Eat Right Live Strong Nutrition Exercise Presentation By

Eat Right, Live Strong Nutrition & Exercise Presentation By Sino Mehrmal, Prabhdeep Uppal & Avi Weirdsheim Midwestern University H. O. M. E.

Food plate Activity • List the type of food you are currently eating • Is it a grain, fruit, vegetable or protein? • Grain orange • Fruit red • Vegetables green • Protein purple • Dairy blue

Food pyramid = food plate VISIT HTTP: //WWW. CHOOSEMYPLATE. GOV FOR A CUSTOMIZED MEAL PLAN BASED ON YOUR AGE, WEIGHT AND HEIGHT

Nutrition & Diet • Nutrition & Diet = eating right and eating healthy • Diet does NOT mean starving yourself • Eat mini meals instead of 3 big meals • Eat breakfast

Grains • 2 types: whole grains and refined grains • Fiber • B Vitamins • Folate • 3 -8 ounces recommended

Fruits & vegetables • ½ of your plate • Vegetables • Largest portion • “eat your colors” • Fruits • Whole fruits vs juice • Mix it up

Protein • Build, maintain & repair tissue • Leans or low-fat meats • Chicken, seafood, dry beans, eggs, nuts • Tofu

Dairy • Milk, yogurt, cheese • Calcium • Vitamin D • Protein • Low fat/non-fat

Dairy for Children • Infants under 1 year of age: breast milk or formula • At 1 year - switch to whole milk • At 2 years – switch to reduced fat milk

Lactose Intolerant? • Avoid: • Dairy products • Butter • Cheese • Sour cream • Yogurt • Substitute with: • Soy, rice or almond milk • Soy ice cream • Frozen fruit sorbet • Margarine or olive oil • Dark chocolate (often dairy free) • Look for dairy free label

Gluten allergy? • Look for gluten free label • Corn/cornmeal • Soy • Potato • Beans

Reading Your Food! • Unsaturated fats = GOOD • liquid at room temperature • What happens when you leave butter on the table? • How does the olive oil in your pantry look?

Do I Need Exercise?

How much exercise do I need? • For adults 18 -64 years old • 2 hours and 30 minutes a week - moderate-intensity • There are 168 hours in a week!

Will you do it? • Spread your activities out during the week • 10 -minute brisk walk, 3 times a day, 5 days a week

If you are walking in AZ in the summer…. • Make sure you stay well hydrated! • Peak sun/heat hours of the day 10 am-4 pm • Protect skin • Hydrate • Shade

Water – How Much? The answer is in your urine

Tips and Tricks • A pound of muscle burns 3 x the amount of calories than fat • Music makes you move • Prevent & manage: • Heart diseases (i. e. heart attack) • Diabetes

Know Where you Stand! • Google: • BMI calculator • Weight Percentile calculator

Taking Care of Your Heart • High Cholesterol • High Blood pressure

Blood pressure • Best: less than 120/80 • Pre-hypertension: 120 -140 • Hypertension: 140/90 or higher

Diabetes • Type I & II • Affects 25. 8 million • More than 60% of nontraumatic lower-limb amputations • Increased thirst, urination, weight loss, fatigue • Risk factors- weight, inactivity • Increases risk of heart disease

Blood glucose ranges Normal: less than 100 mg/dl Impaired/prediabetes: 100 -125 mg/dl Diabetes: 126 or higher Random blood glucose: ≥ 200 mg/dl and classic signs & symptoms suggesting diabetes

How Can You Prevent High BP & Diabetes? • Healthy carbohydrates • Fiber-rich food • “Good” fats • Lower saturated fats, trans fats, sodium, cholesterol • Vitamins

Ask how foods are prepared Ask that they be prepared without added salt, MSG or salt-containing ingredients High sodium content: pickled, cured, smoked, soy sauce, broth Limit condiments Choose fruit or vegetables Tips to lower sodium

Potassium • Reduced systolic blood pressure (top number) by appx. 8 points • Don’t have to pop potassium pills to get the heart-healthy benefits

Beware: low-fat ≠ Healthy • Low-fat or fat-free foods have a lot of sugar in them • Cut added sugars out of your diet • Empty calories • Not the sugars that are in fruits, vegetables, and whole grains

Limit your soda! • Consume no more than 450 calories per week from sugar-sweetened beverages • 44 oz soda has about 512 Cal

More tips! • Limit candy, gum • Skip non-nutritious, sugary and frosted cereals • Have fresh fruit for dessert • Choose canned fruit packed in water and not syrup • Drink more water!! Avoid fruit or 100% fruit juice concentrate

And some more! • Eat fewer added-sugar processed foods • Go easy on condiments • Opt for reduced-sugar varieties of syrups, jams, jellies and preserves • Avoid blended coffee drinks with flavored syrup • Snack on low-fat cheese, whole-grain crackers, low-fat, low-calories yogurt

5 Easy Changes Now • • • Drink more water (8 x 8 rule) Take a brisk walk (30 mins or break it down) Increase vegetables on your plate Reduce sodas and other sweets Reduce salty & fatty foods

Quiz Time! l. What is a healthy blood pressure?

Quiz Time! l 1 out of ____ American adults has high blood pressure and high cholesterol?

Quiz Time! l. Which one of these labels does not suggest a high sodium content? l. A. Pickled l. B. Cured l. C. Smoked l. D. Diet l. E. Broth

Quiz Time! l. What resting blood glucose is considered diabetic?

Quiz Time! l. American Heart Association recommends adult to consume less than ____ oz regular sweetened soda per week?

Quiz Time! l. What age should toddlers switch to reduced fat milk?

Quiz Time! l. How much water should you drink per day?

Quiz Time! l. Which type of fat is bad for you? l. A. Monounsaturated Fat l. B. Polyunsaturated Fat l. C. Saturated Fat

Quiz Time! l. How many hours a week is recommended for exercise to maintain good health?

Quiz Time! l. What is a good way of reducing sodium intake? l. A. Switching to Frozen foods l. B. Rinsing canned foods before use l. C. Keeping a salt shaker on your kitchen table l. D. Using Teriyaki sauce instead of Soy Sauce

Quiz Time! l. Which of these is not a sign of an approaching heart attack? l. A. Chest pain/discomfort l. B. Runny Nose / Sneezing l. C. Tired, Dizzy l. D. Shortness of Breath l. E. Pain radiating to the left arm

Quiz Time! l. Why diet & exercise?

healthy food options? • Fruits & vegetables • Eat whole grain foods • Eat leaner meats like chicken or turkey • Eat non-fat dairy- skim milk, non-fat yogurt, nonfat cheese • Watch your portion sizes!!