Join DaVita Dietitians in celebrating National Nutrition Month ®March 2014. Connecting Our Village and Communities to Better Health. This slideshow offers tips and suggestions from DaVita Registered Dietitians on how to live better, healthier lives.

1. Connecting our Village
and Communities
to Better Health
Join DaVita Dietitians in
celebrating National Nutrition Month®
March 2014
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2. You have the opportunity to nourish
your body every time you eat
Choose Wisely.
The choices you make
today
impact tomorrow.
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3. EATING HEALTHY
ON 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.

4. 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
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5. 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!
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6. Feeling Hungry?
Drink a Large Glass of Water
– Thirst can be disguised as hunger
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7. Enjoy . . .
Buy
Fresh kale that is deep green
with firm leaves
Prepare
FILL UP
WITH FIBER
• It's very satisfying
& most Americans don't
get enough
• 1 cup of kale has less
than 40 calories, but
5 grams of fiber!
Rinse, chop and steam for
5 minutes
Try
Omelet with egg whites,
red pepper, kale & feta cheese
Whole-wheat pasta tossed in
olive oil, garlic and lemon juice
with kale
Crazy about Kale
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8. 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
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9. 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.

10. 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.

11. Are you REALLY buying
WHOLE GRAIN FOODS?
The Only Way to Know is to
Read the Fine Print !
– First ingredient is
100% whole grain
– Look for the
% Whole Grain stamp
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12. 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!
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13. 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?
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14. 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
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15. 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.

16. Just Get Physical!
Get Physical Impact
• Small Steps = Big
– Start with ONE STEP
• Each day, take a small step
– Work positively impact your
to toward 10,000 per day
well-being
• New–Direction toward taking
Work over time
10,000 steps each day
– MOVE toward a healthier
lifestyle
• Move your body toward a
– FEEL BETTER with each step
Healthy Lifestyle
in your new will enhance your
– Activity direction
overall sense of well-being
© DaVita Healthcare Partners, Inc.

17. Good for the Body
Good for the Budget
Good for the Planet
Try Going Meatless on Mondays
Just say NO to Red Meats
and don’t CHICKEN out!
Good, healthy protein sources:
Beans, Eggs, Tofu, Lentils, Seafood
© DaVita Healthcare Partners, Inc.