starting the new year off right january 2011: rachel kinzie, dietetic intern
TRANSCRIPT
Starting the New Year off Right
January 2011: Rachel Kinzie, Dietetic Intern
New Year’s Resolutions Post holiday motivation
Incorporate a healthy
lifestyle into your
daily life
Small Changes
Objectives
What is a healthy diet?
Incorporating that into your life What do you struggle with?
A Healthy Diet
Grains Vegetables Fruits Fat Dairy Meat and Beans
It’s All About Balance
Processed Carbohydrate
Unhealthy Fats Salt Meat Dairy
Whole Grain Healthy Fats Fruits Vegetables
Processed Carbs vs. Whole Grain Whole Grains
Whole Wheat bread Brown rice Whole-grain pasta
Processed Carbs White Bread White rice Pasta Sugar
Fiber Your body needs 25-40 grams each day Most people eat 12-15 grams per day Why is this important?
Fiber delays the absorption of nutrients into the blood and helps control blood sugars
Fiber helps lower cholesterol by 10-15% and can reduce the risk of heart disease
Leaves you feeling full
Types of Fat Saturated
Solid at room temperature
Mainly from animal sources
Type that clogs vessels
Sources: butter, animal fat
Unsaturated Helps maintain good
cholesterol levels and decreases the bad cholesterol
Sources: Olive oil, canola oil, avocados, nuts
Trans Fat A result of the process of hydrogenation Lowers HDL cholesterol Similar to saturated fats in that it raises LDL
cholesterol LIMIT USE OF TRANS FATS Sources:
Margarine, hydrogenated oils, shortening, fried foods, commercial baked goods and crackers
Meat and Dairy
Protein: Vital for building and
repairing muscle Dairy:
Calcium to build
strong bones
Meat and Dairy Limit portions
Meat: 5-6 oz a day Dairy: 2-3 cups per day
CAUTION: Both can contain a lot of fat Choose Lean Protein: skinless chicken
breast, fish, lean ground beef Choose Low-fat Milk and Cheeses:
Milk: Skim, ½ %, 1% Yogurt/Cheese: Low-fat or fat-free
Fruits and Vegetables
High in nutrients, low in calories Fiber About 5 servings a day
5 servings a day
Fruit
Milk
Vegetables
Meat/Protein
Starch
What Should My Plate Look Like?
A Lifestyle Change
Incorporating a healthy diet into your life
Recipe modification Healthy ways to splurge
Dining Out Tips for Success
Modifying Recipes High Fat Ingredients
High Sugar Content
High Salt Content
High Fat Ingredients Instead of cream of mushroom soup
Try 98% fat free cream of mushroom soup Instead of regular cream cheese
Try reduced fat or fat free Instead of regular sour cream
Try reduced fat or fat free Or try plain, fat free yogurt
Instead of whipped cream Try light whipped topping
Substitute Oil for Butter when possible 1 to ¾ ratio in baking
High Sugar Content Substitute unsweetened applesauce or
prune sauce for ½ the sugar in baking recipes
Substitute Splenda or other no-calorie sweetener for sugar in recipes 1-to-1 ratio
High Salt Content If your recipe calls for garlic salt or onion
salt Try garlic powder, onion powder
Instead of regular soups Use low-sodium versions
Instead of soy sauce Choose low-sodium soy sauce
Instead of table salt Use herb seasonings instead
Other Substitutions All purpose flour
Try whole wheat flour for half of what the recipe calls for
Dry bread crumbs Use rolled oats or crushed bran cereal
White – rice, bread, pasta Use the whole grain version
Let’s Practice
Jambalaya Shrimp Chicken Breast Sausage Creole Seasoning Olive Oil Bay leaves Onion, gr. pepper,
celery, tomato White Rice Chicken Broth
Sodium Free Creole
Brown Rice Low Sodium Chicken Broth
Small Changes Can Add Up Calories: 290 305
Fat : 7 g 7 g
Sodium 2,000 mg 570mg
Cho 33g 33g
Fiber 1.5g 2.5g
Brownies (1.5”X1.5”)
4 ounces unsweetened chocolate
3 eggs 3/4 cup butter 1 cup flour 2 cups sugar 1 teaspoon vanilla
2/3 cup canola oil ½ cup wheat flour 2 cups Splenda
The Difference?
Saturated Fat 6g 1g Fiber 0g 0.5g Carbohydrate 34g 6g
Dining Out
Fast Food Sit Down Restaurants
Fast Food Made-overINSTEAD OF: TRY:
Side of fries & soda Side of fruit & milk
Meat lovers pizza Thin crust, veggies topping & side salad
Jumbo cheeseburger Small hamburger, no cheese
Fried chicken pieces Grilled chicken sandwich, no mayo
French fries Baked potato w/ low-fat sour cream or salsa
Milkshake Low-fat milk
McDonald’s: Healthier Options Fruit & yogurt parfait w/out granola
5 oz = 130 calories, 25 g total carb Fruit and maple oatmeal w/out cream
9.2 oz = 270 calories, 59 g carb w/out cranberry and raisins, 41 g carb
Grilled chicken Caesar salad w/out dressing 11 oz = 220 calories, 12 g total carb
Grilled chicken snack wrap 1 each = 240 calories, 25 g total carb
Splurging
I want it any way
Controlling your
blood sugar is key
McDonald’s: Breakfast
High Carb: Moderate Carb:
Steak, Egg, and Cheese Bagel: 56g Carb
Sausage Mcmuffin w/ Egg: 30 g Carb
Mcgriddles:
45 g Carb
Sausage Biscuit w/ Egg
36 g Carb
Big Breakfast w/ hot cakes/biscuit:
111-116g Carb
Sausage Burrito
26 g Carb
McDonalds: Lunch/Dinner
High Carb. Low Carb.
Big Mac: 45 g Carb Hamburger: 30g Carb
Cheeseburger: 33g Carb
Angus Chipotle BBQ 66g Carb
Double Cheese Burger or McDouble: 33g Carb
Premium Crispy Chicken Ranch: 62g Carb
Chicken McNuggets (6)
16g Carb
McDonalds: Sides
High Carb Moderate Carb
Southwestern Chipotle BBQ: 15g Cho
Creamy Ranch or Ketchup
2g Cho, 3g Cho
Large French Fries:
63g Cho
Small Fry:
29g Cho
Hash Brown: 15g Cho
McDonald’s: Dessert
High Carb Lower Carb
Hot Carmel Sundae:
(6.4 oz) 60g Carb
1 cookie: 21-23g Carb
McFlurry w/ M&M’s
(12 oz) 105g Carb
Apple Pie:
32g Carb
Chocolate McCafe Shake
(22 oz) 147g Carb
Vanilla Ice Cream Cone
24g Carb
Additional Suggestions
Hamburger healthy sides Fries Small! and have salad as entrée Hamburger and Fries Skip the dessert If you must, eat dessert for a snack later
Sit-Down Restaurants
Restaurant Dining Tips
Watch your portions Make substitutions Watch what you drink Dessert
Portion Sizes
Large portions are common Moderation is key Choose the smaller option if possible Order a lunch-sized entrée for dinner Share a meal Ask the server to put half in a to-go box
Make Substitutions Side of fries = fruit cup or vegetables Regular dressing = fat-free or low-fat Sour Cream = Low-fat sour cream or salsa Include “free” foods into your meal
Watch What You Drink Large soda has tons of calories and sugar Choose diet soda, water, unsweetened tea 100% juice and milk should be counted as
carbs
Dessert
Dessert doesn’t have to be off-limits Plan ahead Sweets count as carbs in your meal plan CAUTION: Likely over-doing it
Tips for Success!
Why Do We Splurge?
We want what we can’t have Modifying recipes Eating in moderation
Bottom Line: We aren’t satisfied
Tips: At Breakfast
Get a good nights sleep: Studies show that ppl who get less than 6 hrs of sleep eat up to 300 calories more during the day because a lack of sleep triggers the production of the hunger hormone, grehlin
Tips: At Lunch Move on your lunch hour
A brisk 15 minute walk burns about 100 calories and gives you less time to eat
Chew your food! Research shows ppl who chewed at least 20
times before swallowing ate up to 70 calories less at meal times
Tips: At Dinner Eat a broth based soup or salad first Plan ahead Sit at the table Downsize your plates
Research backs it up! People serving themselves ice cream in smaller bowls ate 31% less
Summary
Get rid of the all or none mentality Think about today Eat smart Enjoy your food!
QUESTIONS?
QUESTIONS?