Steps to a Healthier You

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Steps to a Healthier You!

• Maureen Snare, RD, CDM, CFPP
• Clinical Dietitian
• RWJ Hamilton

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Are you getting what you need?

• Protein needed to build muscle and cells in the
  body and keep you strong
• Carbohydrates the fuel your body uses for
  energy!
• Fat used to help make new cells, helps with
  absorption of some vitamins insulation for
  internal organs

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Is that all I need?

• You also need
• Water helps keep your body temperature normal,
  lubricates joints, protects the spinal cord
  helps the body get rid of waste
• Vitamins made by plants or animals
• Minerals come from the earth soil water and
  are absorbed by plants
• Each vitamin mineral plays a particular role in
  helping your body function properly keeping it
  healthy!

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Does your Plate Look Like This?
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Or This?
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The New American Plate

• Aim for meals made up of 2/3 (or more)
  vegetables, fruits, whole grains or beans, and
  1/3 (or less) animal protein.
• Why?
• Animal proteins provide a large amount of
  calories, most of which come from Fat
• Vegetables, Fruits, Whole Grains Beans are
  lower in calories, and provide vitamins,
  minerals, and fiber

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Portion Control is Key!

• BAGEL
• 20 years ago Today
• 140 calories How many
• 3-inch diameter calories is this bagel?

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Portion Control is Key!

• CHEESEBURGER
• 20 years ago Today
• 333 Calories How many
• Calories?

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Portion Control is Key!

• SODA
• 20 Years ago Today
• 85 Calories How many
• 6.5 ounces Calories?

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What should portions look like?
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Follow the Green Light to Healthier Choices!

• Green Light (GO! Almost anytime foods) lowest
  in fats sugars nutrient dense foods rich in
  vitamins minerals, and other nutrients for good
  health
• Yellow Light (SLOW Sometimes foods) higher in
  fat, added sugar and calories than GO foods.
• Red Light (WHOA! Once in a While Foods) foods
  highest in fat added sugar calorie-dense foods
  that are usually low in nutrients

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What are some Green Light Foods?

• Vegetables almost all fresh, frozed or canned
  veggies without added fat sauces
• Fruits all fresh, frozed, and canned in juice
• Milk Products fat-free or 1 milk, fat-free or
  low-fat yogurt
• Meat, fish, eggs, protein foods extra-lean
  ground beef tuna canned in water baked,
  broiled, steamed, grilled fish shellfish
  beans, split peas, tofu, egg whites egg
  substitutes

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What are some Red Light Foods?

• Vegetables French fries or hash browns
• Fruits fruits canned in Heavy Syrup
• Milk Products Whole milk Full-fat American,
  Cheddar, Colby, Swiss, Cream cheeses
  whole-milk yogurt
• Grains croissants, muffins, doughnuts, sweet
  rolls, sweetened breakfast cereals
• Meat products proteins hot dogs, pepperoni,
  sausage, fried fish, whole eggs cooked with fat
• Sweets Snacks pies, cheesecake, chips, ice
  cream
• Fats Butter, stick margarine, regular creamy
  salad dressing

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Be Bright Colorful

• Getting a variety of colorful fruits
  vegetables will ensure that you get the vitamins,
  minerals fiber you need to maintain your health
• Increasing your intake of fresh fruits
  vegetables can help you from feeling hungry
  between meals they are low-calorie snacks!

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Remarkable Reds

• Tomatoes
• Grapefruit
• Watermelon
• Cranberries
• Strawberries
• Cherries
• Beets
• Red Peppers
• Spaghetti Sauce

• Natural chemicals in these foods can help prevent
  certain diseases, such as prostate cancer and
  heart disease
• Provide Folate, Vitamin C, Magnesium, Potassium,
  Lycopene, Vitamin, antioxidants

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Outstanding Orange-Yellows

• Carrots
• Oranges
• Sweet Potatoes
• Tangerines
• Cantaloupe
• Pumpkin
• Apricots
• Butternut Squash
• Mango
• Papaya
• Sweet corn

• Eat these for heart health, healthy vision,
  boosting your immune system
• Provide Vitamin C, carotenoids, Vitamin A,
  Folate, Magnesium, Potassium, antioxidants

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Gorgeous Greens

• Get plenty of these foods to help fight some
  cancers, help prevent heart disease, for vision
  health, and for strong bones teeth
• Provide Vitamin C, Calcium, Vitamin E, Vitamin
  A, Vitamin K, Folate, Iron, Magnesium, Potassium,
  antioxidants

• Avocado
• Green apple
• Green peppers
• Broccoli
• Green beans
• Spinach
• Artichokes
• Honeydew
• Cucumbers
• Zucchini
• Brussels Sprouts
• Kiwi

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Wonderful Whites

• Bananas
• Onions
• Cauliflower
• Potatoes
• White peaches
• Brown pears
• Turnips
• White Corn
• Mushrooms
• Garlic

• Natural chemicals in these foods help prevent
  heart disease, help lower cholesterol, and can
  lower the risk of some cancers
• Provide Selenium, Magnesium, Vitamin C,
  Chromium, Potassium, antioxidants, Vitamin B6

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Beautiful Blues/Purples

• Blueberries
• Blackberries
• Purple Grapes
• Raisins
• Eggplant
• Plums
• Purple asparagus
• Purple cabbage

• These foods can help promote urinary tract
  health, memory function, healthy aging, and lower
  the risk of some cancers
• Provide Vitamin C, Folate, Potassium, Magnesium,
  Vitamin K, Antioxidants

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Reading a Food Label

• Look at the Serving size first, and how many
  servings the package contains (light blue)
• Next look at the calories (red) 40calories is
  low 100calories is moderate 400calories or more
  is high
• Limit these (Tan) Fat, Saturated Fat, Trans fat,
  Sodium, Cholesterol
• Look for foods with a lot of these (Green)
  healthy nutrients!

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Find the Right Balance for You!

• Gaining or losing weight is a balancing act
  between how much energy you put in your body
  (food) and how much energy you use (through
  exercise)
• If you eat 500calories more than you need each
  day, you will gain 1lb. a week.
• If you eat 500calories less than you need each
  day, you can lose 1lb. a week

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An Important Part of the Balance

• Moderate Activity
• Dancing
• Hiking
• Walking Briskly (3 ½ miles per hour
• Bicycling
• Gardening/yard work
• Weight training
• Golf

• Vigorous Activity
• Running/jogging (5miles per hour)
• Bicycling (more than 10miles per hour)
• Swimming (freestyle laps)
• Aerobics
• Basketball (competitive)

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References

• Mypyramid.gov. The United States Department of
  Agriculture. Accessed at http//www.mypyramid.go
  v.
• we can! National Heart Lung And Blood Institute,
  National Institutes of Health. Accessed at
  http//www.nhlbi.nih.gov/health/public/heart/obesi
  ty/wecan/index.htm.
• The New American Plate. The American Institute
  of Cancer Research. Accessed at
  http//www.aicr.org/site/PageServer?pagenamepub_n
  ap_index_21.
• 5 A Day, The Color Way. The Produce for Better
  Health Foundation. Accessed at
  http//www.5aday.org/html/consumers/colorway.php.