Lean for Life

Nutrition 101Building a Healthy PlateLean for Life

Todays ClassHealth or Halo?Nutrition 101: Carbs, Protein, FatHealthy Eating Plate

Health or Halo?

Multigrain Bread3Health or Halo?

4Why?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.

Is this food?5Whole Wheat BreadIngredients: Wheat Flour Unbleached Unbromated, Water, Malt, Wheat Gluten Vital, Yeast, Corn Oil Cold Pressed, Salt Sea, Wheat Flour Cultured, Vinegar, Lecithin

6Bread: Compare Nutrition FactsMultigrain: 110 calories, 2 g fiber / slice

Whole Wheat: 100 calories, 3 g fiber / slice

Nutrition 101: CarbohydratesMain source of calories in the dietPrimary fuel for brain, heart, and musclesSome is stored in muscles & liver as glycogenLiver glycogen lasts 18 hoursWithout 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

Nutrition 101: Simple CarbsJams, Syrup, Soda, Candy, SugarWhite Bread, Pasta, Rice, (Potatoes) Turn into glucose quickly in bloodstreamGreat for treating hypoglycemiaLow in fiberHigh in sugarLow in vitamins and mineralsDo not signal our brains that weve had enough to eat

Nutrition 101: Complex CarbsVeggies, Fruits, Whole Grains, Beans, (Potatoes) Preferred choiceHigh in fiber: cup beans = 22 g carb, 7 g fiberLow in sugarHigh in vitamins and mineralsImportant for proper digestion & eliminationVery Satisfying: Trigger the fullness response

Nutrition 101: FiberOnly found in plant foodsHigh-fiber diets => decreased risk for cancer, heart disease, diabetes, better weight controlInsoluble Fiber: Doesnt readily dissolve in waterCreates fecal bulkIn fruit & vegetable skins, wheat, wheat bran, rye, riceSoluble Fiber:Swells in water, readily digested by intestinal bacteriaCreates feeling of fullnessLowers LDL Lousy cholesterolChia, Flax, Oats, Beans, Fruit (Berries)

Nutrition 101: Getting Fiber1 Tbsp flaxseed meal = 2 g fiberAdd to cereal, baked goods, yogurt, smoothies, salads1 Tbsp chia seeds = 5 g fiber1 slice high-fiber bread (TJs) = 6 g fiber1 cup berries = 8 g fiber cup beans/lentils = 7 g fiber cup oat bran = 7 g fiber1 high-fiber granola bar = 9-12 g fiberHighest fiber veggies:Sun-dried tomatoes, artichoke hearts, broccoli, eggplant, parsnips = 7-8 g fiber per serving

Top-Secret BeansBeans 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, muffinsSoups (carrot ginger, curried sweet potato)Mashed potatoes

Edamame in Guacamole

White Beans in Carrot Ginger Soup

Pizza Burgers: Quinoa & Kidney Beans

Black Bean Brownies

Nutrition 101: ProteinBuilds & repairs muscles, bone, skin, & bloodRegulates hormones & enzymesFights infections & heals wounds10-15% 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 dayAnything beyond 25 grams at a meal/snack gets stored as fat

Nutrition 101: Protein Sources4 oz chicken / lean meat = 26.5 grams6 oz non-fat Greek yogurt = 14 grams1 cup beans / lentils = 15 grams (15 g fiber too!)23 almonds = 6 grams2 Tbsp peanut butter = 8 grams block tempeh (4 oz) = 22 grams block tofu = 13 grams8 oz milk/ soymilk = 8 grams

Nutrition 101: FatSaturated FatSolid at room temperatureClogs arteriesIncreases breast & prostate cancer riskAnimal fats: butter, meats, dairy, eggsCoconut oil: high in saturated fat, although doesnt have the disease risk associated with animal saturated fatMonounsaturated FatPromotes heart healthNuts, avocadoes, olives (olive oil) high in MUFAsPolyunsaturated Fat: Omega-3s (Essential Fats)Promote heart healthPromote brain/ nervous system healthShould be 10% of caloriesFish, walnuts, flax, chia

Types of FatSourceActionMonounsaturatedOlives; Olive oil, canola oil, peanut oil; cashews, almonds, peanuts, and most other nuts; avocadosLowers LDL (lousy) cholesterol; Raises HDL (healthy) cholesterolPolyunsaturatedincludes omega-3-fatty acidsCorn oil, soybean oil, safflower oil, and cottonseed oil, fish, walnuts Brazil nuts, flax seeds, chia seedsLowers LDL (lousy) cholesterol; Lowers total cholesterolSaturatedWhole milk, butter, cheese, and ice cream; red meat; chocolate; coconut, coconut milk, and coconut oilRaises both LDL (lousy) and HDL (healthy) cholesterol. TransMan made; Most stick margarines; vegetable shortening; partially hydrogenated vegetable oil; deep-fried chips; many fast foods; most commercially baked goodsIncreases LDL (lousy), decreases HDL (healthy), and increases triglycerides when compared to monounsaturated or polyunsaturated fat.Bad FatGood FatReview of fats.Nutrition 101: Essential Fatty AcidsNeed 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 healthEPA: heart health

Kids and adults need both DHA & EPA7,000-11,000 mg per week for adults

Omega-6s are easily obtained in the diet and found in olives and olive oil, pistachios, and soybean oil, corn oil, sunflower oil, and cottonseed oil which are everpresent in processed foods.

22Nutrition 101: How Much Omega-3 in4 oz salmon = 1700 mg Omega-3s1 Tbsp flax seed meal (ground flax) = 1200 mg Omega-3s1 oz flax seeds = 1800 mg Omega-3s1 Tbsp flax seed oil = 6900 mg Omega-3s1 Tbsp chia seeds = 2900 mg Omega-3s1 oz walnuts = 2600 mg Omega-3s

Minnesota Nutrient Data Base 4.04, Tufts University School of Medicine, Boston, MA, Revised 3/02

More rich sources of Omega-3s here: http://www.tufts.edu/med/nutrition-infection/hiv/health_omega3.htmlThe Healthy Eating Plate Department of Nutrition, Harvard School of Public Health

Review of basics to healthy eating. Choosing non-starchy veggies (consult vegetable column on Shopping Guide) will help you eat more food for less calories. Dont forget to drink lots of water!24All Notes, Recipes, & Powerpoints on BitchinDietitian.com/Lean-for-Life-Class