Maximize your body with nourishing foods
- 1. Maximizing Your Body’s Endurance and Potential: Focusing on the Power of Nourishing Foods Kristen Johnson, PhD, RDN Assistant Professor and Nutrition Specialist University of Tennessee Extension Department of Family and Consumer Sciences Janie Burney, PhD, RDN Professor and Nutrition and Food Safety Specialist University of Tennessee Extension Department of Family and Consumer Sciences
- 2. Outline • What does it mean to follow a healthful diet? • Why is following a healthful diet good for us? • How can we find strategies that work for us to follow a healthful diet?
- 3. When you think of the power of food, what comes to mind?
- 5. Foods to include regularly… • Low-fat or fat-free dairy • Lean meat and poultry • Eggs • Whole Grains • Fish and seafood • Nuts and seeds • Beans and peas • Fruits • Vegetables • Oils They give our bodies the nutrients we need… • Calcium • Vitamin D • Potassium • Protein • Fiber • Carbohydrates • Vitamin E • Vitamin C • Omega-3 fats • And much more!
- 6. Get a variety of foods from all the food groups
- 7. Choose the right mix of foods for you Find your MyPlate plan: https://www.myplate.gov/myplate-plan
- 8. Eat meals and snacks regularly to maintain your energy, blood sugar levels, and hydration
- 9. Eat well and do other activities to maximize your health • Get enough sleep • Be physically active • Take time for yourself • Socialize with the important people in your life
- 10. • May help you live longer • Supports bone health at all ages and reduces bone loss as we age • Supports growth and reduces loss of muscles as we age • Supports our immune system • Supports health of our skin, eyes, and hair • Supports our digestive system • Supports brain growth • Supports brain health and may reduce risk for dementia as we age What can a healthful diet do for you?
- 11. What can a healthful diet do for you? • Maintain a healthy cholesterol level • Maintain a healthy blood pressure • Maintain a healthful weight • Lower risk of developing type 2 diabetes • Lower risk of developing breast, colon, or rectal cancer • Lower risk of develop heart disease • May support mental health, reducing risk and symptoms of conditions like depression and anxiety
- 12. Think about your eating routine…. Which foods are there? Which drinks are there? Are meals eaten regularly?
- 13. What can make eating healthfully hard?
- 14. Make a Plan Find a time and format that works for you Consider upcoming events that impact meals Check out what you have on-hand and what needs to be used Look at the sales, coupons, and deals at your local store Remember to include a variety of nutritious foods from all five food groups
- 15. Breakfast Gives us energy and nutrients to start our day Protein and fiber help us feel full and satisfied Aim for foods from three food groups Have a glass of water in the morning to help you stay hydrated
- 16. Eating While You’re on the Go Pack your lunch, this gives you more control of your meals and saves money! Sandwiches, wraps, salads, pasta salads are examples of portable foods and easy to eat in the heat Fruits and vegetables are nourishing and hydrating
- 17. Eating While You’re on the Go Look for ways to optimize nutrition • Whole grain bread or pasta • Fruit and vegetable sides • Water or unsweetened beverages vs. soda • Baked, roasted vs. fried • Oil-based sauces and dressings vs. cream-based Remember that foods/meals are part your overall eating pattern If fruits, vegetables, whole grains, etc. aren’t available, have them at your next meal
- 18. Snacks Can help manage blood sugar and hunger Include foods from at least two food groups • Whole wheat crackers and cheese • Fruit with peanut butter • Trail mix Plan ahead and bring snacks with you
- 19. Simple, Affordable Meals Nutritious meals do not have to be complicated! Make the most of leftovers Prepare in advance but remember to use ingredients and meals within 3-4 days Slow cookers, electric multi-cookers, and other appliances can save time Canned, frozen, and fresh ingredients are all good choices! Balance convenience with price Look for ways to optimize nutrition
- 20. Stay Hydrated Daily requirements for total water: Adult Males: • 3.7 Liters • About 13 cups from beverages Adult Females: • 2.7 Liters • About 9 cups from beverages Photo source: CDC NIOSH
- 21. Stay Hydrated While Working in the Heat Drink water Before Work • Drink 1 cup (8 oz) water every 15-20 minutes • About 4 cups (1 quart) an hour During Work Drink water After Work Drink 1 cup (8 oz.) of water every 15-20 minutes This is about 4 cups (1 quart) of water each hour
- 22. • Most of the time, water is all you need to stay hydrated as long as you are eating regular meals to replace salt that is lost during sweating. • A sports drink with electrolytes may be needed if you are sweating profusely for several hours • Caffeine in beverages likely will not affect your hydration status • Some beverages, like soft drinks, add calories and added sugar with little or no nutrients • Energy drinks often have high amounts of caffeine • Energy drinks can be dangerous, especially when you are working in the heat • Alcohol can cause dehydration • Avoid drinking alcohol within 24 hours of working in the heat
- 23. Foods Help us Stay Hydrated Too! Food % Water* Lettuce 95 Celery 95 Tomato 94 Grapefruit 91 Watermelon 91 Milk 90 Broccoli 89 Carrot 88 Apple 86 Yogurt 79 *Amount of water as percentage of weight
- 24. Set a Goal S - Specific M - Measurable A - Achievable R - Relevant T - Timely Example: I will drink one glass of water with breakfast on Monday, Wednesday, and Friday of this week.
- 25. Focus on your why…
- 27. 1 in 6 Americans
- 28. If you ... • Are pregnant • Are over 65 • Have a weakened immune system
- 30. Thank you and be safe!