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Nutrition 101 Building a Healthy Plate Portion Control Reading Nutrition Labels Lean for Life

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Todays Class Health or Halo? Nutrition 101: Carbs, Protein, Fat Healthy Eating Plate Portion Control Reading Nutrition Facts Labels

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Health or Halo? Multigrain Bread

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Health or Halo?

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Why? 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.

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Whole Wheat Bread Ingredients: Wheat Flour Unbleached Unbromated, Water, Malt, Wheat Gluten Vital, Yeast, Corn Oil Cold Pressed, Salt Sea, Wheat Flour Cultured, Vinegar, Lecithin

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Bread: Compare Nutrition Facts Multigrain: 110 calories, 2 g fiber / slice Whole Wheat: 100 calories, 3 g fiber / slice

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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

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Nutrition 101: Protein Sources 4 oz chicken / lean meat = 26.5 grams 6 oz non-fat Greek yogurt = 14 grams 1 cup beans / lentils = 15 grams (15 g fiber too!) 23 almonds = 6 grams 2 Tbsp peanut butter = 8 grams block tempeh (4 oz) = 22 grams block tofu = 13 grams 8 oz milk/ soymilk = 8 grams

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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