Finding Your Way to a Healthier You 2005

1. Finding Your Way to a Healthier You 2005 Based on the Dietary Guidelines for Americans

2. Feel better today.Stay healthy for tomorrow • You may be eating plenty of food, but not eating the right foods that give your body the nutrients you need to be healthy. • You may not be getting enough physical activity to stay fit and burn those extra calories.

3. Feel better today.Stay healthy for tomorrow • Eating right AND being physically active aren’t just a “diet”- they are the keys to a healthy lifestyle. • With healthful habits, you may reduce your risk of many chronic diseases such as heart disease, diabetes, osteoporosis and certain cancers, and increase your chances for a longer life.

4. Make smart choices from every food group • What is the best way to give your body the balanced nutrition it needs? By eating a variety of nutrient-packed foods every day.

5. Make smart choices from every food group 2. A healthy eating plan is one that: • Emphasizes fruits, vegetables, whole grains, and fat-free/low fat milk & milk products. • Includes lean meats, poultry, fish, beans, eggs, and nuts. • Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.

6. Make smart choices from every food group • List two tips YOU could use when you are eating out or on the go: • Plan ahead. • When grabbing lunch, chose whole-grain bread, chose low-fat/fat-free milk, water, or other drinks w/o sugar. • Order steamed, grilled, or broiled dishes instead of fried. • Pack healthy snacks

7. Find Your Balance Between Food & Physical Activity • Teens and children should be physically active 60 minutes most every day.

8. Find Your Balance Between Food & Physical Activity • What do you think “physically active” means? List three moderate and three increased intensity activities: Moderate Increased Intensity Walking your dog Jogging/running Leisurely bike ride Spinning class Yoga class Cardio kick-box class

9. Find Your Balance Between Food & Physical Activity 3. If you eat 100 calories more than you burn in one day, you could gain 1 pound in a month or 10 pounds in a year.

10. Get The Most Nutrition Out Of Your Calories • The right number of calories to consume depends on several factors: Age, activity level, and whether you’re trying to gain, maintain, or lose weight. • Nutritionally rich foods are packed with vitamins, minerals, fiber, and other nutrients but are low in calories.

11. Get The Most Nutrition Out Of Your Calories • What are three of your favorite nutritionally rich foods? • ___________________ • ___________________ • ___________________

12. Mix Up Your Choices Within Each Food Group • What type of fruit should you avoid? Fruit juice. How much fruit should a person eat who heeds 2000 calories per day? 2 cups of fruit each day • Eat more dark green veggies, orange veggies, and beans and peas.

13. Mix Up Your Choices Within Each Food Group • Get 3 cups of low-fat or fat-free milk and cheese daily. • How do you know if the bread, crackers, rice, cereal, or pasta you eat are whole grains? Look at the list of ingredients for the word “whole” grain rice, oat, wheat, etc.

14. Mix Up Your Choices Within Each Food Group • To choose lean meats, how should you cook it? Bake it, broil it, or grill it. What types of foods high in protein should you choose? Lean meats and poultry, fish, beans, peas, nuts, and seeds. • Read the Nutrition Facts label to choose foods low in saturated fats, trans fats, sodium, and sugars.

15. Nutrition: To know the facts use the label • For a healthier you, use the Nutrition Facts label to make smart food choices quickly and easily. • Be sure to look at the serving size to know how many servings you are actually eating.

16. Nutrition: To know the facts use the label • When one serving of a single food item has over 400 calories per serving, it is high in calories. • Read the ingredients list and make sure that added sugars are not one of the first few ingredients.

17. Nutrition: To know the facts use the label • Look for foods low in saturated fats, trans fats, and cholesterol to help reduce the risk of heart disease. Total fat intake should be 20% to 35 % of the calories you consume. • Use the % Daily Value (DV) when possible, 5% DV or less is low, 20% DV or more is high.

18. Nutrition: To know the facts use the label • You should eat less than 2300 mg of sodium (1tsp of salt) per day to reduce your risk of high blood pressure. Look for foods high in potassium. • According to the label provided, is this product high in sodium? Yes

19. Play It Safe With Food • To avoid spreading bacteria to other foods, meat and poultry should not be washed or rinsed. • While shopping, preparing, and/or storing food you should separate A. Raw foods. B. Cooked foods. C. Ready-to-eat foods.

20. Play It Safe With Food • Cook meat, poultry, and fish to safe internal temperatures to kill microorganisms. • The difference in temperature between the refrigerator and freezer is 40 degrees.

21. About Alcohol • Moderate drinking means up to 1 drink a day for women and up to 2 drinks a day for men. • 12 ounces of beer = 5 ounces of wine = 1 1/2 ounces of 80-proof distilled spirits count as a drink for the purposes of explaining moderation.

22. About Alcohol • Alcoholic beverages are high in calories, but are low in nutritional value. • Generally, anything more than moderate drinking can be harmful to your health. And some people in situations shouldn’t drink at all. TRUE

23. About Alcohol List some situations where people shouldn’t be drinking: • Pregnant women. • Anyone under age 21. • People with a family history of alcoholism. • ______________________________ • ______________________________

24. Summary of Key Recommendations: • Emphasize fruits, vegetables, whole grains, non-fat or low-fat dairy products and lean protein sources in your diet. • Reduce your intake of fat, especially saturated and trans fat.

25. Summary of Key Recommendations: • Be physically active AT LEAST 30 minutes most days. • Pay attention to food labels: look for foods HIGH in potassium, fiber, calcium, iron, and vitamins A & C, and LOW in sodium, cholesterol, saturated fat and added sweeteners.

26. Summary of Key Recommendations: • Prepare, handle & store food safely: cook with clean hands & food surfaces, wash fruits & vegetables, do not wash meat & poultry before cooking. Cook meat & poultry thoroughly to kill microorganisms. • Avoid alcohol: it is high in calories (7 cal/gram) and low in nutritional value.