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Steps to a Healthier You! Maureen Snare, RD, CDM, CFPP
Clinical Dietitian
RWJ Hamilton |
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Are you getting what you need? Protein – needed to build muscle and cells in the body and keep you strong
Carbohydrates – the fuel your body uses for energy!
Fat – used to help make new cells, helps with absorption of some vitamins & insulation for internal organs |
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Is that all I need? You also need:
Water – helps keep your body temperature normal, lubricates joints, protects the spinal cord & helps the body get rid of waste
Vitamins – made by plants or animals
Minerals – come from the earth; soil & water and are absorbed by plants
Each vitamin & mineral plays a particular role in helping your body function properly & keeping it healthy! |
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Does your Plate Look Like This? |
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The New American Plate Aim for meals made up of 2/3 (or more) vegetables, fruits, whole grains or beans, and 1/3 (or less) animal protein.
Why?
Animal proteins provide a large amount of calories, most of which come from Fat
Vegetables, Fruits, Whole Grains & Beans are lower in calories, and provide vitamins, minerals, and fiber |
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Portion Control is Key! BAGEL
20 years ago Today
140 calories How many
3-inch diameter calories is this bagel? |
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Portion Control is Key! CHEESEBURGER
20 years ago Today
333 Calories How many
Calories? |
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Portion Control is Key! SODA
20 Years ago Today
85 Calories How many
6.5 ounces Calories? |
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What should portions look like? |
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Follow the Green Light to Healthier Choices! Green Light (GO! – Almost anytime foods): lowest in fats & sugars; nutrient dense foods = rich in vitamins & minerals, and other nutrients for good health
Yellow Light (SLOW – Sometimes foods): higher in fat, added sugar and calories than GO foods.
Red Light (WHOA! – Once in a While Foods): foods highest in fat & added sugar; calorie-dense foods that are usually low in nutrients |
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What are some Green Light Foods? Vegetables – almost all fresh, frozed or canned veggies without added fat & sauces
Fruits – all fresh, frozed, and canned in juice
Milk Products – fat-free or 1% milk, fat-free or low-fat yogurt
Meat, fish, eggs, protein foods – extra-lean ground beef; tuna canned in water; baked, broiled, steamed, grilled fish & shellfish; beans, split peas, tofu, egg whites & egg substitutes |
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What are some Red Light Foods? Vegetables – French fries or hash browns
Fruits – fruits canned in “Heavy Syrup”
Milk Products – Whole milk; Full-fat American, Cheddar, Colby, Swiss, & Cream cheeses; whole-milk yogurt
Grains – croissants, muffins, doughnuts, sweet rolls, sweetened breakfast cereals
Meat products & proteins – hot dogs, pepperoni, sausage, fried fish, whole eggs cooked with fat
Sweets & Snacks – pies, cheesecake, chips, ice cream
Fats – Butter, stick margarine, regular creamy salad dressing |
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Be Bright & Colorful Getting a variety of colorful fruits & vegetables will ensure that you get the vitamins, minerals & fiber you need to maintain your health
Increasing your intake of fresh fruits & vegetables can help you from feeling hungry between meals & they are low-calorie snacks! |
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Remarkable Reds Tomatoes
Grapefruit
Watermelon
Cranberries
Strawberries
Cherries
Beets
Red Peppers
Spaghetti Sauce Natural chemicals in these foods can help prevent certain diseases, such as prostate cancer and heart disease
Provide: Folate, Vitamin C, Magnesium, Potassium, Lycopene, Vitamin, antioxidants |
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Outstanding Orange-Yellows Carrots
Oranges
Sweet Potatoes
Tangerines
Cantaloupe
Pumpkin
Apricots
Butternut Squash
Mango
Papaya
Sweet corn Eat these for heart health, healthy vision, boosting your immune system
Provide: Vitamin C, carotenoids, Vitamin A, Folate, Magnesium, Potassium, antioxidants |
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Gorgeous Greens Avocado
Green apple
Green peppers
Broccoli
Green beans
Spinach
Artichokes
Honeydew
Cucumbers
Zucchini
Brussels Sprouts
Kiwi Get plenty of these foods to help fight some cancers, help prevent heart disease, for vision health, and for strong bones & teeth
Provide: Vitamin C, Calcium, Vitamin E, Vitamin A, Vitamin K, Folate, Iron, Magnesium, Potassium, antioxidants |
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Wonderful Whites Bananas
Onions
Cauliflower
Potatoes
White peaches
Brown pears
Turnips
White Corn
Mushrooms
Garlic Natural chemicals in these foods help prevent heart disease, help lower cholesterol, and can lower the risk of some cancers
Provide: Selenium, Magnesium, Vitamin C, Chromium, Potassium, antioxidants, Vitamin B6 |
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Beautiful Blues/Purples Blueberries
Blackberries
Purple Grapes
Raisins
Eggplant
Plums
Purple asparagus
Purple cabbage These foods can help promote urinary tract health, memory function, healthy aging, and lower the risk of some cancers
Provide: Vitamin C, Folate, Potassium, Magnesium, Vitamin K, Antioxidants |
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Reading a Food Label Look at the Serving size first, and how many servings the package contains (light blue)
Next look at the calories (red): 40calories is low; 100calories is moderate; 400calories or more is high
Limit these (Tan): Fat, Saturated Fat, Trans fat, Sodium, Cholesterol
Look for foods with a lot of these (Green) – healthy nutrients!
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Find the Right Balance for You! Gaining or losing weight is a balancing act between how much energy you put in your body (food) and how much energy you use (through exercise)
If you eat 500calories more than you need each day, you will gain 1lb. a week.
If you eat 500calories less than you need each day, you can lose 1lb. a week |
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An Important Part of the Balance Moderate Activity
Dancing
Hiking
Walking Briskly (3 ½ miles per hour
Bicycling
Gardening/yard work
Weight training
Golf Vigorous Activity
Running/jogging (5miles per hour)
Bicycling (more than 10miles per hour)
Swimming (freestyle laps)
Aerobics
Basketball (competitive)
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References Mypyramid.gov. The United States Department of Agriculture. Accessed at: http://www.mypyramid.gov.
we can! National Heart Lung And Blood Institute, National Institutes of Health. Accessed at: http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/index.htm.
The New American Plate. The American Institute of Cancer Research. Accessed at: http://www.aicr.org/site/PageServer?pagename=pub_nap_index_21.
5 A Day, The Color Way. The Produce for Better Health Foundation. Accessed at: http://www.5aday.org/html/consumers/colorway.php. |
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