Healthier Eating and Lifestyle Choices

1. Healthier Eating and Lifestyle Choices By: Ashley Sinkler and Dania Guerrero

2. Objectives • The members will be able to name all five food groups by the end of the teaching • The members will state at least one physical activity that they will participate in three times a week for thirty minutes per day by the end of the presentation. • The learners will demonstrate proper portions of food groups using visuals provided on behalf of educators by end of the lesson. • Learners will be able to express their feelings regarding healthier lifestyle changes.

3. State Your Idea of a Healthy Lifestyle http://www.huffingtonpost.com/2010/07/03/5-nutrition-secrets-to-he_n_634085.html

4. The 5 Food Groups Dairy Grains Vegetables Fruits Protein

5. Dairy • Most Dairy Group choices should be fat-free or low-fat • Dairy options: - soy milk and almond milk - pudding - cottage cheese - cheese (cheddar, mozzarella, swizz, gouda, feta) • Daily Recommendations for men and women - Ages 31-50 ( 3 cups) - 50 and older ( 3 cups)

6. Grains • Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. • Examples: -Bread - pasta - oatmeal, breakfast cereals, and grits - tortillas • Daily Recommendations • Women - Ages 31-50 ( 6 ounces) - 50 and older ( 5 ounces) - Both age groups minimum of 3 ounces per day • Men • Ages 31-50 ( 7 ounces) • 50 and older ( 6 ounces) • Both age groups minimum of 3 ounces per day

7. Vegetables • Any vegetable or 100% vegetable juice counts as a member of the Vegetable Group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed • Daily Recommendations • Women - Ages 31-50 ( 2.5 cups) - 50 and older ( 2 cups) • Men • Ages 31-50 ( 3 cups) • 50 and older ( 2.5 cups)

8. Fruits • Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed • Daily Recommendations • Women - Ages 31-50 ( 1.5 cups) - 50 and older ( 1.5 cups) • Men • Ages 31-50 ( 2 cups) • 50 and older ( 2 cups)

9. Meats and Proteins • All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group. Beans and peas are also part of the Vegetable Group • Daily Recommendations • Women - Ages 31-50 (5 oz) • 50 and older (5 oz) • Men • Ages 31-50 ( 6 oz) • 50 and older ( 5.5 oz)

10. Choose My Plate vs. My Pyramid VS

11. Visual Tips for Portion Sizes • 1 cup = baseball • ½ cup = light bulb • 1/3 cup = 1 uncooked egg • 2 tablespoons = golf ball • 1 tablespoon = thumb • 1 teaspoon = 1 penny • 1 ounce = 4 dice • 3 ounces = 1 deck of cards

12. Alternative Food Choices • For meat: sirloin, poultry without skin, egg whites, fish and shellfish, all trimmed cuts of veal Versus • Bacon, sausage, Frankfurters, luncheon meat, goose, or any organ meats, spare ribs, or corned beef, caviar, and beef brisket • For dairy: skim or 1% low-fat milk, non fat or 1% cottage cheese and yogurt, evaporated and non fat Versus • Whole or regular evaporated milk, regular yogurt, cream half and half, whipped cream, and regular cheese

13. Alternative Food Choices Continued • For fruits and vegetables: fresh, frozen, dried, and canned but packed in own juice Versus • Vegetables prepared in butter, cream, or sauce. Canned fruits packed in heavy syrup • For grains: whole wheat, Pumpernickle, rye, pita, rice cakes, soda crackers, kidney beans, soy beans, peas Versus • Croissants, Danish pastries, donuts, butter rolls, and snack crackers ( peanut butter and cheese crackers)

14. Exercise Your Way • Moderate physical activities include: Walking briskly (about 3 ½ miles per hour) • Bicycling (less than 10 miles per hour) • Gardening (raking, trimming shrubs) • Dancing • Golf (walking and carrying clubs) • Water aerobics • Vigorous physical activities include: Running/jogging (5 miles per hour) • Walking very fast (4 ½ miles per hour) • Bicycling (more than 10 miles per hour) • Heavy yard work, such as chopping wood • Swimming (freestyle laps) • Aerobics • Basketball (competitive) • Tennis (singles)

15. Begin the Journey to a Healthier You • There are many resources available: • Sample menu that includes 15 recipes and the nutritional content of each of the 5 food groups http://www.choosemyplate.gov/tipsresources/menus.html • Tips for eating out http://www.choosemyplate.gov/tipsresources/eating_out.html • Interactive daily food plan (personalizes a plan fit for you) http://www.mypyramidtracker.gov/planner/launchPage.aspx • Food tracker (gives feedback on your nutritional content and physical activity) http://www.mypyramidtracker.gov/Default.aspx?Module=3

16. Questions • State the five food groups and give an example of each. • Name one measureable objective that is reasonable for your lifestyle. • Identify proper portion sizes using various materials presented. • Has your perception and willingness to adhere to a healthier lifestyle changed? " I can do all things through Christ which strengthen me" (Philippians 4:13)

17. References • USDA. (2011). ChooseMyPlate. Retrieved August 4, 2011, from http://www.choosemyplate.gov/ • John C Lincoln Cardiac Rehab Center Staff.(2009). My Plate Planner [Brochure]. Deer Valley, Az: Author • John C Lincoln Clinical Nutrition Staff. (2011). Nutrition guidelines for a healthy heart. [Brochure]. Deer Valley, Az: Author