GOOD NUTRITION: AS EASY AS 1, 2, 3

Healthy Living: Lesson 1

Welcome!

Beverly Utt, MS, MPH, RD Registered Dietitian Wellness Coach and Smoking

Cessation Coordinator with the

MultiCare Center for Healthy Living

Email: Bev.Utt@multicare.org Phone: 253.301.5096

Today’s Class: Lesson 1

Good Nutrition: As Easy As 1, 2, 3

What we will cover: Program Overview Disease Prevention USDA MyPlate Goal setting

Why is nutrition important?

Poor diet is a known risk factor for the 3 leading causes of death: Heart disease, cancers, and stroke

– as well as for diabetes and high blood pressure

Researchers estimate that better eating habits could prevent as many as 35 percent of all cancer deaths.

Hardening of the arteries (plaque buildup) is an early sign of heart disease that begins in childhood & adolescence with increased blood cholesterol levels caused by poor diet.

Why is nutrition important?

Importance of nutrition for kids…. 1 in 3 children is currently overweight

or obese

It is estimated that 1 in 3 people born after the year 2000 will develop Type II Diabetes from poor eating habits

Many other children will face chronic obesity-related health problems like heart disease, high blood pressure, cancer, and asthma

Studies show that young people now, may not outlive their parents

Family History

Think to yourself if you have personally experienced, or if are you aware of a family history of any of the following?

High blood pressure Cancer Diabetes Overweight/Obesity Heart Disease Stroke

Healthy Habits

Healthful habits can help us prevent health problems or may help reduce their severity if they should occur.

Eating nutritious foods, like fruits and veggies

Managing weight Staying active And not smoking

Question to the group:

What do you think is meant when someone refers to “good nutrition”?

You may answer directly via the chat feature on the right

side of your screen

Former Food Pyramid 2005-2010

New USDA MyPlate - 2011

Loaded with vitamins and minerals to fight disease

Provides energy and fiber Enjoy raw, cooked, frozen,

canned, or 100% juice 1 ½ - 2 cups daily recommended

for adults, teens and older children 1 cup daily for children 2-3 1-1 ½ cups daily for children 4-8

MyPlate: Fruit

What counts as a cup?

1 cup = 1 fist or baseball

MyPlate: Fruit

MyPlate: Vegetables Loaded with vitamins and

minerals to fight disease Filled with fiber Enjoy raw, cooked, frozen,

canned, or 100% juice 2 ½ - 3 cups daily

recommended for adults, teens and older children 1 cup daily for children 2-3 1 ½ cups daily for children 4-8

MyPlate: Vegetables

What counts as a cup?

1 cup = 1 fist or baseball(Exception:1 cup leafy is ½ cup)

Calcium builds strong bones & teeth

Energy Sources: milk, yogurt,

cheese, dairy alternatives 3 cups daily recommended

for adults, teens and older children 2 cup daily for children 2-3 2 ½ cups daily for children 4-8

MyPlate: Dairy

What counts as a cup? 1 cup =

1 cup milk, yogurt, pudding 1 ½ ounces of cheese 2 slices of processed cheese

MyPlate: Dairy

MyPlate: Grains Whole grain goodness for

heart health Provides energy Fiber found in whole grains Sources: breads, pasta, rice,

cereal 6-11 ounces daily

recommended for adults, teens and older children 3-5 ounces recommended for

children ages 2-8

MyPlate: Grains

What counts as an ounce?

1 ounce = 1 slice bread ½ cup cooked pasta, rice or cereal 1 cup ready-to-eat cereal

Protein builds and maintains muscle

Rich in minerals needed for energy

Sources: chicken, fish, red meat, pork, eggs, nuts, seeds, beans, lentils, vegetarian meat alt.

5-7 ounces daily recommended for adults, teens and older children 2 ounces daily for children 2-3 4 ounces daily for children 4-8

MyPlate: Protein

What counts as an ounce? 1 ounce =

1 egg1 ounce meat1 tablespoon peanut butter2 tablespoons nuts, seeds¼ cup cooked, dried, beans and

lentils

MyPlate: Protein

Build a Healthy Plate

Make half your plate fruits and veggies

Switch to skim or 1% milk Whole or 2% milk for young

children

Make at least half your grains whole

Vary your protein sources

Be Watchful Eat fewer foods high in solid fats

Make major sources of saturated fats occasional choices

Try to avoid trans fats found in processed foods

Use heart healthy liquid fats when preparing foods

Choose foods and drinks with little or no added sugars About 10 packets of sugar in 12-oz soda Choose 100% juice

Look out for added sodium Add spices/herbs when cooking and less salt

Healthful Eating Habits Eat the right amount of calories for you

Get your personal daily calorie limit at www.choosemyplate.gov

Avoid oversized portions Cook more often at home when you’re in control Stop eating when satisfied, not full Drink plenty of water

Be Active! Be physically active your

way Pick activities you like and

start by doing what you can – 10 minutes or more at a time

Aim for 30 minutes a day Children and teens should

be active 60 minutes daily Find activities you can do

as a family Walking, biking, Frisbee,

swimming, others?

Note to Parents/Guardians

What you eat and drink, and your level of physical activity are important for your own health and also for your children’s health

You are your children's most important role model and they pay more attention to what you do than what you say

You can do a lot to help your children develop healthy habits for life

Baby Steps The key to good nutrition is variety and

moderation Over the next week, I challenge you to do the

following: Set one small goal for yourself and your family Plan at least one meal using 3 or more food groups

Contact us anytime:

Email: hope.roberts@multicare.org

Phone: 253.301.5097

THANK YOU!