Moncrief Army Community Hospital Mission Essential Nutrition

1
Moncrief Army Community HospitalMission
Essential Nutrition

• Maureen R Giorio, RD
• 1LT, SP
• Nutrition Care Division
• 803-751-2489

2
AGENDA

• Why is nutrition essential
• Nutrition Basics
• Calculating your nutrition needs
• Nutritions role in activity healing
• Healthy food choices
• Weight maintenance

3
Good Nutrition is Essential!

• Fuel for body aids in good health
• Necessary for weight maintenance
• Reduces risk of disease
• Military must!
• Needed for physical performance
• Increases alertness

4
Exercising is Essential

• KEY part of weight maintenance
• More lean muscle higher metabolism
• Cardiovascular
• Goal 3 days/week for at least 20 minutes
• Strength and Endurance Exercise
• Work major muscle groups 2-3 times per week
• Stretching
• After every workout (cardio or strength)

5
Healthy Body Weight

• Methods to determine healthy body weight
• Army Weight Standards (AR 600-9)
• Body fat measurement
• 15-18 for men (under age 30)
• 20-27 for women (under age 30)
• BMI chart
• HeightWeight (ratio)
• Poor assessment for athletes and elderly

6
Food Nutrients

• Non-Energy Nutrients
• VITAMINS
• MINERALS
• WATER
• Essential to diet, but do NOT contain kcals

• Energy Nutrients
• CARBS
• PROTEINS
• FATS

7
Activity

• Find your BMI on chart provided
• Record BMI on your worksheet
• Calculate protein and calorie needs

8
Calorie Weight Connection

• Takes 3500 calories to build a pound!
• Break down pounds by
• Reducing food intake
• Increasing physical activity
• Rec. weight loss rate
• 1-2 lb per week
• i.e. reduce/burn 500-1000 kcal/day
• Warning keep diet above 1200 kcal/d

9
Understanding Energy
Bread Pasta, Rice Cereals Fruits
Milk
Nuts, Seeds Animal meats Eggs Soy, Tofu
Fish
Oils, butter Mayo Shortening Salad dressing
10
THE CARBOHYDRATE

• Energy Production
• Fuel for muscles and brain
• Loaded with Vitamins, minerals, and fiber
• Should be 45-50 total calories
• Two Types
• Complex (contain many nutrients)
• Simple (few nutrients)

11
Sugar Simple

• Most refined carbohydrate
• Look for added sugar in the label
• Sucrose, dextrose, High fructose corn syrup,
  honey, maple syrup, fructose sweetener, molasses
• Naturally occurring sugar
• Fructose fruit
• Lactose milk

12
Choosing Carbs

• Carbs can be calorie dense watch portions
  carefully!
• COMPLEX Carbs are best
• High fiber!
• Low sugar!

• Sources
• Breads, cereals
• Pasta, rice
• Fruit
• Sugar
• Milk, yogurt

13
Carb Quiz which are good carbs?

• White rice
• Wheat bread
• Pasta
• Pancake
• Cookie
• Oatmeal
• Grits
• Soda

• Brown rice
• White bread
• Bran muffin
• Wheat wrap
• Ice cream
• 100 OJ
• Apple
• Skim milk

14
Carb tips

• Eliminate added sugar
• Soda, candy, sugar in coffee
• Use sugar subs or diet products
• Choose complex high-fiber carbs
• ? digestive steps to break down into sugar
  steady lasting energy
• Dont drink your fruit!
• Missing out on valuable fiber
• Portions are small

15
More Carb Tips

• Portions
• Majority of starchy sides ½ cup
• Including PEAS, CORN, POTATO
• Fresh fruit 1 cup
• Canned fruit ½ cup
• 100 juice 4 oz
• Milk and yogurt 1 cup (8 oz)
• Recommend

16
PROTEIN

• Bodys building Block (Skin, hair, muscles)
• Can be used for energy when carbs not avail
• Should be 15-20 total calories
• Excessive amounts toxic to body
• Damage kidneys, bones, cause dehydration and
  gastrointestinal problems

17
Choosing Proteins

• Proteins
• Animal meats
• Egg whites
• Low-fat cheese
• Low-fat milk
• Nutrition bars

• Alternate Proteins
• Soy
• Tofu
• Beans/lentils
• Nuts
• Seeds

High fat content high calories
18
Choosing Proteins

• Typically buddied-up with fat.
• Leaner animal meats
• Fish
• Skinless poultry
• 95 lean ground beef, ground sirloin
• loin and round cuts beef, pork, lamb
• Grilled, Baked, Broiled, Roasted
• NOT FRIED!

19
Protein Portion Tips

• 3-4 oz animal meat deck cards
• Recommend
• Nuts 1 shotglass
• Seeds ½ cup
• Cheese 2 dominos
• Egg whites 2-3
• Watch portions cooking methods!

20
FATS

• Bodys insulator protects vital organs
• Aids absorption of Vit A, E, D, K
• Causes release of satiety hormone
• Should be
• Energy Reserve (fat storages)

21
Choosing FatsRemember fat high calories!

• Unsaturated fats
• Olive, canola, peanut oils, etc.
• Lite-salad dressings
• Nuts
• Seeds
• Peanut butter
• Seafood
• Granola
• Avacado

• Saturated fat
• Butter
• Bacon, salami
• Fatty meat cuts
• Full-fat dairy
• Trans-fats
• Commercial frying oil
• Stick margarine
• Shortening
• Chips, crackers

22
Tips on Fats

• Use low-fat condiments
• Especially mayo (100 kcal/Tablespoon!)
• Avoid adding fat to food
• Use herbs/spices, lemon/lime
• Choose unsaturated fats
• Rec

23
Food Labels

• First item to look at?
• Serving size!
• Lower fat choices
• 3g or less per 100 kcals
• Total Carbs
• Ensure majority of grams are not from sugar
• Fiber
• 3 or more grams

24
WATER!!

• Body is 60-70 H2O
• 64-80 oz/d minimum
• Any NON-caffeinated/Alcoholic liquid counts
• 8-12 oz/15-min activity
• Thirst often masked by hunger

25
Hidden Calories Fat

• Soda (140 cal per can)
• Juices (same as soda)
• Alcohol
• Peanuts/Sunflower Seeds
• Fried Foods

• Whole milk
• Skin on poultry
• Cheese
• Fat free items
• Condiments (butter, mayo, sour cream, salad
  dressing)

26
If you need to GAIN Weight

• Snacks in between all meals (granola bar, trail
  mix)
• Choose extra serving of lean meats/chicken/fish/dr
  ied beans
• Choose calorie dense foods
• Peanut butter (PBJ or PB w/crackers)
• Nuts
• Whole milk, cheese, yogurt
• Instant Breakfast mixed w/ whole milk

27
Common Soldier Profiles-that hinder weight loss-

• Skipping meals
• Stuck in barracks/DFAC

28
Skipping Meals

• Skipping meals sabotages metabolism!
• Prevents weight loss
• Ruins bodys efficiency for burning food (fuel)
• Also encourages overeating
• Tend to eat 1-2 LARGE meals
• Usually high-fat foods

29
Solution repair metabolism

• 1. Exercise
• ? Lean muscle ?er metabolism
• Improves bodys fuel-burning efficiency
• 2. Eat more frequently
• 4-5x per day
• Note NOT 4-5 meals per day!
• Getting started
• Add a small snack where a meal is normally
  skipped
• Decrease portions on usual meal
• After several weeksadd 1-2 more small snacks
• Increase intake gradually!

30
Stuck in the barracks / DFAC

• Choosing the wrong meal
• Tend to eat the same foods repetitively
• Usual villains ? fat, ? kcals, ? sodium, and low
  nutritional value food choices
• Low amounts fruits and veggies

31
Solutions

• Make use of what is available
• Fresh fruit
• Low-fat milk for added protein
• Baked/grilled entrees
• Sandwiches on whole wheat
• Slow down!
• 20-minute rule
• Eat ? veggies high-fiber foods
• Creates a full sensation helps trap calories

32
Sample High-Fat, High-Calorie Menu in DFAC

• Breakfast Eggs, bacon, grits, biscuit, butter,
  jelly, orange juice, whole milk
• Lunch BBQ ribs, macaroni and cheese, creamed
  spinach, cornbread, chocolate cream pie, Kool-aid
• Supper Fried chicken, mashed potatoes with
  butter, corn, biscuit, brownie, apple juice

33
Sample Healthy Menu in DFAC

• Breakfast Raisin Bran, skim milk or yogurt,
  fruit
• Lunch Baked fish, steamed rice, carrots, whole
  wheat bread, salad, fruit, skim milk
• Supper Baked chicken (remove skin), mashed
  potatoes, small amount of gravy, broccoli, whole
  wheat bread, gelatin with fruit, skim milk

34
Strides Toward Healthy Eating

• Record your routine
• Identify your problem area
• Identify where proposed solutions fit in
• Introduce one behavioral change at a time
• Make changes you can live with
• Choose healthier food products (see handouts)
• Monitor portions
• Drink more fluids (decaf, non-alcoholic)
• Expect set-backs
• Exercise consistently
• Read food labels!

35
You are Not Alone!

• MACH Nutrition Clinic is here to help you.
• Set up appointment by calling
• 751-2489
• For the Do-it-yourselfers
• Free online food journal/calorie counter
• www.fitday.com