Healthy Eating: 101
Navigating a Path to Healthier Diet
By: Kathy Hewes, MS, RD, LDN
Registered Dietitian, Exercise Physiologist,
Health Educator
Agenda
Nutrition Basics
I.
I. Trends for ‘09
II. Guidelines to Eat By
Balanced Eating
II.
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III.
IV.
Fiber, calcium, sodium, sugar
Healthy Diet, Healthy Life
Resources
Nutrition Basics
► Good
nutrition and exercise may prevent many
health problems today and in the future.
Lifestyle affects many illnesses:
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Diabetes
Osteoporosis
Heart disease
Arthritis
Cancer
► Eating
smart means getting a variety of low
fat, high fiber, nutrient-rich foods daily.
► Metabolism
► As
decreases with age.
this happens we need get
nutrients from lower calorie foods
and beverages to help maintain a
healthy body weight
► We may need more of some
vitamins & minerals and less of
others
► There are tools to help us navigate
a path to a healthy diet.
Trends for 2009
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“Budgeting Calories” – calories still count
Increased use of “functional foods”
Increased use of online weight management
options – trending away from fad diets and
toward science-based nutrition
Functional fitness programs
Increased use of “natural” foods
*Overall, 2009 will focus on foods with “added
value” while consumers look to budget their
calories as well as their dollars.
www.caloriecontrol.org
Guidelines To Eat By
► Focus
on Fruit – 2 day
 Fresh, frozen, canned in fruit
juice or dried. Skip juices.
► Vary
your veggies – 5+/day
 Focus on orange, red, dark
greens, bright yellows.
► Most
fruits/vegetables are
naturally “functional foods.”
 Have health benefits beyond or
in addition to basic nutrition
Shoppers Guide to
Pesticides in Produce
Lowest in Pesticide:
Buy non-organic
Dirty Dozen:
Buy Organic
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Peaches
Apples
Bell peppers
Celery
Nectarines
Strawberries
Cherries
Lettuce
Imported grapes
Pears
Spinach
Potatoes
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www.foodnews.org
Onions
Avocado
Corn (frozen)
Pineapple
Mango
Peas (frozen)
Asparagus
Kiwi
Banana
Cabbage
Broccoli
Eggplant
► Get
calcium-rich foods –2-3
times per day.
 Choose low-fat or fat free milk,
yogurt or reduced fat cheese.
If you can’t drink milk, select
Lactaid milk, or try calcium
fortified soy milk, or orange
juice with calcium.
► Make
half of your grains
whole – eat a least 3
servings of whole grains
per day (try whole
wheat english muffins,
whole wheat pita bread).
Limit white breads
(refined), crackers,
pasta and rice. Portions
are important!
► Go
lean with protein –
choose lean meats and
poultry, have fish 2-3
times/week (include
salmon, sardines) . Try
substituting beans
(navy, pinto, black
beans), lentils or soy
products for meat two
times per week.
► Limit
unhealthy fats –
choose olive or canola oils,
trans-fat free margarine.
► Limit saturated and trans
fats (found in animal
products and fried foods,
donuts, French fries,
etc.)
Major Food Sources of Trans Fat for American Adults
Average Daily Trans Fat Intake is 5.8 Grams or 2.6 %
of Calories
II. Balanced Eating
Carbohydrate
45%-55% of calories
Protein
15%-25% of calories
Fat
20%-30% of calories
Daily Calories
Fat (30%)
Sat Fat
1,500
50 gm
17 gm
1800
60 gm
20 gm
2,200
73 gm
24 gm
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Fiber:
Men:
19-50 yrs. – 38 grams/day
51+ yrs. – 30 grams/day
Women:
19-50 yrs. – 25 grams/day
51+ yrs. – 21 grams/day
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Calcium:
19 – 50 yrs – 1,000 mg/day
51 + yrs – 1,200 mg/day
► Sodium:
 Limit intake to 2,300 mg/day or less
► Sugar:
 Limit intake to 40 grams per day or less
(this includes glucose, corn syrup, brown
sugar, maltose, dextrose).
What A Serving “looks” like
Cheese
Ice cream
Meat, Chicken, Fish
Pasta or rice
Vegetables
Dried fruit
Fresh fruit
1 tsp.
1 oz.
½ cup
2 oz.
½ cup
3 oz.
1 cup
½ cup
¼ cup
1 medium
Two dominos
Tennis Ball
Deck of cards
Small fist
Tennis Ball
Large egg
Baseball
a thumb tip
a thumb
a cupped hand
MAKE YOUR NEXT MEAL
LOOK LIKE THIS:
¼ OF PLATE
STARCH:
potato, rice,
pasta,
¼ OF PLATE
PROTEIN:
lean meat, fish,
chicken, soy or
beans
MAKE ½ THE PLATE
VEGETABLES/FRUIT
Cooked or raw (salad)
or both!
Healthy Diet, Healthy Life
► Find
your balance between food and
exercise:
 Be physically active for at least 30 minutes
most days of the week.
 Strive for increases in the intensity, 60
minutes may be helpful with weight loss.
 Children and teens need 60 minutes every
day.
►A
healthy weight is attained by burning off
more calories than you take in.
► There is no “magic bullet” food or exercise.
► “If
you always do what you’ve always done,
you’ll always get what you’ve always got”
- Tony Robbins
IV. Resources
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www.mypyramid.gov
www.foodnews.org
www.nutrition.gov
www.healthierus.gov
www.nationaldairycouncil.org
www.ams.usda.gov
www.fruitsandveggiesmorematters.org