Baltimore County, MD Department of Aging, 20 Oct 2020

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From YouTube: Get Nuts for Nutrition!

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Before getting started, please select the link below and take a four-question survey:
https://www.surveymonkey.com/r/QCBDBFS

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Get nuts for nutrition,.

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A presentation by clare, napoli and savanna anderson.

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Before getting started,, please click the link provided and take a short four-question survey.

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This will introduce to you the topics being discussed throughout the presentation and will also give us a feel for your knowledge.

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Before the presentation, verse after. thank you.

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Why should you stay hydrated?

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to keep our bodies functioning properly.

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to ensure that you're getting adequate hydration,?

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You should drink at least 64 fluid ounces, a day.

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This includes non-caffeinated beverages., caffeinated beverages cause frequent urination and they actually promote dehydration.

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As an older adult,, it is important to get enough water because you typically have less body mass than younger people..

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You have a smaller reserve for fluids,, making you more prone to dehydration.

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Cholesterol., what is it?

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cholesterol is a fat-like substance that travels through the blood on proteins called lipoproteins..

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There are two types of cholesterol: ldl,, which is bad cholesterol, and hdl,, which is good. Cholesterol.

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ldl is considered bad cholesterol..

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This is because high levels of ldl leads to buildup in your arteries.

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Hdl is considered good. Cholesterol.

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hdl carries cholesterol from other parts of the body back to the liver.

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The liver then removes that cholesterol from the body.

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Why is it important?

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if you have too much in your blood,, it can stick to the walls of your arteries and narrow, them, or even block them.

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This puts you at risk for coronary artery disease and other heart, diseases.

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How can you lower your cholesterol?

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by choosing healthier fats. limit, both the total and saturated fats in your daily diet.

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No more than 25-35 percent of your daily calories should come from dietary fats,.

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And less than seven percent of your daily calories should come from saturated fats.

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Depending on how many calories you eat per day,, here is a chart of the maximum amounts of fats that you should consume.

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Here we have some examples of foods containing healthy fats and unhealthy fats.

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On the healthy side,, we have things like nuts, such as almonds,.

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Cashews, peanuts,, pecans, and walnuts.

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We have vegetable oils, such as olive oil and peanut oil.,.

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We have peanut and almond butter, avocado, salmon, herring,,.

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Sardines, seeds like sunflower, seeds,.

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Soy beans,, tofu, and chia seeds.

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On the unhealthy side,, we have butter, margarine, shortening,.

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Beef or pork fat, high-fat, dairy foods like whole milk,.

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Cheese,, sour cream, and unfortunately, ice cream.

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There's lard, fried foods like french fries,.

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Doughnuts, and deep-fried fast foods, and then baked goods.

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Bad fats include trans fat and saturated fat.

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Trans fat raises your ldl,, which is your bad cholesterol, and lowers your hdl,. Your good cholesterol.

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Trans fat is mostly found in foods made with hydrogenated oils and fats,.

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Like margarine, crackers,, french fries.

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Saturated fat raises your ldl more than anything else in your diet.

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Saturated fat is found in some meats,.

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Dairy products, chocolate, baked goods, and deep-fried foods.

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Now that we know that we need to watch out for.

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Trans fats and saturated fats in our diets,, we can look on food labels to see if or how much of these fats are in our food.

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Before we do that,, let's take a thorough look at how we read a food label.

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First,, let's look at the serving information,.

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Which is at the top of the food label and highlighted in blue.

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This section shows you the number of servings in the package and the serving size.

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The serving size is provided in units such as cups,.

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Pieces, slices,, ounces,, grams,, etc.

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The serving size is a reflection of the amount that most people eat or drink,.

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But it is not a recommendation of how much you personally should eat or drink.

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Our sample package contains four servings,.

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And each serving is one cup or 227 grams.

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Next, we'll look at calories,, which is highlighted in pink.. Calories refer to the amount of energy you get from the food or drink. You are consuming.

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On our food label here,, one serving of this food will give you 280 calories.

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If you were to eat the entire package,, which will be all four servings,, you would consume 1,120 calories.

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The general guide for nutrition is 2,000 calories, a day.

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But everybody's caloric needs are different and will be dependent upon your age,.

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Sex, height, weight, and physical activity, level.

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Moving on to the nutrients section, which is highlighted in yellow,,.

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We see lots of information., let's break it down into two sections: nutrients. We want to get more of and nutrients. We want to get less of.

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Nutrients, we want to get more of are dietary fiber,, vitamin d,.

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Calcium, iron, and potassium,, which all have a green arrow pointing to them..

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These are all nutrients that americans typically do not get enough. Of.

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Dietary fiber can increase the frequency of bowel movements,.

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Lower blood, glucose, and cholesterol, levels, and reduce calorie intake., vitamin d,, calcium,, iron, and potassium can reduce the risk of developing osteoporosis,.

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Anemia, and high blood pressure.

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the nutrients. We want to get less of are saturated, fats,.

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Sodium, and added sugars,, which all have a red arrow, pointing to them.

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consuming too much saturated fat and sodium has been shown to increase.

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Your risk of developing cardiovascular disease and high blood pressure.

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Having too much added sugar will make it hard to meet your nutrient needs, while staying within your calorie limit.

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Let's also look at the difference between total sugars and added sugars.

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Total sugars represent sugars that are naturally present in foods such as fruit,.

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Whereas added sugars represents sugars that are added to foods such as sucrose,.

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Dextrose, table sugar,, syrups,, honeys, and concentrated fruit, juices.

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Lastly, on the far right side of the food label,.

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We have our percent of daily value, section highlighted in purple.

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This shows us the percentage of the daily value for each nutrient in a serving of food.

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It helps us to determine if a serving of food is high or low in a specific nutrient.

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For example, the amount of iron you get from.

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The food represented on our example, food label is eight percent of your daily value,.

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Which is considered low., you would need to eat foods with more iron to reach your daily value. Recommendations.

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Then we have sodium, which is 37 percent of your daily value..

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This is considered to be high., so you might want to watch your sodium intake throughout the rest of your day.

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Now that we know how to read a food label and what fats to avoid,.

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Go out and try some of these heart-healthy recipes to help lower your cholesterol.

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These are just a few examples,, but there are so many more available and easily accessible online.

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Now that we have gone through the presentation,.

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We ask that you please retake the survey that was presented to you at.

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The beginning of the presentation, so you can show us what you've learned.

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Thank you so much for listening.