My Plate
Fruits
Vegetables
Grains
Protein
Dairy
The 5 food groups on MyPlate.
8, 8oz glasses of non-caffeinated beverages every day.
What is the rule of thumb - for how much fluids we should drink every day?
*BONUS
Prebiotic is a food source for bacteria. Example: oatmeal, greenish banana, garlic, onions, F/V and whole grains.
Probiotic is an actual living bacteria. Ex live an active cultures in yogurt, kefir, sauerkraut, Kimchi; Kombucha.
What is the difference between a prebiotic and a probiotic?
The top where it displays the service size and servings per container.
Where is the first place you should look on a food label?
Every single cell in our body needs fat, our brain is ~60% fat.
Why do we need fat in our diet?
trimming off any visible fat around the edges of pork chops & steak. Choosing cuts of meat that are lean, such as loin cuts. Watching for marbling and choosing the least amounts. Choosing low fat or fat free dairy foods.
Ways to "Go Lean, with Protein".
Our bodies are made up of mostly water.
Why is hydration important?
sugar that has been added to a food to increase it's sweetness. Not to be confused with naturally occurring sugar.
For example, white milk vs chocolate milk.
What is added sugar?
The nutrients at the top of the food label: Fat, Sodium, sugar.
What are the nutrients American's tend to get too much of?
Unsaturated fats such as: monounsaturated fats, polyunsaturated fats, and omega 3 fatty acids.
What are the heathiest types of fats?
Whole grain bread, pasta, flour. Brown rice. Oatmeal. Popcorn. Any ancient grain.
What are some examples of whole grains.
Memory problems, difficulty focusing, brain fog, headaches, fatigue.
What are some symptoms of dehydration?
granulated sugar (table), brown sugar, honey, molasses, beet sugar, corn syrup, high fructose corn syrup, maple syrup...
"-ose" words such as glucose, galactose, lactose, sucrose, dextrose, maltose, fructose.
What are sources of sugar in our food supply?
The nutrients at the bottom of the food label: Vitamin D, Potassium, Calcium and iron.
What nutrients do Americans get too little of?
using a 2000 calorie diet- ~65-70 g total fat per day. According to the DGA, 10% or less of saturated fat - 16 g/day).
How much fat do we need in a day?
What should we know about the fruit and vegetable groups.
Where do we get hydration?
The American Heart Assoc, recommends no more than 6t (25g) for women and no more than 9t (36g) for men.
How much sugar is too much sugar?
This is how we can figure out what nutrients we are putting into our bodies and one way to help us make good food decisions.
Why is it important to look at food labels?
In mice - promotes depressive like behaviors.
lack of Omega 3 can promote depression and depressive symptoms.
Too much Omega 6 fatty acid to Omega 3 fatty acid ratio can be pro-inflammatory (which is linked to depression).
What does the research says about ways high fat diets negatively impact our brain?
Enjoy your foods, but watch your portion size.
Make half of your grains, whole grains.
Choose Low fat dairy items.
Messages the USDA is telling us through the MyPlate for Americans guidelines.
BONUS*
A living environment of millions of living bacteria inside your colon. They eat the nutrients from our food and produce chemicals and nutrients for our gut and brain.
What is the gut microbiome?
Can increase inflammation
Can cause a release of dopamine.
Can lead to an increase in sugar-loving gut bacteria.
Can minic panic attacks.
What is the impact on our brain from a high sugar diet?
5% daily value of any nutrient on the food label is low and 20% daily value of any nutrient on the food label is high.
What is the 5 & 20 rule?
Omega 3 fatty acids have been shown to have beneficial effects on those with major depressive disorder on depressive symptoms.
What does the research say about the benefits of fat in the diet?