This document provides information and tips for improving nutrition. It discusses the importance of variety in foods, explains how to use nutrition labels, and lists specific changes people can make to limit added sugars, sodium, and solid fats. Some key recommendations include planning meals with a variety of foods from all food groups; choosing whole grains, fruits and vegetables; limiting sweet desserts and snacks high in added sugars; and using nutrition labels to select lower sodium and lower fat options. The overall message is to focus on moderation and balance by making small, sustainable changes.
Do you ever get home from work, exhausted from your day, and then struggle to find something in your kitchen for dinner? Do you often have to resort to take-out or fast food because you didn’t plan anything in advance? In this workshop, we’ll discuss strategies for simple, healthy meal planning, keeping in mind factors such as time and budget.
A modifiable client handout describing how to eat healthy in your community. Includes contact information for local organizations providing SNAP and SNAP E&T application assistance and local organizations providing food assistance.
This presentation focuses on the Meal Planning and other topic related to planning a meal, I'm not a pro I just want to share to you my powerpoint presentation, maybe you can get some information here that you can probably use on your studies. Adios
Do you ever get home from work, exhausted from your day, and then struggle to find something in your kitchen for dinner? Do you often have to resort to take-out or fast food because you didn’t plan anything in advance? In this workshop, we’ll discuss strategies for simple, healthy meal planning, keeping in mind factors such as time and budget.
A modifiable client handout describing how to eat healthy in your community. Includes contact information for local organizations providing SNAP and SNAP E&T application assistance and local organizations providing food assistance.
This presentation focuses on the Meal Planning and other topic related to planning a meal, I'm not a pro I just want to share to you my powerpoint presentation, maybe you can get some information here that you can probably use on your studies. Adios
Meal planning becomes essential thing while planning diet.People's eating habits vary enormously and we must respect dietary freedom and diversity when making recommendations and the best way to achieve is to plan meals in relation to other food for the whole day
BY Lakendra singh maurya
Student of SHIATS,ALLAHABAD
Course= B.Sc.(hons.) Food Technology (Batch-2012)
this presentation include,
Importance of world food day and explaination of latest themes of world food day. it include all the objective of world food day.
Dr. Jonathan Spages - Balancing Food and Physical ActivityDr Jonathan Spages
Dr. Jonathan Spages has made many television appearances and radio interviews. He is also a prominent lecturer and author of the book "The Wellness Approach: The Secrets to Health Your Doctor is Afraid to Tell You"
Meal planning becomes essential thing while planning diet.People's eating habits vary enormously and we must respect dietary freedom and diversity when making recommendations and the best way to achieve is to plan meals in relation to other food for the whole day
BY Lakendra singh maurya
Student of SHIATS,ALLAHABAD
Course= B.Sc.(hons.) Food Technology (Batch-2012)
this presentation include,
Importance of world food day and explaination of latest themes of world food day. it include all the objective of world food day.
Dr. Jonathan Spages - Balancing Food and Physical ActivityDr Jonathan Spages
Dr. Jonathan Spages has made many television appearances and radio interviews. He is also a prominent lecturer and author of the book "The Wellness Approach: The Secrets to Health Your Doctor is Afraid to Tell You"
Most of the foods we eat, provide several nutrients. So to make a wiser diet plan, it is prudent to select a combination of foods that deliver a full contingent of nutrients for good health. Our major focus should be on selecting foods that will deliver all the essential nutrients without excessive energy intake. Food choices made over years influence the body’s health, and consistently poor choices increase the risks of developing chronic diseases.
Find quick and healthy recipes, nutrition tips, entertaining menus, and fitness guides to help you make smart choices for a healthy lifestyle from Cooking learn from www.zaiqa.com/recipes/pakistani/
Dr. Jonathan Spages is a respected nutritionist in New Jersey. He is describing here about Healthful Eating Patterns.Dr. Jonathan Spages received his Doctorate degree at Life University in Marietta, Georgia. He also served as President of the Pierce Results System Club.
Simplify your keto journey with effective meal planning strategies. Our guide to meal planning on keto empowers you to achieve your health and weight loss goals with ease. Learn how to curate a well-balanced menu that focuses on low-carb, high-fat options while providing the essential nutrients your body needs. Discover time-saving tips, smart grocery shopping techniques, and practical meal prepping ideas to ensure you stay on track with your keto lifestyle. Unlock the convenience of pre-planned meals that support your ketosis journey, allowing you to enjoy delicious, satisfying dishes while achieving optimal results. Take the guesswork out of meal planning and embrace a streamlined approach to keto living!
Counseling patients on healthy dietary patterns is challenging
Academy of Nutrition and Dietetics
Get the right nutrients
The US Department of Agriculture
DASH diet
Mediterranean diet
This webinar is hosted by the Nutrition & Wellness concentration area of the Military Families Learning Network. For full information and to access the recording of this session, visit https://learn.extension.org/events/3067
Eating right doesn't mean depriving yourself of the food, but preparing a healthy plate full of nutrition, fiber, vitamins, etc. It doesn't have to be complicated to pick the right items for your food plate. Depending on your meal time, the definition of a healthy plate differs. Swap your food with healthy meals or pick the right item while eating out to maintain a healthy lifestyle. Here we talk about the basics of healthy eating, myths about food to how can we get the right food while eating from restaurants or food stalls? Swipe to read more...
Global launch of the Healthy Ageing and Prevention Index 2nd wave – alongside...ILC- UK
The Healthy Ageing and Prevention Index is an online tool created by ILC that ranks countries on six metrics including, life span, health span, work span, income, environmental performance, and happiness. The Index helps us understand how well countries have adapted to longevity and inform decision makers on what must be done to maximise the economic benefits that comes with living well for longer.
Alongside the 77th World Health Assembly in Geneva on 28 May 2024, we launched the second version of our Index, allowing us to track progress and give new insights into what needs to be done to keep populations healthier for longer.
The speakers included:
Professor Orazio Schillaci, Minister of Health, Italy
Dr Hans Groth, Chairman of the Board, World Demographic & Ageing Forum
Professor Ilona Kickbusch, Founder and Chair, Global Health Centre, Geneva Graduate Institute and co-chair, World Health Summit Council
Dr Natasha Azzopardi Muscat, Director, Country Health Policies and Systems Division, World Health Organisation EURO
Dr Marta Lomazzi, Executive Manager, World Federation of Public Health Associations
Dr Shyam Bishen, Head, Centre for Health and Healthcare and Member of the Executive Committee, World Economic Forum
Dr Karin Tegmark Wisell, Director General, Public Health Agency of Sweden
Telehealth Psychology Building Trust with Clients.pptxThe Harvest Clinic
Telehealth psychology is a digital approach that offers psychological services and mental health care to clients remotely, using technologies like video conferencing, phone calls, text messaging, and mobile apps for communication.
Defecation
Normal defecation begins with movement in the left colon, moving stool toward the anus. When stool reaches the rectum, the distention causes relaxation of the internal sphincter and an awareness of the need to defecate. At the time of defecation, the external sphincter relaxes, and abdominal muscles contract, increasing intrarectal pressure and forcing the stool out
The Valsalva maneuver exerts pressure to expel faeces through a voluntary contraction of the abdominal muscles while maintaining forced expiration against a closed airway. Patients with cardiovascular disease, glaucoma, increased intracranial pressure, or a new surgical wound are at greater risk for cardiac dysrhythmias and elevated blood pressure with the Valsalva maneuver and need to avoid straining to pass the stool.
Normal defecation is painless, resulting in passage of soft, formed stool
CONSTIPATION
Constipation is a symptom, not a disease. Improper diet, reduced fluid intake, lack of exercise, and certain medications can cause constipation. For example, patients receiving opiates for pain after surgery often require a stool softener or laxative to prevent constipation. The signs of constipation include infrequent bowel movements (less than every 3 days), difficulty passing stools, excessive straining, inability to defecate at will, and hard feaces
IMPACTION
Fecal impaction results from unrelieved constipation. It is a collection of hardened feces wedged in the rectum that a person cannot expel. In cases of severe impaction the mass extends up into the sigmoid colon.
DIARRHEA
Diarrhea is an increase in the number of stools and the passage of liquid, unformed feces. It is associated with disorders affecting digestion, absorption, and secretion in the GI tract. Intestinal contents pass through the small and large intestine too quickly to allow for the usual absorption of fluid and nutrients. Irritation within the colon results in increased mucus secretion. As a result, feces become watery, and the patient is unable to control the urge to defecate. Normally an anal bag is safe and effective in long-term treatment of patients with fecal incontinence at home, in hospice, or in the hospital. Fecal incontinence is expensive and a potentially dangerous condition in terms of contamination and risk of skin ulceration
HEMORRHOIDS
Hemorrhoids are dilated, engorged veins in the lining of the rectum. They are either external or internal.
FLATULENCE
As gas accumulates in the lumen of the intestines, the bowel wall stretches and distends (flatulence). It is a common cause of abdominal fullness, pain, and cramping. Normally intestinal gas escapes through the mouth (belching) or the anus (passing of flatus)
FECAL INCONTINENCE
Fecal incontinence is the inability to control passage of feces and gas from the anus. Incontinence harms a patient’s body image
PREPARATION AND GIVING OF LAXATIVESACCORDING TO POTTER AND PERRY,
An enema is the instillation of a solution into the rectum and sig
How many patients does case series should have In comparison to case reports.pdfpubrica101
Pubrica’s team of researchers and writers create scientific and medical research articles, which may be important resources for authors and practitioners. Pubrica medical writers assist you in creating and revising the introduction by alerting the reader to gaps in the chosen study subject. Our professionals understand the order in which the hypothesis topic is followed by the broad subject, the issue, and the backdrop.
https://pubrica.com/academy/case-study-or-series/how-many-patients-does-case-series-should-have-in-comparison-to-case-reports/
R3 Stem Cells and Kidney Repair A New Horizon in Nephrology.pptxR3 Stem Cell
R3 Stem Cells and Kidney Repair: A New Horizon in Nephrology" explores groundbreaking advancements in the use of R3 stem cells for kidney disease treatment. This insightful piece delves into the potential of these cells to regenerate damaged kidney tissue, offering new hope for patients and reshaping the future of nephrology.
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The dimensions of healthcare quality refer to various attributes or aspects that define the standard of healthcare services. These dimensions are used to evaluate, measure, and improve the quality of care provided to patients. A comprehensive understanding of these dimensions ensures that healthcare systems can address various aspects of patient care effectively and holistically. Dimensions of Healthcare Quality and Performance of care include the following; Appropriateness, Availability, Competence, Continuity, Effectiveness, Efficiency, Efficacy, Prevention, Respect and Care, Safety as well as Timeliness.
Struggling with intense fears that disrupt your life? At Renew Life Hypnosis, we offer specialized hypnosis to overcome fear. Phobias are exaggerated fears, often stemming from past traumas or learned behaviors. Hypnotherapy addresses these deep-seated fears by accessing the subconscious mind, helping you change your reactions to phobic triggers. Our expert therapists guide you into a state of deep relaxation, allowing you to transform your responses and reduce anxiety. Experience increased confidence and freedom from phobias with our personalized approach. Ready to live a fear-free life? Visit us at Renew Life Hypnosis..
2. Objectives
•Identify 3 ways to increase the variety of
foods eaten.
•Explain how to use the Nutrition Facts label
to identify added sugars.
•List 3 changes that will help you limit
added sugars, sodium, or solid fats.
2
3. Definition of Variety
“A diverse assortment of foods and beverages
across and within all food groups and
subgroups selected to fulfill the recommended
amounts without exceeding the limits for
calories and other dietary components.”
3
Source: 2015-2020 Dietary Guidelines for Americans, Appendix 6. Glossary of Terms.
https://health.gov/dietaryguidelines/2015/guidelines/appendix-6/#v
10. Vegetable Subgroups
9/21/2017
Source: All about the Vegetable Group: https://www.choosemyplate.gov/vegetables
Dark Green Red and
Orange
Beans and
Peas
Starchy Other
Children
2-3 years old
4-8 years old
½ cup/week
1 cup/week
2 ½ cups/week
3 cups/week
½ cup/week
½ cup/week
2 cups/week
3 ½ cups/week
1 ½ cups/week
2 ½ cups/week
Girls
9-13 years old
14-18 years old
1 ½ cups/week
1 ½ cups/week
4 cups/week
5 ½ cups/week
1 cup/week
1 ½ cups/week
4 cups/week
5 cups/week
3 ½ cups/week
4 cups/week
Boys
9-13 years old
14-18 years old
1 ½ cups/week
2 cups/week
5 ½ cups/week
6 cups/week
1 ½ cups/week
2 cups/week
5 cups/week
6 cups/week
4 cups/week
5 cups/week
Women
19-50 years old
51+ years old
1 ½ cups/week
1 ½ cups/week
5 ½ cups/week
4 cups/week
1 ½ cups/week
1 cup/week
5 cups/week
4 cups/week
4 cups/week
3 ½ cups/week
Men
19-50 years old
51+ years old
2 cups/week
1 ½ cups/week
6 cups/week
5 ½ cups/week
2 cups/week
1 ½ cups/week
6 cups/week
5 cups/week
5 cups/week
4 cups/week
11. 11
Source: U.S. Food & Drug Administration, Changes to the Nutrition Facts Label
http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm385663.htm
14. Vary Your Veggies
• Plan meals to include different colored
vegetables throughout the week.
• Experiment with
different
vegetables
when preparing
healthy soups
and salads.
• Choose vegetables that are in
season, when possible.
15. Focus on Whole Fruits
• Pack a variety of different colored fruits as
snacks.
• Try recipes that
use fruits, such
as salads or
main dishes.
• Enjoy fruit in
place of sweets
for dessert.
17. Ways to choose whole grains more often:
• Try preparing a whole grain that is new to
you, such as brown rice instead of white.
• Switch to a whole grain bread or wrap for
sandwiches.
• Look for cereals and
snacks that use
whole grain flours.
19. • Substitute plant-based proteins in
recipes or try new recipes or cuisines that
use them.
How to Vary Your Protein Routine:
20. • Experiment with seafood by grilling or
baking fish in place of some other protein
food for dinner two times per week.
How to Vary Your Protein Routine:
22. • Try sweetening plain low-fat yogurt with
different types of fruits or whole grain
cereals.
• Make smoothies with fruit and fat-free milk
or yogurt.
How to Vary Your Dairy
23. • Sprinkle low-fat
or reduced-fat
cheese on top of
soups, stews,
and casseroles.
• Enjoy a healthy
snack of raw
veggies with dips
made from low-fat
yogurt or cottage
cheese.
How to Vary Your Dairy
24. Ways to Limit Added Sugars
24
• Enjoy fruit instead of
sweets for dessert
more often.
• Drink milk or
water in place
of a sugar-
sweetened
beverage.
• Choose foods and drinks with less added
sugars by using the Nutrition Facts label.
26. Dining Out
1) Plan ahead
2) Ask for what you want
3) Choose foods carefully
26
27. Ways to Limit Sodium
27
• Use the Nutrition Facts
label to compare foods
and drinks.
• Try lower sodium
versions of foods.
• Flavor foods with less
salt when cooking or at
the table.
28. 28
Ways to Limit Saturated and Trans Fats
• Choose low-fat and fat-free milk and dairy
products.
• Eat lean sources of protein foods.
• Include more plant-based oils in place of
solid fats.
• Limit sweet desserts and snacks.
30. Putting it all together:
30
• Be creative by swapping out different
fruits, vegetables, whole grains,
lean proteins, and low-fat or fat-free
dairy foods when preparing recipes.
• Use the Nutrition Facts label to choose
healthier foods and drinks.
• Limit sources of added sugars, sodium,
saturated fat and trans fat.
31. Putting it all together:
31
• Plan meals with servings from all of the
5 food groups whenever possible.
37. 37
During National Nutrition Month®
Put Your Best Fork Forward by…
• Creating an eating style that
includes a variety of your
favorite, healthful foods.
Visit www.eatright.org/nnm for
more information.
Each year during March, we celebrate National Nutrition Month® by focusing on the importance of making informed food choices and developing sound eating and physical activity habits.
“Put Your Best Fork Forward” is the theme for 2017 which serves as a reminder that each one of us holds the tool to make healthier food choices. Making small changes during National Nutrition Month® and over time, helps improve health now and into the future.
At the end of today’s session, each of you will be able to:
Identify 3 ways to increase the variety of foods eaten.
Explain how to use the Nutrition Facts label to identify added sugars.
List 3 changes that will help you limit added sugars, sodium, or solid fats.
Variety- we are blessed to have so many different varieties of fresh foods available to us all year long. However most Americans eat corn, green beans, and potatoes instead of including all the other vegetables we have access to. So what is variety?
According to the 2015-2020 Dietary Guidelines for Americans, variety is defined as, “a diverse assortment of foods and beverages across and within all food groups and subgroups selected to fulfill the recommended amounts without exceeding the limits for calories and other dietary components.”
We’ll be talking more about these other dietary components later but for right now it’s important to realize that eating and drinking a variety of foods and beverages should not result in extra calories. To stay within our daily calorie limit, it’s likely that we will need to make some substitutions in order to increase our variety.
A variety of foods is important, because no one food or food group provides all of the nutrients our bodies need to grow and stay healthy.
There are 6 nutrients: water, protein, carbohydrate, fat, vitamins and minerals. Most foods and drinks provide some or all of those, only in different amounts.
For example, bell peppers are a good source of vitamin C, whereas yogurt and cheese provide higher amounts of calcium. Nuts and seeds are good sources of minerals, like magnesium and zinc, but they also contribute protein and healthy fats. Bananas are known for being a good source of potassium, a mineral many Americans don’t get enough of. Asparagus is too, but it also provides a good amount of a B vitamin, called folate, which is important for women of childbearing age.
There is some overlap, too. For instance, fruits, vegetables, and whole grains are all great sources of dietary fiber. And foods, like fish and chicken, provide protein, but fish are also good sources of heart healthy fats called omega-3s. Fatty types of fish are one of the few food sources of vitamin D - another nutrient many people are lacking. (Eggs are also a good source of protein and vitamin D.)
We don’t have time to discuss all the possible food combinations and the nutrients they provide, but hopefully this gives you an idea as to why eating a variety of them is important.
Source: http://forum.bodybuilding.com/showthread.php?t=158962253
This presentation is not encouraging having a larger variety of processed foods. We are already inundated with many choices of processed foods. Have you ever wondered why we need so many different types of cereal at the grocery store?
Having to make these choices overloads our system and makes it harder to make healthy choices. We will go for the easiest way to make the decision, rather than the healthfulness of the product. What can you do instead? Find a healthier product and stick to it. If you choose a less healthy option, choose a smaller box because you will be less likely to overdo on portion sizes.
Now we are going to discuss MyPlate, which represents the five food groups, as you can see on this slide, (Fruits, Vegetables, Grains, Protein, and Dairy). It acts as a reminder that everything we eat and drink matters. Each one of us has unique food likes and dislikes. Plus our nutrient needs can be different depending on our age, gender, activity, and health.
MyPlate and the Dietary Guidelines recommend that we eat a variety of foods from all of the food groups but also within each food group.
This is especially important within the Vegetable group, since many Americans don’t eat enough or they tend to eat the same kinds. There are weekly recommendations for the following vegetable subgroups: dark green vegetables, red and orange vegetables, beans and peas, starchy vegetables, and other vegetables.
So let’s talk about ways to increase the variety of vegetables we eat each week!
All vegetables are important, and it is recommended that we eat some every day. Children have smaller requirements, 1 to 1 1 /2 cups per day, girls and boys up to the age of 18 should eat 2 to 3 cups daily and the amount for most adults is the same (2 to 3 cups every day).
Surveys in the U.S. indicate that most people, no matter their age, fall short, and the most commonly eaten vegetables are potatoes and tomatoes. These 2 vegetables aren’t bad, but a lot of times they are made with added sugars, salt, and fat.
Plus, if those are the only 2 vegetables eaten regularly, then we’re missing out on the nutrients the other subgroups of vegetables provide.
Dark green vegetables, for example, are a great source of vitamin K, which is important for blood clotting and bone health. (Some people need to monitor their vitamin K intake when taking certain medications, like blood thinners.)
Red and orange veggies provide nutrients that help keep our eyes healthy.
Beans and peas are not only considered vegetables, but they can also be good sources of plant-based protein. This is especially important for people who follow vegetarian or vegan diets.
We don’t need to eat all of these sub-groups each and every day, instead it’s recommended that we include several servings every week.
As you can see on this slide, the recommended amounts for each vegetable subgroup are different. The amounts are also different depending on your gender and age. That’s because boys and girls have different calorie needs, as do men and women. These are just general recommendations. Individuals who are more active or have health conditions might have different calorie and nutrient needs.
It’s also important to keep in mind that all forms of vegetables are encouraged. Most people think only fresh vegetables matter, but the truth is canned, frozen, and 100% vegetable juice also count as servings. That means the vegetables can be either cooked or raw. Of course, some types of vegetables are only eaten one way. For example, potatoes are always cooked; whereas carrots can be eaten raw or cooked.
How the vegetables are prepared is equally important. They all start out healthy. However, adding ingredients like sauces or seasonings can add extra calories, salt, and saturated fat. Frozen and canned varieties might also have added sugars or salt. Look for words on the label that indicate “No Salt Added”, “Low Sodium”, or “Reduced in Sodium”.
The Nutrition Facts Label will also help you determine how much salt (sodium) the food contains. In the future, the Nutrition Facts label will also list the amount of added sugars.
The image on the left shows the Nutrition Facts label as it appears today. In the future (and by 2018), most foods and drinks will display the new label, which is shown on the right.
As you can see, a lot of the information will be the same.
The main changes to the new Nutrition Facts Label include:
Servings per container will be listed above serving size.
In some cases, the serving size will be different than serving sizes listed in the past (and will better reflect the amount people normally consume).
Nutrition information will be listed for both serving size and servings per container if it is a food or drink that could be consumed as a single serving. (An example of this would be a 24 ounce beverage. A lot of people consider this to be a single serving, so you will be able to see the number of calories, etc. if you drink the serving size that is listed or the entire amount.)
Added sugars will be listed, allowing you to see the difference between the amount of naturally occurring sugars compared to the amount of sugars that have been added.
Vitamin D will be required on the label (instead of Vitamin A).
Vitamin C is no longer required to be listed.
The amount of Potassium will also be required.
Some of the % Daily Values will also be different.
So even though the Nutrition Facts Label will look a little different, how you use the label to make healthier choices will not change
The ingredients will also tell you if there are any added sugars. Some foods, like fruit and yogurt have naturally occurring sugars, while others have sugars added to them. Even foods that we think are healthy, like yogurt and cereals, for example, may have added sugars.
Words to look for, besides sugar, include: brown sugar, white granulated sugar, corn syrup, high fructose corn syrup, honey, maltose, sucrose, fructose, maltose. Those are just a few examples of added sugars.
Main Sources of Added Sugars in the U.S. are:
Beverages
Regular soft drinks, sports and energy drinks
Fruit drinks, like fruit punch
Sweets
Candy, cookies, cakes, donuts, pies, and ice cream
Source: MyPlate, What are added sugars? https://www.choosemyplate.gov/what-are-added-sugars
Now we’re going to discuss ways to include a variety of foods from all of the food groups.
These are just a few examples of ways to vary your veggies:
Plan meals to include different colored vegetables throughout the week.
Remember to choose vegetables from each of those subgroups (i.e., dark green, red and orange, beans and peas, starchy, and other)
Experiment with different vegetables when preparing healthy soups and salads.
Make a point to buy different vegetables, depending on what is in season. Chances are they will be more affordable, too.
Sign up for a CSA
Local Farmer’s Market
Try out new veggies at store
These are a few ways to increase variety of fruits:
Pack a variety of different colored fruits as snacks.
Whole fruits, such as apples, bananas, and oranges are really convenient, but individually packaged and already cut up fruit works, too. Just be sure to look for ones with 100% fruit juice and no added sugars.
Try new recipes that call for fruits, such as a mixed salad with sliced apples or pears. You can also add fruit, like berries and bananas, to oatmeal, muffins and even pancake batter.
Enjoy fruit in place of sweets for dessert more often.
These are a few examples of how to vary your grains, while increasing your intake of whole grain sources:
Try preparing a whole grain that is new to you, such as brown rice instead of white.
You can also experiment with other grains, like wild rice or quinoa.
A number of rice blends are available today, too. Or you can make your own, only the cooking times will likely be different.
Switch to a whole grain bread or wrap for sandwiches – there are so many different varieties available today to choose from. Just be sure to look for a whole grain flour of some type listed as the first ingredient (as opposed to an enriched one).
Another option is to look for ready-to-eat cereals, and even snacks, that are made with whole grain flours.
You can also add whole grain flour to muffins, quick breads, and batters to make pancakes or waffles. (Up to half of the amount of flour that is called for in a recipe can be substituted with a whole grain flour. The amount of leavening may need to be adjusted, though.)
Whole grains also provide other important nutrients, like the B-vitamins and some minerals. Refined grains are enriched with certain vitamins and minerals, but they lack dietary fiber. That’s why it’s so important that we include whole grains on a daily basis.
Buyer beware: Watch out for products with fiber added to them. If it is not naturally occurring, it probably isn’t as good for you. Some research has found that the gut microbiome benefits of added fiber is not beneficial like the naturally occurring fiber. Go for whole wheat as the first ingredient rather than added “functional” fiber. The functional fiber is just used for marketing.
“The Institute of Medicine recommends a daily fiber intake of 38 grams for men and 25 grams for women (5), which may come from dietary fibers, both soluble or insoluble, or the addition of “functional fibers” to the diet. The IOM defines functional fibers as non-digestible carbohydrates that have been isolated or extracted from a natural plant or animal source, or they may be manufactured or synthesized. Examples of functional fibers are psyllium husks, chitin from crustacean shells, fructooligosaccharides, polydextrose, and resistant dextrins. (6)
These functional fibers are often added to processed foods as a way to bulk up the fiber content for consumers looking to meet the IOM intake guidelines. A recent report by NPR commented that despite the lack of significant evidence linking fiber intake to health outcomes such as reduced heart disease or cancer, many consumers are buying foods that are fortified with synthetic fiber additives under the guise of health promotion. (7) Three grams of added fiber is enough to allow these food products to claim to be a good source of fiber, and the food industry has used these fiber guidelines as a way to increase their sales of grain-based products in particular. (8) “Source: https://chriskresser.com/myths-and-truths-about-fiber/
MyPlate recommends that we “choose a variety of lean proteins from both plant and animal sources”.
That’s definitely one way to help “Vary Your Protein Routine”.
Source: https://www.choosemyplate.gov/variety
One way to vary your protein routine is to:
Substitute plant-based proteins in recipes, such as a mixture of beans in chili.
You can make the recipes without any meat or substitute some of the beans in place of some of the meat, if you’d like.
Another option is to try meatless dishes when you eat out.
Many different cuisines offer foods made with beans and lentils.
Many Americans get enough protein on a regular basis. Although, some people like older adults may not. Vegetarian and vegan diets can provide adequate amounts of protein if they are well planned and include a variety of foods.
Another way to vary your protein routine is to:
Experiment with seafood by grilling or baking fish in place of some other protein food for dinner two times per week.
The cooking time will probably be less. The “What’s Cooking? USDA Mixing Bowl” is a great online resource for recipes: http://www.whatscooking.fns.usda.gov/.
“Women who may become pregnant, pregnant women, nursing mothers, and young children should avoid some types of fish and eat types lower in mercury. Call 1‑888‑SAFEFOOD for more information.”
Source: https://www.choosemyplate.gov/protein-foods-tips
Variety also applies to the dairy group, but choosing low-fat and fat-free versions of dairy foods and drinks is important, too.
Two ways to vary your dairy are:
By sweetening plain low-fat yogurt with different types of fruits or whole grain cereals.
This combination makes for a tasty treat, and if you portion it out in advance, then it becomes a convenient breakfast on-the-go or a healthy snack.
You can also make smoothies with fruit and fat-free milk or yogurt on other days.
These are a few more examples of how to vary your dairy:
Use cheese as a garnish by sprinkling a small amount on top of dishes, like soups, stews, and casseroles.
Look for lower fat and reduced fat options when possible, such as part-skim mozzarella.
For recipes that call for higher fat cheeses, try using a smaller amount. For example, extra sharp Cheddar has a stronger flavor, so you don’t need to use as much.
Try making or buying dips that use low-fat yogurt or ricotta or cottage cheeses. It’s a great way to eat more veggies and makes for a tasty, healthy snack.
Now we’re going to discuss changes that will help limit sources of added sugars, salt, and solid fats.
Based on what we have learned so far, what is one way we could limit added sugars?
Including milk or water in place of a drink with added sugars is another option.
Comparing foods and drinks by checking the nutrition facts label is definitely an important habit.
Budget your meals
Ask for condiments on the side, grilled versus fried, to-go box
Examples of high calorie- breaded, cheesy, rich, southern-style, crispy.
Ways to limit sodium, also known as table salt, include:
Using the Nutrition Facts label to compare foods and drinks.
Trying lower sodium versions of foods.
Another option is to look for nutrient claims, such as “Low Sodium” or “No Salt Added”.
Lower sodium versions of foods to consider include: soups, canned vegetables, 100% vegetable juices, and some already prepared foods.
Flavoring foods with less salt when cooking or at the table will also help reduce salt intake.
What are some ways to add flavor to foods without using salt?
Using salt-free seasoning blends
Adding dried or fresh herbs and spices
Saturated fats and trans fats are the last of the “other dietary components” we are going to discuss today.
Fat is an important nutrient and is required for various body processes and helps us absorb certain vitamins. However, some fats are considered to be healthier than others.
Plant-based fats that are liquid at room temperature, like vegetable oils, are the sources of fat that we want to include more often. These types of fats are called unsaturated fats.
Saturated fats are solid at room temperature and are found in fatty meats and higher fat dairy products.
Trans fats may be found in snacks, already prepared foods, baked goods, and some margarines. You can check the label for grams of trans fat or check the ingredients list for “partially hydrogenated oils”.
Ways to limit saturated fats and trans fat include:
Choosing low-fat and fat-free milk and dairy products.
Eating lean sources of protein foods.
Including more plant-based oils in place of solid fats.
Limiting sweet desserts and snacks.
Now, let’s talk about how to put all of this information that we discussed together.
Hopefully, you have noticed some overlap in terms of ways to eat a variety of foods from different food groups at one time.
That’s what’s great about MyPlate. There’s not just one way to eat healthy.
All of the 5 food groups are equally important. It’s up to you to decide how you want to combine those foods from each food group to develop your healthy eating style.
The MyPlate website (www.ChooseMyPlate.gov) offers ideas to help get you started with eating healthier, and the Academy’s website (www.eatright.org) is another great resource.
This is a summary of what we discussed today:
Be creative by swapping out different fruits, vegetables, whole grains, lean proteins, and low-fat or fat-free dairy foods when preparing recipes.
Use the Nutrition Facts label to choose healthier foods and drinks.
Limit sources of added sugars, sodium, saturated and trans fats.
Plan meals with servings from all of the 5 food groups whenever possible.
It helps us eat more of the nutrients we need, and meals and snacks that include several food groups also tend to be more satisfying.
Choose a smaller portion
Enjoy it less often
Make a healthy substitution
The last thing we are going to talk about today is how to go about making changes so they will last.
One of the best things you can do initially, is to “Focus on one small change at a time,” as MyPlate recommends. (Source: https://www.choosemyplate.gov/start-small-changes)
The changes you decide to make can focus on one food group or even one meal at a time.
It’s important to remember that “everything you eat and drink matters”. “Starting with small changes” can help you develop healthier habits that last.
To help you get started, try making 1 or 2 small goals at first.
The more specific they are, the better. For example, rather than saying, “I’m going to start eating more fruit”. It’s better to set a goal such as “I will eat fruit 3 days this week as a snack in the afternoon”.
Other examples include: “I will try one new recipe this week that uses a whole grain” or “I will drink low-fat milk or water with dinner every day this week”.
Any questions?
In closing, during this year’s National Nutrition Month®
Put Your Best Fork Forward by…
Creating an eating style that includes a variety of your favorite, healthful foods.
And remember, by making small changes over time, you can improve your health now and in the future.
Source: MyPlate, Start with Small Changes (https://www.choosemyplate.gov/start-small-changes).