Erica Bydlon

HEALTHY NUTRITION FOR EVERYONE

Lets start with the basics… Fruit!

• The sweet and fleshy product of a tree or other plant that contains seed and can be eaten as food!

• Key thing to remember with fruit is that the fresher it is the better! Try to stay away from “canned fruits”

• Examples: Apples, Bananas, Strawberries, Kiwi, blueberries, grapes and many more!

• Fruit is full of vitamins, antioxidants, and fiber

Vegetables• According to “My plate” vegetables is broken up into 5 subgroups• Dark Green Vegetables = broccoli, kale, romaine lettuce, spinach, watercress• Starch vegetables = corn, green peas, potatoes, taro, water chestnuts• Red & Orange vegetables = acorn squash, carrots, pumpkin, red peppers, sweet potatoes, tomatoes• Beans and Peas = black beans, kidney beans, soy beans, lentils, split peas• Other vegetables = asparagus, avocado, bean sprouts, beets, cabbage, celery, cucumbers, egg plants, green beans, green peppers, onions, zucchini

Serving size of Fruits/Vegetables• *From the USDA’s my plate…and remember each individual is different and may have different needs!

• Fruits = 1 ½ or 2 cups a day • 1 large banana = 1 cup • 1 small apple = 1 cup• 8 large strawberries

• Vegetables = 2 or 3 cups a day• 1 cup of spinach• 1 cup of sliced cucumbers • 1 cup of baby carrots (about 12)

Grains • Split into 2 groups “Whole Grains” and “Refined Grains”

•Whole Grain: contains the entire grain kernel (bran, germ, and endosperm • Whole- wheat flour, oatmeal, whole cornmeal, brown rice,

popcorn, whole wheat pasta, whole wheat tortillas

• Refined Grain: have been milled, removes the grain. It is done so to improve shelf life but removes fiber, iron and vitamins• White flour, white bread, white rice, noodles, cornbread, crackers,

pretzels

• However, most refined grains are enriched which means they put back certain vitamins after the processing

Serving Size of Grains• * according to the USDA my plate

•Women 19+ = 6 ounces daily • Men 19+ = 8 ounces daily • Of those ounces, 3 ounces for women should be whole grains and 4 for men

• 1 “mini” bagel = 1 ounce• 1 “large” bagel = 4 ounces • 2 slices of bread = 2 ounces •½ cup cooked oatmeal = 1 ounce•½ cup cooked rice = 1 ounce

Proteins• All foods made from meat, poultry, seafood, beans, eggs, it includes many foods • Beef, ham, lamb, bison, pork, chicken, turkey, eggs, chickpeas,

almonds, cashews, peanuts, sunflower seeds, cod, flounder, salmon, snapper, tuna, shrimp, crab, clams , lobster

• Proteins are the building blocks for bones, muscles, skin and blood.• Vitamins found in protein rich foods help play a vital role in our nervous system

• Iron, carries oxygen in the blood- very important for women of child bearing age and because iron-deficiency anemia is common!

Serving Size of Proteins • * According to the USDA’s my plate

•Women 19-30 = 5 ½ ounces•Women 30+ = 5 ounces• Men 19-30 = 6 ½ ounces• Men 30- 50 = 6 ounces• Men 51+ = 5 ½ ounce

• 1 ounce cooked lean beef ( 1 small steak/ filet )• 1 small lean hamburger = 2 to 3 ounces• 1 egg = 1 ounce• 2 tablespoons hummus = 1 ounce

Dairy • Many dairy products come from milk or made of milk

• Skim milk, low fat milk, reduced fat milk, lactose free, puddings, frozen yogurt, ice cream, yogurt, cheese, mozzarella, swiss, ricotta, american

• Intake of dairy can improve bone health and may reduce risk of osteoporosis

• Intake of diary is also associated with reduced risk of cardiovascular disease and type 2 diabetes

Serving Size of Diary • *According to USDA’s my plate

•Women and Men 19+ = 3 cups

• 1 cup yogurt• 1 snack size container of yogurt• 1 slice of processed cheese = 1/3 cup • 1 scoop ice cream = 1/3 cup

Oils• Oils are fats at liquid temperature, not a food group but they do provide essential nutrients• Canola oil, corn oil, olive oil, nuts, olives, some fish,

avocadoes (naturally high in oils), butter, milk fat, stick margarine

• Serving Size of Oils• Women 19- 30 = 6 teaspoons

• Women 31+ = 5 teaspoons

• Men 19-30 = 7 teaspoons

• Men 31 + = 6 teaspoons

Portion Size• Be careful! Most of our portions today are double what they use

to be!

• 20 years ago a blueberry muffin was 210 calories , 1.5 ounces

• Today, the average blueberry muffin which is about 5 ounces has 500 calories

• 20 years ago a 8 ounce coffee with whole milk and sugar was 45 calories

• Today, a 16 ounce coffee has 350 calories• It would take an hour and twenty minutes of walking to burn 305

calories • (based on a 130 pound person)

References • http://www.choosemyplate.gov/index.html

• GREAT resource!