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Lesson 3
Healthy Eating Guidelines
Presented by:
Louise Sheehan, Course Educator
MSc Exercise and Nutrition Science
Diploma in Nutrition – Part I
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Lesson 2 Recap
Macronutrients include Carbohydrates,
Protein and Fat
They are needed in large quantities and
have a variety of functions
Micronutrients include vitamins and
minerals and are essential for good
health
Water Challenge
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Today’s Lesson
You will learn about Healthy Eating guidelines
You will gain knowledge of the different food
groups
We explore how to maximise nutritional value of
your diet
You will increase your knowledge of glycaemic index
You will develop skills to plan a diet
Summary
Course Interaction
Next Steps
Q & A
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Let’s Begin
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Nutritional Guidelines
Get the most nutrition out of
calories
Stay within calorie needs
Find balance between food and physical
activity
Make smart choices from every food
group
Nutritional Guidelines
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● Risk of obesity
● Risk of malnutrition
● Risk of diet related diseases
● Poor energy
Risk of NOT Following Guidelines
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Global Guidelines
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Government summaries
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Guidelines Continuously Change
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1. Fruit and Vegetables2. Carbohydrates (grains)3.Milk and Dairy products4.Meat, fish, eggs and
alternatives5.Fats and oils
**Foods and Drinks high in fat, sugar and salt
Food Groups
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Good source of fibre- choose different types and colours
Provide us with vitamins and Minerals e.g. potassium, folate, Vitamin A, Vitamin CLow in fat and caloriesGreat for aiding weight loss, protecting against heart
disease and cancerEat raw or cookedEat fresh where possibleFrozen and canned also count
Fruit and Vegetables
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1 serving =A bowl of salad- lettuce,
tomato, cucumber
A small glass of unsweetened fruit juice or fruit/veg smoothie (100ml)
1 heaped dessertspoon of raisins or sultanas
½ a grapefruit
10-12 berries, grapes or cherries
2 small fruits: plums, kiwis etc.
1 medium fruit: apple, orange, small banana, pear
A bowl of homemade vegetable soup
6 tablespoons of peas, beans, lentils
What is a Serving?
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Any food made from wheat,rice, oats, cornmeal, barley or another cereal grainGrain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties, such as breads, cereals, rice, pasta, noodles, polenta, couscous, oats, quinoa and barleyChoose wholegrain where possible at least 50% of the time
Avoid/ limit refined carbohydrates
Carbohydrates (Grains)
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2 types of Grains
Refined grainProcessed grains:low fibre, high GI
Wholegraincontain the whole kernel, high fibre,
low GI
Types of Carbohydrates
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Wholegrains Brown rice Buckwheat Oatmeal Popcorn Cous cous Rolled oats Whole grain barley Whole grain cornmeal Whole wheat bread Whole wheat pasta Wild rice Whole wheat tortillas Whole wheat cereal flakes Muesli (natural,
unsweetened)
Refined grains Cornbread Corn tortillas White crackers Flour tortilla White noodles White pittas Pretzels White bread White baguettes, rolls,
baps, buns White rice Spaghetti Macaroni Cornflakes
Types of Carbohydrates
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All carbohydrates are digested and absorbed at different rates Simple carbohydrates are digested and absorbed quicker than
complex carbohydrates Carbohydrate foods all have an effect on blood glucose levels The effect is called the glycaemic index and measures how a
carbohydrate affects our blood glucose levels Low GI- good High GI- bad GI should not be used in isolation as it has its limitations
Glycaemic Index
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Low GI Medium GI High GI
Cereals Wholegrain or mixed grain breads, barley, pumpernickel bread, oatmeal, oat bran
Pitta bread, muffin, crumpet, croissant, whole wheat, rye and pitta bread, 50% cracked wheat kernel bread
White bread, White baguette, Bagel, corn flakes, puffed rice, bran flakes, instant oatmeal, coco pops
Wholemeal Pasta and noodles, bulgur, fettuccini, Spaghetti (all)
Couscous, quick oats, corn tortilla, Special K cereal
Rice pasta, packet pastas e.g. macaroni and cheese
Converted white rice (e.g. Uncle Ben’s), Brown rice, wheat tortilla, Quinoa, corn chips
wild rice, basmati rice, all bran cereal, Rye crisps
Short grain white rice, Rice cakes, Soda crackers
Fruit Most fruit if not over-ripe, Apple, pear, grapes, dates, Grapefruit, Orange, Peach, Pear, prunes
Dried fruit e.g. raisins, apricots, banana, pineapple
Fruit juice, Melon, watermelon,pineapple
Vegetables Green and salad vegetables, legumes, lentil, beans, Yam, corn, peas, parsnip
Beetroot, Sweetcorn, Pumpkin, russet potato, boiled white potato, Sweet potato
Milk & milk products
Cows Milk, Plain yoghurt, soy milk Ice-cream Flavoured yoghurt
Miscellaneous
Beans and nuts, orange juice (unsweetened)
Honey, coke, Fanta, Lucozade, jellies, pretzels
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GI and Blood Glucose Levels
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1 serving =
2 tablespoons spoons mashed
potatoes
1 medium or 2 small potatoes
2 breakfast cereal wheat or
oat biscuits
3 tablespoons dry porridge
oats
4 tablespoons flake type cereal
2-3 crackers or crisp breads
1 slice bread
3 tablespoons or ½ cup boiled pasta,
rice, noodles, quinoa
What is a Serving?
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Milk, cheese and yoghurts All mammals (cows, sheep, goat, camel) Excellent source of Calcium needed for bone growth Good source of Potassium- maintain healthy blood pressure Source of protein, Vitamin A, B and D as well as phosphorous
Children aged 9-18 need 5 portions a day
Choose low fat versions- skimmed not suitable kids<5 years Dairy free- choose soy, almond or rice milk enriched with Calcium
and Vitamin D Products made from milk that lack calcium are not part of this
group Is dairy bad? Research is still undergoing
Milk, Dairy & Alternatives
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1 serving =75g/2.65oz cottage
cheese
50g/1.8oz soft cheese
25g/0.8oz (matchbox size)
cheddar cheese or semi-soft cheese
125ml/4.2 fluid ozcarton of yoghurt
200ml/7 fluid ozcalcium enriched
Soya milk
200ml/7 fluid ozglass milk
1 portion milk pudding
Dairy is not essential as
the only source of calcium
What is a Serving?
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Calcium Containing Food (per 100g)
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Source of protein- building blocks for bones, muscles, cartilage, skin and blood
Source of B Vitamins- help the body release energy, formation of red blood cells
Iron- prevent anaemia, very important in teenage girls
Source of Magnesium- used in building bones and releasing energy from muscles
Source of Zinc- immune systemOmega 3 fatty acids- found in oily fish, heart
protective effects
Meat, Fish, Eggs & Alternatives
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Excellent sources of Protein: Meat Poultry Seafood Beans and peas Eggs Processed soy products Nuts Seeds TVP Tofu Quorn
Source of Protein
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Meat:
BeefHamLambPorkVealLiver
Poultry:ChickenDuckGooseTurkey
Eggs:ChickenDuck
Vegetarian options:
TofuVeggie burgersTempehTVPQuorn
Nuts and Seeds:
AlmondsCashewsHazelnutsPeanutsPumpkin seedsSesame seedsSunflower seed
Fish:White:cod, haddock, hake and PollockSoleOily:SalmonTroutTunaMackerelHerringShell:prawns, shrimp, crab,Lobster,mussels, oysters,scallops
Source of Protein
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Beans andPeas:Black beansChickpeasFalafelKidney beansLentilsLima beansNavy beansPinto beansSoy beansSplit peas
Excellent source of protein
Provide iron, zinc, potassium and folate
Excellent source of fibre
Should be included in both a vegetarian and non-vegetarian diet
Beans and Peas
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1 serving =
40g/1.5oz unsalted nuts, peanut
butter or seeds
6 tablespoons of peas, beans, lentils
125g/4.4oz hummus
2 eggs-limit to 7 eggs a week
100g/4oz cooked fish
100g/4oz raw meat or poultry or 50-
75g/ 2-3oz cooked meat
100g/4oz soya or tofu
What is a Serving?
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Limit red meat <500g/18oz cooked weight per week - linked with Type 2 Diabetes, colon cancer and heart disease
Avoid processed meat- linked with cancerChoose fish twice a weekChoose oily fish once a week (heart protective effects) e.g.
salmon, trout, sardines, anchovies, herring, Pacific oysters, and Atlantic and Pacific mackerel.
Choose a variety of protein sources over the weekKeep salt to a minimum- choose unsalted nuts, limit
packaged meats which can be high in saltVegetarians choose beans, peas, nuts, seeds and vegetarian
alternatives such as tofu, soya products etc.
Variety is Key
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Choose 5-6 teaspoons/day
Source of essential fats and Vitamin ENeeded in small amountsENERGY DENSE 9Kcal/ 38KJ per gram 120Kcals/ tablespoonChoose unsaturated fats when possible e.g.
rapeseed or olive oil- good for salads and medium heat cooking
Don’t overheat oils- carcinogenicUnsaturated fat can improve cholesterol levelsAVOID trans fats!! Look for hydrogenated oils on
labels
Fats and Oils
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Unsaturated Oils
Canolacorn oil
cottonseed oilolive oil
safflower oilsoybean oil
sunflower oilwalnut oil sesame oil
Rapeseed oil Unsaturated Fats:Nuts
OlivesOily fish
Avocados
Saturated oils:
coconut oil, palm oil,
kernel oil,Saturated
FatsButter
Milk fatBeef fat
Chicken fatLard
Stick margarineShortening
Partially hydrogenated oil
Fats
Sources of Fat
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High smoke point: Good for high heat
frying and stir-frying
• Coconut oil• Palm oil• Avocado oil• Almond oil• Corn oil• Soybean oil• Peanut oil• Sesame oil• Safflower
Moderately high smoke point
• Extra virgin olive oil• Canola oil• Grapeseed oil
Low smoke point
• Flaxseed oil• Walnut oil
Best used for salad dressings and dips
Types of Oil
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1 serving = 1 teaspoon
1 teaspoon oil
1 teaspoon margarine or butter to cover 3 slices
of bread
1 heaped teaspoon or mini-pack of reduced fat spread to cover 2 slices
of bread
1 tablespoon Italian dressing = 1 tsp
½ Medium avocado = 3tsp oil
8 olives = 1tsp oil
½ tbsp. Mayonnaise = 1 ¼ tsp (choose low fat
version)
1 tbsp. thousand island dressing= 1tsp
oil
What is a Serving?
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Maximum 1 a day but ideally not every day
Most food guidelines such as American guidelines do not include high fat, high sugar foods in eating guidelines
Provide no nutrientsShould not replace healthy foods in the dietAvoid or limitHigh in fat- obesitySugar- obesitySalt- hypertension, CVD
Not necessary in the diet!
Fatty and Sugary Foods
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Implications of Obesity
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If you are currently eating a lot of high fat, high sugar foods you need to seriously reconsider your diet
Try to limit your sweet treats to TREATS!
We do not recommend high fat, high sugar treats but if you must have them choose small portions
Aim 100Kcals per treat no more than once a day and less frequently is ideal
Reduce Foods High in Fat and Sugar
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What does 100 calories look
like?
1 bag of lower fat crisps
1 small or fun sized chocolate coated bar
4 squares chocolate
1 plain mini muffin
1 small slice of fruit brack
2 plain biscuits or 1 chocolate biscuit
1 small cup cake (without icing)
1 cereal bar
What is a Serving
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Standard Mars bar:242 Kcal, 9g fat, 5g sat fat, 32 g sugar
Mini Mars bar: 84 Kcal, 3.1g fat, 1.5g sat fat, 10.5g sugar
2 Chocolate digestive biscuits: 172 Kcals, 8.2g fat, sat fat 4.2g, sugar 10.2 g
2 Rich Tea biscuits: 86Kcals, 2.6g fat, sat fat 1g, sugars 3.6g
Make Clever Food Swaps
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1. Aim to make half your plate fruit and veg
2. Add lean protein 1/4 plate3. Add whole grains 1/4 plate4. Add Dairy5. Avoid adding fat6. Don’t add salt7. Don’t add sugar
Building a Healthy Meal
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➢Now you know what you should be eating for good health
➢Now you know what to supplement in your diet if you cut out certain food groups
➢Now you are on your way to adopting a healthy diet
➢ Experience more energy➢ Experience better health➢ Experience clearer skin➢Ward off disease
➢ I uploaded a 7 day meal plan, healthy eating meal ideas and snacking guide in your Resources area
Rewards and Benefits
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Summary
Healthy Eating guidelines are there to help us
make good food choices
We should be eating foods from all food groups
Balance = Good Health
Aim for a Low GI diet
Plan a healthy diet for yourself
o Now we can start building on eating patterns
o Attend all of the lessons live to ask Questions in
real time and benefit the most
o We’re here to help, so contact us anytime!
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Next Lesson
• The next session is “Understanding weight loss and fad diets”
• What common diets do people follow
• How does dieting damage our health
• How is dieting dangerous long-term
• How to lose weight healthily
• Look benefits of a healthy weight
• Attend all of the lessons LIVE and your knowledge will grow
• Shaw Academy Lifetime Membership Prize during Lesson 7
• Recordings are available within 24 hours
Go to www.shawacademy.com and then the Top Right Corner – Members Area
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Q&A
• We begin looking at dangerous diets
• You will learn about Atkins, Paleo, Intermittent
Fasting and Juicing
• You will gain Clarity and understanding of
healthy weight loss
• We will be really getting into the core areas
Next Lesson is
www.facebook.com/shawacademy
www.twitter.com/shawacademy
www.shawacademy.com
Weight loss and Fad diets
See local numbers on website