A Proper Balance the Basics of Healthy Nutrition

Transcription

1 A Proper Balance the Basics of Healthy Nutrition OAC National Convention October Stephanie Deivert, RD, LDN Healthy Balance Consider different aspects of your life Stress Spiritually Sleep Fun Exercise Nutrition 1

2 Portions, the MOST important part of balance Nutrition Basics: Energy Balance Weight management comes down to a balance of energy Calories are the measure of energy in food To lose weight you take in less calories than your body is using To gain weight you take in more calories than your body is using 2

3 Nutrition Basics: Estimating Calories A good ESTIMATE of calories at rest: 6-10 calories/lbs of actual body weight Mutiply resting estimate by activity factor Activity factors 1.2 (30 min or less of EXERCISE/day) 1.3 (30-60 min of EXERCISE/day) 1.4 (60 + min of EXERCISE/day) Subtract calories for weight loss ~ 3500 calories in 1 lb (therefore this would result in 1 pound weight loss/week or 4 pounds/month) Estimating Calories: Sample A 35 year old woman who has recently lost 100 pounds and now weighs 185 pounds. Exercising minutes most days of the week and looking to maintain or perhaps lose 20 more pounds over time. 185 x 6 = x 1.4 = calories = 1300 I would recommend calories and increasing intensity of training for this individual. 3

4 Think about caloric density of foods Adapted from sparkpeople.com Both of these have 350 calories Think about how you can save calories Food Item Restaurant Prepared at home Chicken Marsala 6 oz with broccoli Sweet Potato Fries 3 oz Fresh Talapia 6 oz, with seasoned veggies 950 calories 400 calories calories 150 calories 800 calories 300 calories Lasagna 6 oz 850 calories 400 calories Chicken Caesar Salad 700 calories 350 calories Cheeseburger 930 calories 400 calories 4

5 Nutrition Basics: Calorie Breakdown Calories Carbohydrates 4 calories/gram Protein 4 calories/gram Fats 9 calories/gram Alcohol 7 calories/gram Starch/Grains Meats Meats Milk/Dairy Milks/Dairy Milks/Dairy Fruit Grains/Legumes FATS Vegetables Carbohydrates: Key points Carbohydrates are a critical fuel for our brains, red blood cells and muscles Fiber is a form of carb that aids intestinal health, cholesterol and helps manage blood sugars and weight Carbohydrate does NOT refer to a food group, carbohydrates are found in many foods 5

6 More on carbohydrates In the past five years the reputation of carbohydrates has swung wildly THE FEARED food in fad diets Healthy nutrient associated with lower risk of chronic disease (fibers) So which is it? Are carbs good or bad? BOTH Separating the Good from the Bad Unprocessed or minimally processed whole carbohydrates and fiber: the good These get absorbed slowly into our systems and aid in health as well as satiety Examples: whole grains, vegetables, fruits, and beans/legumes, dairy Refined and processed carbohydrates that are stripped of their beneficial fiber and nutrients: the not so good Examples: baked goods, sugary beverages, plain white bread and white rice 6

7 Do we really know the difference? What is the difference between a sandwich made on white bread and one made with 100% whole grain bread? French fries and side salad made with greens, tomatoes and chick peas? Carrot cake or carrots? Or apple dumplings or apples? All the foods above are carbohydrates. The second option in all questions includes good carbohydrate foods (whole grains, fruits and vegetables) Carbohydrates: The breakdown 45-65% of total calories should be carbohydrates Remember carbohydrates are found in: * Starch/Whole Grains (f) * Sweets/Treats/Junk * Milk/Dairy * Fruit (f) * Vegetables (f) The goal is to increase fiber (f) and decrease refined and processed carbohydrates 7

8 Protein Key Points Protein is primarily used in the body to build, maintain and repair body tissues Proteins are composed of small units called amino acids (the building blocks of protein) Plant proteins have a lower nutritive value than animal proteins Animal proteins contain all of the essential amino acids in sufficient amounts Quiz Time True or False Eating protein builds more muscle. 8

9 FALSE Working your muscles out builds more muscles! The amino acids that we eat are building blocks if you don t build anything with them they just sit in the storage bin Protein: The Breakdown % of total calories should be protein Remember protein is found in: Meats Milks Starches/Legumes ~20% of your calories from protein for example: if you eat 1800 calories then you need 90 grams of protein per day 9

10 Too much protein? Surveys show Americans eat almost twice as much protein than they need Many animal products also have higher fat and saturated fat contents Excess protein is not stored as muscle as most believe but as FAT Too much protein causes fatigue and cramping when exercising Excess protein puts burden on the kidneys How much protein do we need? Divide your weight in pounds by 2.2 and multiply that by g Example weight 160 lbs 2.2=73 kg (weight in kilograms) 73 kg x = grams of protein per day 10

11 What does that mean in food? Food Serving Protein Calories Legumes (chick peas) Peanuts ½ cup 5 grams ounce (handful) 8 grams 170 Fish (Flounder) 3 ounces 20 grams 100 Chicken 3 ounces 20 grams 120 Beef 85% lean 3 ounces 20 grams 200 Egg 1 (large) 6 grams 80 Bacon 1 ounce (3 9 grams 140 med slices) Pork 3 ounces 22 grams 200 Fats: Key Points Fat is a component of the diet and body that is a very important nutrient that has received a bad reputation Fat consumed in the right form and amount is a required nutrient for optimal health and physical well being Fat-soluble vitamins A, D, E, and K, are dependent on fat for absorption and transportation in the body Fat is stored as a result of excessive calorie consumption, which may be excessive protein, carbohydrate, fat or alcohol consumption. Healthy male stored body fat is 10-20% Healthy female stored body fat is 20-30% 11

12 The Right Type of Fat is the Key Trans fatty acids when a unsaturated fat is transformed into a solid fat Generally found in margarine and processed foods Saturated Fat solid usually from animals Butter, milk, yogurt, cheese, mayonnaise, salad dressings, and meat, some plant sources: palm and coconut oil, and hydrogenated oils The goal is to increase unsaturated fat and decrease saturated and trans fats Unsaturated Fat liquid form from plants and fish Vegetable oils, olive/olive oil, avocado, seeds, nuts, soybeans, flaxseed, and fish Food Serv Fat Sat Fat Calories Whole Milk 1 cup 8 g 5 g 150 Mozzarella Cheese (part skim) Exclusive Brands of Ice Cream McDonalds Chicken Selects 1oz 5 g 3 g 80 ½ cup g 10 g pcs 24 g 4 g % lean beef 4 oz 18 g 8 g 250 Roasted Chicken Breast 4 oz 2 g 0.7g 140 White Tuna, 4 oz 2 g 0 g 120 Canned Olive Oil 1 T 14 g 2 g 120 Peanut Butter 1 T 8 g 1.5 g

13 Fats: The Breakdown % of total calories should be fats Remember fats are found in: * Meats * Milks/Dairy * FATS like butter, oil, mayonnaise * Junk foods/treats The goal is to reduce FATS in diet by choosing low-fat (1%) or lean products and limiting added fats and junk foods this will help to reduce total calories Fluids Hydration is the key to life and health Dehydration can be mistaken for hunger Dehydration makes it harder to metabolize fats Excessive caffeine counteracts fluids 13

14 More on fluids Water is important for Transportation Temp regulation Digestion Lubrication Elimination of waste products 20 % of our water intake can come from foods if we are eating the right kinds Fruits and vegetables have the highest water content Plain water is the BEST choice of beverage Hot beverages can help to curb hunger Flavored beverages (with or without calories) are thought to impact Food choice Hunger Some studies suggest they increase insulin levels Realistically Low (<10) calorie, non caffeinated, non-alcoholic beverages Practical Tips for Balance Decrease portions of meats and grains, increase portions of vegetables Choose whole grain whenever possible, eat the skins of fruits and vegetables Decrease added fats (oils, butter, mayonnaise, dressings) Decrease snack foods, replacing them with low fat dairy, fruit or vegetables or cut out snacking completely Choose lower fat meat selections, eat more fish 14

15 More Tips Choose 0-1% fat dairy selections Cut down added fat by reducing eating out Just because something may be healthy does not mean you need more of it (olive oil, protein etc.) Try to have one serving of at LEAST 4 of the 5 food groups, 3 meals per day Drink MORE water 1600 calories per day Breakfast Meal: ½ cup fruit, 2 serv of grains, 1 cup low fat dairy Lunch: 1 cup vegetables, ½ cup fruit, 1 cup low fat dairy, 1 grain and 2 oz of meat Dinner: 1 cup vegetables, 2 serv of grains, 2 oz of meat, 1 cup low fat diary Snack: ½ cup fruit, 1 oz of meat Breakfast Meal: ½ cup blueberries, 1 cup low fat Greek yogurt, 1.5 cups whole grain cereal Lunch: 1 cup raw carrots and celery, 1 small nectarine, 1 deli flat or 2 slices of lite bread with 1-2 slices of light deli meat and 1 slice of farmers cheese with mustard Dinner: 1 cup of salad with 1 tsp of oil and 1 T of balsamic vinegar, 1 whole wheat dinner roll and 1 small ear of corn, 2 oz of grilled chicken, 1 cup low fat milk Snack: 1 small apple, 1 oz of cheese 15

16 The balanced meal Copyright American Diabetes Association The Plate Method 16

17 Finally Do not forget about those other aspects of your life that need to be balanced Sleep enough Exercise moderately and become more active Take time for you Have fun and relax Thank You Balance is the key to life! 17