A census of your diet

1. A census of your diet Danielle Colley Nutrition and Food Science University of Maryland

2. Outline • How nutrition can improve your health • Choose My Plate • Make half of your plate fruits and vegetables • Make half of your grains whole grains • Vary your protein sources • Switch to low-fat or fat-free dairy • Weight Loss • Eat Breakfast • Easy ways to save calories • Avoid Fad diets • Get active • Eat healthy while eating out • Goals

3. It’s all about your health Better nutrition can: • Improve and/or prevent many health conditions • Reduce body weight • Reduce fatigue and improve mood • Keep your immune system strong. Health can improve with relatively minor weight reduction (5 percent to 10 percent of body weight).

4. Choose My Plate • Based on USDA 2010 Dietary Guidelines for Americans • Key Points • Make half of your plate fruits and vegetables • Make half of your grains whole grains • Switch to fat free or low fat dairy • Vary your protein sources

5. Fruit- Make half your plate Fruits and Vegetables • Keep a bowl of whole fruit on your table, counter, or in the refrigerator. • Buy fruits that are dried, frozen, and canned (in water or 100% juice) as well as fresh, so that you always have a supply on hand. • Try pre-cut packages of fruit (such as melon or pineapple chunks) for a quick healthy snack. • Try unsweetened applesauce as a lower calorie substitute for some of the oil when baking cakes.

6. Vegetables- Make half your plate Fruits and Vegetables • Stock up on frozen vegetables for quick and easy cooking in the microwave. • Buy packages of veggies such as baby carrots or celery sticks for quick snacks. • Plan some meals around a vegetable main dish, such as a vegetable stir-fry or soup. Then add other foods to complement it. • Shred carrots or zucchini into meatloaf, casseroles, quick breads, and muffins. • Add chopped veggies to pasta sauce or lasagna.

7. Grains- Make half your grains whole Grains are divided into 2 subgroups, Whole Grains and Refined Grains. Why whole grains? They have been linked to a lower risk of heart disease, diabetes and certain cancers. Whole grains are the healthiest type of grain because they are a better source of fiber and other important nutrients, such as selenium, potassium and magnesium. Whole grains contain the entire grain kernel ― the bran, germ, and endosperm. • brown rice • buckwheat • oats • quinoa • whole-grain corn • whole wheat • wild rice Refined grains have been milled • white flour • de-germed cornmeal • white bread • white rice • removes the bran and germ • give grains a finer texture and improve their shelf life • also removes dietary fiber, iron, and many B vitamins.

8. Protein- Vary your protein sources • Think Lean with Protein • Choose seafood at least twice a week as the main protein source. Look for a seafood rich in omega-3 fatty acids, such as salmon, trout, or herring. • Choose beans, peas, or soy products as a main dish or part of a meal. • Choose unsalted nuts as a snack, on salads, or in main dishes. Use nuts to replace meat or poultry, not in addition to these items.

9. Dairy- Choose low-fat or fat-free • If you usually drink whole milk, switch gradually to fat-free milk, to lower saturated fat and calories. Try reduced fat (2%), then low-fat (1%), and finally fat-free (skim). • If you drink cappuccinos or lattes — ask for them with fat-free (skim) milk. • Have fat-free or low-fat yogurt as a snack. • Make a dip for fruits or vegetables from yogurt. • For dessert, make chocolate or butterscotch pudding with fat-free or low-fat milk.

10. Weight loss • Use MyPlate as a guideline • Keep a food diary • There’s an App for that • Online resources • Keep a journal • Eat breakfast • Remember to be active

11. Eat Breakfast • Eat breakfast for lower weight • Think fiber and protein for sustained energy • On the go breakfast ideas • Fiber bar, banana, cup of reduced fat milk • Whole wheat waffle with peanut butter, low-fat yogurt with blueberries, coffee • Hardboiled egg, sliced apple, string cheese

12. Easy ways the shave calories Little changes in eating and activity level have a more positive impact on health than drastic ones. • You are more likely to stick with smaller changes over time. Extreme diets and intensive exercise regimens may work well at first, but they rarely last over the long term. • Lighten up your favorite coffee drink with non-fat milk and sugar-free syrup. • Trim all fat from beef, pork and chicken. Remove the skin from poultry. • Dish up slow-churned, reduced-calorie ice cream in place of regular. • Enjoy raw vegetables with salsa or fat-free ranch dip instead of chips.

13. Small changes add up • Downsize Your Dishes. Use smaller plates and bowls to help you eat less. We tend to fill up the dish we’re using and then eat it all. Our brains also think we are getting more when the same amount of food is placed in a smaller dish. • Savor Your Meals. Eating slowly helps you consume only what your body needs to feel satisfied.. • Don’t Eat Out of a Bag or Box. When you eat out of a package, you are likely to keep eating until it’s all gone – no matter how many servings the package actually contains. Pour one serving into a small bowl. • Rethink Your Drinks. High-calorie beverages like soft drinks, juice drinks, energy drinks, specialty coffees and alcohol add calories just like solid foods. Whenever possible, replace these drinks with plenty of water.

14. Get Active Health Benefits: • Better nights sleep • Decreased your chances of depression • Reduces risks of heart disease, type 2 diabetes, and high blood cholesterol How much physical activity do you need to help manage body weight? • To start, adults should do the equivalent of 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity each week. Get started increasing physical activity: • Pick activities you like and that fit into your life. • Be active with family and friends. Having a support network can help you stay active. • Keep track of your physical activity and gradually increase how much you do over time.

15. Stay away from fad Diets Steer clear of any diet plans, pills and products that make the following claims: Rapid Weight Loss • Slow, steady weight loss is more likely to last than dramatic weight changes. • If you lose weight quickly, you’ll lose muscle, bone and water. You also will be more likely to regain the pounds quickly afterwards. Quantities and Limitations • Ditch diets that allow unlimited quantities of any food, such as grapefruit and cabbage soup. • Avoid any diet that eliminates or severely restricts entire food groups, such as carbohydrates. Even if you take a multivitamin, you’ll still miss some critical nutrients. Rigid Menus • With any new diet, always ask yourself: “Can I eat this way for the rest of my life?” If the answer is no, the plan is not for you. No Need to Exercise • Regular physical activity is essential for good health and healthy weight management. The key to success is to find physical activities that you enjoy and then to aim for 30 to 60 minutes of activity on most days of the week. If you want to maintain a healthy weight, build muscle and lose fat, the best path is a lifelong combination of eating smarter and moving more.

16. Eating healthy while eatingout • As a beverage choice, ask for water or order fat-free or low-fat milk, unsweetened tea, or other drinks without added sugars. • Ask for whole-wheat bread for sandwiches. • Start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner. • Ask for salad dressing to be served on the side. Then use only as much as you want. • Choose main dishes that include vegetables, such as stir fries, kebobs, or pasta with a tomato sauce. • Avoid the "all-you-can-eat" buffet, order a menu item instead. • On long commutes or shopping trips, pack some fresh fruit, cut-up vegetables, low-fat string cheese sticks, or a handful of unsalted nuts to help you avoid stopping for sweet or fatty snacks.

17. Take home messages Balancing Calories • Enjoy your food, but eat less. • Avoid oversized portions.  Foods to Increase • Make half of your plate fruits and vegetables. • Make at least half of 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.

18. Todays goals • Ask for more veggies • Have at least one more fruit • Swapone sugar sweetened beverage for water or unsweetened tea

19. Resources • www.ChooseMyPlate.gov • www.EatRight.org • Website for the Academy of Nutrition and Dietetics • www.EatingRight.com • Great source for healthy recipes • Feel free to contact me with questions: daniec@umd.edu