Presented by:

Stacey Machesney Course Educator

Associate NutritionistMc Public Health Nutrition

Diploma in Weight Loss

Lesson 7

‘’Planning a diet for healthy living’’

Lesson Recap

You have learnt why sugar is so dangerous for our

bodies

You have gained the knowledge of how your brain

functions when you consume sugar

You know where to find REAL honey

You understand where the hidden sugars are that we

are consuming

Today’s Lesson

You will learn: What the Dawn effect is and how does this impact our

metabolism

You will gain the knowledge of how to plan a healthy diet that suits your

lifestyle

We explore the pitfalls that cause us to eat calories unknowing

You will increase your healthy eating habits

You will develop the skills to understand how to make smart food swaps

Summary

Course Interaction

Next Steps

Q & A

Question Time…

Why is it important not to skip Breakfast?

Let’s Begin

The Dawn Effect

Between the hours of 4.00am – 6.30am your body is preparing for the next day

Secretes cortisol, epinephrine & norepinephrine

(‘fight or flight’)

Give you the energy to get up and moving

What happens if we skip

breakfast?

Eat Breakfast

Missing Breakfast?

1. Your body starts to attack the muscles so that it can be utilised for fuel

2. With no blood sugars will drop as there is no fuel

3. Adrenaline & cortisol will kick in as your body’s natural coping mechanism

Missing breakfast link to obesity?

Skipping breakfast has shown increased risk of obesity, according to a 2003 study published in the journal

of Epidemiology.

What are the benefits of eating breakfast?

Suppresses concentrations of insulin, a hormone in our body that encourages fat cells to take up fatty acids and store them

Better short-term memory compared to people who skip breakfast

Women who regularly miss breakfast have a higher risk of type 2 diabetes compared to women who skipped breakfast

People who ate breakfast have a greater positive mood than people who ate nothing

What should you eat?

What food should we eat?

What should you eat?

Oatmeal

Beta-glucan - a type of fibre that helps lower cholesterol when eaten regularly

Oats are also rich in omega 3 fatty acids, folate and potassium

Omega-3 - fatty acid help lower elevated triglyceride levels & joint pain

Folate – Supports the brain nervous system. Prevent Spina Bifida

Potassium - lower the risk of high blood pressure, stroke, and heart disease

Steel-cut oats contain more fibber than rolled Oats

Tip:

Add nuts, seeds & berries like blueberries or goji berries for protein, healthy fats, Vitamins, minerals & flavour

Oatmeal Pancakes with Banana

Ingredients

2 bananas

2 eggs

½ cup rolled oats

½ teaspoon baking powder

Nuts, seeds, berries if you wish Method

1. Add the banana, eggs, oats, baking powder into a blender

2. Allow it to stand for 10-20 minutes until slightly thickened

3. Heat a non-stick frying pan over medium heat until golden brown on both sides

Eggs contain high quality protein rich in nutrients

Vitamin AFolateVitamin B5Vitamin B12Vitamin B2PhosphorusSelenium:Vitamin D, E, K, B6, Calcium and Zinc

What about snacking/

Snacking is good

The idea of snacking is to eat every two to three hours

Study from the New England Journal of Medicine – snacking

every 3 hours reduces the bodies cortisol by 17% in two weeks

Ideal for all types of lifestyle situations, jobs & ages

The idea is to convince your body that there is endless supply of

food so that it does not need to store fat

Why is snacking so important?

Snacking mistakes

1. Snacking on unhealthy foods – crisps, sweets, buns, chocolate

2. Portion size of a healthy food being to big

3. Grazing – not paying attention to how much you are eating

4. Read food labels – granola bars, low fat, gluten free products can

5. all be packet with hidden sugars

6. Added salt to healthy snacks like nuts and popcorn

7. Dipping healthy snacks into fat traps like mayonnaise based dips

8. Dipping unhealthy foods into healthy dips like white bread

9. Drowning food in olive oil – measure it out (477 calories and 54 g of fat per ¼ cup)

10. Night time snacking after restriction all day

Snack Top Tips

Snack on fruits and vegetables

Aim for at least 3g of fibre to increase satiety

Pre packed snacks in your bag, desk drawer

Pair protein with carbohydrates like nuts and an apple

Treat snack is ok but savour the treat & it won’t sabotage your weight loss

Eating foods that take longer to eat like oranges, pomegranates or pistachio nuts

Focus on your food – be mentally present and thoroughly enjoy the snack

Craving another biscuit but know you’ve had your portion size brush your teeth

Nibble on frozen fruits like blueberries – last longer and very healthy

Control what's in the cupboard – don’t keep sugary snacks in the house

Heathy Snack Idea’s

What about lunch and dinner?

Preparation is Key

Allow for the snack calorie intake

Load up your plate with vegetables

Fibre

Plays a very important role in weight loss & weight management

1. Fibre in whole foods help balance blood sugar by increasing the time it takes

for food to be digested

2. This reduces the amount of cortisol being produced (stops you storing fat

around your middle)

3. Fibre helps with satiety as it fills you up therefore controlling apatite

2 Types of fibre

Soluble – controls and manages blood sugar levels and insulin. Also binds to

cholesterol and fat and removes it from your body

Fruits, vegetables, oats, beans, lentils, peas & nuts

Insoluble – helps move food threw your intestines ‘roughage’

skins and seeds of fruit, whole wheat bread & brown rice

Protein & Carbohydrate

Doesn’t have to be meat

Where can I find other sources

of protein?

Green Peas

One cup provides 7.9grams of protein

BeansOne cup provided 13grams of protein

Quinoa

Is technically a seed

8 grams of protein per cup

Salad

Soup

Replace beef or mince

Chickpeas or Garbanzo Beans

They provide 14.6 grams of protein per cup

Tempeh & Tofu

Provide 30 to 40 grams per cup

Edamame

8.4 grams of protein per cup

Chia Seed

4.7 grams of protein in two table spoons

Include liquid calories

20oz/ 28ml Calories

Water 0

Sweet Tea 190

Fruit Juice 240

Soda 250

Venti flavoured latte 320

How do I work out my calories??

How many calories am I consuming in alcohol??

How to Calculate it all up

Percentage Alcohol from Quantity Consumed x Energy Yield (Kcal)

Example: 1

Wine 750ml with 12% Alcohol

12% of 750 = 90

90 x 7 = 630 kcal

How to Calculate it all up

Percentage Alcohol from Quantity Consumed x Energy Yield (Kcal)

Example 2:

140ml with 12% Alcohol

12% of 140ml = 16.8

16.8 x 7 = 118kcal

Water

TIP

Drink a glass of water before eating

Drink a glass of water before bed so you are not dehydrated in the morning

Dehydration causes us to feel hungry even when we are not

2/3 of our body is made up of water

Drink at least 1 ½ litres a day

Tips for the sandwich lovers

Swapping turkey instead of ham or beef cuts calories and saturated fats

right down

Load the sandwich up with

vegetables

Use Avocado or crème fresh instead

of butter or mayo

Try a wholegrain

pitta or wrap

Try an open Sandwich save

100kcal

Feeling really good forget

the bread and just use lettuce

Sandwich Don'ts

Very Seldom Choose or not at all

Late Night Snack

Followed out rules threw the day you won’t be craving

Sometimes environmental and emotional situations aisle that you cannot help and cause hormonal imbalance = CRAVING

Healthy Substitutes with compromising the taste

Lesson Summary

You have learnt what the Dawn effect is and how does this

impact our metabolism

You have gained the knowledge of how to plan a healthy diet

that suits your lifestyle

We explored the pitfalls that cause us to eat calories unknowing

You have increased your healthy eating habits

You have developed the skills to understand how to make smart

food swaps

Exercise Challenge

Final Lesson

You will learn what causes mindless eating

You will gain the knowledge of how improve your eating habits that lead

to overeating

We explore the nutritional value of different foods

You will increase your knowledge on ‘’diet pills’

You will develop the skills to understand healthy eating for obesity

related diseases

Summary

Course Interaction

Next Steps

Q & A