NutritionWhat should we

be eating?

Food Plate

Fruits and Vegetables

Eat a variety of types and colors of produce in order to give your body the mix of nutrients it needs. Try dark leafy greens; brightly colored red, yellow and orange vegetables and fruits; and cooked tomatoes.

Fruits and Vegetables Effects on Cardiovascular Disease.

a diet rich in fruits and vegetables can lower the risk of heart disease and stroke.

those who averaged 8 or more servings a day were 30 percent less likely to have had a heart attack or stroke.

Best Fruits and Veggies to Lower Cardiovascular Disease

green leafy vegetables such as lettuce, spinach, Swiss chard, and mustard greens; cruciferous vegetables such as broccoli, cauliflower, cabbage, Brussels sprouts, bok choy, and kale; and citrus fruits such as oranges, lemons, limes, and grapefruit (and their juices) make important contributions.

Tips for Getting More Fruits and Vegetables into your Diet

1. Keep fruit where you can see it. That way you’ll be more likely to eat it.

2. Explore the produce aisle and choose something new. Variety is the key to a healthy diet.

3. Skip the potatoes. Choose other vegetables.

4. Make it a meal. Try cooking new recipes that include more vegetables. Salads and stir fries are two ideas for getting tasty vegetables on your plate.

Why do we need Sodium (salt)?

 to conduct nerve impulses, contract and relax muscles, and maintain the proper balance of water and minerals.

People that should be concerned about consuming too much salt

People over age 50People who have high or slightly

elevated blood pressurePeople who have diabetesAfrican Americans

What Happens when we get too much Sodium?

Increases our risk of getting heart disease, strokes or having high blood pressure

No more than 1 tsp should be consume per day

3 Types of Carbohydrates

Sugars

Fibers

Starches

Why do we need carbohydrates

 Carbohydrates provide the body with glucose, which is converted to energy used to support bodily functions and physical activity.

Carbohydrate quality is important; some types of carbohydrate-rich foods are better than others:

How does body regulate glucose levels in the blood?

As blood sugar levels rise, the pancreas produces insulin, a hormone that prompts cells to absorb blood sugar for energy or storage.

As cells absorb blood sugar, levels in the bloodstream begin to fall.

When this happens, the pancreas start making glucagon, a hormone that signals the liver to start releasing stored sugar.

Healthy Sources of Carbohydrates

The healthiest sources of carbohydrates—unprocessed or minimally processed whole grains, vegetables, fruits and beans—promote good health by delivering vitamins, minerals, fiber, and a host of important phytonutrients.

Unhealthy Sources of Carbohydrates

Unhealthier sources of carbohydrates include white bread, pastries, sodas, and other highly processed or refined foods.  These items contain easily digested carbohydrates that may contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease.

Tips for Eating Healthy Carbohydrates

1. Start the day with whole grains.Try a hot cereal, like steel cut or old fashioned oats (not instant oatmeal), or a cold cereal that lists a whole grain first on the ingredient list and is low in sugar. A good rule of thumb:

2. Use whole grain breads for lunch or snacks.Confused about how to find a whole-grain bread? Look for bread that lists as the first ingredient whole wheat, whole rye, or some other whole grain —and even better, one that is made with only whole grains, such as 100 percent whole wheat bread.

3. Also look beyond the bread aisle.Whole wheat bread is often made with finely ground flour, and bread products are often high in sodium. Instead of bread, try a whole grain in salad form such as brown rice or quinoa.

4. Choose whole fruit instead of juice.An orange has two times as much fiber and half as much sugar as a 12-ounce glass of orange juice.

5. Pass on potatoes, and instead bring on the beans.Beans and other legumes such as chickpeas also provide a healthy dose of protein.

What is Fiber and Why do we need it?Where do we get fiber? Fiber is a type of carbohydrate that the body

can’t digest. Though most carbohydrates are broken down into sugar molecules, fiber cannot be broken down into sugar molecules, and instead it passes through the body undigested. Fiber helps regulate the body’s use of sugars, helping to keep hunger and blood sugar in check.

Great sources are whole fruits and vegetables, whole grains, and beans.

2 types of fibers

Soluble fiber, which dissolves in water, can help lower glucose levels as well as help lower blood cholesterol. Foods with soluble fiber include oatmeal, nuts, beans, lentils, apples and blueberries.

Insoluble fiber, which does not dissolve in water, can help food move through your digestive system, promoting regularity and helping prevent constipation. Foods with insoluble fibers include wheat, whole wheat bread, whole grain couscous, brown rice, legumes, carrots, cucumbers and tomatoes.

Healthy Fats

“Good” unsaturated fats —are Liquid at room temperature. Monounsaturated and polyunsaturated fats — lower disease risk.

Foods high in good fats include vegetable oils (such as olive, canola, sunflower, soy, and corn), nuts, seeds, and fish.

Healthy Fats Continued

Omega 3’s: type of polyunsaturated. Body can’t make it.

Associated with lower risk of early death. An excellent way to get omega-3 fats is by

eating fish 2-3 times a week. Good plant sources of omega-3 fats include

flax seeds, walnuts, and canola or soybean oil.

Bad Fats

“Bad” fats — trans fats — increase disease risk, even when eaten in small quantities. Foods containing trans fats are primarily in processed foods made with trans fat from partially hydrogenated oil.   Fortunately, trans fats have been eliminated from many of these foods.

Saturated Fats

Saturated fats, while not as harmful as trans fats, but not as healthy as unsaturated fats. Should be eaten in moderation.

Foods containing large amounts of saturated fat include red meat, butter, cheese, and ice cream.

Proteins

Found in muscle, bone, skin, hair, and virtually every other body part or tissue. It makes up the enzymes that power many chemical reactions and the hemoglobin that carries oxygen in your blood.

How much protein do we need to eat?

adults need to get a minimum of 0.8 grams of protein for every kilogram of body weight per day (or 8 grams of protein for every 20 pounds of body weight)

What happens when we don’t get enough protein?

Lack of protein can cause growth failure, loss of muscle mass, decreased immunity, weakening of the heart and respiratory system, and death.

What makes some proteins healthier than others?

Some are healthier than others because of what comes along with the protein: healthy fats or harmful ones, beneficial fiber or hidden salt. It’s this protein package that’s likely to make a difference for health.

For example, a 6-ounce broiled porterhouse steak is a great source of protein—about 40 grams worth. But it also delivers about 12 grams of saturated fat. (3) For someone who eats a 2,000 calorie per day diet, that’s more than 60 percent of the recommended daily intake for saturated fat.

A 6-ounce ham steak has only about 2.5 grams of saturated fat, but it’s loaded with sodium—2,000 milligrams worth, or about 500 milligrams more than the daily sodium max.

Healthy Sources of Protein

Fruits, vegetables, grains, nuts, seeds, meats, fish, beans

6-ounces of wild salmon has about 34 grams of protein and is naturally low in sodium, and contains only 1.7 grams of saturated fat.

(3) Salmon and other fatty fish are also excellent sources of omega-3 fats, a type of fat that’s especially good for the heart.

Alternatively, a cup of cooked lentils provides about 18 grams of protein and 15 grams of fiber, and it has virtually no saturated fat or sodium. (3)

Eating even small amounts of red meat, especially processed red meat, on a regular basis is linked to an increased risk of heart disease and stroke, and the risk of dying from cardiovascular disease or any other cause.

Replacing red and processed red meat with healthy protein sources such as poultry, fish, or beans seems to reduce these risks.