A L L I S O N M I TC H E L L

NUTRITION – THE ESSENTIALS

Working with

HEALTHY PEOPLE 2020 KEY RECOMMENDATIONS

• Consume a variety of nutrient-dense foods within and across the food groups

- especially whole grains, vegetables, fruits, low- fat/fat-free milk products, and lean protein

sources

• Limit the intake of saturated fat and trans fats, cholesterol, added sugars, sodium (salt), and alcohol

• Limit caloric intake to meet caloric needs

MY PLATE

Daily Recommendations(based on 2000 cal diet)

• Grains: 6 oz

• Vegetables: 2 ½ cups

• Fruits: 2 cups

• Dairy: 3 cups

• Protein: 5 ½ oz

www.choosemyplate.gov

Limitations:• No more than 6 tsp of oils

• Limit calories from solid fats & added sugars to 260 calories

• Less than 2300 mg sodium

TOO MUCH FAT CAN LEAD TO…

• Stroke

• Heart Attack

• Diabetes

• Breast Cancer

• Colon Cancer

• Hypertension

• Obesity

BUILDING A HEALTHY MEAL

Steps: Make ½ of your plate

veggies & fruits Add a LEAN protein

(Fish 2x a week) Add 100% whole

grains Use a fat-free of low

fat dairy sourceAvoid adding extra fat

(i.e too much sauce)

TIPS FOR BUILDING HEALTHY MEALS

Use a smaller plate

Eat at home more often

Try new foods

Eat healthy sweets (fruit)

READING FOOD LABELS

Help Reading Food Labels

Key Steps-

Serving size & number of servings

Number of calories & calories from fat

Percent Daily Value

Fat & Sodium content

High in fiber, vitamins, & minerals

Lean or low fat protein

EATING HEALTHY ON A BUDGET

• Meal Planning• Getting the best

price/Coupons• Buy in bulk• Buy in season• Go back to the basics

– make it yourself• Cook once & freeze

meals for the week• Use your leftovers• Limit eating out

GETTING MORE VEGETABLES

• Try a new vegetable each week – look for recipes online

• Choose colorful veggies

• Stock up on frozen & canned

• Buy seasonal veggies at farmer’s markets or local supermarkets

• Prepare veggies in advance

Eat me!

KEEPING TRACK OF YOUR DIET

• Supertracker

• Daily Food Plans

• Keep a Food Log

• Write it down in advance if you think you’ll forget

• Set daily goals in writing & report how you did at the end of the day

WHAT YOU SHOULD KNOW ABOUT PROTEIN

Variety is key

Choose seafood twice a week

Use lean or low-fat meat & poultry

Have some eggs (egg whites are

best)

Around 5-6 oz daily*

MORE ABOUT PROTEIN

Eat plant proteins more often

Eat nuts and seeds as snacks or incorporate into main dishes

Eat smaller portions of meat

Check the sodium – many processed or canned meats are high in sodium & some fresh meats have added sodium for flavor

WHAT ARE PLANT BASED PROTEINS?

Beans- Kidney- Pinto- Black- White- Chickpeas. Hummus

Peas- Split peas

Soy products- Tofu- Tempeh- Veggie burgers

Nuts- Almonds- Cashews- Pistachios- Walnuts

Seeds- Chia- Hemp- Pumpkin- Sunflower- Flax

*Naturally low in saturated fat & high in fiber*

WHAT ABOUT FRUITS?

* Keep visible reminders !

* Buy in season for the best taste

* Make most fruit choices whole or fresh – limit juice

MORE ABOUT FRUITS

• Buy fresh, canned, frozen, & dried- having convenient options helps

you make better decisions

• Try to incorporate fruit into both breakfast & dinner

• Snack on fruits

• Always wash fruit before eating

CALCULATING BMR – DETERMINING CALORIE NEEDS

MAKING BETTER BEVERAGE CHOICES

WATER- Drink it with & between meals- Water is easiest on the wallet- It’s always convenient on the go

Adults and children take in about 400 calories per

day as beverages—drinking water can help

you manage your calories.

MORE ABOUT BEVERAGES

When you do indulge in soda or

juice, select smaller cans

Make sure dairy beverages are low

fat or fat free

HEALTHY SNACKING

• Save time – slice fruits & veggies ahead of time for convenience

• Prepare home made, healthy baked goods in advance

• Buy healthy snacks that are convenient (for example, yogurt or fruit cups)

• Watch portion size – should be way less than a full meal

CONSIDER MEAL PLANNING

Saves time

Saves money

Eliminates indecisiveness

Reduces stress

Reduces chance of making bad decisions

REFERENCES

• http://www.choosemyplate.gov/• https://

www.healthypeople.gov/2020/topics-objectives/topic/nutrition-and-weight-status