Nutrition & Healthy Eating

   The topic for the January Resource Training was nutrition and healthy eating. BYU Dietetic students, Jill and Natalie, provided the following information on nutrition and healthy eating.

Healthy Eating

   The best way to eat healthy is to follow the food guide pyramid recommendations, drink an adequate amount of water, look at the nutrition facts on food labels, plan your meals, and focus on things that you like to eat.

Food Guide Pyramid


Food Pyramid

   The Food Guide Pyramid provides us with the recommended daily amount of servings we need of each food category to be healthy.

  • Breads, Grains and Rice: Should be foundation of your diet. 6-11 servings per day. Serving size is equal to one slice of bread, ½ cup rice, etc.
  • Fruits and Vegetables: At least 5 servings per day. Serving size is equal to one apple, ½ cup canned fruits or vegetables, ½ cup of fruit juice, etc.
  • Meats and Eggs: 2-4 servings per day. Serving size is the size of deck of playing cards. Need to watch fat content in meat.
  • Dairy: 2-3 servings per day. Serving size is a ½ cup of milk, etc. There is not much nutritional difference between whole and skim milk. Drink what tastes good to you.
  • Sugars, Fats and Oils: Should be eaten on a limited basis.

Water

   Drinking water is important. The average person should drink 6-8 glasses of water per day depending on physical activity and weight. It is always good to carry a water bottle around with you.

Meal Planning

   The best way to start meal planning is to take three days and write every thing you eat down. This will give you a good guide to what you are eating and where you can make healthy changes to your diet. Remember moderation and variety is important! Watch portion sizes and where you are getting your servings. There are many ways to get needed nutrients, vitamins, and minerals.

Weight Management

   When controlling weight, you must make a lifestyle change. You need to focus on a healthy weight. This will help prevent obesity related problems such as diabetes and heart disease. Quick weight loss or gain is unhealthy and usually isn't permanent. Healthy weight loss or gain (1-2 pounds per week) is slow, but can have lasting results. A pound of fat is comparable to 3,500 calories. In order to lose or gain a pound a week, a person must increase or decrease their calorie intake by 500 calories per day. A person wanting to gain weight should try to eat high calorie sacks, such as milkshakes, peanut butter, and cheese. A person wanting to lose weight should incorporate daily exercise to help them reduce their caloric intake.

Exercise

   Start out small and slow. Find things you like to do and little ways you can increase your activity. Focus on one goal at a time.