Get EXCITED Because TODAY the last 9 lessons

Get EXCITED!!!! Because TODAY, the last 9 lessons are going to be connected into one final lesson for you!!!! We will get started very soon. Before we do… Take the next 5 minutes to print or save the files in your “file share” box (located in the bottom right corner) to take notes on. ALSO: Please submit your full name and workplace in the Chat box for our record keeping. Lesson Entry Time-1130 Lesson Start Time- 1135 Lesson End Time- NLT 1230

Basic Nutrition For Everyday Series-Lesson 10 The Final Chapter. . . Putting It All Together! Information Provided To You By: The JFHQ Occupational Health Office

-Objectivesv. Food Groups & Healthy Eating Plans v. Portion Sizes v. Salt & Sodium v. Carbohydrates v. Protein v. Water Consumption Guidelines v. The Sodium & Potassium Relationship v. Vitamins and Minerals v. Dietary Supplements v. Summary

(The groups below are based on the Dietary Approaches to Stop Hypertension (DASH) eating plan. ) Food Groups… Not just the 4 groups you grew up with! • Grains Whole wheat bread and rolls, whole wheat pasta, English muffin, pita bread, bagel, cereals, grits, oatmeal, brown rice, unsalted pretzels and popcorn • Fruits Apples, apricots, bananas, dates, grapes, oranges, grapefruit juice, mangoes, melons, peaches, pineapples, raisins, strawberries, tangerines, and 100% fruit juice • Vegetables Broccoli, carrots, collards, green beans, green peas, kale, lima beans, potatoes, spinach, squash, sweet potatoes, tomatoes

Food Groups Continued… • Fat-free or low-fat milk and milk products Fat-free (skim) or low-fat (1%) milk or buttermilk, fat-free, low-fat, or reduced-fat cheese, fat-free or low-fat regular or frozen yogurt • Lean meats, poultry, and fish Beef, poultry, pork, game meats, fish, shellfish Select only lean; trim away visible fats; broil, roast, or poach; remove skin from poultry • Nuts, seeds, and legumes Almonds, hazelnuts, mixed nuts, peanuts, walnuts, sunflower seeds, peanut butter, kidney beans, lentils, split peas

-Healthy Eating Plan Examples. My. Pyramid. gov, since 2010 as My. Plate (based on the USDA Food Guide) Archived • Aims at helping consumers make better food choices • Illustrates 5 groups • Not intended to change consumer behavior alone New Model

-My. Plate- Practical information and tips to help Americans build healthier diets. Key behavior messages include: v. Enjoy your food, but eat less. v. Avoid oversized portions. v. Make half your plate fruits and vegetables. v. Switch to fat-free or low-fat (1%) milk. v. Make at least half your grains whole grains. v. Compare sodium in foods & choose foods with lower numbers. v. Drink water instead of sugary drinks.

-DASH- The DASH Eating Plan Focuses on Lowering Blood Pressure! • High blood pressure is dangerous because it makes your heart work too hard, hardens the walls of your arteries, and can cause the brain to hemorrhage or the kidneys to function poorly or not at all. • If not controlled, high blood pressure can lead to heart and kidney disease, stroke, and Blindness.

-Which plan should I choose? Either can work for you. Both are healthy eating plans that— • Focus on fruits, vegetables, whole grains, and low-fat or fat-free milk and milk products. • Include lean meats, poultry, fish, beans, eggs, and nuts. • Are low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars. • Can provide your daily calorie needs (when you choose the recommended amounts).

la o G Daily s e c n u 6 o Grains Make at least ½ of your grains- WHOLE GRAINS, not just Whole Wheat… What does that amount translate to? 1 ounce equals the following: § 1 piece of bread §½ cup cooked rice §½ cup cooked pasta §½ cup cereal Based on a 1800 Calorie Pattern

Fruits alo G y l Dai ups c ½ 1 Select fresh, frozen, canned, and dried fruit more often than juice q 1 cup is 1 cup RAW or COOKED fruit q 1/2 cup dried fruit q 1 cup 100% Fruit Juice Based on a 1800 Calorie Pattern

alo G y l Dai ups c ½ 2 Vegetables Variety is KEY! q 1 cup is 1 cup RAW or COOKED vegetables q 2 cups Leafy Green Salad Greens q 1 cup 100% Vegetable Juice Pick from the subgroups- Dark Green, Red & Orange, Beans and Peas, Starchy, etc Based on a 1800 Calorie Pattern

la o G Daily s 3 cup Portions§ 1 Cup is 1 Cup milk, yogurt, or fortified soy § 1 ½ Ounces Natural Cheeses § 2 Ounces Processed Cheeses Based on a 1800 Calorie Pattern Dairy

la o G y Dail s e c n u 5 o Protein Foods Careful when measuring proteins, fats/oils can add up quick! Aim for variety, just like your vegetables… Ø 1 Ounce is 1 Ounce Lean Meat, Poultry, or Seafood Ø 1 Egg Ø 1 Tablespoon Peanut Butter ؼ Cup Cooked Beans or Peas ؽ Ounce Nuts or Seeds Based on a 1800 Calorie Pattern

Why Should I Care About High Blood Pressure? I Don’t Feel Bad… Well, because it is one of the Coronary Risk Factors Adult Body Mass Index (BMI) calculator- Check out what your BMI number is. You may be shocked! http: //www. cdc. go v/nccdphp/dnpa/ bmi Coronary Risk Factors: • High Blood Pressure • Tobacco Use (any kind) • Elevated Cholesterol Total • Elevated Glucose (Blood/Urine) • Increased Body Mass Index (BMI) Did you know if you have one of these factors, you are likely to develop more than one of them over time? They tend to travel in packs…

What is High Blood Pressure (B/P)? Blood Pressure can be controlled by: Normal B/P= 120/80 High B/P= 140/90 or higher • Healthy weight • Being Active • Consumption of low sodium foods, as determined by a healthy eating plan • Only drink alcohol in moderation If you are already prescribed medication for high blood pressure, it can be controlled if taken according to Doctor’s orders. Did you know that if you follow the above guidelines, you could PREVENT High B/P?

The Sodium-Potassium Relationship… Fluid Balance: • Potassium and Sodium work together to maintain the body’s fluid balance. • People who tend to have high levels of sodium should include more potassium in their diets. • Excessive exercise, alcoholism, malnutrition, taking medications such as diuretics and uncontrolled diabetes can cause dangerous lows in potassium levels. Sodium: Increases blood pressure by retaining fluid. Potassium: Decreases blood pressure by reducing blood volume with the excretion of water through kidneys, which reduces the strain or “pressure” on the arterial walls. But how? The kidneys regulate potassium levels. The more potassium in the body, then the more sodium to be excreted. If a person has low potassium levels, the existing sodium is more likely to hold on to the water in the body, therefore aggravating some medical conditions.

What are my choices when it comes to Potassium in foods? Veggies/Fruits • Potatoes, spinach • Brussels sprouts, avocados • Tomato juice and sauces • Sweet potatoes • Beans (white, lima, kidney) • Bananas, oranges, cantaloupe, grapefruit and apricots Other sources • Yogurt • Clams • Halibut • OJ and milk • Raisins, prunes *Most fruits & veggies have high potassium content* So, why are only 33% of Americans meeting the recommended daily allowance of 4, 700 mg of potassium each day? Because we are getting our potassium from processed foods, which are less healthy sources and we are not eating enough fruits and vegetables. According to the American Dietetic Association

Tips to Reduce Salt Intake We should not exceed 2, 300 milligrams (mg) per day This adds up to approximately 1 teaspoon (tsp)! Think Fresh Enjoy home-prepared Foods Ask for low-sodium foods when you eat out Choose dairy & protein foods with lower sodium Adjust your taste buds Skip the salt when cooking Read the Label Pay attention to condiments *REDUCE to 1, 500 mg per day, if you meet any of the following criteria!! • 51 years old or older • African Americans • Have High B/P already • Diabetes • Chronic Kidney Disease Did you know Mc. Donald’s Big Mac has 1007 mg Sodium?

Read the Food Label --Helps you choose foods lower in sodium, as well as calories, saturated fat, total fat, and cholesterol. The label tells you: Number Of Servings The serving size is in cups. The package contains about 3 servings. Amount Per Serving Nutrient amounts are given for one serving. If you eat more or less than a serving, add or subtract amounts. For example, if you eat 1 cup of peas, you need to double the nutrient amounts on the label. Percent Daily Value helps you to compare products and tells you if the food is high or low in sodium. Choose products with the lowest Percent Daily Value for sodium. Nutrients You'll find the milligrams of sodium in one serving. An Example. Frozen Peas Serving Size ½ cup Servings Per Container about 3 Amount Per Serving Calories 60 Calories from Fat 0 % Daily Value* Total Fat 0 g 0% Saturated Fat 0 g 0% Cholesterol 0 mg 0% Sodium 125 mg 5% Total Carbohydrate 11 g 4% Dietary Fiber 6 g 22% Sugars 5 g Protein 5 g Vitamin A 15% Vitamin C 30% Calcium 0% Iron 6% * Percent Daily Values are based on a 2, 000 calorie diet.

Water composes 75% of all muscle tissue and 10% of fatty tissue Daily Fluid Requirements… v Water Sources: • Drinking Water • Other Beverages v Foods: • Broths • • Celery Tomatoes Oranges Melons ØWater is an essential part of our bodies ØIt feeds the cells, tissues and organs in our bodies. ØThe more activity and environmental stressors we have, the more water is needed. Water is Everywhere… You even breathe it out while you sleep.

How the Body uses water • Lubrication and cushion for the joints • Temperature Control • Spinal Cord and Tissue protection • Aids in excretion of bodily wastes • Water enhances mental function Brain Tissue 80%, Blood 10%, CSF 10%

Daily Hydration Is Important Water needs are increased when: • You are in a hot climate • More physically active • Running a fever • Having diarrhea or vomiting TIP = To help with weight control, you should consume beverages and foods that don't have added sugars. Tips For Staying Hydrated: Examples of beverages with added sugars: • Fruit drinks • Some sports drinks • Soft drinks and sodas (non-diet) • Drink Fluids While Being Active • Drink Several Glasses of water or other fluid after the activity is complete. • Make sure you continue to take in water consistently over time before the “thirst” indicator is present.

What are Carbohydrates? Definition: a biological compound containing carbon, hydrogen, and oxygen that is an important source of food and energy Your body uses carbohydrates to make glucose which is fuel that gives your body energy. Glucose can be used immediately or stored. Healthier foods high in carbohydrates are ones higher in dietary fiber without added sugar. Carbohydrates can be found in the following: Fruits Vegetables Breads, cereals, and other grains Milk & milk products Foods containing added sugar

Two Types of Carbohydrates Complex Carbohydrates: Starch & dietary fiber Starch is in certain vegetables like potatoes, dry beans, cereals, and corn. Fiber is in vegetables, fruits, & whole grain foods. There are two different types of fiber -- soluble and insoluble. Both are important for health, digestion, and preventing diseases. Simple Carbohydrates: Can be found naturally or as added sugars Added sugars have fewer nutrients than foods with naturally-occurring sugars Examples of ingredients as added sugar: brown sugar, corn sweetener, corn syrup, dextrose, fructose, fruit juice concentrates, glucose, high fructose corn syrup, honey.

“GOOD” CARBS V. “BAD” CARBS “Good” Carbohydrates have more fiber and complex carbohydrates. Guidelines recommend choosing fiber-rich carbohydrate choices. Fiber-rich foods include: fruits, vegetables, & whole grain breads & pastas. “Bad” Carbohydrates are referring to foods with refined carbohydrates. Refined Carbohydrates are items that are made from white flour or added sugar. Examples: white bread, cakes, & cookies

How Much Dietary Fiber Do I Need Each Day? It is recommended that you get 14 grams of dietary fiber for every 1, 000 calories that you consume each day. If you need 2, 000 calories each day, you should try to consume 28 grams of dietary fiber. To find out how many calories you need each day visit mypyramid. gov and enter your age, sex, height, weight, and activity level in the My Pyramid Plan Tool.

Tips For a More Fibrous Diet Choose whole fruits Try to eat two vegetables with your evening meal. Keep a bowl of veggies already washed. Choose whole grain foods more often. Make a meal around dried beans or peas instead of meat. Start your day with a whole grain breakfast cereal.

What is Protein? Protein builds, maintains, and replaces the tissues in your body. Your muscles, your organs, and your immune system are made up mostly of protein. Your body uses the protein you eat to make specialized protein molecules that have specific jobs.

Amino Acids Digestive juices in your stomach and intestine break down the protein in food into basic units called amino acids. The amino acids can then be used to make the proteins your body needs to maintain muscle, bones, blood, and body organs.

Different Kinds of Protein from animal sources is called complete because it contains all nine of the essential amino acids. Most vegetable protein is considered incomplete because it lacks one or more of the essential amino acids. As long as you have a variety of protein sources throughout the day, your body will grab what it needs from each meal.

How Much Protein is Enough? Protein is a macronutrient which means your body needs relatively large amounts of it. Protein can not be stored in your body, therefore your body has no reservoir when it needs a new supply. Active men need 3 daily servings of protein for a total of 7 ounces. Most women and some older people need 2 daily servings for a total of 5 ounces. Active women and most men need 2 daily servings for a total of 6 ounces.

10 Tips for Choosing Protein 1. Vary your protein food choices 2. Choose seafood twice a week 3. Make meat and poultry lean or low fat 4. Have an egg 5. Eat plant protein foods more often 6. Nuts and seeds 7. Keep it tasty and healthy 8. Make a healthy sandwich 9. Think small when it comes to meat portions 10. Check sodium

Vitamins & Minerals Vitamins are organic substances made by plants or animals. Vitamins and minerals are nutrients that your body needs to grow and develop. Minerals are inorganic elements that come from the earth. Animals & humans absorb minerals from plants they eat.

Vitamins Vitamin A Vitamin B 6 Vitamin B 12 Vitamin D Vitamin E Water-soluble vitamins must be replaced each day. Fat-soluble vitamins dissolve in fat before absorbed in the blood stream. Excess of these vitamins are stored in the liver.

Minerals Calcium Chromium Folate Iron Magnesium Selenium Zinc Selenium Phosphorus Sodium Potassium Chloride Sulfur Copper Iodine Cobalt Fluoride

Trace Minerals Iron, Manganese, Copper, Iodine, Zinc, Fluoride, and Selenium. Manganese is important for production of enzymes and antioxidants. Copper is necessary for your body to make connective tissue and metabolism of iron. Iodine is used to synthesize thyroid hormones.

Trace minerals (continued) Fluoride is used for strong bones and teeth. Reduces the number of cavities in your teeth. Selenium combines with proteins to make antioxidants and is also essential for normal thyroid function.

Basics To Know? Medication interactions with supplements: • Trouble in combinations • Over the counter medicine can interact just as severely as prescribed medications can. Example- Coumadin, ginkgo biloba, aspirin and Vitamin E-all can thin the blood and cause increased bleeding risks. Some supplements may interfere with your surgery experience. • Read the labels, specifically for information on side effects, for timing of doses and combinations to avoid. Think about your Total Diet Check with your Doctor before taking a supplement

Tips on searching the web Questions to think about. Who operates the site? What is the purpose of the site? What is the source of the information and does it have any references? Common questionable phrases: This is not a hoax! Send this to everyone you know!!!! Is the information current? How reliable is the Internet or e-mail solicitation? RESEARCH HAS PROVEN THIS PRODUCT IS THE BEST IN THE ENTIRE UNIVERSE!!!!

More tips and to dos Think twice about chasing the latest headline * Actors endorse things for money and they may not even know exactly what they are selling. Does it sound too good to be true?

Label Requirements information that appears on the product container, including a descriptive name of the product stating that it is a "supplement“ the name and place of business of the manufacturer, packer, or distributor; a complete list of ingredients; and each dietary ingredient contained in the product. Supplements must also include directions for use, nutrition labeling in the form of a Supplement Facts panel that identifies each dietary ingredient contained in the product and the serving size, amount, and active ingredients.

Time is precious There are never enough hours in the day… Here are some ideas to help make you more successful with your busy lifestyle: Workout in the morning Use a slow cooker for meals Plan your meals & workouts for the week in advance Add your workouts to your appointment calendar Staying on Track! There is a fighting lways time, w to keep hen yo u are this off !

Achieve Success on a Time Budget! Get ahead of the game Make enough for 2 -3 meals, each time you cook. Work out at lunchtime Break up the time invested in your workouts 50 minutes a day, is 50 min/day. Do half in the morning and the rest at midday or evening. You can do it!

Top 10 tips for eating at restaurants 1. Go to the gym before eating out. 2. Decide on guidelines before heading out to eat. 3. Make special requests. 4. Practice portion control. 5. Downsize your meal. 6. Watch out for extras. 7. Don’t drink extra calories. 8. Skip dessert. 9. Decide if the outing is a special occasion or just another meal. 10. Remove the tabletop temptation when you are full.

Daily guidelines to remember: Start your day with a healthy breakfast. Get moving. Snack smart Don’t eat too much of any one thing. Make physical activities fun.

la o G ly Week utes!!! in m 0 5 1 Physical Activity 22 min. /day/7 days/wk A good plan would not be complete without… Or 30 min. /day/5 days/wk Or 50 min. /day/3 days/wk Exercise!!! Choose something that you LIKE and FITS into your life!!!

-Summaryv. Food Groups & Healthy Eating Plans v. Portion Sizes v. Salt & Sodium v. Carbohydrates v. Protein v. Water Consumption Guidelines v. The Sodium & Potassium Relationship v. Vitamins and Minerals v. Dietary Supplements

Thank You For Attending! This completes the Basic Nutrition For Everyday Series. If you enjoyed this information and want to follow future Health Promotion Series, please keep your eyes out for advertisements coming soon.