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Nutrition 101

Community Health Network of CT, Inc. 2

My Pyramid

Community Health Network of CT, Inc.

Grains

• Bread, rice, pasta

• Whole-grains

– Barley, quinoa, brown rice

• How much? 6 oz

– 1 Serving

• 1 slice of bread

• ½ cup cooked of rice or pasta

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Community Health Network of CT, Inc.

Make it Complex!

• Choose whole grains

– ½ of your grains

– Why?

• Provides soluble and insoluble fiber

• Vitamins and minerals

• Less processed

• High in antioxidants

• Keeps tummy fuller for longer and may help

aid with weight loss

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Community Health Network of CT, Inc.

Vegetables

• Broccoli, spinach, carrots, cauliflower, green beans, kale,

eggplant, zucchini, squash, etc.

• Think Color!

• Eat more dark green vegetables

• How much? 2.5 Cups

– 1 serving

• 1 cup raw

• ½ cup cooked

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Community Health Network of CT, Inc.

Fruits

• Apple, pear, banana, mango, grapes, strawberries,

blueberries, raspberries etc.

• Think color!

• All forms count..fresh, frozen, canned

• How much? 2 Cups

– 1 serving

• 1 medium apple or orange

• 1 cup of fruit (ex. Blueberries)

• ¼ cup of dried fruit

• 6 oz. juice

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Community Health Network of CT, Inc.

Meat/Protein

• Beef, poultry, pork, fish, nuts and legumes

• Go Lean!

• Try grilling or broiling for cooking methods

• How much? 5.5 oz

– 1 ounce of lean meat

– 1 egg

– ½ cup of beans

– ¼ cup of nuts

– 2 TB. seeds

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Community Health Network of CT, Inc.

Dairy/Calcium

• Milk, cheese, yogurt, cottage cheese, soy milk,

almond milk, etc.

• Go LO with Low-Fat choices

• How much? 3 Cups

– 8 fluid ounces of milk

– 2 ounces of cheese

– 1 cup of yogurt

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Portions

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Community Health Network of CT, Inc.

Oils/Fats

• Olive oil, sunflower oil, corn oil,

soybean oil

– Can be found in dressings, butter etc.

• Should be limited in diet

– 1 Tbs.

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Community Health Network of CT, Inc.

Fats

• Trans Fats

– Partially hydrogenated oils

– Shown to raise LDL and decrease HDL

– Increase risk of heart disease

• Saturated Fats

– 10% of total intake

• 2,000 calories = 20 grams

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Community Health Network of CT, Inc.

Fats

• Monounsaturated Fats

– Decrease LDL and lower triglycerides

– Help maintain cholesterol

– Olives, avocados, almonds, peanut

butter

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Community Health Network of CT, Inc.

Fats

• Polyunsaturated Fats

– Omega 3’s

• Decrease inflammation

• Salmon, mackerel, walnuts and flaxseed

– Omega 6’s

• Increase inflammation

• Corn, sunflower, safflower & soybean oil

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Community Health Network of CT, Inc.

Sodium

• 1 in 4 Americans suffers hypertension

• Maximum = 2,400 mg

• Recommended = 1,500mg

• Average consumption = 4,500 mg

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Community Health Network of CT, Inc.

Ways to limit sodium

• Don’t add salt when preparing food

• Limit intake of highly processed foods

– Example: frozen dinners

• Read labels

• Choose fresh foods

• Cook with fresh herbs

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Community Health Network of CT, Inc.

Monosodium Glutamate

• Found in everyday products– Dressings, flavored chips, cheese

nips, dry roasted peanuts, etc.

• Disrupts leptin allowing you to not know when your full

• Excitotoxin– Kills brain cells

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Community Health Network of CT, Inc.

Sugar

• Recommended Daily Amount– 6 tsp. for women– 9 tsp for men

• Other names for sugar:– High fructose corn syrup– Dextrose– Maltose– Fructose– Corn syrup– Molasses– Sucrose

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Lets Take a Look at Some Drinks

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Community Health Network of CT, Inc.

Sugar Facts

• If you drink 1 20 oz. soda per day = 91,000 calories a year (7,280 tsp./year)– By cutting this out = 26 lbs for a year

• Americans spend more than $66 billion on carbonated drinks a year

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Community Health Network of CT, Inc.

Sugar

• Too much sugar

– Diabetes

– High

triglycerides

– Tooth decay

– Overweight

– Hypoglycemia

• Tips:– Try natural

sugars• Raw sugar• Agave• Stevia

– Avoid added sugars

– Limit high fructose corn syrup

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Community Health Network of CT, Inc.

Fiber

• Children: Age + 5 grams

• Men: 38 grams

• Female: 25 grams

• Benefits:

– Decrease cholesterol

– Keeps you fuller for longer

– Help with bowel movements

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Community Health Network of CT, Inc.

What to do?

• Be a savvy shopper• Read labels• Be aware of ingredients• Ask questions• Stay educated

• Remember the companies are not out there for our health they are out there to make money

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