultry portions small and lean Starchy veggies = 5 cups Other veggies = 4 cups Find your balance between food and physical activity Be physically active for at least 150 minutes each week Know your limits on fats, sugars, and sodium your allowance for o ils is 6 teaspoons a day. Limit calories from solid fats and added sugars to 2 60 Calories a day. Reduce sodium intake to less than 2300 mg a day. Your results are based on, a 2000 Calorie pattern. This Calorie level is only an estimate of your needs.. M onitor your body weight to see if you need to adjust your calo rie intake. 19 fl& KAISER PERMANENTE"

20 My daily food plan worksheet Check how you did today and set a goal to aim for tomorrow Write i n Your Food Choices fo.-today Food Group Tip Make at least half your grains whole g rain s. A im for variety every day pick vegetables from sev era II subgroups: Dark green, red & orange, beans & p eas, starohy, and other veggies Select fresh, frozen, canned, and dried fruit more often than j uice - Based on a Calorie pattern. Your Goals Are: - 6 ounce equivalents ( 1 ollllce equivalent is abolj[ 1 slice bread; 1 01J1oe ready-to-eat cereal; or V2 cup oooted rice, pasia, or cereal! 2 2 cups ( 1 cup is 1 cup raw or cooked vegetab l e~ 2 cups leafy salad grems, or 1 cup1 ooqi, vegetable puioel = 2 cups 11 cup is 1 c~ ra.v or cooked fruit, V2 cup dried rrui~ or 1 cup 1 oo:lb fruit juice) Match Your Food Choices witti Each Food Grou,p Estimate Your Total ou:nce equiva'lents cups cups Include fat-free and 3 cups. ( 1 cup is 1 CLIP milk, yogu~ or foniied scy beverage; 1 V2 ounces natural cheese; or 2 ounces processed cheese> cups A im for variety-dloose seafood, lean meat & poultry, beans, peas, m.1 IS, and seeds each week 5 2 ounce equivalents ( 1 Ollllce equivalem is 1 0L111oe lean mear, poduy, or seafood; 1 egg; 1 Tbsp peanut burrer; 1. cup cooked beans or peas; or 1/:2 ounce nuts or seeds) ou:nce equiva'lents OU - Be physically active for at feast 150 minutes each week. Some foods and drinks, suc"h as sodas, cakes, cookies, donuts, ice creall\ and candy, are high in fats and sugars. Limit your imake of these. - minutes How did you do today? 0 Great 0 So-So 0 Not so Great My food goal for tomorrow is : 20 fl& KAISER PERMANENTE"

21 Resources Nutrition Advice: or Health Education Department- MyPlate Plant to Plate cookbook (includes videos) The Ultimate Diabetes Meal Planner Other classes Diabetes Nutrition class Managing Your Weight class Plant-Based Nutrition class Online Health Coach: SMART eating kpdoc.org/healthcoach 21 November 7, Kaiser Foundation Health Plan, Inc. For internal use only.