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NUTRITION MADE SIMPLEInland Regional CenterValerie Mosher, RD

Confusing Messages Various diets – weight loss (numerous!!), highblood pressure, high cholesterol, diabetic,restrictions.Supplements Omega 3 FiberType of foods cause weight gain?Don’t eat before bedConflicting Salt? Sugar? Whole grain?Clever marketing – Don’t fall prey.

Food Labels1.2.3.Don’t LieLearn to readthemPay attention toingredients

Simple Ingredients

Messages of SALT“Don’t eat salt” “Don’t add salt” “avoid foods that contain salt.” Gourmet salts Seasalt? Kosher salt? Fleur de sal?

Why Worry About Sodium Intake? High sodium intake raises risk for:High blood pressure Other diseases High blood pressureis a serious matter!

Physiology of SaltSalt retains fluid Excess fluid keeps circulatory volumehigher than it should be. Excess fluid adds pressure on bloodvessel walls. Walls react to stress by narrowingand leaving less space for fluid that isalready cramped.

But I never use the saltshaker?!

Where Does Salt Intake ComeFrom?ProcessedfoodNaturallyOccurringAt the TableDuringCookingSalt intake comes mostly from processed foods andmeals that are eaten away from home.

Read the Label If a food contains5% or less of thedaily value forsodium, then it islow in sodium.

Salt made simple1.Avoid processed foods – 2.Majority of salt does not come from thesalt shaker it comes from processedfoods and restaurants.Keep eating out to a minimum.

#3 -Substitute Fresh forProcessed Processed orcanned deli meat,sausage, ham600 Fresh meat,poultry, fish62

Messages of SUGAR “Don’t eat sugar”“avoid high fructose corn syrup”“cut out sweets”“carbohydrates turn into sugar”“cut out carbohydrates”

Why worry about SUGAR? Provides calories with no nutrient benefits. Cause weight gain Weight gain if uncontrolled leads to diseases.Added to foods we wouldn’t expect.

Physiology of SUGAR Sugar is a simple carbohydrate.After digestion our bodies .1.2.3.Use it as energy – if needed.Stores in liver (glycogen) – if livers storagesare full.Stores as fat.

Sugar on the ingredient list Agave NectarBarley Malt SyrupCorn sweetenerCorn syrup, or corn syrup solidsDehydrated Cane JuiceDextrinDextroseFructoseFruit juice concentrateGlucoseHigh-fructose corn syrupHoneyInvert sugarLactoseMaltodextrin Malt syrupMaltoseMaple syrupMolassesRaw sugarRice SyrupSaccharoseSorghum or sorghum syrupSucroseSyrupTreacleTurbinado SugarXylose

Natural SugarsFruitHoneyAgave Provides our body with fuel and other benefitssuch as nutrients, fiber, antioxidants.

Sugar limit None is better. 6 – 10 teaspoonsper day. 30-50 grams perday.

Soda and Sugar 4 Grams 1 teaspoon 10 Teaspoons in Every12 oz Can 19

Obesity in a BottleLiquid vs. Food Calories32 oz. Cola – 400 caloriesFoods with 400 calories 2 bagels1 1/2 c. macaroni and cheese1 taco, 1 enchiladaRoast beef sandwich3 bowls of cereal, milk7 pancakes5 c. chicken noodle soup2 brownies20

Diet Soda Surprise Diet Soda May CauseWeight Gain Calorie-free Drink MayLeaveYou Hungry21

Sugar made simple1.2.3.Limit sugarChoose natural sugars.Drink skim milk, sugarless tea, and water,water, water!

Make Water Interesting Add Fruit Slices (Spa Water) Top with Juice Splash Use Juice Ice Cubes Try Carbonated Water23

Messages of Whole Grain “Don’t eat white”“Avoid all processed foods”“Choose 100% whole wheat”“Choose whole grain”

Whole grain Carbohydrates Simple - more easily digested. Fruit, white breads, white pastas, sugar, white rice.Complex – offer more satiety and morenutrition such as B & E vitamins and protein. 100% whole wheat, whole grain, brown rice,oatmeal.

100% or whole grain?Either Watch for ingredients!

Whole Grains made Simple1.2.3.Start your daywith wholegrains.Make at least 3carbohydratechoices wholegrains per day.¼ plate grains

Weight loss Cabbage diet, colon cleanse diet, HCG diet,Atkins diet, Dukan diet.Diet pillsWeight loss clinics: Jenny Craig, WeightWatchers, Nutri-System40 Billion dollars spent on weight loss products according tobusiness weekly.

Sleep.and lose weight in justa few eat whatever you want.5 pounds lost every night.

Weight Loss made Simple.Calories in calories out.2. Eat less.3. Move more.4. Set small goals and build onthem.1.

The following is a list of Physical Activity Guidelines for Adultswith Disabilities from the U.S. Department of Health andHuman Services: Adults with disabilities, who are able to, should get at least 150 minutes aweek of moderate-intensity, or 75 minutes a week of vigorous-intensityaerobic activity, or an equivalent combination of moderate- and vigorousintensity aerobic activity. Aerobic activity should be performed in episodesof at least 10 minutes, and preferably, it should be spread throughout theweek.Adults with disabilities, who are able to, should also do musclestrengthening activities of moderate or high intensity that involve all majormuscle groups on 2 or more days a week, as these activities provideadditional health benefits.When adults with disabilities are not able to meet the Guidelines, theyshould engage in regular physical activity according to their abilities andshould avoid inactivity.Adults with disabilities should consult their health-care provider about theamounts and types of physical activity that are appropriate for theirabilities.

Physical Activity made Simple BocceBowlingGolfHuntingKarateKayakingTai ChiDVD Workouts SportsWheelchair workoutsWalkingWalking uphillMaking your own gameKids playground gamesWii fitness or dancePlan a daily schedule and allow time for activity, stick to it.


Confusing Messages HerbalSupplements


Diet ordered restrictions Calorie restrictions 1500 1800Diabetic diet – reduced carbohydrateLow sodium – 2,000 mg. per dayHeart Healthy Low fatIncrease fruit and vegetableGluten Free diet Remove wheat, barley and rye


Calorie Needs 1500180020002200 Snacks 1 Carbohydrate1 ProteinMeals ProteinCarbohydrateFatVegetables

Food Groups 5 foodgroups.Protein Grains Dairy Fruit Vegetables

RDA - RecommendationsDaily - 3 meals and 2 snacksFood GroupPer dayPer mealGrains3-4 oz.1 oz. per mealDairy3 cups1 cup per mealProtein5-6 oz.2 oz. per mealFruit2 cups2 fruits per dayVegetable3 cups per day1 c. snack2 c. for 2 meals

Grains – 3-4 oz.MealBreakfast – 1 oz.1 ½ cup whole grain cerealLunch – 1 oz1 ½ cup whole grain pastaDinner – 2 oz.Small baked potatoWhole wheat roll

Dairy - 3 cupsMealBreakfast1 cup skim milkLunchYogurtEvening Snack1 cup skim milk

Protein – 5-6 oz.MealBreakfastLunchDinner1 cup skim milk2 oz. Diced chicken2 oz. Salmon

Fruit – 2 cupsMealBreakfast1 cup strawberriesAfternoon snack1 small apple

Vegetables – 2-3 cupsMealLunch1 cup Mixed vegetablesDinner2 cups salad

FatsMealBreakfast0LunchOlive oil for pasta saladDinnerDressing for salad1 tsp. butter for potato

One day meal planMealBreakfastCerealSkim milkStrawberriesLunchPasta Salad with vegetables ked potato with butterGreen saladWaterEvening snack1 cup milk

Keep things simple Whole foods are best.Serve fresh fruit and vegetables Choose fresh and lean meats Include dairy – if possible Move more!

Confusing messagesDon’t believe everything you hear. Be watchful for scams. Don’t fall prey to advertisingschemes.

THANK YOU Questions?Happy Valentines Day!

Cabbage diet, colon cleanse diet, HCG diet, Atkins diet, Dukan diet. Diet pills Weight loss clinics: Jenny Craig, Weight Watchers, Nutri-System 40 Billion dollars sp

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