Healthier Eating and Lifestyle

ChoicesBy: Ashley Sinkler and Dania Guerrero

Objectives1) The members will be able to

name all five food groups by the end of the teaching

1) The members will state at least one physical activity that they will participate in three times a week for thirty minutes per day by the end of the presentation.

1) The learners will demonstrate proper portions of food groups using visuals provided on behalf of educators by end of the lesson.

1) Learners will be able to express their feelings regarding healthier lifestyle changes.

State Your Idea of a Healthy Lifestyle

http://www.huffingtonpost.com/2010/07/03/5-nutrition-secrets-to-he_n_634085.html

The 5 Food Groups1) Dairy

1) Grains

1) Vegetables

1) Fruits

1) Protein

Dairy Most Dairy Group choices should be fat-free or low-fatDairy options:

- soy milk and almond milk- pudding- cottage cheese- cheese (cheddar, mozzarella, swizz, gouda, feta)

Daily Recommendations for men and women

- Ages 31-50 ( 3 cups)- 50 and older ( 3 cups)

Grains Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product.

Examples: -Bread- pasta- oatmeal, breakfast cereals, and grits- tortillas

Daily Recommendations Women

- Ages 31-50 ( 6 ounces)- 50 and older ( 5 ounces)- Both age groups minimum of 3 ounces per day

Men-Ages 31-50 ( 7 ounces)-50 and older ( 6 ounces)- Both age groups minimum of 3 ounces per day

Vegetables Any vegetable or 100% vegetable juice counts as a

member of the Vegetable Group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed

Daily Recommendations Women

- Ages 31-50 ( 2.5 cups)- 50 and older ( 2 cups)

Men- Ages 31-50 ( 3 cups)- 50 and older ( 2.5 cups)

Fruits Any fruit or 100% fruit juice

counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed

Daily Recommendations Women

- Ages 31-50 ( 1.5 cups)

- 50 and older ( 1.5 cups)

Men- Ages 31-50 ( 2 cups)- 50 and older ( 2 cups)

Meats and Proteins All foods made

from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group. Beans and peas are also part of the Vegetable Group

Daily Recommendations Women

- Ages 31-50 (5 oz)-50 and older (5 oz)

Men-Ages 31-50 ( 6 oz)

-50 and older ( 5.5 oz)

Choose My Plate vs. My Pyramid

VS

Visual Tips for Portion Sizes 1 cup = baseball ½ cup = light bulb 1/3 cup = 1 uncooked egg 2 tablespoons = golf ball 1 tablespoon = thumb 1 teaspoon = 1 penny 1 ounce = 4 dice 3 ounces = 1 deck of cards

Alternative Food Choices For meat: sirloin, poultry without skin, egg whites, fish

and shellfish, all trimmed cuts of vealVersus

Bacon, sausage, Frankfurters, luncheon meat, goose, or any organ meats, spare ribs, or corned beef, caviar, and beef brisket

For dairy: skim or 1% low-fat milk, non fat or 1% cottage cheese and yogurt, evaporated and non fat

Versus Whole or regular evaporated milk,

regular yogurt, cream half and half, whipped cream, and regular cheese

Alternative Food Choices Continued

For fruits and vegetables: fresh, frozen, dried, and canned but packed in own juice

Versus

Vegetables prepared in butter, cream, or sauce. Canned fruits packed in heavy syrup

For grains: whole wheat, Pumpernickle, rye, pita, rice cakes, soda crackers, kidney beans, soy beans, peas

Versus Croissants, Danish pastries, donuts, butter

rolls, and snack crackers ( peanut butter and cheese crackers)

Exercise Your Way Moderate physical activities include: Walking briskly

(about 3 ½ miles per hour) • Bicycling (less than 10 miles per hour) • Gardening (raking, trimming shrubs) • Dancing • Golf (walking and carrying clubs) • Water aerobics

Vigorous physical activities include: Running/jogging (5 miles per hour)

• Walking very fast (4 ½ miles per hour) • Bicycling (more than 10 miles per hour) • Heavy yard work, such as chopping wood • Swimming (freestyle laps) • Aerobics • Basketball (competitive) • Tennis (singles)

Begin the Journey to a Healthier You

There are many resources available: Sample menu that includes 15 recipes and the nutritional

content of each of the 5 food groupshttp://www.choosemyplate.gov/tipsresources/menus.html

Tips for eating outhttp://www.choosemyplate.gov/tipsresources/eating_out.html

Interactive daily food plan (personalizes a plan fit for you)http://www.mypyramidtracker.gov/planner/launchPage.aspx

Food tracker (gives feedback on your nutritional content and physical activity)http://www.mypyramidtracker.gov/Default.aspx?Module=3

Questions State the five food groups and give an example of

each. Name one measureable objective that is reasonable

for your lifestyle. Identify proper portion sizes using various materials

presented. Has your perception and willingness to adhere to a

healthier lifestyle changed?

" I can do all things through Christ which strengthen me" (Philippians 4:13)

References USDA. (2011). ChooseMyPlate. Retrieved August 4,

2011, from http://www.choosemyplate.gov/

John C Lincoln Cardiac Rehab Center Staff.(2009). My

Plate Planner [Brochure]. Deer Valley, Az: Author

John C Lincoln Clinical Nutrition Staff. (2011). Nutrition

guidelines for a healthy heart. [Brochure].

Deer Valley, Az: Author