Nutrition Basics Roseville & Sacramento Medical Centers Nutrition Advice (916) 614-4979 or NVnutritionadvice@kp.org

Health Education Department – Nutritional Services

mailto:NVnutritionadvice@kp.org

Objectives

To encourage regular, well-balanced meals with a variety of foods To provide tools necessary to plan healthy meals

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What would you like to get

out of this class?

3 November 7, 2016 | © 2011 Kaiser Foundation Health Plan, Inc. For internal use only.

Healthy Eating

Regular, well-balanced meals Healthy food choices Fewer sweets and “junk food” Appropriate portion sizes

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Dietary Guidelines Balance Calories Enjoy your food, but eat less. Avoid oversized portions.

Foods to eat more often Make half your plate fruits and vegetables. Make at least half your grains whole grains. Switch to fat-free or low-fat (1%) milk or unsweetened soy, almond or

rice milk.

Foods to eat less often Cut back on foods high in solid fats, added sugars and salt Compare sodium in foods like soup, bread, and frozen meals—and

choose foods with lower numbers. Drink water instead of sugary drinks.

5 November 7, 2016 | © 2011 Kaiser Foundation Health Plan, Inc. For internal use only.

The Plate Method fruit

(1/2 cup

or tennis ball size)

1/2 plate

vegetables

1 cup milk or light yogurt

1/4 plate fish, poultry, lean

meat, vegetable

protein

1/4 plate grain,

bean, starchy

vegetable, bread

Food label Check the serving size and number of servings

Check calories if you like

Limit these nutrients: Fats, Cholesterol, Sodium

Quick guide to % Daily Value 5% or less is low

20% or more is high

Get enough of these nutrients:

Vitamin A, Vitamin C, Calcium, Iron

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Limit Sodium

Aim for less than 2,300 mg of sodium daily One teaspoon of salt = 2,300 mg of sodium Average American eats 2,900 - 4,300 mg/day

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High Sodium Foods

Seasonings

Salt and seasoned salt Garlic salt Celery salt Lemon pepper Onion salt Accent Monosodium Glutamate (MSG) Bouillon Packaged seasonings

Bottled Sauces

Catsup Soy s auce Fish sauce BBQ sauce Steak s auce Worcestershire sauce Salad dressing (more than 1 Tbsp)

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More high sodium foods

Cured meats (ham, bacon, sausage, pastrami, hot dogs, lunch meats, smoked meats/fish) Canned goods (soups, vegetables, meats, tuna, beans) Salted snack foods (chips, pretzels, crackers, nuts) Frozen TV dinners and packaged meals Baked goods Other foods (bread, pickles, olives, cheeses, sauerkraut, buttermilk, restaurant foods)

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Small changes make a large difference

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Eating Out

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Tips for eating out Ask for water, low-fat or fat-free milk, unsweetened tea, or

other drinks without added sugars. Start your meal with a salad. Ask for salad dressing on the side and use it in moderation. Ask for whole wheat bread, brown rice or corn tortillas (any

whole grain). If portions at a restaurant are larger than you want:

– Order an appetizer or a side dish only. – Share with a friend or family member. – When food is delivered, set aside half the entrée to take home. – Resign from “clean your plate” club. When you’ve eaten enough,

leave the rest. www.healthydiningfinder.com

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http:www.healthydiningfinder.com

Healthier foods are lower in CALORIES Comapare healthy foods to other foods with the same calorie value.

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What’s in your snack?Compare healthy snacks vs. high calorie snacks

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What’s in your drink?

Compare sugar in various drinks.

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Limit added sugars (sweets)

Men: 150 Calories per day or 9 teaspoons per day (36 grams per day) Women: 100 Calories per day or 6

teaspoons per day (24 grams per day)

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Assessing your needs

www.choosemyplate.gov www.supertracker.usda.gov www.calorieking.com www.myfitnesspal.com www.loseit.com

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http:www.loseit.comhttp:www.myfitnesspal.comhttp:www.calorieking.comhttp:www.supertracker.usda.govhttp:www.choosemyplate.gov

Based on the lnfonnatlon you provided, this Is your dally r&ommended amount for each food group.

Make haH your grains whole A im for at least 3 ounces of whole g rains a day

Vary your veggies

Aim for these amounts each week: Dartc. green veggies = 1 112 cups

Red & orange veggies = 5 112 cups

Beans&peas = 1 112 cups

Starchy veggies = 5 cups

Other veggies = 4 cups

Find your balance between food and physical activity

Be physically active for at least 150 minutes each week

Your results are based on, a 2000 Calorie pattern.

Focus on fruits

Eat a variezy of fruit

Choose whole or cut-up fruits more often than fruit juice

Get your cak ium-rich foods Dr ink fat-free or low-fat 11%) milk, for the same amount of calcium and other nutrierits as whole mi lk, but less tat and Calories

Select fat"free or low-fat yogurt and cheese, or try calcium-fonified soy products

Go lean with protein

Twice a week, make seafood the protein on your plate

Vary your protein routinechoose beans, peas, nuts, and seeds more often

Keep meat and poultry portions small and lean

Know your limits on fats, sugars, and sodium

your allowance for o ils is 6 teaspoons a day. Limit calories from solid fats and added sugars to 2 60 Calories a day. Reduce sodium intake to less than 2300 mg a day.

This Calorie level is only an estimate of your needs.. M onitor your body weight to see if you need to adjust your calo rie intake.

fl& KAISER PERMANENTE"

My food plan

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Check how you did today and set a goal to aim for tomorrow

Write i n Your Food Choices fo.-Today

Food Group Tip

Make at least half your grains whole g ra ins

. era II

A im for variety every day p ick vegetables from sev subgroups: Dark green, red & orange, beans & p starohy, and other veggies

eas,

Select fresh, frozen, canned, and dried fruit more often than juice

Include fat-free and

A im for variety-dloose seafood, lean meat & poultry, beans, peas, m.1 and seeds each week

IS,

OU

-

-

How did you do today? 0 Great 0 So-So 0 Not so Great My food goal for tomorrow is :

Based on a 2-000 Calorie pattern. Your Goals Are: -6 ounce equivalents ( 1 ollllce equivalent is abolJ[ 1 slice bread; 1 01J1oe ready-to-eat cereal; or V2 cup oooted rice, pasia, or cereal!

2 ¥2 cups ( 1 cup is 1 cup raw or cooked vegeTab le~ 2 cups leafy salad grems, or 1 cup1 ooqi, vegetable puioel

= 2 cups 11 cup is 1 c~ ra.v or cooked fruit, V2 cup dried rrui~ or 1 cup 1 oo:lb fruit juice)

3 cups. ( 1 cup is 1 CLIP milk, yogu~ or foniied scy beverage; 1 V2 ounces natural cheese; or 2 ounces processed cheese>

5 ¥2 ounce equivalents ( 1 Ollllce equivalem is 1 0L111oe lean mear, poduy, or seafood; 1 egg; 1 Tbsp peanut burrer; 11. cup cooked beans or peas; or 1/:2 ounce nutS or seeds)

Be physically active for at feast 150 minutes each week.

Match Your Food Choices witti Each Food Grou,p

Some foods and drinks, suc"h as sodas, cakes, cookies, donuts, ice creall\ and candy, are high in fats and sugars. Limit your imake of these.

-

Estimate Your Total

ou:nce equiva'lents

cups

cups

cups

ou:nce equiva'lents

minutes

fl& KAISER PERMANENTE"

My daily food plan worksheet

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Resources Nutrition Advice: 916-614-4979 or

NVnutritionadvice@kp.org

Health Education Department- MyPlate Plant to Plate cookbook (includes videos) The Ultimate Diabetes Meal Planner Other classes

– Diabetes Nutrition class – Managing Your Weight class – Plant-Based Nutrition class

www.healthydiningfinder.com Online Health Coach: SMART eating

– kpdoc.org/healthcoach 21 November 7, 2016 | © 2011 Kaiser Foundation Health Plan, Inc. For internal use only.

http:www.healthydiningfinder.commailto:NVnutritionadvice@kp.org

Nutrition Basics�Roseville & Sacramento Medical CentersObjectivesWhat would you like to get out of this class?Healthy EatingDietary GuidelinesThe Plate MethodFood labelLimit SodiumHigh Sodium FoodsMore high sodium foodsSmall changes make a large differenceEating OutTips for eating outHealthier foods are lower in CALORIES�Comapare healthy foods to other foods with the same calorie value.What’s in your snack? �Compare healthy snacks vs. high calorie snacksWhat’s in your drink?�Compare sugar in various drinks. Limit added sugars (sweets)Assessing your needsMy food planMy daily food plan worksheetResources