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Portion Size“The Reality”

KSARNG Occupational Health OfficeKSARNG Occupational Health OfficeCapt Amy BlowCapt Amy Blow

Occupational Health ManagerOccupational Health Manager

“Nutrition For Everyday” Series- Lesson 2

-Objectives-

Review of Healthy Eating PlansReview Food GroupsMeal Portion Size based on Food GroupsOmega-3’sOatmeal Recipe

My Plate Eating PlanDASH Eating Plan- Drops Blood Pressure

Food Groups…

•Grains•Fruits•Vegetables•Dairy •Proteins

GrainsMake at least ½ of your grains- WHOLE GRAINS, not just Whole

Wheat…

What does that amount translate to? 1 ounce equals the following:1 piece of bread½ cup cooked rice½ cup cooked pasta½ cup cereal

Based on a 1800 Calorie Pattern

Daily Goal-

6 ounces

Fruits

Based on a 1800 Calorie Pattern

Daily Goal-

1 ½ cups

Select fresh, frozen, canned, and dried fruit more often than juice

1 cup is 1 cup RAW or COOKED fruit1/2 cup dried fruit1 cup 100% Fruit Juice

Vegetables

1 cup is 1 cup RAW or COOKED vegetables2 cups Leafy Green Salad Greens1 cup 100% Vegetable Juice

Based on a 1800 Calorie Pattern

Daily Goal-

2 ½ cupsVariety is KEY!

Pick from the subgroups- Dark Green, Red & Orange, Beans and Peas, Starchy, etc

DairyInclude Fat-Free and Low-Fat

dairy foods Everyday!Portions:

Based on a 1800 Calorie Pattern

Daily Goal-

3 cups

1 Cup is 1 Cup milk, yogurt, or fortified soy1 ½ Ounces Natural Cheeses2 Ounces Processed Cheeses

Protein Foods

Careful when measuring proteins, fats/oils can add up quick!Aim for variety, just like your vegetables…

1 Ounce is 1 Ounce Lean Meat, Poultry, or Seafood1 Egg1 Tablespoon Peanut Butter¼ Cup Cooked Beans or Peas½ Ounce Nuts or Seeds

Based on a 1800 Calorie Pattern

Daily Goal-

5 ounces

Physical Activity

A good plan would not be complete without…

Exercise!!!

Weekly Goal-

150 minutes!!!

Choose something that you LIKE and FITS into your life!!!

22 min. /day/7 days/wk

Or

30 min. /day/5 days/wk

Or

50 min. /day/3 days/wk

-Omega-3 Fatty Acids- Strong scientific evidence: ALA = DHA and EPA from fish/oil supplements:

- lowers triglycerides - slows build up of plaques- drops B/P slightly

Several trials have also have shown:- lower risk of heart attack- lower premature deaths

in people with known heart disease

Today’s Recipe Source: Flax Seed Oil & Walnuts

Well-known for their role in promoting

cardiovascular health

-Chilled Fruit Oatmeal-Ingredients:1 cup Quick Oats1 cup Fat Free Milk¾ cup Fat Free/Low-Fat Yogurt½ cup Fresh/Frozen Fruit½ cup Dried Fruit½ cup Nuts (sliced/chopped of choice)¼ cup Honey2 Tablespoons Flax Seed Oil or 1/4 cup Flax Seeds

Directions: Combine all ingredients and refrigerate for 4 hours before serving. Serve cold. Substitutes for individual taste preference.

-References- Centers for Disease Control and Prevention, http://cdc.gov/ U.S. Department of Health and Human Services, National Institutes of Health, National Heart, Lung and Blood Institute. http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/

-Summary-Healthy Eating PlansFood GroupsPortion SizesOmega-3’sFruit Oatmeal- RecipePortion Distortion

Questions?