allison mitchell nutrition – the essentials working with
TRANSCRIPT
A L L I S O N M I TC H E L L
NUTRITION – THE ESSENTIALS
Working with
HEALTHY PEOPLE 2020 KEY RECOMMENDATIONS
• Consume a variety of nutrient-dense foods within and across the food groups
- especially whole grains, vegetables, fruits, low- fat/fat-free milk products, and lean protein
sources
• Limit the intake of saturated fat and trans fats, cholesterol, added sugars, sodium (salt), and alcohol
• Limit caloric intake to meet caloric needs
MY PLATE
Daily Recommendations(based on 2000 cal diet)
• Grains: 6 oz
• Vegetables: 2 ½ cups
• Fruits: 2 cups
• Dairy: 3 cups
• Protein: 5 ½ oz
www.choosemyplate.gov
Limitations:• No more than 6 tsp of oils
• Limit calories from solid fats & added sugars to 260 calories
• Less than 2300 mg sodium
TOO MUCH FAT CAN LEAD TO…
• Stroke
• Heart Attack
• Diabetes
• Breast Cancer
• Colon Cancer
• Hypertension
• Obesity
BUILDING A HEALTHY MEAL
Steps: Make ½ of your plate
veggies & fruits Add a LEAN protein
(Fish 2x a week) Add 100% whole
grains Use a fat-free of low
fat dairy sourceAvoid adding extra fat
(i.e too much sauce)
TIPS FOR BUILDING HEALTHY MEALS
Use a smaller plate
Eat at home more often
Try new foods
Eat healthy sweets (fruit)
READING FOOD LABELS
Help Reading Food Labels
Key Steps-
Serving size & number of servings
Number of calories & calories from fat
Percent Daily Value
Fat & Sodium content
High in fiber, vitamins, & minerals
Lean or low fat protein
EATING HEALTHY ON A BUDGET
• Meal Planning• Getting the best
price/Coupons• Buy in bulk• Buy in season• Go back to the basics
– make it yourself• Cook once & freeze
meals for the week• Use your leftovers• Limit eating out
GETTING MORE VEGETABLES
• Try a new vegetable each week – look for recipes online
• Choose colorful veggies
• Stock up on frozen & canned
• Buy seasonal veggies at farmer’s markets or local supermarkets
• Prepare veggies in advance
Eat me!
KEEPING TRACK OF YOUR DIET
• Supertracker
• Daily Food Plans
• Keep a Food Log
• Write it down in advance if you think you’ll forget
• Set daily goals in writing & report how you did at the end of the day
WHAT YOU SHOULD KNOW ABOUT PROTEIN
Variety is key
Choose seafood twice a week
Use lean or low-fat meat & poultry
Have some eggs (egg whites are
best)
Around 5-6 oz daily*
MORE ABOUT PROTEIN
Eat plant proteins more often
Eat nuts and seeds as snacks or incorporate into main dishes
Eat smaller portions of meat
Check the sodium – many processed or canned meats are high in sodium & some fresh meats have added sodium for flavor
WHAT ARE PLANT BASED PROTEINS?
Beans- Kidney- Pinto- Black- White- Chickpeas. Hummus
Peas- Split peas
Soy products- Tofu- Tempeh- Veggie burgers
Nuts- Almonds- Cashews- Pistachios- Walnuts
Seeds- Chia- Hemp- Pumpkin- Sunflower- Flax
*Naturally low in saturated fat & high in fiber*
WHAT ABOUT FRUITS?
* Keep visible reminders !
* Buy in season for the best taste
* Make most fruit choices whole or fresh – limit juice
MORE ABOUT FRUITS
• Buy fresh, canned, frozen, & dried- having convenient options helps
you make better decisions
• Try to incorporate fruit into both breakfast & dinner
• Snack on fruits
• Always wash fruit before eating
CALCULATING BMR – DETERMINING CALORIE NEEDS
MAKING BETTER BEVERAGE CHOICES
WATER- Drink it with & between meals- Water is easiest on the wallet- It’s always convenient on the go
Adults and children take in about 400 calories per
day as beverages—drinking water can help
you manage your calories.
MORE ABOUT BEVERAGES
When you do indulge in soda or
juice, select smaller cans
Make sure dairy beverages are low
fat or fat free
HEALTHY SNACKING
• Save time – slice fruits & veggies ahead of time for convenience
• Prepare home made, healthy baked goods in advance
• Buy healthy snacks that are convenient (for example, yogurt or fruit cups)
• Watch portion size – should be way less than a full meal
CONSIDER MEAL PLANNING
Saves time
Saves money
Eliminates indecisiveness
Reduces stress
Reduces chance of making bad decisions
REFERENCES
• http://www.choosemyplate.gov/• https://
www.healthypeople.gov/2020/topics-objectives/topic/nutrition-and-weight-status