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Lesson Entry Time-1130
Lesson Start Time- 1135
Lesson End Time- NLT 1230
Basic Nutrition For Everyday Series-Lesson 10
The Final
Chapter ...
Putting It
All
Together!
Information Provided To You By: The JFHQ Occupational Health Office
Food Groups & Healthy Eating Plans
Portion Sizes
Salt & Sodium
Carbohydrates
Protein
Water Consumption Guidelines
The Sodium & Potassium Relationship
Vitamins and Minerals
Dietary Supplements
Summary
•Grains Whole wheat bread and rolls, whole
wheat pasta, English muffin, pita bread, bagel,
cereals, grits, oatmeal, brown rice, unsalted
pretzels and popcorn
•Fruits Apples, apricots, bananas, dates, grapes,
oranges, grapefruit, grapefruit juice, mangoes,
melons, peaches, pineapples, raisins,
strawberries, tangerines, and 100% fruit juice
•Vegetables Broccoli, carrots, collards, green
beans, green peas, kale, lima beans, potatoes,
spinach, squash, sweet potatoes, tomatoes
•Fat-free or low-fat milk and milk products
Fat-free (skim) or low-fat (1%) milk or buttermilk,
fat-free, low-fat, or reduced-fat cheese, fat-free or
low-fat regular or frozen yogurt
•Lean meats, poultry, and fish Beef, poultry,
pork, game meats, fish, shellfish Select only lean;
trim away visible fats; broil, roast, or poach;
remove skin from poultry
•Nuts, seeds, and legumes Almonds, hazelnuts,
mixed nuts, peanuts, walnuts, sunflower seeds,
peanut butter, kidney beans, lentils, split peas
MyPyramid.gov, since 2010 as MyPlate
(based on the USDA Food Guide)
Archived
•Aims at helping
consumers make
better food choices
•Illustrates 5 groups
•Not intended to
change consumer
behavior alone
New Model
Key behavior messages include:
Enjoy your food, but eat less.
Avoid oversized portions.
Make half your plate fruits and vegetables.
Switch to fat-free or low-fat (1%) milk.
Make at least half your grains whole grains.
Compare sodium in foods & choose foods
with lower numbers.
Drink water instead of sugary drinks.
The DASH Eating Plan
Focuses on Lowering
Blood Pressure!
•High blood pressure is dangerous
because it makes your heart work too
hard, hardens the walls of your
arteries, and can cause the brain to
hemorrhage or the kidneys to function
poorly or not at all.
•If not controlled, high blood pressure
can lead to heart and kidney disease,
stroke, and Blindness.
Either can work for you.
Both are healthy eating plans that—
•Focus on fruits, vegetables, whole grains, and low-fat or fat-free
milk and milk products.
•Include lean meats, poultry, fish, beans, eggs, and nuts.
•Are low in saturated fats, trans fats, cholesterol, salt (sodium),
and added sugars.
•Can provide your daily calorie needs (when you choose the
recommended amounts).
Make at least ½ of your grains- WHOLE
GRAINS, not just Whole Wheat…
What does that amount translate to?
1 ounce equals the following:
1 piece of bread
½ cup cooked rice
½ cup cooked pasta
½ cup cereal
Based on a 1800 Calorie Pattern
Select fresh, frozen,
canned, and dried fruit
more often than juice
1 cup is 1 cup RAW or
COOKED fruit
1/2 cup dried fruit
1 cup 100% Fruit Juice
Based on a 1800 Calorie Pattern
Variety is KEY!
1 cup is 1 cup RAW or
COOKED vegetables
2 cups Leafy Green Salad
Greens
1 cup 100% Vegetable Juice
Pick from the subgroups- Dark Green,
Red & Orange, Beans and Peas,
Starchy, etc
Based on a 1800 Calorie Pattern
Portions1 Cup is 1 Cup milk, yogurt,
or fortified soy
1 ½ Ounces Natural Cheeses
2 Ounces Processed Cheeses
Based on a 1800 Calorie Pattern
Careful when measuring proteins, fats/oils can
add up quick!
Aim for variety, just like your
vegetables…
1 Ounce is 1 Ounce Lean Meat, Poultry, or
Seafood
1 Egg
1 Tablespoon Peanut Butter
¼ Cup Cooked Beans or Peas
½ Ounce Nuts or Seeds
Based on a 1800 Calorie Pattern
Why Should I Care About High Blood
Pressure?
I Don’t Feel Bad…
Well, because it is one of the Coronary Risk Factors
Adult Body Mass Index
(BMI) calculator- Check
out what your BMI
number is. You may be
shocked!
http://www.cdc.go
v/nccdphp/dnpa/
bmi
Coronary Risk
Factors:
•High Blood Pressure
•Tobacco Use (any kind)
•Elevated Cholesterol Total
•Elevated Glucose (Blood/Urine)
•Increased Body Mass Index
(BMI)
Did you know if you have one of these factors, you are likely to develop more
than one of them over time? They tend to travel in packs…
What is High Blood Pressure (B/P)?
Blood Pressure can
be controlled by:
Normal B/P= 120/80
High B/P= 140/90 or higher
•Healthy weight
•Being Active
•Consumption of low sodium
foods, as determined by a
healthy eating plan
•Only drink alcohol in
moderation
If you are already
prescribed
medication for high
blood pressure, it
can be controlled if
taken according to
Doctor’s orders.
Did you know that if you follow the above guidelines, you could PREVENT High B/P?
The Sodium-Potassium Relationship…
Fluid Balance:
•Potassium and Sodium
work together to maintain
the body’s fluid balance.
• People who tend to have
high levels of sodium
should include more
potassium in their diets.
•Excessive exercise,
alcoholism, malnutrition,
taking medications such
as diuretics and
uncontrolled diabetes can
cause dangerous lows in
potassium levels.
Sodium:
Increases blood pressure by retaining fluid.
Potassium:
Decreases blood pressure by reducing
blood volume with the excretion of water
through kidneys, which reduces the strain
or “pressure” on the arterial walls.
But how?
The kidneys regulate potassium levels. The
more potassium in the body, then the more
sodium to be excreted. If a person has low
potassium levels, the existing sodium is
more likely to hold on to the water in the
body, therefore aggravating some medical
conditions.
What are my choices when it comes to
Potassium in foods?
Veggies/Fruits•Potatoes, spinach
•Brussels sprouts, avocados
•Tomato juice and sauces
•Sweet potatoes
•Beans (white, lima, kidney)
•Bananas, oranges,
cantaloupe, grapefruit and
apricots
Other sources•Yogurt
•Clams
•Halibut
•OJ and milk
•Raisins, prunes
*Most fruits & veggies have high
potassium content*
So, why are only 33% of Americans
meeting the recommended daily
allowance of 4,700mg of potassium
each day?
Because we are getting our potassium
from processed foods, which are less
healthy sources and we are not
eating enough fruits and vegetables.
According to the American Dietetic Association
Tips to Reduce
Salt Intake
We should not exceed 2,300 milligrams (mg) per day
This adds up to approximately 1 teaspoon (tsp)!
 Think Fresh
 Enjoy home-prepared Foods
*REDUCE to 1,500 mg per
 Ask for low-sodium foods when you
day, if you meet any of
the following criteria!!





eat out
Choose dairy & protein foods with
lower sodium
Adjust your taste buds
Skip the salt when cooking
Read the Label
Pay attention to condiments
•51 years old or older
•African Americans
•Have High B/P already
•Diabetes
•Chronic Kidney Disease
Did you know McDonald’s
Big Mac has 1007mg
Sodium?
Read the Food Label
--Helps you choose foods lower in sodium, as well as calories,
saturated fat, total fat, and cholesterol. The label tells you:
 Number Of Servings
The serving size is in cups. The package contains about 3
servings.
 Amount Per Serving
Nutrient amounts are given for one serving. If you eat more or
less than a serving, add or subtract amounts. For example, if
you eat 1 cup of peas, you need to double the nutrient amounts
on the label.
 Percent Daily Value
Percent Daily Value helps you to compare products and tells
you if the food is high or low in sodium. Choose products with
the lowest Percent Daily Value for sodium.
 Nutrients
You'll find the milligrams of sodium in one serving.
Frozen Peas
Serving Size ½ cup
Servings Per Container about 3
Amount Per Serving
Calories 60
Calories from Fat 0
% Daily Value*
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 125 mg
Total Carbohydrate 11g
Dietary Fiber 6g
Sugars 5g
Protein 5g
0%
0%
0%
5%
4%
22%
Vitamin A 15% Vitamin C 30%
Calcium 0%
Iron 6%
* Percent Daily Values are based
on a 2,000 calorie diet.
Water composes 75% of all muscle tissue and 10% of fatty tissue
Daily Fluid Requirements…
Water is Everywhere…
You even breathe it out while you sleep.
How the Body uses water
Brain Tissue 80%, Blood 10%, CSF 10%
Daily Hydration Is Important
Water needs are increased
when:
•You are in a hot climate
•More physically active
•Running a fever
•Having diarrhea or vomiting
TIP = To help with weight control,
you should consume beverages
and foods that don't have added sugars.
Examples of
beverages with
added sugars:
•Fruit drinks
•Some sports drinks
•Soft drinks and
sodas (non-diet)
Tips For Staying Hydrated:
•Drink Fluids While Being Active
•Drink Several Glasses of water or other fluid after the activity is complete.
•Make sure you continue to take in water consistently over time before
the “thirst” indicator is present.
What are Carbohydrates?
 Definition:
a biological compound containing
carbon, hydrogen, and oxygen that
is an important source of food and
energy
 Your body uses carbohydrates to
make glucose which is fuel that
gives your body energy.
 Glucose can be used immediately
or stored.
 Healthier foods high in
carbohydrates are ones higher in
dietary fiber without added sugar.
 Carbohydrates can be found in the
following:
 Fruits
 Vegetables
 Breads, cereals, and other grains
 Milk & milk products
 Foods containing added sugar
Two Types of Carbohydrates
 Complex Carbohydrates:
 Starch & dietary fiber
 Starch is in certain vegetables like potatoes, dry beans, cereals, and corn.
 Fiber is in vegetables, fruits, & whole grain foods.
 There are two different types of fiber -- soluble and insoluble. Both are
important for health, digestion, and preventing diseases.
 Simple Carbohydrates:
 Can be found naturally or as added sugars
 Added sugars have fewer nutrients than foods with naturally-occurring
sugars
 Examples of ingredients as added sugar: brown sugar, corn sweetener, corn
syrup, dextrose, fructose, fruit juice concentrates, glucose, high fructose
corn syrup, honey.
“GOOD” CARBS V. “BAD” CARBS
 “Good” Carbohydrates have more
fiber and complex carbohydrates.
 “Bad” Carbohydrates are referring to
foods with refined carbohydrates.
 Guidelines recommend choosing
fiber-rich carbohydrate choices.
 Refined Carbohydrates are items
that are made from white flour or
added sugar.
 Fiber-rich foods include:
fruits, vegetables, & whole grain
breads & pastas.
 Examples: white bread, cakes, &
cookies
How Much Dietary Fiber Do I Need
Each Day?
 It is recommended that you get 14 grams of dietary fiber for
every 1,000 calories that you consume each day.
 If you need 2,000 calories each day, you should try to
consume 28 grams of dietary fiber.
 To find out how many calories you need each day visit
mypyramid.gov and enter your age, sex, height, weight, and
activity level in the My Pyramid Plan Tool.
Tips For a More Fibrous Diet
 Choose whole fruits
 Try to eat two vegetables
with your evening meal.
 Keep a bowl of veggies
already washed.
 Choose whole grain
foods more often.
 Make a meal around
dried beans or peas
instead of meat.
 Start your day with a
whole grain breakfast
cereal.
What is Protein?
 Protein builds, maintains, and
replaces the tissues in your body.
 Your muscles, your organs, and your
immune system are made up mostly
of protein.
 Your body uses the protein you eat to
make specialized protein molecules
that have specific jobs.
Amino Acids
 Digestive juices in your stomach and intestine break
down the protein in food into basic units called amino
acids.
 The amino acids can then be used to make the proteins
your body needs to maintain muscle, bones, blood,
and body organs.
Different Kinds of Protein
 Protein from animal sources is called complete
because it contains all nine of the essential amino
acids.
 Most vegetable protein is considered incomplete
because it lacks one or more of the essential amino
acids.
 As long as you have a variety of protein sources
throughout the day, your body will grab what it needs
from each meal.
How Much Protein is Enough?
 Protein is a macronutrient which means your body needs




relatively large amounts of it.
Protein can not be stored in your body, therefore your body
has no reservoir when it needs a new supply.
Active men need 3 daily servings of protein for a total of 7
ounces.
Most women and some older people need 2 daily servings
for a total of 5 ounces.
Active women and most men need 2 daily servings for a
total of 6 ounces.
10 Tips for Choosing Protein
 1. Vary your protein food choices
 2. Choose seafood twice a week
 3. Make meat and poultry lean or low fat
 4. Have an egg
 5. Eat plant protein foods more often
 6. Nuts and seeds
 7. Keep it tasty and healthy
 8. Make a healthy sandwich
 9. Think small when it comes to meat portions
 10. Check sodium
Vitamins & Minerals
 Vitamins are organic
substances made by
plants or animals.
 Vitamins and minerals
are nutrients that your
body needs to grow and
develop.
 Minerals are inorganic
elements that come from
the earth.
 Animals & humans absorb
minerals from plants they
eat.
Vitamins
 Vitamin A
 Water-soluble vitamins
 Vitamin B6
must be replaced each
day.
 Fat-soluble vitamins
dissolve in fat before
absorbed in the blood
stream. Excess of these
vitamins are stored in
the liver.
 Vitamin B12
 Vitamin D
 Vitamin E
Minerals
 Calcium
 Chromium
 Folate
 Iron
 Magnesium
 Selenium
 Zinc
 Selenium
 Phosphorus
 Sodium
 Potassium
 Chloride
 Sulfur
 Copper
 Iodine
 Cobalt
 Fluoride
Trace Minerals
 Iron, Manganese, Copper, Iodine, Zinc, Fluoride, and
Selenium.
 Manganese is important for production of enzymes
and antioxidants.
 Copper is necessary for your body to make connective
tissue and metabolism of iron.
 Iodine is used to synthesize thyroid hormones.
Trace minerals (continued)
 Fluoride is used for strong bones and teeth. Reduces the
number of cavities in your teeth.
 Selenium combines with proteins to make antioxidants
and is also essential for normal thyroid function.
Basics To Know?
Medication
interactions with
supplements:
•Trouble in combinations
•Over the counter medicine can
interact just as severely as
prescribed medications can.
Example- Coumadin, ginkgo biloba,
aspirin and Vitamin E-all can thin
the blood and cause increased
bleeding risks.
Some supplements may interfere
with your surgery experience.
•Read the labels, specifically for
information on side effects, for
timing of doses and
combinations to avoid.
Think
about your
Total
Diet
Check with your Doctor before taking a supplement
Tips on searching the web
Questions to think aboutWho operates the site?
What is the purpose of the
site?
What is the source of the
information and does it have
any references?
Common questionable phrases:
This is not a hoax!
Send this to everyone you
know!!!!
Is the information current?
How reliable is the Internet
or e-mail solicitation?
RESEARCH HAS PROVEN
THIS PRODUCT IS THE
BEST IN THE ENTIRE
UNIVERSE!!!!
More tips and to dos
Think twice about chasing the latest
headline
* Actors endorse things for money
and they may not even know exactly what
they are selling.
Does it sound too good to be true?
Label Requirements
 information that appears on the product container,
including a descriptive name of the product stating
that it is a "supplement“
 the name and place of business of the manufacturer,
packer, or distributor; a complete list of ingredients;
and each dietary ingredient contained in the product.
 Supplements must also include directions for use,
nutrition labeling in the form of a Supplement Facts
panel that identifies each dietary ingredient contained
in the product and the serving size, amount, and active
ingredients.
Time is precious
There are never enough hours
in the day…
 Here are some ideas to help
make you more successful with
your busy lifestyle:
 Workout in the morning
 Use a slow cooker for meals
 Plan your meals & workouts
for the week in advance
 Add your workouts to your
appointment calendar
Staying on Track!
Achieve Success on a
Time Budget!
 Get ahead of the game
 Make enough for 2-3 meals,
each time you cook.
 Work out at lunchtime
 Break up the time invested in
your workouts


You can do it!
50 minutes a day, is 50
min/day.
Do half in the morning and
the rest at midday or evening.
Top 10 tips for eating at restaurants
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
Go to the gym before eating out.
Decide on guidelines before heading
out to eat.
Make special requests.
Practice portion control.
Downsize your meal.
Watch out for extras.
Don’t drink extra calories.
Skip dessert.
Decide if the outing is a special
occasion or just another meal.
Remove the tabletop temptation
when you are full.
Daily guidelines to remember:
 Start your day with a
healthy breakfast.
 Get moving.
 Snack smart
 Don’t eat too much of
any one thing.
 Make physical activities
fun.
22 min. /day/7 days/wk
A good plan would not
be complete without…
Or
30 min. /day/5 days/wk
Or
Exercise!!!
50 min. /day/3 days/wk
Choose something that you LIKE and FITS
into your life!!!
Food Groups & Healthy Eating Plans
Portion Sizes
Salt & Sodium
Carbohydrates
Protein
Water Consumption Guidelines
The Sodium & Potassium Relationship
Vitamins and Minerals
Dietary Supplements
Thank You For Attending!
 This completes the Basic
Nutrition For Everyday
Series.
 If you enjoyed this
information and want to
follow future Health
Promotion Series, please
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