The Basics of Nutrition: Understanding Nutrition Facts, Servings Sizes, & Adequate Portions

Transcription

1 The Basics of Nutrition: Understanding Nutrition Facts, Servings Sizes, & Adequate Portions K AT I E L. H O W E : H E A L T H E D U C AT O R M A R K F I N K : A S S I S TA N T D I R E C T O R, F I T N E S S T H U R S D AY, F E B R U A R Y 6, C A M P U S L I F E C E N T E R Q U I E T R O O M 1 2 : : 3 0 P. M.

2 Understanding Nutrition Basics Nutrition Facts and Labels Ingredients Lists Servings Sizes Adequate Portions New Nutrition and Fitness applications

3 Overview Recommended Daily Allowance Fat: 20-35% of Calories Protein: 10-15% of Calories Carbohydrates: 50-60% of Calories Sodium: <1500 mg/day Calories Fat = 9 calories/1 gram of Fat Protein = 4 calories/1 gram of Protein Carbohydrates (CHO) = 4 calories/1 gram of CHO

4 Nutrition Facts and Labels Reviewed by the United States Food and Drug Administration and mandated for most food products under the 1990 Nutrition Labeling and Education Act. The Nutrition Facts label must always list the calories, calories from fat, total fat, saturated fat, trans fat, cholesterol, sodium, carbohydrates, dietary fiber, sugars, protein, vitamin A, vitamin C, calcium and iron.

5 Ingredients Lists 7 ingredients or less - Good food rule! Look at how many ingredients are in each product; try to buy only those products with 7 ingredients or less to decrease the number of preservatives consumed. These products usually contain less fat, sugar, and sodium. In general, if a 5 th grader cannot pronounce all of the ingredients in the ingredients list, do not consume it. For products that claim they are 100% whole wheat, 100% whole grain, 100% juice etc. always check the ingredients list to make sure that the first ingredient states that it does indeed contain whole wheat or whole grains. For juice this is indicated above the nutrition facts. Ingredients are listed from highest to lowest based on the weight of each within the product. i.e. If sugar is listed second, this means that sugar makes up a large portion of the product.

6 Recommended Servings/Day My Plate (19-30 years old) My Plate ( years old) Grains 6-8 ounce equivalents/day Protein 5-7 ounce equivalents/day Fruits 2 cups/day Vegetables cups/day Dairy 3 cups/day Grains 6-8 ounce equivalents/day Protein 5-6 ounce equivalents/day Fruits cups/day Vegetables cups/day Dairy 3 cups/day

7 Healthy Tips Grains Make at least half your grains whole; really try to make all of your grains whole. Recommended products: Nature s Own Double Fiber Bread, Brown Rice, Whole Wheat Flour, Bulgur, Oatmeal, Whole Cornmeal Protein Choose lean meats such as skinless chicken breast or turkey. Limit red meat consumption to 1-2x/month. Choose alternative options such as legumes, tofu, or nuts. Fruits 8oz of 100% fruit juice, ½ cup dried fruit Vegetables 2 cups raw leafy greens, 8oz of 100% vegetable juice, 1 cup cooked or raw Make half your plate fruits and vegetables! Dairy Choose low-fat options or alternative options such as Almond Milk, Soy Milk/Cheese, Hemp Milk.

8 Easy to Remember Serving Sizes

9 Servings Sizes Example Serving Sizes My Plate 2 dice = 1 serving of cheese 1 slice of bread = 1 serving of grains 1 bagel = 4-6 servings of grains Size of your palm = 4-6 oz of meat

10 Adequate Portions Use salad plates: Our typical dinner plate is generally much larger than what we should be using. Use salad plates instead when filling your plate for adequate servings. Measure out accurate servings in order to have an idea of what appropriate portions should look like. After a little time this becomes natural allowing you to maintain portions without unintentionally over or under eating. Hunger Management: Eating several smaller meals throughout the day decreases the risk of binge eating due to hunger.

11 Nutrition and Fitness Applications SuperTracker Nutrition database that helps plan, analyze, and track diet and physical activity. My Fitness Pal Tracks diet and exercise to determine optimal nutrients and caloric intake based on user s goal. ifit Provides customized workouts and detailed tracking to meet user s goals. Run Keeper Enables runners, cyclists, hikers, etc. to track outdoor fitness activities. Pocket Dietitian Menu plans and recommendations for those who have hypertension and diabetes. Farmstand For those that like to eat local, this application makes it easy to find farmers markets, community gardens, community supported agriculture (CSA) information, restaurants and events featuring locally grown food. BitGym Can explore real life trails while using cardio equipment at the gym. Argus Turns phone into unofficial Fitbit, tracking your daily activity directly through your iphone. Can log additional workouts, keep track of hydration, and sleep.

12 Additional Resources U.S. Food and Drug Administration United States Department of Agriculture Ace Fitness American College of Sports Medicine American Heart Association Center for Disease Control American Dietetic Association

13 Questions?

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