Connecting our Village and Communities to Better Health Join DaVita Dietitians in celebrating National Nutrition Month ® March 2014 © DaVita Healthcare Partners, Inc.
May 14, 2015
Connecting our Villageand Communities to Better Health
Join DaVita Dietitians in celebrating National Nutrition Month ®March 2014
© DaVita Healthcare Partners, Inc.
You have the opportunity to nourish your body every time you eat
Choose Wisely.The choices you
make today impact
tomorrow.
© DaVita Healthcare Partners, Inc.
.
EATING HEALTHYON A BUSY SCHEDULE
• Grill instead of frying
• Buy ready-made salads
• Add vegetables to a bowl of low-sodium canned, frozen, prepared or dried soup
• Pack healthy snacks
• Make a quick stir-fry using vegetables,olive oil and low-sodium soy sauce
© DaVita Healthcare Partners, Inc.
Get Smart with Smart Technology
Healthy Apps and Devices
Apps to Track/Monitor Food Intake My Fitness Pal Lose It
Apps to Track Activity Map My Fitness (Run, Ride, Walk) Endomondo
Smart Devices to Monitor & Share Activity Fitbit Force, Nike Fuel Band, Jawbone Up© DaVita Healthcare Partners,
Inc.
Want to Eat Less at Mealtime?
Try this tip :
Hold your eating utensil with your non-dominant hand or try using chopsticks
You can eat 30% less!© DaVita Healthcare Partners,
Inc.
Feeling Hungry?
Drink a Large Glass of Water–Thirst can be disguised as
hunger
© DaVita Healthcare Partners, Inc.
ABUNDANT IN
ANTIOXIDANTS
Kale may help
decrease your risk
of heart disease &
cancers, & keeps
your immune
system strong
• It's very satisfying& most Americans don't get enough
• 1 cup of kale has less than 40 calories, but5 grams of fiber!
FILL UPWITH FIBER
Enjoy . . .Buy
- Fresh kale that is deep green with firm leaves
Prepare- Rinse, chop and steam
for5 minutes
Try- Omelet with egg
whites,red pepper, kale & feta cheese
- Whole-wheat pasta tossed in olive oil, garlic and lemon juicewith kale
Crazy about Kale© DaVita Healthcare Partners,
Inc.
Where to Find Vitamin D
Recommended amount (RDA) = 400 – 800 IU • If you live at a latitude north of San
Francisco to Philadelphia you may be at risk for deficiency
Sources of Vitamin D:• Sun exposure (10-15 minutes) 3000 IU• 8 oz Fortified Milk 124 IU• 3 ounces Sockeye Salmon 447 IU• 1 Egg yolk 41 IU
© DaVita Healthcare Partners, Inc.
Regular Folks GO For Fiber
How much fiber do I need?• 25-35 grams of fiber a day–most Americans consume only 10-15
grams
What are good sources?• Beans• Whole grains • Fresh fruits and vegetables• Nuts and seeds
© DaVita Healthcare Partners, Inc.
First Things First
First, include a good-size serving of colorful vegetables at every meal
Eat your veggies (all of them!) first..because you•Eat less when you fill up with veggies•Get lots of vitamins, minerals, and phytochemicals from veggies © DaVita Healthcare Partners,
Inc.
Are you REALLY buyingWHOLE GRAIN FOODS?
The Only Way to Know is toRead the Fine Print !
–First ingredient is 100% whole grain
–Look for the % Whole Grain stamp
100 %
© DaVita Healthcare Partners, Inc.
Raising the Bar
They May Taste Good - but are they
Good For YOU?
Read the label: Many contain LOTS of sugar and processed ingredients
Check the calories:Most are at least 200 calories!© DaVita Healthcare Partners,
Inc.
Do the “FAT” Math
Ground Beef Label Reading– 70 % Lean = 30% FAT– 80 % Lean = 20% FAT– 90 % Lean = 10 % FAT– 95% Lean = 5 % FAT
It ALL ADDS UP… Where?
© DaVita Healthcare Partners, Inc.
Shake Away the Salt
Salt causes calcium to be leached from the body, harms arteries and affects blood pressure
Put down the salt shaker and replace it with herbs and spices
© DaVita Healthcare Partners, Inc.
K(NO)w the Numbers
DAILY Sodium Intake should be below 2300 mg
1 Hot Dog = 580 mg
2 Slices of Bologna = 508 mg
1 can of Chicken noodle soup = 1740 mg
1 cup Macaroni and Cheese = 820 mg
1 Teaspoon Soy Sauce = 307 mg
1 Teaspoon Salt = 2325 mg
Avoid Processed and Fast Foods© DaVita Healthcare Partners, Inc.
Get Physical
• Each day, take a small step to positively impact your well-being– Work over time toward taking
10,000 steps each day
• Move your body toward a Healthy Lifestyle– Activity will enhance your
overall sense of well-being
• It’s all up to YOU
Just Get Physical!
• Small Steps = Big Impact– Start with ONE STEP–Work toward 10,000 per
day
• New Direction –MOVE toward a healthier
lifestyle – FEEL BETTER with each
step in your new direction© DaVita Healthcare Partners,
Inc.
Good for the BodyGood for the BudgetGood for the Planet
Try Going Meatless on Mondays
Just say NO to Red Meatsand don’t CHICKEN out!
Good, healthy protein sources:Beans, Eggs, Tofu, Lentils, Seafood
© DaVita Healthcare Partners, Inc.