1. Nutrition Kristyna Manley Women’s Health Issues Professor Suzanne M. Buglione Worcester State University Summer Session 1 June 27, 2011

3. Choose a diet low in total fats, saturated fats, and cholesterol!

4. Choose a diet with plenty of vegetables, fruits, and whole grain products!

5. Choose a diet moderate in sugars!

7. Check serving size! A lot of the time you may think a certain food is good for you if it only has ___ grams of a nutrient per serving or vice versa. However, most of the time we eat more than one serving size so make sure to always check the label to make accurate comparisons!

9. “Enriched”! This means that some of the nutrients removed during processing have been replaced to the same levels as the original food.

10. “Fortified”! This indicates that nutrients have been added to foods. These nutrients may not normally be found in the foods, or may be added in greater amounts than found naturally.

12. Involve children in growing, buying, and preparing foods. Have them read labels, and even help prepare meals!

13. If you pack their lunch, make sure it’s healthy, or make sure they are eating balanced school meals.

15. How To Manage Weight Get active-Becoming more physically active will increase your strength and vascular health. It can even lead to weight loss without dieting. Eat Healthy –Eat a variety of foods and make every bit count nutritionally. Limit intake of high fat and sugar foods. Set Realistic Goals –You are more likely to be successful if you lose weight slowly and if your goals are realistic, within 20lbs of your present weight. Do not eat less than 500 calories under what you already are eating. Forget the Magic Answers –There are no magic pills or foods to help you lose weight. Most of the OTC pills can actually cause harm. Listen to Your Body –Trust yourself and pay attention to your body signals. Eat when you begin to get hungry and always listen to feelings of fullness. Don’t Sabotage Your Efforts – Don’t weigh yourself more than once every one or two weeks, Body water fluctuates daily. Find Support –Join with other women to discuss feelings about yourself/your body, societal issues, meals, etc. Having a buddy to work out with can motivate you to work harder as well!

16. Economics “Nutrition problems of industrialized countries are often related to excessive food intake rather than insufficient food” This doesn’t mean that hunger still isn’t a prevalent issue for many families. About 30 million people in the US can’t afford a nutritious and adequate diet. Poverty and hunger are fundamentally linked. The Census Bureau shows that over the past 20 years, real income has dropped for the bottom 2/3 of American households. There are many food assistance programs that have risen up since the 1930’s to help meet the nutritional needs of hungry families. Each program targets different populations. (Example: WIC targets women, infants and children). Other programs target the elderly, children in schooling, etc. Women and children are the primary beneficiaries of these programs. The Welfare Reform Law of 1996 threatens the security of these programs and their ability to provide and meet the needs of hungry individuals and their families. The law limits the time a family can receive any one program, and places restrictions on who can participate. The law also reduces overall program funding levels.

18. Bulimia Nervosa is an eating disorder where there are periods of bingeing, followed by periods of forced purging. This can severely damage the intestines, esophagus, mouth, teeth, etc.