Good nutrition for women starts with a well-rounded diet consisting of whole grains, fresh fruits and vegetables, healthy fats, and lean sources of protein. In addition, women have specific vitamin and mineral requirements throughout their lifespan to promote good health. This program will cover establishing good nutrition habits that will provide women with plenty of energy and the means for lifelong weight control.

1. Nutrition for Women Angel Alvarez, RD

7. “ Apple vs Pear” Origin Hot Countries Buttock (Black Africans) Hips (Mediterraneans) Navel (Certain Asians) Origin Cold Countries More Uniform Distribution of Fat Above the Waist Below the Waist

8. Body Mass Index (BMI)

10. Energy Balance

11. The following foods contain approximately 3500 calories

12. The following foods contain approximately 3500 calories 31 oz of cheddar cheese 34 C of corn flakes (without milk) 35 glasses (8 fluid ounces) of Kool-Aid® 37 tablespoons of peanut butter 39 containers of lite yogurt (6-oz containers) 43 apples (medium) 44 Oreo® cookies 45 fish sticks 50 C of carrots (boiled) 50 eggs 53 oz of pork chops (braised) 69 C of watermelon 71 oz of chicken breasts (skinless) 73 links of sausage 80 C of broccoli (boiled) 95 peaches (medium) 350 C of loose-leaf lettuce (shredded) 955 spears of asparagus 6 cheeseburgers (large), six burgers (fast-food style) 7 roast beef and cheese sandwiches (fast-food style) 8 slices of cheesecake (slice=1/12 of 9″ pie) 8 cups (C) of chicken salad (homemade) 8 sausage-and-egg muffin sandwiches (fast-food style) 9 slices of apple pie (homemade) (slice=1/8 of 9″ pie) 9 C of macaroni and cheese (from mix) 10 C of vanilla ice cream (rich) 10 chocolate milk shakes (10-ounce [oz] shake) 10 C of nonalcoholic eggnog 10 C of potato salad 12 Snickers® candy bars (2.16-oz size) 15 packets of M&M’s® (1.69-oz size) 16 C of long-grain rice 17 potatoes 18 cake doughnuts 18 strawberry Pop-Tarts® 18 C of enriched pasta 19 beef franks (2-oz franks) 19 slices of pepperoni pizza (1 slice=1/8 of 12″ pie) 21 oz of dry roasted almonds 22 servings of sour cream-and-onion potato chips (14 chips/serving) 22 C of whole milk 23 cans of cola or beer 25 C of chicken noodle soup

14. So How many Calories Do I need Per Day? Age and sex Not physically active* Physically active** Estimated total calorie need Estimated discretionary calorie allowance Estimated total calorie need Estimated discretionary calorie allowance Girls 14-18 years old 1800 calories 195 2000-2400 calories 265 to 360 Females 19-30 years old 2000 calories 265 2000-2400 calories 265 to 360 Males 19-30 years old 2400 calories 360 2600-3000 calories 410 to 510 Females 31-50 years old 1800 calories 195 2000-2200 calories 265 to 290 Males 31-50 years old 2200 calories 290 2400-3000 calories 360 to 510 Females 51+ years old 1600 calories 130 1800-2200 calories 195 to 290 Males 51+ years old 2000 calories 265 2200-2800 calories 290 to 425

20. Harmful Hormones Weight Control: Beyond In and Out

21. What determines your Daily Caloric Expenditure ? Metabolism 60-70% Digestion <10 % Activity Level 20-30%

22. Resting Metabolic Rate? Your RMR accounts for 60-70% of the total calories that you burn by regulating your body temperature, keeping your heart pumping and organs working.

23. “ Dieting” For effective lifelong weight loss, we need to focus on changing behaviors and creating healthy habits instead of the short term weight loss diets that are not effective and can be very dangerous

25. Food Guide Pyramid

28. Food Groups A Guide to Good Choices MyPyramid.gov

41. Anything Missing?

45. Nutrition and Pregnancy First Trimester Increased Calorie Needs: ____________________ Second and Third Trimester Increased Calorie Needs: ____________________ 0-100 kcal 300-450 kcal BONUS QUESTION Lactation: ____________________ 500 kcal

47. Recommended Iron Intake

48. What is a Healthy Diet? Food Group Foods Included in Group Counts as One Serving Recommended Servings/Day Key Nutrients Bread and Grains Whole grain or enriched breads and cereals Rice, pasta, and other grains 1-oz slice 1 oz 1/2 cup 9 or more servings daily - > 50% from whole grain sources Iron Folic Acid B-vitamins Fiber Carbohydrates Vegetables Dark green leafy vegetables Other raw or cooked veggies 1 cup 1/2 cup 4 or more servings daily Vitamin C Vitamin A Fiber Carbohydrates Fruit Fresh fruit Fruit juice (100%) Berries, melon Canned fruit Dried fruit 1 whole, small 3/4 cup 1 cup 1/2 cup 1/4 cup 3 or more servings daily - Fresh fruits are the best choice for fiber Vitamin C Vitamin A Fiber Carbohydrates Milk Milk and yogurt (non-fat/low-fat) Soy milk or yogurt Cheese 1 cup 1 cup 1-1/2 oz 4 or more servings daily Calcium Riboflavin Carbohydrates Protein Meat and Meat Alternatives Lean beef, pork, poultry, or seafood Beans or legumes Eggs Nuts and seeds Nut butter 2–3 oz 1/2 cup cooked 1 whole 1/3 cup 2 Tbsp 2 or more servings daily (1/2 cup beans, 1 egg, or 2 Tbsp peanut butter = 1 oz meat) Iron Protein Vitamin B6 Vitamin B12 Fat Other Foods Butter, margarine, oils, jams, desserts, dressings, cookies, soft drinks, candy, chips, snack foods Serving sizes vary; eat only in moderation No amounts recommended This group is a significant source of sugar, fat and sodium.

50. Nutrition & Bone Health

51. Recommended Calcium Intake

52. Food and Health Survey

55. Sources of Information Guiding Consumers’ Food & Health Practice

56. Very Few Americans Have Knowledge of The Amount of Calories They Should Get Per Day

57. Consumers Reported Use of Information on the Nutrition Facts Panel

60. Nutrition Information on Food Packages Fact-Based “ Better-for-You” Based

61. Familiarity with the Dietary Guidelines for Americans

62. Use of My Pyramid

63. Taste Number One Factor Influencing Purchases; Price Increases to an All-Time High

65. Reading Food Labels HOW MANY CALORIES ?

72. The New American Plate

78. COLOR YOUR PLATE

85. TOP 1 0 Foods FOR Women

86. TOP 1 0 10. Soy protein is found in products like tofu and soymilk to soy nut butter and cereal. Soy protein is heart healthy (helps lower &quot;bad&quot; cholesterol levels) and is rich in phytonutrients. Aim for up to 25 grams of soy protein per day. 9. Whole grains are high in fiber and therefore help stave off digestive problems that are so common in women. Try to incorporate more whole grains like brown rice, bran flakes, whole-grain breads, barley and quinoa into your diet. 8. Foods rich in Folate like asparagus, oranges, fortified cereals and beans. Folate is important during pregnancy for ensuring proper neural tube development of the fetus and has been shown to be important for heart health. Make sure to get the RDA of 400 micrograms (mcg) per day.

87. TOP 1 0 7. Cranberries and cranberry juice . The proanthocyanidins found in cranberries help prevent bacteria from sticking to the walls of the bladder, thus warding off urinary tract infections (UTIs). New research also suggests that cranberries may promote cardiovascular health . 6. Water . Though it's not a food, water is important for all metabolic processes in the body. It also helps with digestion, weight loss and improves the appearance of the skin. Drinking eight to 10, eight-ounce glasses of water each day is key, but eating foods with a high water content (like fruits and certain vegetables) will also contribute to your water intake. 5. Nuts are full of monounsaturated fats, which can help lower cholesterol levels, and polyunsaturated fats, which can help prevent heart disease. Plus, nuts are a good source of protein, calcium, phosphorus, zinc, copper, selenium, folate, vitamin E and vitamin A. Nuts pack a lot of calories into their tiny packages, so try to limit your serving to an ounce a day. That's 28 peanuts, 14 walnut halves and only 7 Brazil nuts.

88. TOP 1 0 4. Green leafy vegetables . This category of vegetable includes everything from kale to bok choy to darker lettuces. These vegetables provide important nutrients as well as fiber (aim for 20 to 35 grams each day) to the diet. Try to get at least three servings of vegetables each day. 3. Fruits rich in vitamin C . These include citrus fruits, strawberries, green and red peppers, collard and mustard greens, broccoli, spinach, tomatoes, potatoes, kiwi, guava and parsley. In addition to contributing to overall health, fruits rich in vitamin C, an antioxidant, have recently been linked to a decreased risk of coronary heart disease. Fit two to three servings (or more) of fruit into your daily diet. The RDA for vitamin C for women is 75 milligrams a day.

89. TOP 1 0 2. Iron-rich foods . Due to their monthly cycles, premenopausal women need more iron. Good sources of iron are garbanzo beans, lean beef, Swiss chard, tofu and dried apricots. Women need 12 to 15 milligrams of iron each day, compared to just 10 to 12 milligrams for men.

90. TOP 1 0 1. Calcium-rich foods . Calcium helps keep bones strong and along with regular weight-bearing exercise, helps to stave off osteoporosis. Good choices are low-fat dairy products, dark green leafy vegetables (kale, broccoli, collard greens), calcium-fortified soy products and tofu, calcium-fortified juices and calcium-fortified grains.

91. THANK YOU!