allison mitchell nutrition – the essentials working with
TRANSCRIPT
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A L L I S O N M I TC H E L L
NUTRITION – THE ESSENTIALS
Working with
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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
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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
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TOO MUCH FAT CAN LEAD TO…
• Stroke
• Heart Attack
• Diabetes
• Breast Cancer
• Colon Cancer
• Hypertension
• Obesity
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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)
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TIPS FOR BUILDING HEALTHY MEALS
Use a smaller plate
Eat at home more often
Try new foods
Eat healthy sweets (fruit)
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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
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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
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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!
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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
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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*
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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
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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*
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WHAT ABOUT FRUITS?
* Keep visible reminders !
* Buy in season for the best taste
* Make most fruit choices whole or fresh – limit juice
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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
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CALCULATING BMR – DETERMINING CALORIE NEEDS
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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.
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MORE ABOUT BEVERAGES
When you do indulge in soda or
juice, select smaller cans
Make sure dairy beverages are low
fat or fat free
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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
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CONSIDER MEAL PLANNING
Saves time
Saves money
Eliminates indecisiveness
Reduces stress
Reduces chance of making bad decisions
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REFERENCES
• http://www.choosemyplate.gov/• https://
www.healthypeople.gov/2020/topics-objectives/topic/nutrition-and-weight-status