Good Nutrition, The Recipe For A Healthy Life

By Kimberly Seelig, RD, CDN, CNSC

Overview: Learning Objectives/Activities

Follow a general, healthful diet Manage your weight responsibly Learn how to decipher food labels/nutrition

facts information

Dishing Up a Healthy Meal Using MyPlate

A General, Healthful Diet is a Plant-Based Diet

According to the American Cancer Society: Eat 5 or more servings of fruits or vegetables.

Choose healthy fats, including omega-3 fatty acids, rather than saturated fats or trans fats.

Select proteins that are low in saturated fat, such as fish, lean meats, eggs, nuts, seeds and legumes.

Opt for healthy sources of carbohydrates, such as whole grains, fruits and vegetables and legumes.

Fruits Eat at least 2 cups of

fruit per day

Choose whole fruits more often than juice.

Choose unsweetened fresh, frozen, dried, or canned fruits and 100% fruit juices

Vegetables Eat at least 2 ½

cups of vegetables per day

Choose fresh or frozen vegetables without added sauces, fats, or salts.

Choose vegetables of many colors

To follow A General, Healthful Diet Limit These…

Saturated and Trans Fat

Sodium Added sugars

What is Weight Management?

Weight Management Is obtaining and maintaining a healthy

weight.

It can be either weight loss, weight gain or weight maintenance.

It emphasizes a realistic weight goal.

Weight Management It focuses on health instead of only weight It promotes a gradual increase in physical

activity It encourages self-management and personal

responsibility It provides information on both nutrition and

behavior/lifestyle modification

Set small attainable goals which will lead to your long-

range goals

Goal SettingLet’s make SMART goals!

Examples of Smart Goals

Nutrition goals:

Drink 6-8 glasses (48-64 oz) water daily.

Eat 3-4 servings of fruits/vegetables a day 3 times per week.

Exercise goals:

Walk 3-4 days a week for 10 minutes. Each week add an extra 5 minutes until reaching 30 minutes.

Use resistance band (strength training) 2-3 times a week. 1 set (8-10 repetitions) for each muscle group.

Knowledge is Power! Be Aware of the

Following:Safe, maintainable weight loss

goals should be kept at 0-2 pounds per week.

3500 calories = 1 pound

So if you cut 500 calories from you typical diet each day, you can lose 1 pound in a week.

Deciphering food labels/nutrition facts

informationRefer to handout.

Do you have any questions or concerns for your

dietitian?

Thank you for your time!