NUTRITION Reggina Yandila DO Adena Internal Medicine Physician

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NUTRITION Reggina Yandila, DO Adena Internal Medicine Physician Ambassador for Walk with a Doc

NUTRITION Reggina Yandila, DO Adena Internal Medicine Physician Ambassador for Walk with a Doc Confidential Not For Distribution 1

Objectives: 1. Define nutrition 2. Name the 5 Food Groups 3. Discuss the importance

Objectives: 1. Define nutrition 2. Name the 5 Food Groups 3. Discuss the importance of these food groups 4. Discuss how you can incorporate these food groups into your diet Confidential Not For Distribution 2

Nutrition is… Taking in the food necessary for growth and health. The science of

Nutrition is… Taking in the food necessary for growth and health. The science of looking at the nutrients we consume, and how they play a role in growth, health, and disease prevention in individuals. Confidential Not For Distribution 3

Nutrition is… Maintaining a healthy body weight = finding a balance between eating healthy

Nutrition is… Maintaining a healthy body weight = finding a balance between eating healthy and exercise. • Changing diet and adding exercise at the same time is hard to do • Start with one, then add the other. Well balanced nutrition is fuel for your body. It gives you energy, and helps with other things, such as: • Decrease your risk of diabetes, cancer, heart disease and more. • Promote weight loss, a better outlook on life, and for some it can help to improve memory. Confidential Not For Distribution 4

Good Nutrition = Better Outlook On Life Confidential Not For Distribution 5

Good Nutrition = Better Outlook On Life Confidential Not For Distribution 5

The 5 Food Groups: 1. Vegetables 2. Fruits 3. Grains 4. Protein 5. Dairy

The 5 Food Groups: 1. Vegetables 2. Fruits 3. Grains 4. Protein 5. Dairy Visit www. myplate. gov for further recommendations, and discuss your specific dietary needs with your Primary Care Provider and/or specialist including but not exclusive to your Cardiologist, Nephrologist, etc. Confidential Not For Distribution 6

Fruits and Vegetables Confidential Not For Distribution 7

Fruits and Vegetables Confidential Not For Distribution 7

Fruits and Vegetables 1. Fruits and vegetables include: apples, oranges, broccoli, greens, potatoes, etc.

Fruits and Vegetables 1. Fruits and vegetables include: apples, oranges, broccoli, greens, potatoes, etc. • Eating a healthy serving of fruits and vegetables can help protect against cancer, heart disease, and Type 2 diabetes • Helpful for those who suffer with constipation 2. The recommended serving size per day is: • 2 to 3 cups of vegetables; and • 1 to 1. 5 cups of fruit v 1 cup of fruit is 1 large banana, a small apple, appx 30 grapes, 3 medium plums or a small wedge of watermelon. Confidential Not For Distribution 8

Grains Confidential Not For Distribution 9

Grains Confidential Not For Distribution 9

Grains • Whole grains are breads, cereals, pastas, etc. • They help provide the

Grains • Whole grains are breads, cereals, pastas, etc. • They help provide the body with energy • Serving size should be 3 or 4 one-ounce equivalents per day. v 1 oz equivalent is appx. one slice of bread, 3 cups of popped popcorn, half a regular-sized muffin, or ½ cup of oatmeal Confidential Not For Distribution 10

Proteins Confidential Not For Distribution 11

Proteins Confidential Not For Distribution 11

Proteins include: chicken, fish, lean red meat, eggs etc. • Help with our immune

Proteins include: chicken, fish, lean red meat, eggs etc. • Help with our immune system, important for tissue repair, and building muscle • Serving size of protein should be 5 to 6. 5 ounces per day. v One ounce equivalents include: 1 egg, 1/2 ounce of nuts, 1 tablespoon of peanut butter or one ounce serving of meat for at least 5 to 6. 5 ozs per day. Confidential Not For Distribution 12

Dairy Confidential Not For Distribution 13

Dairy Confidential Not For Distribution 13

Dairy includes yogurt, cheese, low fat milk, etc. • Helps to promote healthy teeth

Dairy includes yogurt, cheese, low fat milk, etc. • Helps to promote healthy teeth and bones • A daily serving size should be 3 cups of dairy v For solid dairy products (cheese), 1 cup = 2 ozs of processed cheese 1 cup = 1. 5 ozs of hard cheese, or 1 cup = 2 cups of cottage cheese Confidential Not For Distribution 14

Others: Sugars and Fats Confidential Not For Distribution 15

Others: Sugars and Fats Confidential Not For Distribution 15

Others: Fats and Sugars ‒ Fats include avocado, oils, etc. Fats have been given

Others: Fats and Sugars ‒ Fats include avocado, oils, etc. Fats have been given a bad name. Vital to proper brain functioning, absorption of some vitamins, skin, joints, hair and energy, etc. Important to watch the amount you consume, because it can lead to heart disease. Especially saturated fats such found in creams, fried foods, etc. ‒ Unsaturated fats can help reduce the bad cholesterol levels in blood. These can be found in some types of fish and avocados. Healthy fats should make up 30% of your total calories. ‒ Sugars can occur naturally in food such as vegetables and fruit. There is sugar in a carrot, green beans, etc. Look at the labels you will be shocked with all the different foods that have hidden sugars. Too much of these morsels of sweetness could lead to heart problems, diabetes, weight gain, etc. Limit sugar to 6 teaspoons a day or less for women, and 9 teaspoons or less for men. Confidential Not For Distribution 16

Baby Steps with Nutrition Confidential Not For Distribution 17

Baby Steps with Nutrition Confidential Not For Distribution 17

Baby Steps with Nutrition • Slowly, ease your way into this. • Try one

Baby Steps with Nutrition • Slowly, ease your way into this. • Try one week of eating a serving of fruits of vegetables for as many days as you can for one week and record how you did. Build on this until you can start doing this 7 days a week. Don’t get discouraged/Keep trying. • The 2 nd week, try making sure you get in your daily protein servings. Record your results. Continue with working on fruits and vegetables. • The 3 rd week, tackle whole grains and sugars. Try to limit your intake to the adequate serving size. By now if you have your fruits and vegetables incorporated daily then the cravings for carbs and sugars should be dampened. • The 4 th week, work on staying within the serving size for dairy products. While doing this, make sure you are monitoring your fat intake. With meat and some dairy products, we battle the amount of fat consumption, so it is important to be mindful of your fat intake. • Other helpful tips: • Add an array of color to your plate such as baked sweet potatoes (no added sugar), leafy greens, meat, sliced red and yellow bell peppers. Dessert can be diced fruit freshly cut. We eat with our eyes before our mouth. Make it pretty! • Add flavor to your food with garlic, rosemary, Italian seasonings, cayenne, low or no added salt seasonings. Baking vegetables with a little olive oil can bring out robust flavors. Instead of frying your meats, try seasoning them overnight and baking them the next day. This will enhance the flavors. Confidential Not For Distribution 18

Nutrition and You "Year 2020” • It’s a New Year! We are still at

Nutrition and You "Year 2020” • It’s a New Year! We are still at the beginning. • Remember baby steps. • When you wake up each morning remind yourself of your goals. • Allow for setbacks. Cheer the victories. • This could be the Year for you to build on for years to come. “Good Luck Everyone and Happy 2020!” P. S. Don’t forget to exercise. Seek out your Primary Care Provider for what is best for you. Confidential Not For Distribution 19

Confidential Not For Distribution January 2020 20

Confidential Not For Distribution January 2020 20

Thank you! It’s Time to Move It, Move It!! Confidential Not For Distribution 21

Thank you! It’s Time to Move It, Move It!! Confidential Not For Distribution 21