NutritionWellness Class

Mr. Derby

Objectives: to understand

•Healthy Eating 101

•The Pleasure Trap

•Dieting

•Your Measurements

Harvard Healthy Eating Plate

• Emphasizes diet quality

• Created by an organization free of

conflicting interests

• Based on evidence-based research

• Emphasizes a ratio of foods, making it

easier to adjust quantity of food for any diet.

Harvard Healthy Eating Plate

Eat Wiser, Not LessSmall barbeque plate

2 oz hot dog 180 calories2 oz sausage 200 calories1 hotdog bun 120 calories

1.5 Tbsp ketchup 30 calories

Large barbeque plate3 oz shrimp, red bell peppers, onions150 calories

2 portabella mushrooms, tomato’s 30 calories6 asparagus spears 20 calories

baked potato 120 caloriescorn on the cob 90 calories

1/2 c zucchini 20 calories2 lb watermelon 100 calories

total for both:530 calories

Dieting

• Restrictive Diets/Calorie Counting does not work

• Make you feel hungry and deprived

• Create additional stress = continued overeating

• Temporary- only works for as long as you are on it

• Old eating habits creep back in – yoyo diets!

Mediterranean-Based Diet Lifestyle

• Emphasizes olive oil as the primary fat

• High intake of fruit, vegetables, whole grains

• Moderate fish intake, limited consumption of red

meat and saturated fat.

• Moderate wine consumption

• Omega 3s vs Omega 6

Anti-Inflammatory Diet

• Chronic inflammation – is the result of many of today's terrible foods.

• CAD, asthma, arthritis, Alzheimer’s disease, autoimmune disorders,

and many cancers.

• Obesity, saturated fat, trans fat, and an inadequate amount of

Omega 3 fats have been shown to increase inflammatory biomarkers

• An anti-inflammatory diet increases dietary intake of foods that

decrease inflammation while reducing foods that increase inflammation.

• The Mediterranean diet is also an anti-inflammatory diet showcasing

fruits, vegetables, whole grains, healthy fats, and fish.

Dr. Weil’s Anti-Inflammatory Pyramid

Elimination Diet • Clinical tool omitting one major food trigger at a time

• 2 weeks

• Food allergy or intolerance may play significant role in many chronic

conditions including migraines, asthma, skin conditions, attention deficit hyperactive disorder, arthritis, autoimmune disorders, and more.

• Symptoms such as flatulence, chronic fatigue, skin rashes, joint aches

and pains have all been linked to food sensitivities.

• Major food triggers - dairy products, wheat and other gluten-like grains,

eggs, corn, soy and soy products, peanuts, citrus fruits, yeast, refined sugars, and artificial additives, preservatives, and colorings.

Derby’s Rules• Avoid refined, processed, manufactured foods

• Eat good fats and avoid bad fats

• Eat slow-digesting carbohydrates

• Eat plenty of fruits and vegetables

• Enjoy a variety of health-protective spices, condiments and beverages

• Get lots of regular physical activity

Sample Breakfast

• Breakfast:

• 1 whole egg plus 2 added whites (scrambled or omelet) OR Egg substitute

• 3/4 cup of any of the following: artichoke, asparagus, broccoli, mushrooms, onions, bell pepper, scallions, spinach, tomato, zucchini

• 1 fruit serving of kiwi, pineapple, or watermelon slices

• 1 cup green/black tea or 1 c coffee

Sample Breakfast• Breakfast (Mix all together)

• 1 c organic plain yogurt or 6oz enriched tofu

• 2 T. raw/dry roasted almonds, pecans, walnuts, or sunflower seeds

• 1/4 c quinoa flakes, buckwheat flakes, or 1 minute cooking raw oatmeal

• 1-2 T finely ground flaxseed, optional

• 1/3 c berries

• 1 cup green/black tea or 1 cup coffee

Sample Lunch

• 4oz organic, kosher, or free range chicken, turkey breast, or tofu

• 4 c salad greens

• 3/4 c raw vegetables

• 1 slice sprouted whole grain bread, 2 all rye crackers, or 5 nutty rice crackers

• 2 T raw/dry roasted seeds/nuts on salad

• 1 T olive oil (in salad dressing) made with lemon, olive oil, water.

Sample Lunch

• 3/4 c canned wild salmon/smoked trout/mercury safe tuna/crab mixed with 1 T manga and 2 T chopped onion/celery

• 1/2 avocado, pit removed

• Stuff fish mixture into avocado

• 5 nutty rice, 2 all rye crackers or 1 slice sprouted whole grain bread

• Sparkling/plain filtered mineral water

Sample Dinner

• 6oz fish (high in omega 3 fat preferred) OR Baked tofu.

• medium sweet potato

• 3/4 c cooked asparagus, artichoke hearts, green beans, or

spinach

• 1 T Earth Balance butter or 1 oz dark chocolate (70%

cocoa or more) for dessert

• 5 oz grape juice or 1/2 c frozen red/purple grapes

Sample Dinner

• 4oz organic ground turkey or 4oz chicken breast

• 3/4 c cooked white, pinto, black, or soy beans (sauteed

with onions and chicken broth)

• 2 c salad greens with 3/4 c of fruit or vegetable

• 1 Tbsp olive oil (in homemade salad dressing)

• 2 T nuts/seeds or 1 oz dark chocolate (70% cocoa or

more)

Organic vs. Non-organic

More reasons for Organics

Add spices to your life!

Sage May help: Preserve memory, soothe sore throats

Rosemary Enhance mental focus, fight foodborne bacteria.

Turmeric Stops inflammation and inhibits tumors

Chile Pepper Boost Metabolism

Ginger Settles stomach and reduces inflammation

Cinnamon Stabilizes blood sugar

Saffron Boost mood, mellows PMS

Parsley Prevents cancer

• Oxidative Stress: chocolate contains various antioxidants including catechins and flavanols to prevent free radicals

• Immune Function: enhances function of specific immune cells

• Cardiovascular Health: the protective effects of cocoa on the heart and vascular system are probably its most well-documented, decrease blood clotting and control blood sugar/insulin levels.

• Mood: Improved blood flow to the brain affecting function, cognition and mood

• Sports: Cocoa can help repair exercise-induced muscle damage, enhance energy metabolism and improve cardiovascular and lung function.

• Diabetes: regulate blood sugar levels, minimize symptoms of neuropathy

Benefits of Cocoa

• Cholesterol: Can minimize oxidation of harmful cholesterol

• Inflammation: Inhibit activity of inflammation messengers such as leukotrienes.

• Cancer: minimize damage to cell DNA, stimulate detoxification enzymes and induce death

of problematic cells, decreases inflammation, a key contributor to cancer formation.

• Oral Health: slow free radical damage in gum tissue.

• Visual/Eye Health: Antioxidant properties protect the eye’s sensitive tissue and nerves.

Weight Control: suppress appetite, stabilize blood sugar levels.

• Skin: Protect the skin from UV radiation, minimize inflammation in skin tissue

• Dementia: Improves blood flow to the brain.

• Brain/Stroke: prevent clotting, free radical damage, high blood pressure

Benefits of Cocoa

Dark Chocolate• Cocoa butter and cocoa solids as primary ingredients

(NOT milk fats or hydrogenated oils)

• contain at least 70% pure cocoa powder

• Dutched/alkalization neutralizes the effects of

nutrients in the beans as well decreasing its antioxidant potential.

• Avoid those high in refined sugars. Instead, good

sweetening agents include low-glycemic sugars such as unprocessed crystallized cane sugar, fructose, and agave syrup.

• Avoid those with waxes and preservatives.

Ideal Body Weight• Women: [100lb for first 5ft + (5lb for each additional inch)]+/-

10%

• Men: 106lb for first 5ft + (6lb for each additional inch) +/- 10%

• Example: 5’6” female

• 100lb + (6in x 5lb) = 130 lb +/- 10% = 117 - 143 lb.

• 25-30 calories/kg of body weight

• 1 kg = 2.2 lbs

If Overweight..• Adjusted Body Weight = IdealBodyWeight +

0.4 (actual-IBW)

• Example: IBW: 125 lb, Actual Weight: 210lb

• 125 + 0.4(210-125) = 159 lb

• 25-30 calories/kg of adjusted body weight

• 1 kg = 2.2 lbs

Body Mass Index• BMI = kg/m^2 = Way of measuring on a grand scale the

body composition of people.

• Pros: Easy to administer (online calculation) just need height and weight.

• Cons: Not accurate. If person is muscular, short or tall the number might be skewed.

• Use: Can be used on large groups of people to see trends in weight and obesity.

BMI Ranges

Better ways to find body composition

Summary

• Eat Real Food!

• The risks of the Standard American Diet

(SAD)

• Good vs Bad Diets

• Your Measurements

Questions??