Nutrition 101: Carbohydrates Main source of calories in the
diet Primary fuel for brain, heart, and muscles Some is stored in
muscles & liver as glycogen Liver glycogen lasts 18 hours
Without 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
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Nutrition 101: Simple Carbs Jams, Syrup, Soda, Candy, Sugar
White Bread, Pasta, Rice, (Potatoes) Turn into glucose quickly in
bloodstream Great for treating hypoglycemia Low in fiber High in
sugar Low in vitamins and minerals Do not signal our brains that
weve had enough to eat
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Nutrition 101: Complex Carbs Veggies, Fruits, Whole Grains,
Beans, (Potatoes) Preferred choice High in fiber: cup beans = 22 g
carb, 7 g fiber Low in sugar High in vitamins and minerals
Important for proper digestion & elimination Very Satisfying:
Trigger the fullness response
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Nutrition 101: Fiber Only found in plant foods High-fiber diets
=> decreased risk for cancer, heart disease, diabetes, better
weight control Insoluble Fiber: Doesnt readily dissolve in water
Creates fecal bulk In fruit & vegetable skins, wheat, wheat
bran, rye, rice Soluble Fiber: Swells in water, readily digested by
intestinal bacteria Creates feeling of fullness Lowers LDL Lousy
cholesterol Chia, Flax, Oats, Beans, Fruit (Berries)
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Nutrition 101: Getting Fiber 1 Tbsp flaxseed meal = 2 g fiber
Add to cereal, baked goods, yogurt, smoothies, salads 1 Tbsp chia
seeds = 5 g fiber 1 slice high-fiber bread (TJs) = 6 g fiber 1 cup
berries = 8 g fiber cup beans/lentils = 7 g fiber cup oat bran = 7
g fiber 1 high-fiber granola bar = 9-12 g fiber Highest fiber
veggies: Sun-dried tomatoes, artichoke hearts, broccoli, eggplant,
parsnips = 7-8 g fiber per serving
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Top-Secret Beans Beans 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, muffins Soups (carrot ginger,
curried sweet potato) Mashed potatoes
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Edamame in Guacamole
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White Beans in Carrot Ginger Soup
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Pizza Burgers: Quinoa & Kidney Beans
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Black Bean Brownies
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Nutrition 101: Protein Builds & repairs muscles, bone,
skin, & blood Regulates hormones & enzymes Fights
infections & heals wounds 10-15% 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 day Anything beyond 25 grams at a meal/snack
gets stored as fat
Nutrition 101: Fat Saturated Fat Solid at room temperature
Clogs arteries Increases breast & prostate cancer risk Animal
fats: butter, meats, dairy, eggs Coconut oil: high in saturated
fat, although doesnt have the disease risk associated with animal
saturated fat Monounsaturated Fat Promotes heart health Nuts,
avocadoes, olives (olive oil) high in MUFAs Polyunsaturated Fat:
Omega-3s (Essential Fats) Promote heart health Promote brain/
nervous system health Should be 10% of calories Fish, walnuts,
flax, chia
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Types of FatSourceAction Monounsaturated Olives; Olive oil,
canola oil, peanut oil; cashews, almonds, peanuts, and most other
nuts; avocados Lowers LDL (lousy) cholesterol; Raises HDL (healthy)
cholesterol Polyunsaturated includes omega-3-fatty acids Corn oil,
soybean oil, safflower oil, and cottonseed oil, fish, walnuts
Brazil nuts, flax seeds, chia seeds Lowers LDL (lousy) cholesterol;
Lowers total cholesterol Saturated Whole milk, butter, cheese, and
ice cream; red meat; chocolate; coconut, coconut milk, and coconut
oil Raises both LDL (lousy) and HDL (healthy) cholesterol. Trans
Man made; Most stick margarines; vegetable shortening; partially
hydrogenated vegetable oil; deep-fried chips; many fast foods; most
commercially baked goods Increases LDL (lousy), decreases HDL
(healthy), and increases triglycerides when compared to
monounsaturated or polyunsaturated fat. Bad Fat Good Fat
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Nutrition 101: Essential Fatty Acids Need 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 health EPA: heart
health Kids and adults need both DHA & EPA 7,000-11,000 mg per
week for adults
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Nutrition 101: How Much Omega-3 in 4 oz salmon = 1700 mg
Omega-3s 1 Tbsp flax seed meal (ground flax) = 1200 mg Omega-3s 1
oz flax seeds = 1800 mg Omega-3s 1 Tbsp flax seed oil = 6900 mg
Omega-3s 1 Tbsp chia seeds = 2900 mg Omega-3s 1 oz walnuts = 2600
mg Omega-3s Minnesota Nutrient Data Base 4.04, Tufts University
School of Medicine, Boston, MA, Revised 3/02
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The Healthy Eating Plate Department of Nutrition, Harvard
School of Public Health
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Portion Distortion
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Portion Control Tips Adjust plate / utensil size Measure Dont
eat out of the container Slow down, enjoy! Sit down while eating
Start with nutrient dense foods Rate your hunger How to know when
youre done Wait 10-20 minutes
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Pay attention to: Serving Size Calories Saturated Fat/ Trans
Fat Fiber: Greater than 5g? Sugar: Less than 6g?
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All Notes and Powerpoints on my blog!
BitchinDietitian.com/Lean-for-Life-Class