Nutrition
Objectives 1. To train staff and or individuals on the benefits of good nutrition using the Food Pyramid and the Mass in Motion guidelines as the catalysts for making healthy food choices in order to maximize nutritional benefits. 2. Staff and individuals will understand how to prepare sound nutritional breakfasts, lunches, dinners, and snacks while meeting the fiber recommendations as well as sodium restrictions.
Objectives 3. Staff will be able to assist individuals to make sound food choices. Individuals will understand the benefits of making healthy food choices.
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Fiber Fiber is the part of the plant that the body cannot digest. Fiber is not a nutrient. 25-30 grams per day. Breakfast 25-30% Lunch & Dinner 30% - 35% Benefits of fiber: Decreases risk of heart disease Decreases constipation Keeps you feeling fuller longer Slows down the absorption of sugar Lowers cholesterol Prevents weight gain Helps with weight loss Decreases risk of colon cancer Fiber is found in: Whole grains whole grain breads (with at least 2 grams of fiber per serving) Whole grain pasta Brown rice Fruits Vegetables Beans Nuts Seeds Cereals
Salt (Sodium Chloride) Adult under 50 years should consume less than 2300 mg of sodium each day Adults over 50 years should consume less than 1,500 mg of sodium each day Sodium is a mineral found naturally in foods. Most of the sodium in our food comes from salt. Too much sodium increases risk for: High blood pressure (hypertension) Heart disease Stroke Kidney Failure Low-sodium foods include: Fresh or frozen fruits and vegetables Canned vegetables that are labeled reduced sodium Lentils Nuts Chicken Pork Beef Fish Rice Foods high in salt include: Soups Bouillon Salad dressings Sauces Pasta sauces Condiments Canned or dry dinner mixes Dessert mixes Frozen meals Canned vegetables Packaged cookies and crackers Smoked/canned meat and fish products, such as: Tuna Cold cuts Ham Corned beef Bacon Sausage Other high-sodium foods: Olives Bacon Relishes Teriyaki sauce Dills/pickles Soy sauce
Breakfast Calories 500-600 Sodium 575-690 mg Fiber at least 8 grams Fruit and Vegetables 1 serving Dairy 1 serving Meat and Beans 1-2 oz Whole Grains 2-3 servings Cold cereal and milk Non-fat yogurt with low-fat granola Hot cereal (oatmeal, cream of wheat) Carnation instant breakfast with milk Whole grain bagel with light cream cheese or jelly Orange juice blended with frozen fruit Non-fat cottage cheese and fruit English muffin with peanut butter Whole wheat muffin French toast Fresh, frozen, or canned fruit Eggs and toast Breakfast or cereal bar Pancakes Popcorn cakes with peanut butter Egg on a whole wheat bagel/muffin Whole wheat bagels
Pick one from each numbered group. Water to be offered. Packed Lunch Ideas 1. Dinner leftovers Vegetable salad Lean/low-sodium meat sandwich 2 slices Egg salad/tuna fish sandwich ¼ cup Reduced fat peanut butter and jelly sandwich Fruit salad and non-fat cottage cheese Low-sodium soup 2. Fruit ½ cup Raw vegetables with ½ cup dip/salad dressing Apple sauce ½ cup Canned fruit ½ cup Yogurt 4 oz. 3. Low-sodium pretzels 1 oz. Graham crackers 2 full sheets Whole grain crackers 5 Popcorn 2 cups Whole/multi-grain granola bar Other 4. 100% juice Vegetable juice Decaffeinated diet soda Seltzer water and juice Milk Other
Pick from 2 categories. Offer water with all snacks. Snacks Adults about 200-250 calories Sodium less than 215 mg per serving Fiber 2 grams or more per serving Sugar 10 grams or less per serving Dairy Protein Bread or Grain Products Fruit/Vegetables Skim milk 8 oz. 1% Milk 8 oz. Low-fat or non-fat, lowsodium cheese 1 oz. or 1 slice Low-fat or non-fat yogurt less than 4 oz. Cottage cheese ½ cup Beans less than 2 oz. Low-sodium deli meat 1 slice Hummus less than 2 oz. Bean dip less than 2 oz. Hard boiled egg 1 Low-sodium tuna Nuts 1/3 cup Nut butters Whole grain cereal ½ cup Whole wheat pita triangles Whole grain crackers 5 Whole grain bread 1 slice Rice cakes Popcorn 2 cups Muffin Whole wheat bagel Graham cracker 2 sheets of crackers Ginger snaps Low-fat/whole grain granola bar Whole grain chips Other Fresh fruit ½ cup Frozen fruit ½ cup Dried fruit ¼ cup Canned fruit in its own juice 6 oz. Carrot sticks ½ cup Celery sticks ½ cup Pepper slices ½ cup Applesauce w/ no sugar added 4 oz. 100% fruit juice 8 fl. oz. Vegetable juice 8 fl. oz. Other
Fluids Water is a perfect beverage choice: Keeps body temperature stable Helps flush the body of toxic wastes Aids in digestion of food and helps nutrients be absorbed by our body Helps repair and replace old cells Lubricates and cushions joints and cells Works with saliva to help us swallow food easily Helps in the reduction of constipation Water should be available at all meals and snacks in addition to other beverages regularly served. Other healthy beverages: 100% fruit juice Milk 1% or non-fat Soymilk less than 100 calories per 8 oz. serving Less than 25 calories per 8 oz. serving for beverages other than 100% fruit juice or milk: Yogurt drinks low-fat or non-fat Try adding seltzer, soda water, or water to 100% fruit juice to increase overall content without increasing calories. Add sliced fruits (lemon, lime, orange, or grapefruit) to water for flavor. For a refreshing change, make healthy shakes using non-fat milk or yogurt, fresh or frozen fruit, and ice.
RESOURCES www.mypyramid.gov www.webmd.com www.heart.org