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Healthy BodyHealthy BodyHealthy MindHealthy Mind

Deepa Deshmukh MPH,RD,CDE,BC-ADMDeepa Deshmukh MPH,RD,CDE,BC-ADMRegistered Dietitian/Health Consultant Registered Dietitian/Health Consultant

Partner, DuPage DietitiansPartner, DuPage Dietitians

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Homework Hormonal issues

Projects Extra activities

Cafeteria food Chronic illness Food allergies Vegetarianism

Gluten intolerance Away from home Eating on the go Sickness

Lack of time Dieting

What’s on your plate??What’s on your plate??

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Which then leads to……Which then leads to……• Skipped meals • Imbalanced meals• Fast-food• Snack foods• Mindless eating• Rushed eating

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Physical and Psychological Physical and Psychological effects….effects….

• Fatigue (mental/physical)• Poor academic performance• Poor athletic performance• Nutrition deficiencies• Beginning of chronic disorders such

as obesity, eating disorders, diabetes, unintentional weight loss, anemia etc

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Gut – Body connectionGut – Body connection

What We Eat

How We Feel

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Long term effect on your Long term effect on your bodybody

• Overeating/Impulsive eating• Release of stress hormones • Affects metabolism• Cravings• Disordered eating• Poor nutritional status• Maintaining healthy weight

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Lets talk…food & nutritionLets talk…food & nutrition

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Fat

Protein

Fruits & Vegetables

Carbohydrate

Healthy BodyHealthy Mind

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CarbohydrateCarbohydrateCARBS

Simple •Sugar•Corn syrup•White flour•White bread

Complex•Whole grains•Oat, Barley•Brown bread•Brown rice•Fruits & Vegetables

• Complex CHO are rich in fiber,vit,minerals • Fiber provides protection against Cancer,

Heart disease, and Diabetes

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ProteinProtein

Protein

•Red Meat•Poultry•Egg •Fish

•Dry Beans•Soy•Lentils•Nuts

• Choose vegetarian sources and lean meats

• Limit red meat intake

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FATFAT

Fat

Saturated•Animal products•Dairy•Coconut

Polyunsaturated•Corn oil•Sunflower oil•Soybean oil

Monounsaturated•Canola oil•Olive oil

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Yes, Variety MattersYes, Variety Matters

ApplesCherriesRadish

BroccoliSpinach

Kiwi

EggplantBlueberries

CauliflowerCabbageOnions

Apricots SquashCarrots

5 A DAY

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Food for BrainFood for Brain• Complex grains such as quinoa,

brown rice, oats• Beans, lentils• Almond, walnuts, pumpkin seeds,

sunflower seeds• Avocado, olive oil • Dark vegetables and deep colored

fruits such as berries, papaya, mango pomegranate

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Sustained sources of energySustained sources of energy• Combine complex carbs with protein, good

fat and vegetables, fruit at EACH meal.• For example: Plain oatmeal or whole grain

cereal with nuts and vegetable juice.• Snack: Apple with peanut butter• Lunch: brown rice/quinoa, meat or

lentils/beans, stir fried vegetable/salad with olive oil dressing or avocado

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In the cafeteria…………….In the cafeteria…………….• Unhealthy• Fried• Crisp• Breaded• Au Gratin• Creamed• T’sao

• Healthy• Steamed• Boiled• Grilled• Lean• Poached• Lightly sautéed

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Continued………Continued………

• Mayonnaise• Gravy• Butter

• Mustard• Lemon juice• Herbs/spices• Vinegar• Salsa

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Cafeteria staff

TeachersParents

Students

Coaches

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As a student…As a student…• Be open to new foods….• Be mindful about the foods and its effect

on your performance• Request healthy options• Focus on “Health At Any Size” • Limit/avoid intake of RedBull,Monster

drinks and other liquid calories such as Gatorade

• Nutritious food and adequate sleep is crucial for performance

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As teachers/parentsAs teachers/parents• Be a good role model• Teach and practice healthy habits• Incorporate fun food and easy nutritional

related activities such as “IMSA Chef Battle” or “Nutrition Club” or

“Ethnic Recipe Contest”“IMSA Garden” “ Farmers Market Trips”• Help establish positive relation with food• DO NOT inject your personal likes and

dislikes when it comes to food!!• Avoid “Diet talks”

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As coachesAs coaches• Ensure, enforce and reinforce adequate hydration

and nutrition depending on your sport activities• Educate yourself about caloric requirements for your

athlete. Talk with a dietitian.• Be aware of body image issues and disordered

eating patters. THiner does not mean better performance

• Avoid giving “one size fit all nutrition advice” for caloric and protein requirements. Each child is different.

• Watch intake of power bars and protein supplements.

• Remember, Gatorade is for during the practice. Hydration during summer months is EXTREEMLY important

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Cafeteria staffCafeteria staff• Introduce new food each week• Incorporate nutritious ethnic ingredients

such as tofu, lentils in a regular menu• Always always offer vegetarian non dairy

protein sources such as lentils, beans, legumes, tofu, nuts and seeds

• Focus on dark, deep colored vegetables and fruits

• Use local and seasonal ingredients• Talk to a dietitian to create menus

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Get MovingGet Moving

• 30 minutes of exercise per day• Take stairs• Join walk clubs• Invest in simple exercise equipment,

balance balls, yoga mats • Meditate/do mind relaxing activity for few

minutes everyday

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RecapRecap• Eat a healthy breakfast• Have balanced meals• Watch for liquid calories• Practice mindful eating and plan your

meals ahead • Consume small frequent meals/snacks• Log your intake• See a dietitian

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Helpful websitesHelpful websites

• Books by Nancy Clark for sports Nutrition

• www.SCANDPG.org• ACSM: Physician statement on

hydration• www.dupagedietitians.com

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Questions/CommentsQuestions/CommentsThank YouThank You