DaVita -Celebrating National Nutrition Month ® 2014. Connecting Our Village and Communities to Better Health.
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Join DaVita Dietitians in celebrating National Nutrition Month ® March 2014. Connecting Our Village and Communities to Better Health. This slideshow offers tips and suggestions from DaVita Registered Dietitians on how to live better, healthier lives.
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DaVita -Celebrating National Nutrition Month ® 2014. Connecting Our Village and Communities to Better Health.
- 1. Connecting our Village and Communities to Better Health Join DaVita Dietitians in celebrating National Nutrition Month® March 2014 © DaVita Healthcare Partners, Inc.
- 2. You have the opportunity to nourish your body every time you eat Choose Wisely. The choices you make today impact tomorrow. © DaVita Healthcare Partners, Inc.
- 3. EATING HEALTHY ON A BUSY SCHEDULE • Grill instead of frying • Buy ready-made salads • Add vegetables to a bowl of low-sodium canned, frozen, prepared or dried soup • Pack healthy snacks • Make a quick stir-fry using vegetables, olive oil and low-sodium soy sauce © DaVita Healthcare Partners, Inc.
- 4. Get Smart with Smart Technology Healthy Apps and Devices Apps to Track/Monitor Food Intake My Fitness Pal Lose It Apps to Track Activity Map My Fitness (Run, Ride, Walk) Endomondo Smart Devices to Monitor & Share Activity Fitbit Force, Nike Fuel Band, Jawbone Up © DaVita Healthcare Partners, Inc.
- 5. Want to Eat Less at Mealtime? Try this tip : Hold your eating utensil with your non-dominant hand or try using chopsticks You can eat 30% less! © DaVita Healthcare Partners, Inc.
- 6. Feeling Hungry? Drink a Large Glass of Water – Thirst can be disguised as hunger © DaVita Healthcare Partners, Inc.
- 7. Enjoy . . . Buy Fresh kale that is deep green with firm leaves Prepare FILL UP WITH FIBER • It's very satisfying & most Americans don't get enough • 1 cup of kale has less than 40 calories, but 5 grams of fiber! Rinse, chop and steam for 5 minutes Try Omelet with egg whites, red pepper, kale & feta cheese Whole-wheat pasta tossed in olive oil, garlic and lemon juice with kale Crazy about Kale © DaVita Healthcare Partners, Inc.
- 8. Where to Find Vitamin D Recommended amount (RDA) = 400 – 800 IU • If you live at a latitude north of San Francisco to Philadelphia you may be at risk for deficiency Sources of Vitamin D: • • • • Sun exposure (10-15 minutes) 3000 IU 8 oz Fortified Milk 124 IU 3 ounces Sockeye Salmon 447 IU 1 Egg yolk 41 IU © DaVita Healthcare Partners, Inc.
- 9. Regular Folks GO For Fiber How much fiber do I need? • 25-35 grams of fiber a day – most Americans consume only 10-15 grams What are good sources? • Beans • Whole grains • Fresh fruits and vegetables • Nuts and seeds © DaVita Healthcare Partners, Inc.
- 10. First Things First First, include a good-size serving of colorful vegetables at every meal Eat your veggies (all of them!) first.. because you •Eat less when you fill up with veggies •Get lots of vitamins, minerals, and phytochemicals from veggies © DaVita Healthcare Partners, Inc.
- 11. Are you REALLY buying WHOLE GRAIN FOODS? The Only Way to Know is to Read the Fine Print ! – First ingredient is 100% whole grain – Look for the % Whole Grain stamp © DaVita Healthcare Partners, Inc.
- 12. Raising the Bar They May Taste Good - but are they Good For YOU? Read the label: Many contain LOTS of sugar and processed ingredients Check the calories: Most are at least 200 calories! © DaVita Healthcare Partners, Inc.
- 13. Do the “FAT” Math Ground Beef Label Reading – 70 % Lean = 30% FAT – 80 % Lean = 20% FAT – 90 % Lean = 10 % FAT – 95% Lean = 5 % FAT It ALL ADDS UP… Where? © DaVita Healthcare Partners, Inc.
- 14. Shake Away the Salt Salt causes calcium to be leached from the body, harms arteries and affects blood pressure Put down the salt shaker and replace it with herbs and spices © DaVita Healthcare Partners, Inc.
- 15. K(NO)w the Numbers DAILY Sodium Intake should be below 2300 mg 1 Hot Dog = 580 mg 2 Slices of Bologna = 508 mg 1 can of Chicken noodle soup = 1740 mg 1 cup Macaroni and Cheese = 820 mg 1 Teaspoon Soy Sauce = 307 mg 1 Teaspoon Salt = 2325 mg Avoid Processed and Fast Foods © DaVita Healthcare Partners, Inc.
- 16. Just Get Physical! Get Physical Impact • Small Steps = Big – Start with ONE STEP • Each day, take a small step – Work positively impact your to toward 10,000 per day well-being • New–Direction toward taking Work over time 10,000 steps each day – MOVE toward a healthier lifestyle • Move your body toward a – FEEL BETTER with each step Healthy Lifestyle in your new will enhance your – Activity direction overall sense of well-being © DaVita Healthcare Partners, Inc.
- 17. Good for the Body Good for the Budget Good for the Planet Try Going Meatless on Mondays Just say NO to Red Meats and don’t CHICKEN out! Good, healthy protein sources: Beans, Eggs, Tofu, Lentils, Seafood © DaVita Healthcare Partners, Inc.