Nutrition for a Healthy Lifestyle

Objectives

Upon completion of this session, you will:

• Understand the components and importance of a healthy diet

• Learn techniques and ingredients for heart and HIV friendly cooking

What is a healthy diet?

• One that maintains or improves overall health.• Emphasizes fruit, vegetables, whole grains and

low-fat dairy.• Includes lean meat, fish, poultry, beans, eggs

and nuts.• Low in saturated fat, trans fats, cholesterol,

salt and added sugar.

Benefits of healthy eating-

Why is it important?

• Effective weight loss solution.• Helps prevent and fight disease.• Fewer bleeds.• Reduces health care costs.• Increased energy levels and productivity.• Promotes a “go getter” lifestyle.

5 main components of a healthy diet

• Proteins• Carbohydrates• Fats• Vitamins & Minerals• Water

Proteins

• 10-35% of total calories should come from protein.

• Good sources:– Lean meat– Poultry & fish– Eggs– Low-fat cheese, yogurt & milk

Carbohydrates

• 40-65% of total calories should come from carbohydrates.

• Fiber is a type of carbohydrate.• Good sources of carbohydrates & fiber

– Fruits and vegetables– Whole grains, including brown rice– nuts

Fats

• 20-35% of total calories should come from fat.• 4 types of fat:

– Saturated fat– Trans fat– Polyunsaturated fat– Monounsaturated fat

Vitamins & Minerals

• Needed in smaller amounts by the body.• Play an important role in protecting cells from

damage.– Contribute to strong bones– Normal blood clotting

Water

• Essential for life• Needed to:

– Maintain normal blood pressure– Carry nutrients to cells– Act as a lubricant in joints– Maintain normal body temperature

What does a healthy diet look like?

MyPlate guidelines

• Portion control• At least ½ plate consists of fruits and vegetables• At least ½ grains should be whole grains• Fat free or low fat milk & dairy• Foods that are low in sodium• Choose water instead of soda or high sugar drinks

HEART HEALTHY & HIV FRIENDLY COOKING

Ingredients

• Fats– Choose fats high in Omega-3 fatty acids.

• raises HDL, lowers cholesterol• salmon, nuts, flax, olive oil, avocado

– limit fats that come from animal sources (saturated fat)

• replace with beans (high in fiber, low in fat)

• Fruits & Veggies– High in fiber– Lower cholesterol– Choose brightly colored fruits and vegetables as

they contain more vitamins

• Whole Grains– contain vitamins & minerals not found in refined

food.– digested slowly & stabilize blood sugars.– whole wheat, brown rice, oats, farro, quinoa

• Sodium (salt)– decrease sodium intake.– high sodium levels cause water retention that can

increase blood pressure.– used as a preservative in foods. Read labels.– choosing fresh foods is the best way to cut sodium

from diet.

Techniques for Healthy Cooking

• Steaming or stir frying• Baking, broiling, grilling or roasting• Poaching• Add herbs and spices

Other safety considerations

• Be sure to do thorough hand washing before and after handling food.

• Be sure work areas and surfaces are clean prior to and after use.

• Be sure eggs are cooked through and not runny.

• Be sure meat and poultry are cooked until no longer pink and to at least 165 degrees F. to prevent food borne illness like Salmonella and Listeria.

Summary

• A healthy diet consists of proteins, carbohydrates, healthy fats, vitamins & minerals and water.

• Adopting a healthy eating pattern will help keep you at an ideal weight, to be healthier, feel stronger and provide you with general wellness.

• Eating a variety of nutrient dense foods including bright colored fruits & vegetables, whole grains, poultry, fish, nuts and low fat dairy will provide you with the most benefit for heart healthy eating.

• Cooking foods naturally & thoroughly without adding any additional fat or sodium are the best ways to keep them nutrient rich, healthy and delicious.

THANK YOU!