Lean for Life

Nutrition 101Building a Healthy PlatePortion ControlReading Nutrition Labels Lean for LifeTodays ClassHealth or Halo?Nutrition 101: Carbs, Protein, FatHealthy Eating PlatePortion ControlReading Nutrition Facts Labels

Health or Halo?

Multigrain Bread3Health or Halo?

4Why?Multi = more than one grain

Not WHOLE

Read the label

Ingredients: UNBLEACHED ENRICHED WHEAT FLOUR [FLOUR, MALTED BARLEY FLOUR, REDUCED IRON, NIACIN, THIAMIN MONONITRATE (VITAMIN B1), RIBOFLAVIN (VITAMIN B2), FOLIC ACID], WATER, WHOLE WHEAT FLOUR, SUGAR, FARINA, SOYBEAN OIL, YEAST, FLAXSEED, WHEAT GLUTEN, PRESERVATIVES (CALCIUM PROPIONATE, SORBIC ACID ), SALT, RYE, CORN CEREAL, DEXTROSE, GROUND CORN, MALT, MONOGLYCERIDES, BROWN RICE, OATS, SOYBEANS, TRITICALE, BARLEY, MILLET, CARAMEL COLOR, NONFAT MILK, SOY FLOUR, WHEY.

Is this food?5Whole Wheat BreadIngredients: Wheat Flour Unbleached Unbromated, Water, Malt, Wheat Gluten Vital, Yeast, Corn Oil Cold Pressed, Salt Sea, Wheat Flour Cultured, Vinegar, Lecithin

6Bread: Compare Nutrition FactsMultigrain: 110 calories, 2 g fiber / slice

Whole Wheat: 100 calories, 3 g fiber / slice

Nutrition 101: CarbohydratesMain source of calories in the dietPrimary fuel for brain, heart, and musclesSome is stored in muscles & liver as glycogenLiver glycogen lasts 18 hoursWithout carbs, or when liver glycogen is depleted, glucose is made from amino acids; byproduct: ketones 55-75% of calories should come from Carbs~275-375 grams carbs daily

Nutrition 101: Simple CarbsJams, Syrup, Soda, Candy, SugarWhite Bread, Pasta, Rice, (Potatoes) Turn into glucose quickly in bloodstreamGreat for treating hypoglycemiaLow in fiberHigh in sugarLow in vitamins and mineralsDo not signal our brains that weve had enough to eat

Nutrition 101: Complex CarbsVeggies, Fruits, Whole Grains, Beans, (Potatoes) Preferred choiceHigh in fiber: cup beans = 22 g carb, 7 g fiberLow in sugarHigh in vitamins and mineralsImportant for proper digestion & eliminationVery Satisfying: Trigger the fullness response

Nutrition 101: FiberOnly found in plant foodsHigh-fiber diets => decreased risk for cancer, heart disease, diabetes, better weight controlInsoluble Fiber: Doesnt readily dissolve in waterCreates fecal bulkIn fruit & vegetable skins, wheat, wheat bran, rye, riceSoluble Fiber:Swells in water, readily digested by intestinal bacteriaCreates feeling of fullnessLowers LDL Lousy cholesterolChia, Flax, Oats, Beans, Fruit (Berries)

Nutrition 101: Getting Fiber1 Tbsp flaxseed meal = 2 g fiberAdd to cereal, baked goods, yogurt, smoothies, salads1 Tbsp chia seeds = 5 g fiber1 slice high-fiber bread (TJs) = 6 g fiber1 cup berries = 8 g fiber cup beans/lentils = 7 g fiber cup oat bran = 7 g fiber1 high-fiber granola bar = 9-12 g fiberHighest fiber veggies:Sun-dried tomatoes, artichoke hearts, broccoli, eggplant, parsnips = 7-8 g fiber per serving

Top-Secret BeansBeans are essentially tasteless, but rich in protein & fiber

Hide them!

Blend them into:Pasta sauce (red lentils are especially sneaky)A layer of lasagna (white beans + tofu ricotta)Cookies, brownies, muffinsSoups (carrot ginger, curried sweet potato)Mashed potatoes

Edamame in Guacamole

White Beans in Carrot Ginger Soup

Pizza Burgers: Quinoa & Kidney Beans

Black Bean Brownies

Nutrition 101: ProteinBuilds & repairs muscles, bone, skin, & bloodRegulates hormones & enzymesFights infections & heals wounds10-15% of calories Calculating Daily Protein Needs: Body Weight (lbs) X 0.36 (or 0.45)Example: A 200-lb person needs 72 g protein daily (or 90 g daily during hard labor or body-building)

20 g protein within 30 minutes following a workout helps to repair / build muscle

Our bodies prefer 20-25 gram doses of protein throughout dayAnything beyond 25 grams at a meal/snack gets stored as fat

Nutrition 101: Protein Sources4 oz chicken / lean meat = 26.5 grams6 oz non-fat Greek yogurt = 14 grams1 cup beans / lentils = 15 grams (15 g fiber too!)23 almonds = 6 grams2 Tbsp peanut butter = 8 grams block tempeh (4 oz) = 22 grams block tofu = 13 grams8 oz milk/ soymilk = 8 grams

Nutrition 101: FatSaturated FatSolid at room temperatureClogs arteriesIncreases breast & prostate cancer riskAnimal fats: butter, meats, dairy, eggsCoconut oil: high in saturated fat, although doesnt have the disease risk associated with animal saturated fatMonounsaturated FatPromotes heart healthNuts, avocadoes, olives (olive oil) high in MUFAsPolyunsaturated Fat: Omega-3s (Essential Fats)Promote heart healthPromote brain/ nervous system healthShould be 10% of caloriesFish, walnuts, flax, chia

Types of FatSourceActionMonounsaturatedOlives; Olive oil, canola oil, peanut oil; cashews, almonds, peanuts, and most other nuts; avocadosLowers LDL (lousy) cholesterol; Raises HDL (healthy) cholesterolPolyunsaturatedincludes omega-3-fatty acidsCorn oil, soybean oil, safflower oil, and cottonseed oil, fish, walnuts Brazil nuts, flax seeds, chia seedsLowers LDL (lousy) cholesterol; Lowers total cholesterolSaturatedWhole milk, butter, cheese, and ice cream; red meat; chocolate; coconut, coconut milk, and coconut oilRaises both LDL (lousy) and HDL (healthy) cholesterol. TransMan made; Most stick margarines; vegetable shortening; partially hydrogenated vegetable oil; deep-fried chips; many fast foods; most commercially baked goodsIncreases LDL (lousy), decreases HDL (healthy), and increases triglycerides when compared to monounsaturated or polyunsaturated fat.Bad FatGood FatReview of fats.Nutrition 101: Essential Fatty AcidsNeed 1:3 ratio of Omega 3s (harder to find) to Omega 6s (easy to find)

Omega-3 Fatty Acid ALA can convert to EPA (21%), and DHA (9%)

DHA: brain healthEPA: heart health

Kids and adults need both DHA & EPA7,000-11,000 mg per week for adults

Omega-6s are easily obtained in the diet and found in olives and olive oil, pistachios, and soybean oil, corn oil, sunflower oil, and cottonseed oil which are everpresent in processed foods.

22Nutrition 101: How Much Omega-3 in4 oz salmon = 1700 mg Omega-3s1 Tbsp flax seed meal (ground flax) = 1200 mg Omega-3s1 oz flax seeds = 1800 mg Omega-3s1 Tbsp flax seed oil = 6900 mg Omega-3s1 Tbsp chia seeds = 2900 mg Omega-3s1 oz walnuts = 2600 mg Omega-3s

Minnesota Nutrient Data Base 4.04, Tufts University School of Medicine, Boston, MA, Revised 3/02

More rich sources of Omega-3s here: http://www.tufts.edu/med/nutrition-infection/hiv/health_omega3.htmlThe Healthy Eating Plate Department of Nutrition, Harvard School of Public Health

Review of basics to healthy eating. Choosing non-starchy veggies (consult vegetable column on Shopping Guide) will help you eat more food for less calories. Dont forget to drink lots of water!24Portion Distortion

Portions have increased over the years. We live in a super-sized, value-driven society. Remember that calories are cheap and junk is junk. If you havent evaluated and made changes to your kitchen to get rid of junk and arm with nutritious choices, thats a great thing to do! Well discuss next week25Portion Distortion

Have you been to Starbucks.com? Someone shared with us on the call that they also have an app. If you regularly drink fancy coffee drinks, be sure youre accounting for the calories and consider using non-fat milk and even a sugar free, calorie free syrup if you dont mind artificial sweeteners (we had a great discussion about sweetenersbottom line in moderation they seem to be safe. If youre dependent on and using a relatively large amount of artificial sweeteners, consider cutting back. Remember our taste buds build tolerance to flavors and getting them used to super sweet or super salty flavors means youll want more of those. If you cut them out for a couple weeks, you should find your sensitivity build up.26Portion Control TipsAdjust plate / utensil sizeMeasureDont eat out of the containerSlow down, enjoy! Sit down while eating Start with nutrient dense foodsRate your hungerHow to know when youre doneWait 10-20 minutes

Sitting while eating was brought up yesterday. Good one! Im going to challenge myself to do it this week. So far, I have not been successful. Its normal to go through eating habit phases. I have felt that I cannot be trusted in the kitchen this week so I started writing down everything Im eating. Always a great place to start or come back to!

We often manifest labels we give ourselves. Since Ive been saying that I cant be trusted in the kitchen this week, I think Ive been living up to that. Soooo, I am changing my beliefs starting with saying that I CAN be trusted in the kitchen. If Im not hungry, I CAN choose to walk away. It might be hard but I wont be perfect but its in my ability to do so.

What statements or beliefs do you have about yourself? Are you a chocoholic? Are you a bag-finisher (we had one yesterday)? Are you a member of the clean your plate club? Begin to change these statements. Challenge them. Arm yourself with what you know about your habits to make it easier to NOT manifest these beliefs about yourself. If you know you have trouble controlling portions out of a large bag, buy single serving packages, or pre-package servings into your own baggies.

Next week well talk about emotional eating and problem solve strategies to overcome barriers you face.27

Pay attention to:Serving SizeCaloriesSaturated Fat/ Trans FatFiber: Greater than 5g?Sugar: Less than 6g?

How are you doing with labels? Remember to start with the Serving Size. Take out a serving or pour your typical portion and then measure. Get out the measuring cups. How does the serving compare to the portion you typically have?

Serving Size is simply a reference so you can estimate whats in your portion. You can also use the information to help decide how much and how often to eat a particular food. When it comes to weight, its the calories that count! This week, get to know about how many calories are in the foods you eat without judgmentjust to know. If a food you eat doesnt have a label and youd like to know, look it up in a database like: calorieking.com, or caloriecount.com. You dont have to count calories, but you do should get to know the calorie content of foods you eat.

Calories in food come from 3 placesfats, carbs, proteins. A fat gram has more than twice as many calories as a carb or protein. That means high fat foods pack a lot of calories into a tiny package. Even heart healthy fats in nuts most of the calories come from fat. Check the label on a bottle of oil and see where the calories come from. In our of nuts, we get about 180 calories. How many cups of spinach, broccoli, cauliflower, zucchini, mushrooms, onions, artichokes, peppers, etc would you have to eat to add up to 180 calories?

Think of using high fat foods to sprinkle on top and not as the foundation of your plate. Similarly, pasta should not make up the foundation of your platejust a . I know that can be challenging. If youre in the habit of eating pasta, definitely try a whole grain higher fiber one. Make a hearty sauce with lots of veggies. You can also layer start by filling your bowl is spinach (or whatever greens you like), then add the sauce, then top it off with pasta.

28All Notes and Powerpoints on my blog!BitchinDietitian.com/Lean-for-Life-Class