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What Should I Eat?

What Should I Eat?. What are the six essential nutrients?. Carbohydrates Water Fat Protein Vitamins Minerals. What are the 5 categories on the MyPlate ?. Vegetables Fruit Grains Proteins Dairy. C arbohydrates .

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What Should I Eat?

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  1. What Should I Eat?

  2. What are the six essential nutrients? • Carbohydrates • Water • Fat • Protein • Vitamins • Minerals

  3. What are the 5 categories on the MyPlate? • Vegetables • Fruit • Grains • Proteins • Dairy

  4. Carbohydrates • Whole Grains- (Oatmeal, Whole wheat bread, Brown rice) Contain more energy and fiber. • Benefits: prevent Type 2 Diabetes and protect against heart disease. • What to avoid: refined starches (white bread and white rice) because they behave like sugars and add empty calories which increase the risk of diabetes and heart disease.

  5. Vegetables and Fruits • The benefits of fruit and vegetables: • Decrease chance of a heart attack. • Protect against some cancers. • Lower blood pressure. • Guard against intestinal ailments • Helps protect against cataract and macular degeneration.

  6. Nuts, Seeds, Beans, and Tofu • Great sources of protein, fiber, vitamins, and minerals. • Beans (black, navy, garbanzos, lentils) • Nuts (almonds, walnuts, pecans, peanuts, hazelnuts, pistachios)

  7. Fish, Poultry, and Eggs • All are great sources of protein. • Fish- good source of healthy-omega 3 fats.

  8. Dairy • Most important part here is getting your calcium and Vitamin D requirements. • Sources that are best are no-fat or low-fat products. • Stay away from whole milk. 3 glasses of whole milk contain as much saturated fat as 13 strips of cooked bacon.

  9. Use Sparingly • Red Meat- increased risk of colon cancer • Butter-improve cholesterol by switching to olive oil. • White Bread, White Rice and Pasta, Potatoes, Sugary Drinks and Sweets- weight gain, diabetes, heart disease and chronic disorders. • Salt-High sodium diet increase risk of heart attack and stroke (canned soups, frozen dinners, deli meats, snack chips)

  10. Recommended Daily Allowance • Total Calories- 2000-2500 • Depending on activity level. • Total fat less than 65 grams • Saturated fat less than 20 Grams. • Sodium Less than 2400 mg

  11. So what should we focus on? • A healthy diet includes more foods from the base of the pyramid than from higher levels of the pyramid. • Keep an eye on the label. Avoid high-sodium, high calorie foods, and trans- fat. • Maintain a healthy diet and exercise daily. • Remember a calorie is a calorie.

  12. So Remember… To Balance Calories   ● Enjoy your food, but eat less.   ● Avoid oversized portions.   Foods to Increase   ● Make half your plate fruits and vegetables.   ● Make at least half your grains whole grains.   ● Switch to fat-free or low-fat (1%) milk.     Foods to Reduce   ● Compare sodium in foods like soup, bread, and frozen meals ― and choose the foods with lower numbers.   ● Drink water instead of sugary drinks.   

  13. Bibliography • http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/pyramid-full-story/index.html#quality • http://www.netrition.com/rdi_page.html • http://www.nutrientfacts.com/searchfood.exe?var=5&form=cookie

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