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Nutrition

Nutrition. Instructor – Cindy Quisenberry. Anatomy of my pyramid. Choose my plate. Balance calories Enjoy your food, but eat less Avoid oversized portions Foods to eat more often Make half your plate fruits and vegetables Switch to fat-free or low-fat (1%) milk

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Nutrition

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  1. Nutrition Instructor – Cindy Quisenberry

  2. Anatomy of my pyramid

  3. Choose my plate • Balance calories • Enjoy your food, but eat less • Avoid oversized portions • Foods to eat more often • Make half your plate fruits and vegetables • Switch to fat-free or low-fat (1%) milk • Make half your grains whole grains • Foods to eat less often • Compare sodium in foods • Drink water instead of sugary drinks

  4. Eat the right amount of calories for you • Think before you eat – is it worth the calories? • Use smaller plate, bowl, and glass • Stop eating when you are satisfied, not full. • Cook more often at home, where you are in control of what’s in your food • When eating out, choose lower calorie menu options • Choose dishes that include veggies, fruits, and/or whole grains • Order a smaller portion or share when eating out

  5. Eat fewer foods that are high in solid fats • Make major sources of saturated fats – cakes, cookies, ice cream, pizza, cheese, sausages, and hot dogs – occasional choices; not everyday foods • Select lean cuts of meats or poultry and fat-free or low-fat milk, yogurt, and cheese • Switch from solid fats to oils when preparing food

  6. Examples of solid fats • Beef, pork, & chicken fat • Butter, cream, and milk fat • Coconut, palm, and palm kernel oils • Hydrogenated oil • Partially hydrogenate oil • Shortening • Stick margarine

  7. Examples of Oils • Canola oil • Corn oil • Cottonseed oil • Olive oil • Peanut oil • Safflower oil • Sunflower oil • Tub (soft) margarine • Vegetable oil

  8. Salt & sodium • Think fresh • Enjoy home-prepared foods • Fill up on veggies and fruits – they are naturally low in sodium • Choose dairy and protein foods that are lower in sodium • Adjust your taste buds • Skip the salt • Read the label • Ask for low-sodium foods when you eat out • Pay attention to condiments • Boost your potassium intake

  9. What’s on the label • Serving size • Amount of calories • Fats = 9 kcal/gm • Proteins = 4 kcal/gm • Carbohydrates = 4 kcal/gm • Limit total fat, cholesterol, sugar, & sodium • Get plenty of dietary fiber, Vitamin A, Vitamin C, Calcium, and Iron • Look at the highs and lows • Look at the percentage of daily value and daily values • 5% or less low, 20% or more high

  10. Be responsible for yourself • Build a healthy plate • Cut back on foods high in solid fats, added sugars, and salts • Eat the right amount of calories for you • Watch out for empty calories • Be physically active

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