Guide to Healthy Eating

Michael Williams, Dietetic Intern

Keene State College

Today We Will Cover

• Define Healthy Eating– What We Need from Food– Where We Get Our Food– How (Quality vs. Quantity)– When Should We Eat

• Tips to Make healthy food choices

Ice BreakerEVERYBODY STAND UP!

I’m going to ask a questions related to Healthy Eating and Food

To answer you will move toward either side of the classroom. Questions will not be close-ended (YES or NO) but will have varying degrees to answer.

EXAMPLE: How Tired are You?

Very Tired Somewhat Not Tired

LEFT Middle RIGHT

Classroom

What is Healthy Eating?Healthy eating is a way of balancing the food you eat to maintain your health, feel good, and have energy.

What is Healthy Eating?

• Aiming for regular meals and healthy snacks

• Eating foods from all of the food groups each day to meet your nutritional needs

• Balancing nutrient-rich foods with moderate amounts of other foods

• Eating when hungry and stopping when full

College Statistics

A recent study of 788 New Hampshire college students1 found:

•An increased risk of chronic disease due to poor dietary and lifestyle choices

• More than Half didn’t met recommendations for Fruit and Vegetables consumption

• 1/3 of Females & ¼ Males less than 30 minutes of physical activity per day

•Higher BMI (Body Mass Index) correlated with higher levels of glucose, triglyceride, cholesterol, and blood pressure.

What Do We Need from Food

A, B, C,D, E, K

What Do We Need from Food

Carbohydrates

Carbohydrates

The Body’s Main Source of Energy.• Fuel for the Brain, Nervous System, Muscles• Every tissue in the body uses carbohydrates for energy

The Different Types of Carbohydrates• Sugar• Starch• Fiber

How Much Do We Need?

45% - 65% of our total diet

No more than 25% of total intake should be from “added” sugars

Protein

ProteinImportant Functions•Build and Maintain Tissues

• Muscles, bone Red Blood Cells, etc. •Wound Healing•Regulates Body Process

Amino Acids•Building Blocks of Proteins

• 9 are Essential• 11 are Non-essential

Plant vs. Animal sources of Protein

How Much Protein Do We Need?

10% – 35% of total energy

Fat

FatFunctions of FatConcentrated Source of Energy (stored energy)Sex hormone synthesisComponents of cellsTransport VitaminsProtect vital organs

Types of FatSaturatedUnsaturated (Essential)Hydrogenation/Trans Fat

How Much Protein Do We Need?

20% – 35% of total energy <10% from Saturated fat sources

Vitamins & Minerals

Vitamins & Minerals

Numerous Functions throughout the bodyMetabolic constituentsOrgan healthDevelopmental healthAntioxidants

Vitamin SolubilityWaterFat

Foods sources vs. Supplements sources

Water

Water

Functions• Roles in Energy transformation• Roles in Excretion• Roles in Temperature Regulation

Sources• Direct water consumption• Food sources

How Much water Do You Need?

Adult Males 15 – 16 cupsAdult Females 11 cups2

Food Groups

Grains and Starches

Grains and Starches

Vegetables

Fruits

Protein

Dairy

Food Guide, Pyramid, Icon

Food Guide, Pyramid, Icon

Food Guide, Pyramid, Icon

Food Guide, Pyramid, Icon

Food Guide, Pyramid, Icon

Where are We Getting Food

Eating Outside of the Home

Americans spent ~46% of their food budget on food outside of the Home2

Things to take into consideration:

• Cost vs. Convenience• Monetary Cost• Health Cost

• Less control of what you eat• Larger plates• Not always healthful choices available

• High calorie & sugar foods / drinks

Tips for Healthy Choices

1. Get in more healthy foods by swapping out unhealthy side dishes (fries, chips, etc.) for healthier options

2. Go to places that offer more healthful options

3. Only eat until you are full. Take the rest home for you

4. Eat a variety of foods. Having the same thing every day is not only boring but increases the likelihood of missing important nutrients

5. Sneak vegetables anywhere and everywhere. (e.g. Toppings on Pizza, extra lettuce & tom on burgers)

6. Don’t drink empty calories (soda, sugar-beverages) instead have water or a nutrient-rich milk beverage

Eating at Home

Eating at Home

Perimeter Shopping

Advertising & Marketing

Supermarkets are Strategically Designed• Impulse Buying • Foods at Children’s eye level• Foods at Adults eye level• End of Aisle sales• Placement of Staple items in the back• Stand-alone displays• Health Claim Advertising

Health ClaimsSay or Raise the card with the corresponding letter which believe “looks” to be healthier

Health Claims

Health Claims

Health Claims

How Much Should We Eat

Poor Nutrition Can Result from BOTH

inadequate and excessive intakes

Deficiencies

• Can occur from one nutrient or multiple nutrients

• Deficiencies, if prolonged can lead to significant impacts upon health

• Ripple Effect

Primary Concerns -Underconsumption & Overconsumption

Burger king meal

1730

1

880

98g

40g

130mg

2180mg

178g

8g

75g

49g

40%

60%

30%

35%

151%

43%

91%

59%

33%

200%

Burger King MealBurger King Meal

Whopper with cheese

Large chocolate shake

Medium fries

Catsup

Karen’s Picnic BasketKaren’s Picnic Basket

2 turkey breast sandwiches withwhole grain bread, LF swiss, alfalfa sprouts, tomato, LF mayonnaise

Orange

6 Ginger snaps

3 cup tossed green salad with carrots, red bell peppers, almonds, marinated artichoke hearts, oil and lemon dressing

3 large pretzels

1 cup yogurt with ½ cup strawberries and maple syrup

1 cup lentil soup

Burger king meal

1730

1

880

98g

40g

130mg

2180mg

178g

8g

75g

49g

40%

60%

30%

35%

151%

43%

91%

59%

33%

200%

Picnic basket lunch

1730

?

570

63g

10g

90mg

2140mg

236g

52g

85g

85g

720%

160%

660%

110%

97%

30%

89%

79%

209%

51%

When Should We Be Eating

BREAKFAST!!!

Numerous research has found that daily consumption of breakfast is positively correlated with maintaining a healthy weight3 and even improved grades in school4,5

A Typical Daily Breakfast Provides:

Folate ~68%

Vitamin A ~54%

Vitamin C ~50%

Fiber ~40%Iron ~40%Vitamin E ~38%

Calcium ~37%

How Do We Know When to Eat

Cues to Hunger6

• Internal CuesExamples:• Stopping When Feeling Full• Stop eating to leave room for dessert

• ExternalExamples:• Stop when I eat what most would think is normal• Stop eating when I run out of a beverage• Stop when the TV show I am watching is over

Stress Eating

Tips to Impede Stressful Eating• Think logically• Breathe Deep• Laughing• Exercise• Talk to a Friend• Listen to Music

Why Do We Stress Eat?

Conclusion

What is Healthy Eating?

–What Do We Need from Food

–Where We Get Our Food

–How (Quality vs. Quantity)

–When Should We Eat

Sources

1 Burke JD, Lofgren IE, Morrell JS, Reily AR. Health indicators, body mass index and food selection practices in college age students. FASEB Journal; Apr2007, Vol. 21 Issue 6, pA1063-A1063, 1/6p

2 FDA http://www.fda.gov/Food/LabelingNutrition/ReportsResearch/ucm081770.htm

3 Rampersaud GC, et al. Breakfast Habits, Nutritional Status, Body Weight, and Academic Performance in Children and Adolescents J Am Diet Assoc. 2005;105:743-760.

4 Wyatt HR, et al. Long-Term Weight Loss and Breakfast in Subjects in the National Weight Control Registry Obes Res. 2002;10:78-82.

5 Timlin MT, et al. Breakfast Eating and Weight Change in a 5-Year Prospective Analysis of Adolescents: Project EAT (Eating Among Teens) Pediatrics. 2008;121:e638-e645.

6 Wansink B, Payne CR, Chandon P. Internal and External Cues of Meal Cessation: The French Paradox Redux? Obesity 2007; 15: 12

7 National Cancer Institute “Usual Dietary Intakes: Food Intakes, US Population, 2001-04”. Website only. http://riskfactor.cancer.gov/diet/usualintakes/pop/

8 USDA http://choosemypyramid.gov

9 Zincezenko D, Goulding M. Eat this not that: Supermarket survival Guide. Rodale. New York, NY