Nutrition 101: Navigating the Nutrition Superhighway

1. Nutrition 101: Navigating the Nutrition Superhighway Presented by: Bill Byron

2. First and Foremost For best results: Variety is key to a healthy diet.* * American Institute for Cancer Research - http://health.msn.com/dietfitness/articlepage.aspx?cp-documentid=100096729

3. Let’s Get Started with the Basic Building Blocks

4. Vitamins/Minerals (0 cal) Carbohydrates (4 cal/gram) Fats (9 cal/gram) Proteins (4 cal/gram) Alcohol (7 cal/gram) Nutrient Numbers Game

5. Carbohydrate Sources The best sources of carbohydrates - fruits, vegetables, and whole grains - deliver essential vitamins and minerals, fiber, and a host of important phytonutrients.* What is the best source for carbohydrates? * http://www.hsph.harvard.edu/nutritionsource/carbohydrates.html - Harvard School of Public Health

6. Monounsaturated fats I.e. olive oil, canola oil, almonds, avocado Polyunsaturated fats I.e. fatty fish, walnuts, corn and soybean oils Trans fats I.e. most margarines, shortening, fried chips Saturated Fats I.e. red meat, dairy, chocolate Fat Sources Good fats (mono- and poly-) decrease bad cholesterol (LDL) while increasing good cholesterol (HDL).* * http://www.hsph.harvard.edu/nutritionsource/fats.html - Harvard School of Public Health

7. Why Omega-3s? The American Heart Association recommends that healthy individuals or those at risk for cardiovascular disease eat two fatty fish meals a week to promote overall good heart health.* *American Heart Association - http://www.americanheart.org/presenter.jhtml?identifier=4632

8. Margarine vs. butter debate So, what should you choose to use? The best option is to use liquid vegetable oils or a soft tub margarine that is labeled trans fat free or non-hydrogenated. If you choose a soft margarine, be sure that it's also low in saturated fat.* * Harvard School of Public Health - http://www.hsph.harvard.edu/nutritionsource/fats.html

9. Protein Sources By choosing lean protein choices you reduce the risk for heart disease. Lean proteins include skinless chicken, fish, low-fat dairy products and legumes.

10. Fiber has long been known to relieve constipation, but it also can reduce the risk of developing diabetes and heart disease. Soluble Fiberslows digestion while Insoluble Fiberadds bulk to waste and speeds passage of food in digestive system and absorption. Why is Fiber Important? http://www.mayoclinic.com/health/fiber/NU00033 - Mayo Clinic

11. To replace fluids lost from daily activities the average person should drink eight 8-oz. glasses of fluid per day. Water regulates body temperature, cushions and lubricates brain and joint tissue, transports nutrients and carries waste away from the cells. Water, water everywhere… http://www.cnn.com/HEALTH/library/NU/00283.html courtesy of CNN and the Mayo Clinic

12. Excess salt in the diet can contribute to heart disease, high blood pressure and stroke. The average daily consumption of salt should be no more than 2400 mg. Sugar is found in many foods particularly in the form of high fructose corn syrup. Due to its affordability it has oftentimes replaced sugar as a sweetener and preservative. The Hidden Truth: Sugar and Salt http://www.mayoclinic.com/health/high-fructose-corn-syrup/AN01588 - Mayo Clinic

13. Now, It Is Time to Size Things Up! I caught a fish this big!

14. The New Food Pyramid Accounts for age, activity level and gender. Website provides: Meal tracking worksheets Sample menus Children’s games/programs Vegetarian diets http://www.mypyramid.gov/

15. Make half of your grains whole Vary your veggies Focus on fruit Get your calcium rich foods Go lean with protein Find your balance between food and physical activity MyPyramid Suggestions http://www.mypyramid.gov/tips_resources/index.html

17. Food/Serving Chopped vegetables = ½ cup Raw leafy vegetables = 1 cup Fresh fruit = 1 med. Piece Dried fruit = ¼ cup Pasta, rice, cooked cereal = ½ cup Cereal = ¼ to 1 ¼ cups Dried Beans = ½ cup cooked Meat, poultry, seafood = 3 oz. Nuts = 1/3 cup Cheese = 1 ½ oz. Looks like ½ baseball adult fist 1 baseball 1 golf ball ½ baseball varied ½ baseball deck of cards Level handful 4 dice Standard Serving Sizes http://www.aicr.org/site/PageServer?pagename=pub_nap_ssw

18. Freezer meal guidelines: 16 grams of protein 40 grams of carbs or less 8 grams of fat or less 600 mg of salt or less add a cup of vegetables Choosing the Right Freezer Meal

19. Try oatmeal with milk, almonds, and fresh fruit Cereal guidelines: 10 grams of sugar or less 3 grams of fiber or more mix sweetened cereal with whole grain cereal eat something you like A Cereal World

20. Limit: mayonnaise and tartar/special sauces burgers french fries processed cheese fish filet (w/ cheese/tartar) fried foods soda and milkshakes Try: grilled chicken. ketchup or mustard. fruit/yogurt snack veggie burgers. 100% juice or low-fat milk. grilled chicken salad. low-fat/low-calorie dressing. Take the Fat out of Fast Food

21. USDA defined lean cuts (total fat, saturated fat): top round (4.6, 1.4) bottom round (4.9, 1.7) eye round (4.0, 1.4) round tip (4.1, 1.6) flank steak (6.3, 2.6) tenderloin or top sirloin (4.9, 1.9) 95% lean ground (5.1, 2.4) T-Bone Steak (8.2, 3.0) Chuck Shoulder Pot Roast (5.7, 1.8) Choosing Lean Beef http://www.beefitswhatsfordinner.com/nutrition/leancuts.asp

22. Include a piece of fruit for added fiber. Meal replacement bar guidelines: 10 – 15 grams of protein 7 grams of fat or less 200 – 250 calories Lunch on the Go: Guide to Meal Replacement Bars

23. Try: dried fruit fruit with a dip veggies with salsa or hummus veggies with bean dip yogurt soy milk canned tuna bean salad Healthy Snacking Ideas

24. Labels and Claims

25. How to Read a Food Label Step 1 – Start with the Serving Size Step 2 – Figure out the Fat Step 3 – Size up the Sodium Step 4 – Don’t forget Dietary Fiber Step 5 – Pick up on the Protein Based on 2000 calories for healthy woman, children and older adults. 2500 calories for healthy men.

26. Don’t Be Fooled By Low Fat Low Calorie 40 calories or less Light or Lite One third fewer calories or 50% or less fat than regular product Fat-Free Less than half a gram of fat Low-Fat 3 grams of fat or less Reduced Fat 25 % less fat than regular product Fewer or Less Cal. At least 25% fewer calories than regular product 3 cookies – 150 Calories 4.5 grams of fat 3 cookies – 160 Calories 7 grams of fat

27. Don’t Judge A Book by It’s Cover A cheeseburger and an Advantage bar both have 6g saturated fat

28. Serving Size Cals Fat Carb Pro 8 fl oz. cup 100 0 25 1 cookie 53 2.5 7.5 0.7 12 fl. oz can 150 0 37 3 cookies 160 8 22 2 5 cookies 265 12.5 37.5 3.5 10 cookies 530 25 75 7 20 fl. oz bottle 250 0 63 1 liter bottle 400 0 100 2 liter bottle 800 0 200 Watch Your Portion Size 8 fl oz. cup 100 Cal. 0 Fat 25 Carbs. 12 fl. oz can 150 Cal. 0 Fat 37 Carbs. 20 fl. oz bottle 250 Cal. 0 Fat 63 Carbs. 1 liter bottle 400 Cal. 0 Fat 100 Carbs 2 liter bottle 800 Cal. 0 Fat 200 Carbs. Small 2oz. 160 Cal. 1.5 Fat 30 Carbs 7 Pro. Medium 3oz. 240 Cal. 2 Fat 45 Carbs. 10 Pro. Large 4oz. 320 Cal. 3 Fat 60 Carbs. 13 Pro.

29. Shopping Tips

30. Salmon - Good source of protein & omega 3 fatty acids. (shown to decrease LDL and increase HDL) Soy - great substitute for animal products. (high in protein and amino acids – known to reduce LDL) Greens - broccoli, asparagus, green beans, kale (packed with vitamin A, C , iron, calcium) Berries – fresh berries are powerful disease-fighting food. (high in vitamin C, folate, fiber & nutrients.) Whole Grains – Packed with valuable antioxidants not found in fruits and vegetables. Super Foods

31. Sure Bet – Stick to the outside aisles Don’t forget the legumes, whole grains and cereals Read labels carefully – minimal processing Keep it skinny on the dairy Navigating the Grocery Store Superhighway

32. 100% RDA of these: B-1 B-2 B-3 B-12 B-6 Vitamin A, C, D, E Folic Acid Other essentials: Copper .9 mg Selenium 50 mcg Zinc 11 mcg Magnesium 100 mg Iron (women) 18 mg Choosing a Multivitamin This advice does not replace the advice of your healthcare team.

33. Avoid megadoses Look for the USP (United States Pharmacopeia) label Beware of gimmicks Check for expiration dates Store all vitamin and mineral supplements safely Choosing and Using a Multivitamin

34. hamburgers (ground meats and sausages, including pork sausages): 155º F.; steaks and other beef, veal, lamb, fish and shellfish: 145º F; poultry: 165º F; pork (except pork sausage): 145º F Health and Safety Precautions – Cooking meat

35. Pathogens are colorless, odorless and tasteless Use the “Rule of Fours” with leftovers Keeping your refrigerator at 40 degrees fahrenheit will keep raw meat for 3 days and 4 days for leftovers. Experts recommend a limit of 2 hours between market/restaurant to fridge Mold does not equal spoilage How to tell when food goes bad!

36. Botulism Campylobacteriosis E. Coli Hepatitis A Norovirus Infection Salmonellosis Shigellosis Foodborne Illnesses

37. Keep hot foods hot. (140° F) Keep cold foods cold (40° F) Both of these practices will keep bacterial growth to minimum and avoid turning your picnic into a biohazard site. Temperature Control

38. Do not use the same knife for cutting vegetables and meat. Do not put cooked food on plates that once held raw meat. Don’t cross-contaminate

39. Keep produce at 40° F to avoid bacterial growth Before cutting wash your hands Wash produce (solid produce can be scrubbed) Dry produce with a clean towel or paper towel Refrigerate leftovers within four hours of cooking or else throw away Produce Safety

40. Try these fun lunch ideas Bagels with confetti Cold cut rollups Sneak veggies/fruit into sandwiches Frito Pie Cold pizza These and more fun recipes can be found at www.kidshealth.orgfor wide range of dietary needs and requirements. Now, time for the kids!

42. Eat: fruits and vegetables. whole grain breads and cereals. low-fat meat and dairy products. nuts and plant oils for good fat. 60 minutes of moderate physical activity/day. Consume alcohol and caffeine moderately. Drink water. Limit salt. Putting It All Together

43. Resources

44. New Hampshire Celebrates Wellness Cookbook by NHCW The Big Book of Quick and Healthy Recipes : 365 Delicious and Nutritious Meals in Under 30 Minutesby Kirsten Hartvig Quickflip to Delicious Dinners by Eileen Faughey Healthy Cookbooks

45. Helpful Websites www.mypyramid.gov www.aicr.org http://kidshealth.org/kid/recipes/index.html http://www.mealsmatter.org/CookingForFamily/Planning/article.aspx?articleId=43 http://ndep.nih.gov/diabetes/pubs/Youth_Tips_Weight.pdf www.5aday.com www.nutrition.gov www.nal.usda.gov/fnic http://www.aicr.org/information/recipe/nutritionfactslabel/index.lasso

46. USDA - www.nutrition.gov Calorie King - www.calorieking.com USDA National Agricultural Library – Food Safety Information Center National Institute of Health – National Institute of Allergy and Infectious Diseases U.S. Food and Drug Administration – Center for Food Safety and Applied Nutrition References

47. Thank You!!!

48. Believe… …anything is possible! “The only reason the bumble bee can fly is because no one told him that he can’t!”