Plant-Based Nutrition Class
|
|
|
- Melissa Perkins
- 7 years ago
- Views:
Transcription
1 Plant-Based Nutrition Class Roseville & Sacramento Medical Centers Health Education Department- Nutrition Services
2 Agenda Types of vegetarians Health benefits Key nutrients Cooking & meal planning Resources & class evaluations 2 July 5, Kaiser Foundation Health Plan, Inc. For internal use only.
3 How do you eat? A. I eat all foods B. I am a vegetarian C. I am a vegan D. I eat meat occasionally E. I don t eat red meat F. Other 3 July 5, 2013
4 A wide variety of vegetarians Vegetarian: includes plant-based foods; eliminates some or all foods from animals Lacto-vegetarian: includes dairy products Ovo-vegetarian: includes eggs Lacto-ovo vegetarian: includes dairy products, and eggs Pesco-vegetarian: includes seafood Partial vegetarian: excludes or strictly limits certain meats Vegan: includes only food from plant sources Macrobiotic diet: a vegan diet of mostly whole grains, beans, and certain vegetables Fruitarian: only raw or dried fruits, seeds, and nuts 4 July 5, 2013
5 Can a diet without meat supply the needed nutrients? Yes! 5 July 5, 2013
6 Health benefits of plant-based diets Less heart disease Less cancer Less obesity Less hypertension Less diabetes May help prevent osteoporosis, diverticular disease, gallstones, and rheumatoid arthritis 6 July 5, 2013
7 Myths I ll wither away without meat I won t feel satisfied It s too expensive I m too busy I won t get all the vitamins & minerals I need I ll get sick I ll get bored
8 Key nutrients to consider: Protein Iron Calcium Vitamin D Zinc Vitamin B12 8 July 5, 2013
9 Protein Helps build and repair body Helps keep immune system strong Protein is made up of amino acids: 9 essential amino acids (must be in diet) 11 nonessential amino acids (the body can make these) 9 July 5, Kaiser Foundation Health Plan, Inc. For internal use only.
10 Protein Protein quality is better when a food is easy to digest and has all the essential amino acids. High quality = animal proteins Low quality = plant proteins 10 July 5, 2013
11 Protein in legumes The protein quality of legumes (beans, peas, lentils, peanuts) is almost the same as that of meat. Soy protein can be considered equivalent to meat. 11 July 5, 2013
12 Complementary proteins Nuts & seeds (seeds: sesame, sunflower, pumpkin, etc.) (nuts: almonds, brazil, cashews, hazel, pecans, pine nuts, pistachios, walnuts, etc.) Legumes (beans, peas, lentils, peanuts) Grains (rice, oats, corn, wheat, rye, barley, etc.) 12 July 5, 2013
13 Complementary proteins Protein Total 14 g Protein Total 20 g Protein Total 18 g ¾ c Oatmeal = 5 g ½ c Soy milk = 4 g ¼ c Almonds = 5 g 1 c Rice = 4 g 1 c Beans = 16 g 1 ½ c Pasta = 11 g 1 c Vegetables = 4 g 2 T Sunflower or pumpkin seeds = 3 g 13 July 5, 2013
14 More complementary proteins Peanut butter on whole wheat bread Split pea soup and bread Brown rice and chick peas Rice and tofu Corn tortillas with beans Lentil patty or other veggie burger on a bun Bean and barley soup Muesli or other cereal with nuts/seeds Chickpeas and couscous 14 July 5, Kaiser Foundation Health Plan, Inc. For internal use only.
15 How much protein do people really need? Depends on body size and stage of growth Recommended intake for adults is 0.8 gram per kilogram of ideal weight (0.365 grams per lb) Minimum is 10% of total calories Athletes may need slightly more (1.0g / kg or 0.45g / lb) For example, 5 10 man, 170 lbs needs 62 g protein/day 5 4 woman, 125 lbs needs 45 g protein/day 15 July 5, 2013
16 Protein Daily recommended amount of protein grams (g) per day Age Male Female and older pregnant or breastfeeding Tempeh, ½ cup 20 g Tofu, firm, ½ cup 20 g Soy nuts, roasted, ¼ cup 19 g Meatless burger, 1 patty 4-18 g Brewer s yeast, 1 oz 11 g Soy milk, 1 cup 10 g Lentils, ½ cup 9 g Edamame, ½ cup 8 g Peanut butter, 2 Tbsp 8 g Quinoa, cooked, 1 cup 8 g Split peas, ½ cup Beans, ½ cup Walnuts, 1 oz Couscous, cooked, 1 cup Hummus, ½ cup Peanuts, 1 oz Sunflower seeds, 1 oz Brown rice, cooked, 1 cup Buckwheat pancakes, 1 oz 8 g 7 g 7 g 6 g 6 g 6 g 6 g 5 g 3 g 16 July 5, 2013
17 Iron Daily recommended amount of iron - milligrams (mgs) per day Age Male Female (breastfeeding 10) (breastfeeding 9) 51 and older 8 8 SOURCES QUANTITY MILLIGRAMS (mgs) IRON Fortified cereals (varies) 1 oz Tofu ½ cup 6.7 Lentils 1 cup 6.6 Spinach, cooked 1 cup 6.4 Sunflower seeds, roasted 3.5 oz. 6.0 Beans, cooked (black, chickpea, kidney) 1 cup Seeds, sesame and pumpkin 1 oz. 4.2 Chard, cooked 1 cup 4.0 Oatmeal, instant 1 packet 3.8 Soy nuts, roasted ½ cup 3.4 Potato, baked 1 medium sized 2.8 Green peas, cooked 1 cup 2.5
18 Calcium Daily recommended amount of calcium - milligrams (mgs) per day Age Male and female and older 1200 SOURCES QUANTITY MILLIGRAMS (mgs) CALCIUM Collard greens, cooked 1 cup 358 Soy or rice milk, fortified 1 cup 300 Sesame seeds, roasted 1 oz. 281 Blackstrap molasses 2 tbsp. 274 Tofu, firm, made with calcium ½ cup 258 Spinach, boiled ½ cup 245 Orange juice (calcium fortified) 1 cup Kale, cooked 1 cup 180 Soybeans, cooked 1 cup 175 Bok choy, cooked 1 cup 150 Mustard greens, cooked 1 cup Tahini 2 tbsp. 128
19 Vitamin D Daily recommended amount of vitamin D International Units (IUs) per day Age Male and female 1 and older 1000 pregnant or breastfeeding 600 SOURCES QUANTITY IUs VITAMIN D Shiitake mushrooms 4 dried 249 Soy yogurt 1 cup 120 Soy milk or rice milk, vitamin D fortified 1 cup 100 Margarine, vitamin D fortified 1 tbsp. 60 Orange juice, vitamin D fortified 1/2 cup 50 Ready-to-eat cereals, vitamin D fortified 1 cup 40-50
20 Zinc Daily recommended amount of zinc - milligrams (mgs) per day Age Male Female (pregnant 12, breastfeeding 13) 19 and older 11 8 (pregnant 11, breastfeeding 12) SOURCES QUANTITY MILLIGRAMS (mgs) ZINC Cereals, ready-to-eat (varies- check the food label) 1 to 1 ½ cups 15.0 Soynuts, roasted 1 cup 8.0 Pearl barley, raw 1 cup 4.3 Wheat germ, raw or crude ¼ cup 3.5 Wild rice, cooked 1 cup 2.2 Pumpkin seeds, roasted with salt 1 oz. 2.1 Bulgur, dry 1 cup 2.7 Quinoa, cooked 1 cup 2.0 Beans (chickpeas, lentils, kidney),cooked 1 cup Nuts: pine, brazil, cashews, pecans 1 oz
21 Vitamin B-12 Daily recommended amount of vitamin B-12 micrograms (mcgs) per day Age Male and female and older 2.4 (pregnant 2.6, breastfeeding 2.8) SOURCES QUANTITY MICROGRAMS (mcgs) VITAMIN B-12 Soy protein burger crumbles (varies- check food label) 1 cup 10 Cereals, ready-to-eat, vitamin B-12 fortified (varies- check food label) 1-1 1/3 cup 6 Nutritional yeast, Red Star Vegetarian Support Formula 1 ½ tbsp. 8 Fortified soy and rice milks (varies- check food label) 1 cup 1-3
22 Food groups Lacto-Vegetarian or Lacto-Ovo Vegetarian Grains: 6 or more servings/day Fruits & vegetables: total of 6 or more servings/day Dairy: 2-4 servings/day. Protein: 4 or more servings/day Fats and oils: 2 servings/day (*excellent source of omega-3 fat) Ovo-Vegetarian Increase fruits/vegetables to 9 or more servings/day. Vegan Increase legumes/beans to 4 or more servings/day. Increase nuts/seeds to 2 or more servings/day. Increase grains to 7 or more servings/day. Be sure to include good sources of vitamin B12, calcium, iron, zinc, and omega-3 fat.
23 Lack of nutrients in a diet Both vegetarian and meat-containing diets, if not properly balanced, can lack nutrients. Poorly planned meat eaters diets may lack vitamin A, vitamin C, folate, and fiber, among others. Poorly planned vegetarian diets may lack iron, zinc, calcium, omega- 3 fatty acids, vitamin D, and vitamin B July 5, 2013
24 What we include in our diets is as important as what we exclude. Dean Ornish, MD
25 Stocking the kitchen 25 July 5, Kaiser Foundation Health Plan, Inc. For internal use only.
26 Cooking substitutions 26 July 5, Kaiser Foundation Health Plan, Inc. For internal use only.
27 Keys to plant-based meal planning Variety, variety, variety! (keeps diet interesting, maximizes nutrition) Unrefined whole foods are best Eat fruits and vegetables in season Include a fruit or vegetable with each meal Children need more fat than adults (avocados, nut butters, nuts, vegetable oils) Don t worry if every meal is not perfectly balanced Check food labels for low sodium and fat, and high fiber Changing the habits of a lifetime cannot be done overnight 27 July 5, Kaiser Foundation Health Plan, Inc. For internal use only.
28 Resources Websites (click on Recipes or click on 28 Day Challenge) (click on Food and then Recipes) 28 July 5, Kaiser Foundation Health Plan, Inc. For internal use only.
29 Resources Books Forks Over Knives- The Cookbook by Del Sroufe Plant-Based Nutrition by Julianna Hever Quick-Fix Vegan: Healthy, Homestyle Meals in 30 Minutes or Less by Robin Robertson Vegan Cooking for Carnivores by Roberto Martin 29 July 5, Kaiser Foundation Health Plan, Inc. For internal use only.
30 your doctor Order prescription refills (mailed to your home at no additional cost) Schedule routine appointments View recent lab test results Explore interactive health programs and research health topics To sign up, visit kp.org/register Have questions? Call (800) for kp.org telephone support 30 July 5, Kaiser Foundation Health Plan, Inc. For internal use only.
31 Cancer screening AGE Breast Cancer Screening For women: ages Have a mammogram every 2 years. Walk-in mammograms are available at North Valley Radiology. Cervical Cancer Screening For women: ages Have a Pap test every 3 years. Sign into kp.org to schedule an appointment for a Pap test. Colorectal Cancer Screening Ages Sign into kp.org and your doctor to order a FIT test, flexible sigmoidoscopy or colonoscopy. Have a fecal immunochemical test (FIT) once a year and/or a flexible sigmoidoscopy every 5 years or colonoscopy every 10 years. If you are not sure you are due for any of the above screenings, check with your provider. 31 July 5, Kaiser Foundation Health Plan, Inc. For internal use only.
HEALTH UPDATE. PO Box 800760 Charlottesville, VA 22908 Gynecology: (804) 924-2773. Vegetarian Diets
HEALTH UPDATE PO Box 800760 Charlottesville, VA 22908 Gynecology: (804) 924-2773 Vegetarian Diets Vegetarian diets, like all diets, need to be planned appropriately to be nutritionally adequate. Common
vegetarian MEAL PLANNING A Guide for Healthy Eating
vegetarian MEAL PLANNING A Guide for Healthy Eating Contents What is a vegetarian diet? 1 DEFINITIONS HEALTH BENEFITS OF VEGETARIAN EATING Nutrition guidelines for vegetarians 2 LACTO-VEGETARIAN or LACTO-OVO
Diabetes Nutrition. Roseville & Sacramento Medical Centers. Health Promotion Department Nutritional Services
Diabetes Nutrition Roseville & Sacramento Medical Centers Health Promotion Department Nutritional Services Agenda Blood sugar goals Factors that affect blood sugar Diet Options: Menus, Exchange Lists,
Protein Values in Foods
Protein Values in Foods This document is used as reference material to support the Alternative Health Improvement Center s Newsletter article: Eat your Protein! Stay Healthy! located at http://ahicatlanta.com/articles/eat-your-protein-to-stay-healthy.html.
Aim for an intake of *milligrams (mg)/day
Food Sources of Iron Information about Iron Iron is a mineral that is important for good health. Iron carries oxygen to all parts of your body. Low iron levels can leave you tired, pale-looking and irritable.
Healthy Foods for my School
yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, Healthy Foods for my School Nutrition Standards for Saskatchewan Schools Schools are an ideal place
Nutrition Information from My Plate Guidelines
Nutrition Information from My Plate Guidelines Note: This information was compiled from the website: http://www.choosemyplate.gov/ for participants in the 4-H Food Prep Contest 1/12/16. The information
Appendix A Food Sources of Vitamins and Minerals
Appendix A Food Sources of Vitamins and Minerals Appendix A 229 Appendix A Food Sources of Vitamins and Minerals Vitamin A (Retinol) Food Amount IU* Liver 3 oz 45,400 Crab 2 cup,680 Egg medium 590 Fats
(8 years or younger)
What is iron? Iron deficiency in children (8 years or younger) Iron is a mineral found in food that your body needs. It is bound to hemoglobin, which is an important part of red blood cells. Iron helps
It is important to know that some types of fats, like saturated and trans fat, can raise blood cholesterol levels.
Healthy Eating You are what you eat! So before you even shop for food, it is important to become a well informed, smart food consumer and have a basic understanding of what a heart healthy diet looks like.
The Five Food Groups and Nutrition Facts
session 4 The Five Food Groups and Nutrition Facts (Note to the presenter: Comments in parentheses are instructions to follow while giving the presentation. Do not read the comments to participants. This
Maintaining Nutrition as We Age
SS-207-06 For more information, visit the Ohio Department of Aging web site at: http://www.goldenbuckeye.com and Ohio State University Extension s Aging in Ohio web site at: http://www.hec.ohio-state.edu/famlife/aging
Food Sources of Omega-3 Fats
Food Sources of Omega-3 Fats Information about Omega-3 Fats Omega-3 fats have many functions in our body and are important for good health. There are three kinds of omega-3 fats: o ALA (alpha-linolenic
Calcium and Vitamin D: Important at Every Age
Calcium and Vitamin D: Important at Every Age National Institutes of Health Osteoporosis and Related Bone Diseases ~ National Resource Center 2 AMS Circle Bethesda, MD 20892-3676 Tel: (800) 624-BONE or
Protein. Protein. Why is protein important?
Protein Protein Though protein is often perceived as an area of concern for vegans, it is actually very easily accessible on a vegan diet, particularly if a variety of plant foods are consumed regularly.
Food Sources of Fibre
Food Sources of Fibre Information About Fibre Fibre includes all parts of plant foods that your body can't digest or absorb. Fibre is also known as roughage or bulk. Insoluble fibre helps promote regularity
Food Sources of Fibre
Information About Fibre Food Sources of Fibre Fibre includes all parts of plant foods that your body can't digest or absorb. Fibre is also known as roughage or bulk. Insoluble fibre helps promote regularity
My Diabetic Meal Plan during Pregnancy
My Diabetic Meal Plan during Pregnancy When you have diabetes and are pregnant, you need to eat small meals and snacks throughout the day to help control your blood sugar. This also helps you get in enough
DIABETES & HEALTHY EATING
DIABETES & HEALTHY EATING Food gives you the energy you need for healthy living. Your body changes most of the food you eat into a sugar called glucose. (glucose) Insulin helps your cells get the sugar
Nutritional Glossary. Index of Contents
Nutritional Glossary This glossary provides nutrition information about the nutrients commonly found in fruits, vegetables, and other plant foods Each glossary definition has a long and a short version.
Making Healthy Food Choices. Section 2: Module 5
Making Healthy Food Choices Section 2: Module 5 1 Nutrition For Health What is healthy Tips on planning meals Making a shopping list/ Bulk orders Using WIC foods Cook and freeze What foods to choose How
Ready, Set, Start Counting!
Ready, Set, Start Counting! Carbohydrate Counting a Tool to Help Manage Your Blood Glucose When you have diabetes, keeping your blood glucose in a healthy range will help you feel your best today and in
Nutrition & Age-Related Macular Degeneration (AMD)
Age-related macular degeneration (AMD) is a serious and currently untreatable disease that is the leading cause of acquired blindness among aging Americans. Both the severity and irreversibility of AMD
Heart healthy diet: 8 steps to prevent heart disease
Heart healthy diet: 8 steps to prevent heart disease Changing your eating habits can be tough. Start with these eight strategies to kick start your way toward a heart healthy diet. By Mayo Clinic Staff
Healthy Eating for Diabetes
Healthy Eating for Diabetes What is diabetes? Diabetes is when your blood sugar (glucose) levels are higher than normal. For some people, this is because the insulin in their body doesn t work as well
LOWERING YOUR CHOLESTEROL WITH DIET AND EXERCISE MPH, RD, CDE
LOWERING YOUR CHOLESTEROL WITH DIET AND EXERCISE Presented by Nutritionist Alix B. Landman, MPH, RD, CDE Cigna Provider CONTRIBUTORS OF HEART DISEASE AND HIGH VLDL CHOLESTEROL Wrong Foods: Excessive Sugar,
Food Groups To Encourage. chapter OVERVIEW
23 chapter 5 Food Groups To Encourage OVERVIEW Increased intakes of fruits, vegetables, whole grains, and fat free or low fat milk and milk products are likely to have important health benefits for most
Healthy eating for breastfeeding mothers
Healthy eating for breastfeeding mothers Healthy eating is important when you are breastfeeding. Your body has a greater need for most nutrients. Some of the extra energy required for breastfeeding comes
Eating Healthy for Your Heart. Kelly Cardamone, MS, RD, CDE, CDN
Eating Healthy for Your Heart Kelly Cardamone, MS, RD, CDE, CDN Do You Know? According to the Centers for Disease Control and Prevention, 70% of all deaths in the United States are due to chronic diseases.
If a child or adult needs to avoid cows milk, remember that it may be present in many foods, such as:
Milk Allergy Cows milk allergy affects around 3 6% of (3 6 in every 100) infants and young children who usually start to have symptoms in their first few months. This causes many health problems and is
How to Increase Volume in Your Meals
How to Increase Volume in Your Meals By adding certain types of food to your diet and drinking more water, you can actually increase the amount of food you eat, while staying within your fat gram and calorie
Presentation Prepared By: Jessica Rivers, BASc., PTS
Presentation Prepared By: Jessica Rivers, BASc., PTS Presentation Outline Why should we care about our eating habits? Why is nutrition so important as we age? How do we know if we are eating healthy? What
Canada s Food Guide Jeopardy
Canada s Food Guide Jeopardy Drafted: July 2008 Revised: December 2012 Eating Well with Canada s Food Guide Veg & Fruit Grain Products Milk & Alternatives Meat & Alternatives Physical Activity Miscellaneous
MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 1
Day 1 Tomato & Basil Omelet* (see recipe) 1 large egg 73.5 0.4 6.3 5 2 large egg whites 34.3 0.5 7.2 0.1 1/4 cup chopped tomato 8.1 1.8 0.4 0.1 2 Tbs grated parmesan cheese 43.1 0.4 3.9 2.9 2 Tbs chopped
Eating more fibre. This handout provides you with tips on how to increase the amount of fibre in your diet.
Eating more fibre This handout provides you with tips on how to increase the amount of fibre in your diet. Why do I need fibre in my diet? Fibre in the diet is important for good health. Fibre can promote
Vitamins & Minerals Chart
Vitamins & Minerals Chart Vitamins & Minerals Functions Food Sources Water-soluble Vitamin B1-Thiamin Necessary to help the body maximizes the use of carbohydrate, its major source of energy. Essential
Eating Well with. Canada s Food Guide
Eating Well with Canada s Food Guide Recommended Number of Food Guide Servings per Day Children Teens Adults Age in Years Sex 2-3 4-8 9-13 14-18 19-50 51+ Girls and Boys Females Males Females Males Females
Diane Giambruno, R.D. Central Minnesota Heart Center
Diane Giambruno, R.D. Central Minnesota Heart Center Eating well doesn t have to be confusing! Total Cholesterol Recommended to be
Ready, Set, Start Counting!
Ready, Set, Start Counting! Carbohydrate Counting a Tool to Help Manage Your Blood Glucose When you have diabetes, keeping your blood glucose in a healthy range can help you feel your best today and in
EMBRACE Your Journey Nutrition During Treatment
Nutrition is an important part of your cancer treatment. As you prepare for treatment, it is important to focus on eating a well-balanced diet so that your body is as healthy as it can be. When your body
Personalized Meal Plans
Personalized Meal Plans What 4 better choices will you make today? Making better, smarter choices is the key to managing your weight. The BodyKey program helps you do that every day, with delicious shakes,
Fibe. Fiber and water work together in bowel regulation. Be sure to drink eight to ten (8 ounce) glasses of
r Fibe An important part of a healthy diet is eating a variety of fiber-rich foods, including whole-grain breads and cereals, fruits and vegetables, beans and nuts. Fiber is an important part of your diet.
Take Control Nutrition Tools for Diabetes. 50/50 plate Portions Servings
Take Control Nutrition Tools for Diabetes 50/50 plate Portions Servings Eat more Vegetables Especially non starchy vegetables Choosing Foods to manage blood glucose Select a variety of colors and types
MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 3
Day 1 2 hard boiled eggs 155 1.1 12.6 10.6 1 slice whole wheat bread, toasted 110 19 5 1.5 1 Tbs apricot jam 48.4 12.9 0.1 0 1 grapefruit 81.9 20.7 1.6 0.3 TOTAL 395.3 53.7 19.3 12.4 10 celery sticks 6
February 2006. 23 Best Foods for Athletes
23 Best Foods for Athletes February 2006 1. Beans Legumes a. Excellent source of fiber (important for keeping blood sugar and cholesterol levels under control). b. High in protein and a good source of
A Guide to Reducing Dietary Sodium Intake
Salt and High Blood Pressure A Guide to Reducing Dietary Sodium Intake A Look at the DASH eating plan My Plate Basics Sodium is a mineral element most commonly found in salt (sodium chloride) Sodium occurs
Healthy Eating During Pregnancy
Healthy Eating During Pregnancy Pregnancy is a time of great change. Your body is changing to allow your baby to grow and develop. Good nutrition will help you meet the extra demands of pregnancy while
MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 2
Day 1 1 egg + 3 egg whites scrambled 125 1.1 17.1 5.1 1/2 whole wheat english muffin, toasted 67 13.3 2.9 0.7 1 medium orange 61.6 15.4 1.2 0.2 TOTAL 253.6 29.8 21.2 6 2 Tbs dried cherries 48.8 12.8 0
1800 Calorie Meal Plan. Jessica Iannotta Department of Nutritional Sciences UMDNJ School of Health Related Professions
1800 Calorie Meal Plan Meal Portion Food Calories DAY 1 Breakfast 1 cup Hot Oatmeal, cooked, unsweetened 150 1 banana 120 1 Amy s Bean & Rice Burrito 280 (in the frozen foods section of your grocery store
Calcium and Calorie Content of Selected Foods
E ARIZONA COOPERATIVE TENSION AZ1128 Revised 09/11 Calcium and of Selected Foods Vanessa A. Farrell, Linda Houtkooper Healthy bone growth and maintenance requires adequate calcium intake. You can meet
Increasing Protein in the Diet
Increasing Protein in the Diet What is protein? Protein is a nutrient essential for: Growth Healing Immune system Maintenance of tissue, skin, hair, and nails At times, when your appetite is low, or when
Health Maintenance: Controlling Cholesterol
Sacramento Heart & Vascular Medical Associates February 18, 2012 500 University Ave. Sacramento, CA 95825 Page 1 What is cholesterol? Cholesterol is a fatty substance. It has both good and bad effects
Nutrition and Chronic Kidney Disease
Nutrition and Chronic Kidney Disease I have been told I have early kidney failure. What does this mean? What can I expect? This means that your kidneys are not doing as good a job as they should to help
Fertile Food Can you eat your way to pregnancy? Tracy Cherry, RD, CDN University of Rochester Women s Lifestyle Center
Fertile Food Can you eat your way to pregnancy? Tracy Cherry, RD, CDN University of Rochester Women s Lifestyle Center Fertility Food Folklore Almonds a fertility symbol throughout the ages. The aroma
PAVING YOUR PATH TO DIABETES MANAGEMENT:
African and Caribbean PAVING YOUR PATH TO DIABETES MANAGEMENT: Basic Carbohydrate Counting and The Glycemic Index What is carbohydrate? Carbohydrate is one of the three main nutrients found in foods. Starches,
Cent$ible Nutrition Program Curriculum Mix and Match: Legumes and Grains Background Information
Cent$ible Nutrition Program Curriculum Mix and Match: Legumes and Grains Background Information Background #1: Legumes Legumes are plants that produce pods with edible seeds; they include dried beans,
WHOLE GRAINS FOR GOOD HEALTH
WHOLE GRAINS FOR GOOD HEALTH Section 1: What are Whole Grains? Whole grains are nutritious, delicious, and are included in the WIC program! Whole grains contain the entire grain kernel. That means whole
We want you to have the best results possible while doing our detox. If your goal is weight loss, then eating the right foods and exercising
Detox Menu Guide We want you to have the best results possible while doing our detox. If your goal is weight loss, then eating the right foods and exercising moderately will help boost your results and
Save Time and Money at the Grocery Store
Save Time and Money at the Grocery Store Plan a Grocery List Making a list helps you recall items you need and also saves you time. Organize your list according to the layout of the grocery store. For
The Basics of Nutrition: Understanding Nutrition Facts, Servings Sizes, & Adequate Portions
The Basics of Nutrition: Understanding Nutrition Facts, Servings Sizes, & Adequate Portions K AT I E L. H O W E H E A LT H E D U C AT O R D I V I S I O N O F S T U D E N T A F FA I R S U S C U P S TAT
The Plant-Based Diet. a healthier way to eat
The Plant-Based Diet a healthier way to eat Eat food. Not too much. Mostly plants. Michael Pollan Do you want to lose weight? Do you want to feel better? Do you want to improve, stabilize, or even reverse
Why iron and haemoglobin are important
Iron and haemoglobin Why iron and haemoglobin are important Meet Kylie Kylie is a blood donor. Kylie knows that having a healthy iron enriched diet will help restore the iron removed with blood donation.
Fiber. What is fiber? Fiber is a part of plant food. There are two types of fiber:
Fiber An important part of a healthy diet is eating fiber-rich foods. This handout will explain what fiber is, where it s found, and how to increase the amount of fiber in your diet. What is fiber? Fiber
TRACKS Lesson Plan. Fiber Fill Up On Fiber! Grade: 9-12
TRACKS Lesson Plan Fiber Fill Up On Fiber! Grade: 9-12 I. Nutrition Education Objective: Goal 1: Students will comprehend concepts consistent with USDA guidance related to eating and physical activity
Gaining Weight for Athletes
Gaining Weight for Athletes Prepared by Jenn Van Ness, ATC June 2008 Gain Weight the Healthy Way To gain one pound, you need to eat approximately 500 more calories a day. Approximately one pound of fat
Fat Facts That Can Help Your Heart. Most Common Risk Factors for Heart Disease
Fat Facts That Can Help Your Heart Sally Barclay, MS RD LD Nutrition Clinic for Employee Wellness Most Common Risk Factors for Heart Disease High LDL (bad) cholesterol Smoking Low HDL (good) cholesterol
Diet, activity and your risk of prostate cancer
Diet, activity and your risk of prostate cancer Prostate cancer is the most common cancer in men in the UK. About one in eight men (12.5 per cent) will get prostate cancer at some point in their lives.
What Does A Healthy Body Need
What Does A Healthy Body Need Michelle Brezinski Michelle Brezinski has studied Fitness and Nutrition at Simon Fraser University and has received a Herbology Diploma from Dominion College. As a Health
DAY 1 DAY 2 DAY 3 DAY 4. Cereal with Fruit: 1 cup toasted oat cereal 1 medium banana ¼ cup lowfat milk 1 hard-cooked egg Beverage: Water, coffee, tea
DAY 1 DAY 2 DAY 3 DAY 4 Peanut Butter Raisin Oatmeal: 1 cup cooked oatmeal ¼ cup raisins Tuna-Cucumber Wrap: 1 8 flour tortilla 3 oz tuna (canned in water) 2 Tbsp mayonnaise 5 cucumber sticks ¼ cup lowfat
Nutrition. Top 10 Super-Nutritious Foods. Improve your family s eating habits by including the following super foods in your weekly meal plans.
Top 10 Super-Nutritious Foods Improve your family s eating habits by including the following super foods in your weekly meal plans. Want to improve your family s nutrition? Though no one food can work
Eating Right for Kidney Health: Tips for People with Chronic Kidney Disease
Eating Right for Kidney Health: Tips for People with Chronic Kidney Disease What you eat and drink can help slow down the progression of chronic kidney disease (also known as CKD ) and help prevent complications.
Patty Case, M.S., R.D. Oregon State University Extension Service Klamath County November 4, 2008
The Whole Story: Using Ancient Grains Patty Case, M.S., R.D. Oregon State University Extension Service Klamath County November 4, 2008 Recognize the health benefits of whole grains Learn how to identify
The Glycemic Index of Foods
What is the Glycemic Index (GI)? It is a method used to classify carbohydrate containing foods, according to the effect that they may have on blood sugar levels. It is claimed that the higher the GI number,
HIGH FIBER DIET. (Article - Web Site) August 20, 2003
HIGH FIBER DIET (Article - Web Site) August 20, 2003 Dietary fiber, found mainly in fruits, vegetables, whole grains and legumes, is probably best known for its ability to prevent or relieve constipation.
Eating Well with Diabetes. Cassie Vanderwall UW Health Nutrition Registered Dietitian Certified Personal Trainer Certified Diabetes Educator
Eating Well with Diabetes Cassie Vanderwall UW Health Nutrition Registered Dietitian Certified Personal Trainer Certified Diabetes Educator Outline What is Diabetes? Diabetes Self-Management Eating Well
Getting Enough Fiber In Your Diet Does Not Have To Be Like This!
Getting Enough Fiber In Your Diet Does Not Have To Be Like This! What is Fiber? Fiber is indigestible carbohydrate found in plant foods, such as fruits, vegetables, and grain products. Your body cannot
Florida Department of Health WIC Program. This institution is an equal opportunity provider. 1/2016 1
Florida Department of Health WIC Program This institution is an equal opportunity provider. 1/2016 1 EBT stands for Electronic Benefits Transfer. EBT is a simple, secure, and convenient way to buy your
PROTEIN. What is protein?
PROTEIN What is protein? Protein is the basic building block for the human body. It is made up of amino acids and helps build muscles, blood, hair, skin, nails and internal organs. Next to water, protein
Food Sources of Vitamin B12
Food Sources of Vitamin B12 Information About Vitamin B12 You need vitamin B12 to form DNA, make healthy blood cells and keep nerves working properly. Low levels of vitamin B12 can cause pernicious anemia.
Taking Calcium and Vitamin D Supplements After Your Parathyroid Operation
Taking Calcium and Vitamin D Supplements After Your Parathyroid Operation This handout explains how to meet your daily calcium and vitamin D needs after your parathyroid operation, once your calcium level
Rebuild from Depression. Chapter 13: Grains and Legumes. Excerpt: Phytic acid and mineral loss. Amanda Rose, Ph.D.
Chapter 13: Grains and Legumes Rebuild from Depression Amanda Rose, Ph.D., Forthcoming 2007 Excerpt: Phytic acid and mineral loss In the research for this book I am struck by the solid research about phytic
Weaning learning to like new tastes and textures
Complementary feeding or weaning is introducing solid foods in addition to your baby s milk feeds. Babies develop at different rates so begin when your baby is ready by six months, but not before four
online version Dietary Fibre Patient Information for the Gloucestershire Health Community GHPI0811_08_07 Author: Continence Review due: August 2010
GHPI0811_08_07 Author: Continence Review due: August 2010 Patient Information for the Gloucestershire Health Community Dietary Fibre Notes Introduction Fibre is an extremely important component of a balanced,
Carbohydrate Counting for Patients with Diabetes. Lauren Dorman, MS RD CDE Registered Dietitian & Certified Diabetes Educator
Carbohydrate Counting for Patients with Diabetes Lauren Dorman, MS RD CDE Registered Dietitian & Certified Diabetes Educator Program Purpose To increase knowledge of carbohydrate counting skills for nurses
CARBS, FATS, FIBER & FADS FAD DIETS
CARBS, FATS, FIBER & FADS FAD DIETS Carbohydrates The national recommendation for carbohydrate intake is 40% to 65% of our daily intake. Our requirements change depending on how active we are, our current
UW MEDICINE PATIENT EDUCATION. PCOS Nutrition. Eat a Balanced Diet
UW MEDICINE PATIENT EDUCATION PCOS Nutrition Eating for health when you have polycystic ovarian syndrome Eating to treat PCOS is not much different than how many people are advised to eat to be their healthiest.
Eat Well For Life: Week 4
Eat Well For Life: Get the facts on Fiber What is Dietary Fiber? Fiber (also known as roughage or bulk) includes the parts of plant foods that the body cannot digest or absorb. Fiber is found in the skin,
Now that I have diabetes, do I have to give up my favorite foods?
14 STAYIng HeALTHY with Diabetes: Simple Steps for HeALTHY Eating Eating healthy can keep your blood sugar in good control. Eating healthy also helps avoid weight gain. These simple steps will get you
FACTS ON LIFE STYLE DISEASES AND NUTRITION DEFICIENCY DISEASES
FACTS ON LIFE STYLE DISEASES AND NUTRITION DEFICIENCY DISEASES INTRODUCTION We suffer from these diseases as a result of the way we live. Many are caused by Malnutrition. Malnutrition describes a partial
Getting enough calcium on a milkfree diet: information for parents and carers
Getting enough calcium on a milkfree diet: information for parents and carers This is a diet sheet to help you make sure you and your child are getting enough calcium from your diet. What is calcium? Calcium
Using the Nutrition Facts Label
Using the Nutrition Facts Label A How-To Guide for Older Adults Inside Why Nutrition Matters For You...1 At-A-Glance: The Nutrition Facts Label...2 3 Key Areas of Importance...4 Your Guide To a Healthy
Importance of a Meal Plan Meal Plan Guidelines
Importance of a Meal Plan Losing weight is a feat which has been proven to be easy for some, and very difficult for others. In many cases simply going to the gym does not live up to the expectations of
But what does my body need? (No...it is not just candy and soda!)
Chapter 35: Page 349 In the last chapter, you learned how important your immune system is to your survival. This week, you are going to learn how to keep your immune system strong and ready to protect
** In the beginning it is best to limit your food options. We have provided 3 examples for each meal. You will do best by sticking to this.
Female Fat Loss Formula Diet: This is the diet you will follow. There are no foods that are off limits, but rather foods that are emphasized and those that are minimized. Here are the general rules you
Calcium. How much Calcium do I need? Calcium needs are based on a person s age and stage of life. Recommended Daily Allowance (RDA) in milligrams
Calcium Calcium is a key building block in the body. This mineral is vital for good health for people of all ages. Calcium helps to build bone and also helps to maintain healthy teeth, normal blood clotting,
Carbohydrate Counting For Persons with Diabetes
MINTO PREVENTION & REHABILITATION CENTRE CENTRE DE PRÉVENTION ET DE RÉADAPTATION MINTO Carbohydrate Counting For Persons with Diabetes About This Kit This kit focuses on basic carbohydrate counting. Remember
PART1: Sodium and Hypertension
PART1: Sodium and Hypertension Jeff Whittle, MD, MPH Staff Physician, Clement J. Zablocki VA Medical Center Professor of Medicine, Medical College of Wisconsin Lifestyle and Blood Pressure LIFESTYLE CHANGE
Healthy Eating After 50
National Institute on Aging AgePage Healthy Eating After 50 Food just doesn t taste the same anymore. I can t get out to go shopping. I m just not that hungry. Sound familiar? These are a few common reasons
Calcium. 1995-2013, The Patient Education Institute, Inc. www.x-plain.com nuf40101 Last reviewed: 02/19/2013 1
Calcium Introduction Calcium is a mineral found in many foods. The body needs calcium to maintain strong bones and to carry out many important functions. Not having enough calcium can cause many health
Eating Well While Spending Less
Eating Well While Spending Less Whether you're a college student on a budget, just starting out as a new couple, coping with a limited income or simply trying to be more frugal with your food dollars,