Welcome to the

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Welcome to the Center for Young Womens Health
Project Healthy Lifestyle Module 1 Healthy
Eating Bone Health Basics
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We will be talking about

• What healthy eating is
• Why you should eat a healthy diet
• How to fuel your body

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Healthy Eating is

• Eating a variety of nutritious foods from all the
  groups in the food pyramid.
• Eating well-balanced meals with snacks everyday
  and occasional treats.
• Listening to your body - eating when you are
  hungry, stopping when you are full.

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Healthy Eating is not

• A strict diet plan
• Skipping meals
• Avoiding snacks and treats completely
• A fat-free diet
• A low carb diet
• An extremely high protein diet
• About counting calories all the time

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Healthy eating is important because

• A healthy diet provides the vitamins, minerals,
  and energy your body needs to perform its best.
• A healthy diet can help prevent diseases like
  cancer, diabetes, and heart disease.

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Use MyPyramid as a guide
MyPyramid graphics and info can be found at
mypyramid.gov

• Each food section provides your body with the
  nutrients it needs, so it is important to eat
  foods from all of these groups.

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Grains

• Why do you need grains?
• Grains provide energy for your muscles
  and brain.
• Grains include fiber, iron, and the B vitamins.
• How much do you need?
• Eat 6 ounces or more every day.
• Aim for at least 3 oz. of whole grain foods.

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Grains

• What counts as an ounce of grain?
• 1 slice of whole grain bread
• ½ whole grain bagel
• ½ cup cooked brown rice or whole wheat pasta
• 1 cup whole grain cereal
• 3 cups popcorn

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Fruits and Vegetables

• Why do you need them?
• This group provides you with vitamins A and C,
  the B vitamins, fiber, calcium, and iron.
• Getting enough fiber (about 26 grams per day)
  helps with digestion and can keep you feeling
  full between meals.
• This group is loaded with nutrients! The
  vitamins in this group give you healthy skin,
  eyes, and gums.

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Fruits and Vegetables

• How much do I need?
• Vary your veggies about 2½ cups/day
• Focus on fruits about 2 cups/day

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Fruits and Vegetables

• What counts as a cup?
• 1 piece of fruit (apples, pears, bananas, and
  oranges)
• 1 cup fresh, frozen, or canned fruit
• ½ cup dried fruit (such as raisins)
• ¾ cup fruit or vegetable juice
• 2 cups raw leafy vegetables (such as lettuce or
  spinach)
• 1 cup cooked, canned, or fresh vegetables

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Milk

• Why do you need it?
• The milk group gives your body protein, calcium,
  and vitamin D for strong bones, teeth, and
  muscles.
• How much do you need?
• You need about 3-4 cups of fat-free or low-fat
  (1) milk, or an equivalent amount of yogurt or
  cheese per day to get your 1300 mg.
• Dont forget to include other calcium-rich foods
  to meet your bodys calcium needs.

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Milk

• What counts as a serving?
• 1 glass of milk (8oz 1cup)
• 1 cup yogurt
• 1 ½ ounces of cheese
• 2 cups cottage cheese

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Meat and Beans

• Why do you need them?
• This group provides you with protein, iron, and B
  vitamins.
• These nutrients help to build strong muscles and
  healthy blood.

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Meat and Beans

• What foods are included in this group?
• - Steak - Hamburgers
• - Nuts - Eggs
• - Poultry - Tofu
• - Peanut Butter - Fish
• - Veggie burgers - Beans and lentils
• - Pork - Seeds

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Meat and Beans

• What counts as an ounce?
• 1 ounce of cooked lean meat, poultry, or fish
• 1/4 cup of cooked beans
• 1 egg
• 1 tbsp peanut butter
• ½ oz. nuts or seeds

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Oils and Dietary Fats

• Why do we need them?
• A small amount of oil and fat are important to
  have at every meal because they help you absorb
  certain vitamins, make your food taste good, and
  fill you up.

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Oils and Dietary Fats

• What foods are in this group?
• Naturally Occurring Added Fats
• Eggs Pastries
• Meat Chips
• Dairy Fried Foods
• Salmon Salad Dressing
• Avocado Mayonnaise
• Nuts Butter
• Seeds Margarine
• Oils
• Tofu

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Oils and Dietary Fats

• Which fats are healthy?
• Polyunsaturated fats or Omega-3s vegetable
  oils, salmon, fish oils, nuts, flaxseeds
• Monounsaturated fats canola oil, olive oil,
  avocado, nuts
• Limit
• Saturated fats butter, whole milk, fatty meat,
  ice cream
• Avoid
• Trans fat fried foods such as french fries or
  donuts, some bakery products, margarine

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Fluids

• Along with healthy eating, you should be drinking
  plenty of fluid to prevent dehydration.
• Dehydration is when your body doesnt have enough
  fluid.
• Thirst often means that your body is already
  dehydrated. You should drink fluids (such as
  water) regularly so that you do not become
  dehydrated.

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Fluids

• How much do I need?
• You should drink at least 64 ounces, or 8 glasses
  of fluids everyday.
• You will need more if you are playing sports,
  exercising, or if it is hot outside.
• What counts as a fluid?
• Water, milk, juice, soda (without caffeine), and
  popsicles. Sports drinks also count, but only
  have them if you are sweating a lot.
• Drinking water is the best way to hydrate your
  body throughout the day.

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Physical Activity

• Why do we need it?
• Physical activity helps you feel better, improve
  your overall fitness, boost your self-esteem, and
  manage your weight.
• Moderate physical activities include walking,
  dancing, and bicycling. Vigorous activities
  include running, basketball, fast bicycling,
  aerobics and swimming.
• As part of balancing a nutritious diet and
  healthy lifestyle, do moderate or vigorous
  physical activity for 60 minutes a
  day most days of the week.

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What about Snacks?

• Snacking between meals can be a great way to keep
  up your energy level.
• Snacks such as fruit, baby carrots, yogurt,
  string cheese, pretzels, cheese and crackers,
  peanut butter and celery, energy bars, popcorn,
  granola bars, trail mix, or cereal are healthy
  choices.
• Pack healthy snacks to have during
• the day.

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What about Treats?

• Everyone has a favorite treat.
  
• Some popular treats include ice cream, frozen
  yogurt, cookies, cake, chips, chocolate, and
  french fries.
• If you are having a food craving
  Dont deprive yourself! Treats are
  something that you should have every once in a
  while for dessert or as a snack.

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Tips for a Healthier You

• Aim for 3 meals per day.
• Eat when you are hungry, stop when you are full.
• Choose a variety of foods-dont eat the same
  thing everyday.
• Select fruits and vegetables that are from
  different colors of the rainbow.
• Eat foods from at least 3 food groups at meal
  times.

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Breakfast Ideas

• Cereal with milk and a piece of fruit
• Whole grain bagel with peanut butter and a glass
  of juice
• Eggs, whole grain toast, and a glass of milk
• Yogurt with granola and raisins mixed in

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Lunch Ideas

• Sandwich made with lean deli meat
  (turkey/chicken), tuna, or egg salad, and piece
  of fruit
• Salad with grilled chicken and a yogurt
• Peanut butter and jelly on a whole grain bagel
  with milk
• Hamburger, veggie burger, or grilled cheese on a
  whole grain bun or bread, with lettuce and tomato

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Dinner Ideas

• Whole wheat pasta with meat sauce and a salad
• Grilled chicken with a baked potato and veggies
• Tofu and veggie stir fry with brown rice

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Remember, its all about balance!

• Balance is the key to healthy nutrition
• Balance a variety of foods from all of the food
  groups throughout the day
• Balance healthy meals and snacks with occasional
  treats
• Balance nutrition with fun physical activity