All About Nutrition

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All About Nutrition

• by
• Amy Lovern, RN, BSN

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Have you ever heard the saying You are what
you eat

• Your food and physical activity choices affect
  your health- how you feel today, tomorrow, and in
  the future..

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So if you are what you eat.what should you eat?

• Dietary guidelines describe a healthy diet as
  one that
• Emphasizes fruits, vegetables, whole grains, and
  fat free or low-fat milk and milk products.
• Includes lean meats, poultry, fish, beans, and
  eggs.
• Is low in saturated fats, trans fats,
• cholesterol, salt, and added sugars.
• Stays within daily calorie needs.

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Food Pyramid

• The Food Pyramid is one way for people to
  understand how to eat healthy. A rainbow of
  colored, vertical stripes represents the five
  food groups plus fats and oils.
• A balanced diet is one that includes all the food
  groups. In other words, have foods from every
  color, every day.

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Food Pyramid
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Grains Group

• Any food made from wheat, rice, oats, cornmeal,
  and barley.
• Foods in the grain group provide important
  nutrients such as B vitamins, minerals, and
  fiber.
• Whole grains may help reduce the risk of heart
  disease and some cancers as well as helps with
  weight management.

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Vegetable Group

• Any vegetable or 100 vegetable juice counts as a
  member of the vegetable group.
• Foods in this group provide important nutrients
  such as potassium, folate, vitamins A, C, and E,
  fiber, and may help reduce the risk of heart
  disease, type 2 diabetes, and certain cancers.

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Fruits Group

• Any fruit or 100 fruit juice counts as part of
  the fruit group. Fruits may be fresh, canned,
  frozen, or dried.
• Foods in this group provide important nutrients
  such as potassium, folate, vitamin C, and fiber,
  and may help reduce the risk of heart disease,
  type 2 diabetes, and certain cancers.

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Milk Group

• All fluid milk products and many foods made from
  milk are considered part of this food group.
• Milk, cheese, and yogurt provide nine essential
  nutrients such as calcium, potassium, vitamin D,
  and protein. These nutrients help build and
  maintain bone mass and may help reduce risk of
  the bone thinning disease, osteoporosis.

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Meat Beans Group

• All foods made from meat, poultry, fish, dry
  beans or peas, eggs, nuts, and seeds are
  considered part of this group.
• Foods in this group provide important nutrients
  such as protein, B vitamins, iron and zinc needed
  to boost the immune system, build and repair
  muscle, fuel activity, and help your brain
  function.

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Oils Group

• Oils are fats that are liquids at room
  temperature.
• Most oils are high in monosaturated or
  polysaturated fats, and low in saturated fats.
  Oils from plant sources (vegetable and nut oils)
  do not contain any cholesterol.
• Oils are necessary to help the body absorb
  vitamins A,D,E and K and supply essential fatty
  acids
• that keep our skin healthy and brain and
• nervous system functioning properly.

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Know the limits on fats, sugars, and salts

• Make most of your fat sources from fish, nuts,
  and vegetable oils.
• Limit sold fats like butter, margarine,
  shortening, and lard, as well as foods that
  contain these.
• Check the nutrition labels to keep saturated
  fats, trans fats, and sodium low.
• Choose foods and beverages low in added sugars.
  Added sugars contribute calories with few, if
  any, nutrients.

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So how much do you really need?

• Based on a 2000 calorie diet, your daily intake
  for each food group should include
• Grains- 6 oz.
• Vegetables- 2 ½ cups
• Fruit- 2 cups
• Milk- 3 cups
• Meat Beans- 5 ½ ounces

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Portion Control
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Portion Size

• A medium potato the size of a computer mouse.
• One cup of fruit or vegetables the size of a
  baseball.
• One serving of meat the size of a deck of cards.
• One slice of bread the size of an audio
  cassette.

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Find balance between food and physical activity

• Be sure to stay within your daily calorie needs.
• Be physically active for at least 30 minutes most
  days of the week.
• About 60 minutes of physical activity may be
  needed to prevent weight gain.
• For sustaining weight loss, at least 60 to 90
  minutes of physical activity may be needed.

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Physical Activity

• For health benefits, physical activity should be
  moderate to vigorous activity for at least 30
  minutes.
• Moderate activity includes walking briskly,
  hiking, gardening, and dancing.
• Vigorous activity includes running, aerobics,
  weight training, and basketball.

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Remember.

• To eat is a necessity, but to eat intelligently
  is an art
• La Rochefoucauld