Nutrition: Get the Facts. Lynn Henderson, MS, RD, LDN

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1 Nutrition: Get the Facts Lynn Henderson, MS, RD, LDN

2 Macronutirents Carbohydrate Body and brain s fuel source. Protein Helps build and repair muscle tissues. Important in satiety factor. Fat - Provides EFA, fat soluble vitamins, maintains healthy skin, hair, and nails. Adds flavor and satisfaction to food. Water Although water is often neglected, it is a vital nutrient. Our bodies will fail faster without water than any other nutrient. This is also important for healthy skin.

3 Vitamins and Minerals Vitamins Fat soluble A, D,E, K Water soluble C, B complex Folic Acid Vital through diet. The body can not make them. A balanced diet and regular strength MVI meets needs. Minerals Iron Magnesium Zinc Potassium Chloride Fluoride Important for: Hormone function Fluid balance Calcium Iodine Sodium Phosphorus Building bones and teeth

4 What does a body need? A balance of all the macronutrients with portion control and moderation being the focus!

5 Carbohydrates Choose whole grain, high fiber options to make carbohydrates more nutrient dense. Your body needs at least 100grams total carbohydrate/day to have proper brain function! Starches, fruits, milk and yogurt are all carbohydrates. 1 serving of carbohydrate = 15 grams Total Carb on a label Eliminate processed and refined food choices. Examples of complex carbohydrates: oatmeal, beans, whole wheat bread, whole wheat pasta, bran cereals, fresh fruit, yogurt, low fat milk

6 Fats Saturated fats: These raise cholesterol levels and the risk for a heart attack. They are usually solid at room temperature and include animal fats, shortenings, tropical oils (coconut and palm kernel oil) and chocolate. Limit these as much as possible. Monounsaturated fats: These decrease total cholesterol while protecting HDL. Some sources include: olive oil, canola oil, fish, almonds, walnuts, and peanuts. Try to include these as the strongest source of fat in the diet. GOOD! Polyunsaturated fats: These decrease total cholesterol but won t protect your HDL and therefore are not as beneficial for heart health. Sources include corn, vegetable, safflower, sunflower oils. Trans Fats: These raise cholesterol levels and increase the risk for heart disease. These are the worst. Sources include: stick margarine, processed foods (snack crackers and cookies), and commercially fried foods. Look for partially hydrogenated oils in the ingredient list - To be on labels in Minimize the intake of these fats!

7 Protein Choose lean, complete protein sources (chicken, fish, turkey, loin meats, soy). Protein helps control blood sugar levels when combined with carbohydrates. Improves satiety factor. With exercise, helps maintain and build lean body mass and metabolism.

8 Labels First, look at Serving size! This tells you what a healthy portion equals and also how much to eat to get the numbers listed below. Total Fat vs. Saturated Fat (5 grams total fat= 1 serving fat) Total Carbohydrate (15grams = 1 serving carbohydrate) Dietary Fiber (>3g fiber/serving = high fiber product) Sodium (< 400mg/serving is low sodium)

9 What counts as a serving? Protein: 3oz lean meat, poultry, fish 1 egg 1 Tbsp peanut butter ¼ cup nuts 1 oz cheese Fruit: 1 small piece of fruit ½ cup canned fruit ¼ cup dired fruit ½ cup fruit juice Dairy: 1 8oz glass milk 1 cup yogurt Vegetables: 1 cup raw vegetables ½ cup cooked vegetables ½ cup vegetable juice

10 What counts as a serving? Fats: 1 tsp oil, butter, mayonnaise 1 Tbsp salad dressing, cream cheese 2 Tbsp reduced fat salad dressing, sour cream, cream 6-10 nuts Starches: 1 slice bread 1/3 cup cooked pasta or rice 1 small potato ½ cup cooked beans, peas, corn 6 crackers ¾ cup unsweetened, dry cereal ½ cup cooked hot cereal 3 cups popcorn 1 6-inch tortilla

11 Focus Think healthy eating instead of dieting. Set reasonable goals (1/2 to 1 lb./week). Alcohol has 7 calories/gram almost twice that of carbohydrate or protein. Enjoy in moderation. Cut calories but maintain taste in cooking/food choices. Keep moving. Be active everyday. Increase intake of water and fiber to stay satisfied Don t use food as a reward or for comfort.

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