Nutrition 101 Grain Products Vegetables and Fruit Milk
Nutrition 101
Grain Products Vegetables and Fruit Milk Products Choose whole grain and enriched products more often. Choose dark green and orange vegetables and orange fruit more often. Choose lower-fat milk products more often. Meat and Alternatives Choose leaner meats, poultry and fish as well as dried peas, peas and lentils more often.
You want me to eat THAT much?
Let’s talk portions… GRAINS MILK PRODUCTS (2 -4 servings) (6 -8 servings) = small carton of milk ¾ cup = single serve yogurt container 50 g cheese = 2 processed cheese slices 1 cup ½ bagel = hockey puck ½ cup rice = mini Glad ¾ cup hot cereal = fist 30 g cold cereal = varies
VEGETABLES & FRUIT (7 -10 servings) MEAT & ALTERNATIVES (2 -3 servings) Medium fruit = tennis ball ½ cup fresh/frozen = mini Glad 1 cup raw greens = small bowl 50 -100 g meat, poultry, fish = deck of cards ½-1 cup lentils or beans = small fist 2 tbsp. peanut butter = ping pong ball
Today’s Topics • • • Wholegrain vs. Fortified Fibre Fats Sodium Fresh vs. Processed Foods Glycemic Index
What is the difference? • Wholegrain – grain milled in its entirety • Refined – coarse parts removed (outer layer removed; therefore, no B vitamins or fibre) • Enriched – B vitamins added to refined grains • Fortified – Food to which nutrients have been added (e. g. Vitamin D added to milk)
Fibre – Two Types • Soluble Fibre Lowers blood cholesterol – – – fruit/vegetables oat bran barley beans lentils soy products • Insoluble Fibre Speeds passage through GI system – – wheat bran corn bran skin of fruit wholegrain foods
Important Tips! • • • Increase intake gradually Spread your intake throughout the day Drink plenty of fluids Eat the skin of fruits and vegetables Sprinkle bran into recipes – you won’t even notice!
Fats HDL = The “Good” Cholesterol LDL = The “Bad” Cholesterol Trans = The “Ugly” Saturated Fat Trans Fats Polyunsaturated Fat ↑ LDL ↓ HDL ↓ LDL ↓ HDL Monounsaturated Fat ↓ LDL ↔ HDL In order to ↑ HDL your best option is to exercise!
Sodium • Need – 200 to 500 mg/day (to maintain adequate body stores) • Safe Daily Range – 1100 to 3300 mg/day • Average Consumed – 4000 to 6000 mg/day (2 -3 tsp salt) • Recommendation – < 2000 mg/day (1 tsp salt) • 1 tsp sodium = 2300 mg of sodium
Sodium – the hidden ingredient Hearty Vegetable Soup vs. Toasted Turkey Club Cranberry Fruit Muffin vs. Strawberry Vanilla Donut Yogurt and Berries vs. Honey Dip Timbit Tim Horton’s is not the only culprit!!! You also need to watch for: • Canned Foods • Microwave Dinners • Processed Meats 1060 mg vs. 1070 mg 490 mg vs. 220 mg 50 mg vs. 50 mg
Snacks add up beyond the waist line! Snack Foods • Pretzels - $2 • Tortilla Chips - $3 • Salsa - $3 • Ice Cream - $5 • Chocolate Bar - $1 Healthier Snack Foods • Apples - $0. 50 • Almonds - $6/lb. • Yogurt - $0. 80 • Celery - $1. 50 • Carrots - $1. 50 TIP: Buy ice cream while you’re out! Wouldn’t you like this much choice?
How To Ward Off Hunger! Glycemic Index • Scale of how much a food raises blood sugar levels relative to a piece of white bread We want to keep our blood sugar constant in order to avoid unhealthy cravings
Snack Ideas • • Yogurt Fruit with peanut butter or 10 almonds Caffe Misto/Latte with skim or 1% milk Veggies and dip (use dips made with oil and/or flavoured vinegar) • ONE small cookie and glass of milk • Fruit smoothie
Final TIPS • • • Shop Often Go to the market Use your freezer for FRESH food! Get to know your grocery store Buy what is in season Shop the perimeter
Make your fridge look like this!
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