Nutrition For Life Nutrition For Life Long Health & Long Health &

Wellness! Wellness!

Laura Hartung MA, RD, LDN

Are You Eating on the Run?Are You Eating on the Run?Most Americans Are!Most Americans Are!

High in processed foods/calories

High in saturated fat and trans fats

High in sugar & high fructose corn syrup

High in sodium

High in fatty meats and fatty dairy

Low in vegetables & fruits

Low in good fats

Low in whole grains and unprocessed carbohydrates

Low in vitamins and minerals

Low in skim dairy products and lean protein sources such as fish

Startling Stats!!Startling Stats!!

66% of adults are overweight or obese

15% of children and adolescents 6-19 are overweight, 1 in 4 will develop type II diabetes

Diabetes, heart disease, stroke, gallbladder, oseteoarthritis, sleep apnea, several forms of cancer, menstrual irregularities, stress incontinence, depression and more

Over 100 billion dollars spent in treatment

78% of adults don’t get enough exercise !!

Are you properly nourishing Are you properly nourishing your body?your body?

Our fast paced lives may cause us to make poor food and exercise choices.

Identify problems areas in your daily diet.

Are you overeating processed foods?

Are you under eating wholesome, nutrient-dense foods?

Do have lack of time to prepare food during the week?

Create a Healthy Create a Healthy Breakfast & Lunch!Breakfast & Lunch!

Fiber

Calcium

Whole Grains

Protein

Healthy Fats

That’s a mouthful!

Fiber it UP!!!Fiber it UP!!!

Need at least 30-35 g/day but most people get barely 10!

Powerful tool – it’s bulky & keeps you feeling satisfied.

Research has found high-fiber meals trigger the release of cholecystokinin, one hormone responsible for sending “I’m full signals” to the brain.

High fiber foods along with lean protein keep you fuller longer.

Fiber is key to reducing what you eat overall and thus losing weight! If you get plenty at breakfast you are more likely to hit your daily quota.

High fiber foods are also shown to help reduce risk of heart disease and even some cancers. Great health BONUS!

Fast & Delicious Fast & Delicious Breakfast Dishes!Breakfast Dishes!

1% Cottage cheese - 1 cup with 1/2 cup fresh grapes, blueberries, strawberries and 1 T almonds or 2 ground flax

3 egg whites with 1 whole egg, tomatoes, spinach, 1 tsp olive oil, 2 pieces whole wheat toast and skim milk

Fresh fruit with 1 oz part skim mozzarella or 4 oz fat free Greek yogurt. Add 1/2c Kashi Go Lean to both!

Kashi Go Lean with skim milk, 1 banana and a couple nuts

Grilled salmon (yes, fish for breakfast) served with sliced tomato on whole wheat bread.

Have a 150-Calorie Morning & Have a 150-Calorie Morning & Afternoon Snack!Afternoon Snack!

You can skip the a.m nibble after breakfast if you’re not hungry but the afternoon snack is nonnegotiable.

After 5-5 hours, your blood sugar plummets without nourishment, and you feel the world owes you food – lot’s of it!

You will pick at this and that while you are cooking & over order if you are out!

Be careful! Snacks have gotten skewed! An energy bar or fast-food wrap marketed as a snack can have over 300 calories!

Instead, choose a snack with fiber & protein that has about 150 calories such as 4 T of walnuts & raisins or an apple and piece of string cheese.

Healthy snacks you can pack Healthy snacks you can pack and take on the run!and take on the run!

Hummus and veggies Peanut butter & banana on

whole wheat Low fat mozzarella cheese

and fruit or whole wheat crackers

Avocado & tomato sandwich

Lentil soup with wheat bread

Turkey Jerky – nitrate free

Nuts and raisins (1/3 cup) Go Lean Trail Mix (1 cup) Turkey on whole wheat

with lettuce & tomato Fresh fruit with cottage

cheese Salmon sandwich Yogurt & almonds Bean burrito with low fat

cheese and salsa Sardines – no added salt

Make Veggies the Base of Your Make Veggies the Base of Your Lunch & DinnerLunch & Dinner

Think of lunch and dinner as a pyramid: veggies should be the base, lean protein next and healthy carbs to top it off.

Most of us eat the completely opposite way! A big bowl of pasta with a teeny salad on the side.

Of course it is okay to eat starchy carbs like bread and pasta – but they should be the smallest part of the meal because they are high calorie, and less nutritious then veggies and protein!

And starchy foods are the items most people tend to lose control and overeat.

Start with salad greens or steamed, roasted or stir-fried veggies; add 4-6 oz of protein and a little good fat – then add a whole grain starch like 1/3 cup of brown rice or ½ cup whole wheat pasta.

Filling up on veggies first allows you to eat more food volume but as many as 433 fewer calories per day!

Add More Veggies & Add More Veggies & Fruits to Your Diet!Fruits to Your Diet!

Toss a bag of spinach into your pasta sauce.

Add a handful of broccoli florets or frozen peas or edamame to your brown rice or whole grain a few minutes before it is done.

Potatoes aren’t the only veggie made for mashing. Try baking turnips, rutabagas, pumpkins, yams acorn or butternut squash until soft.

Then peel (or seed and scoop) and mash with a pinch of salt, a splash of milk and freshly ground pepper.

Look What’s Ready to Eat!Look What’s Ready to Eat!

Superfoods!Superfoods!

Beans Oats Tomatoes Turkey Walnuts Berries Broccoli

Spinach Yogurt Green Tea Salmon Pumpkin Oranges Soy

Superfoods!!!Superfoods!!!

Beans –helps reduce obesity & lower cholesterol

Blueberries – lowers risk of CVD & boosts immune system

Broccoli – lowers risk of cataracts & birth defects

Oats – reduce risk of DM II & lowers cholesterol

Oranges – helps prevent stroke

Pumpkin – lowers risk of various

cancers Wild salmon & Sardines –

boosts immunes system, lowers heart

disease, helps burn fat

Soy- lowers cholesterol

Spinach – decreases CVD & macular degeneration

Tomatoes – raise the skin’s

sun protection factor Tea – helps prevent osteoporosis

& CA and risk of stroke Turkey – helps build strong

immune system Walnuts – reduce risk of CHD,

DM and CA Yogurt strong bones, healthy

heart and digestive system

Don’t Buy Junk in Bulk!!Don’t Buy Junk in Bulk!!

Chips Cookies Cheeze-it’s Crackers Cereals - sugary Candy

Muffins Pretzels Bagels Fruit Drinks Sodas Coffee shakes

What’s in Your Cart?What’s in Your Cart?

PORTION DISTORTIONPORTION DISTORTION

Serving sizes have grown so much in this country, they’re two to five times larger than they were three decades ago. Here’s how some portions intended to be single have grown since the 1970s:

FOOD 1970’s TODAY Bagel/muffin 2-3 oz 4-7 oz Fountain soda 32 oz 64 oz French Fries 5 oz 7 oz Pasta 4 oz 8-16 oz Popcorn 7 cups 16 cups Potato chips 1 oz 2-4 oz McDonald’s burger 4 oz 8 oz

Portion Distortion!Portion Distortion!

Eat More Foods Naturally Eat More Foods Naturally High in WaterHigh in Water

Fruits Veggies Low-fat dairy Cooked grains Lean meats, poultry,

fish & beans Soups and stews

PRE-PACKAGE YOUR PRE-PACKAGE YOUR OWN MEALS!OWN MEALS!

3 oz chicken breast, fish, tofu or turkey

1/2 cup cooked brown rice, couscous, wheat pasta, 4 oz sweet potato or 1/3 cup garbanzo beans

1 cup steamed broccoli, zucchini, cauliflower, or green beans

1/2 tablespoon olive oil, 5 olives, 1 T nuts or 2 T flaxseed

vegetable salad - 1 cup fresh veggies with 2 T balsamic vinegar

TOTAL CALORIES: 388, 32 grams protein, 40 grams carbs, 5 grams of fiber, 11 grams of fat

Trader Joe’sTrader Joe’s

Whole wheat breads, pasta, cereals, crackers and pitas Green tea and herbal teas Fresh greens, grape tomatoes and other fresh veggies Organic frozen veggies in abundance, fresh fruit when available Frozen fruit – no added sugar – mangoes, berries, etc. Fruit juice bars – only 60 calories for the lime Jarlsberg Lite Swiss cheese and Cabot reduced fat cheeses Hummus, tabouli, falafel, couscous Deli meats free of nitrates Ground turkey breast Cooked cubed chicken ready to serve – no added salt Turkey Jerky Fat free Greek yogurt Shrimp Etouffee’ Dish

Trader Joe’sTrader Joe’s

Eggs and egg whites Nuts in abundance – watch portions Organic Natural peanut butter – watch portions Canned salmon, sardines and tuna Low fat salad dressings, balsamic vinegar, salsa Frozen cod, haddock, swordfish, scallops, shrimp and wild salmon Canned beans – chickpeas, kidney, black beans Soups that are not cream based Frozen entrees – stick with those under 650 mg sodium and 10 gm fat Frozen organic brown rice Vegetarian patties, sausages and chicken Organic ketchup - no high fructose corn syrup Soy milk, skim milk, soy yogurt, low fat yogurt Dried fruits – watch portions Whey protein Maple syrup

Whole FoodsWhole Foods

Sushi made with brown rice Roasted whole chicken – remove skin Vegetarian and broth based soups Vegetable/Salad bar sold by the ounce Prepared hot vegetables, fish, chicken, and tofu options Baked goods with no hydrogenated oils or high fructose corn

syrup Chicken tenders made from Bell and Evans free range

natural chicken Meats and Poultry free of growth hormones Organic fresh produce both whole and fresh cut Organic frozen fruit and vegetables Organic dairy products

Staying Straight at SubwayStaying Straight at Subwaywww.subway.com

FIGHT IT: 6-inch toasted BHT – 460 calories, 22 g fat, 21g protein, 45 g carbs and 1664 mg sodium

BITE IT: 6-inch turkey breast and ham sub (no mayo) 295 calories, 5 g fat, 18 g protein, 44 g carbs and 1361 mg sodium

DENY IT: 6-inch toasted meatball sub – 464 calories, 22 g fat, 19 g protein, 1621 mg sodium

TRY IT: 6-inch roasted turkey breast sub – 348 calories, 6 g fat, 27 protein, 47 g carbs and 978 mg sodium

Strategies for Successful Strategies for Successful Take-out & Dining OutTake-out & Dining Out

Italian BEST: pasta with red sauce of white clam sauce or spaghetti with marinara or tomato and meat sauce (30 g fat and under), baked or broiled fish and chicken

WORST: eggplant parmesan, fettuccine Alfredo, fried calamari, meat lasagna (100 g fat and over)

TIPS: Limit amount of bread eaten before main course. Ask for the waiter’s help in avoiding cream or egg based soups. Get a garden salad with balsamic as an appetizer to fill you up on fewer calories.

MEXICANMEXICAN

BEST: Bean burrito without cheese and chicken fajitas with limited condiments (sour cream and cheese), load up on salsa

WORST: Beef chimichanga, chile relleno, quesadillas, refried beans made with lard

TIPS: Choose soft tortillas with fresh salsa, limit corn chips or avoid all together; special order grilled shrimp, fish or chicken; ask for beans made without lard or fat; limit sour cream and cheese; portion control guacamole even though a good fat

14 Steps to Better Health!14 Steps to Better Health!

Exercise 5-6 times per week for including cardio, weights & flexibility

Eat more fruits & vegetables 5-9 servings.

Eat a high-fiber diet!

Avoid processed carbs – especially at breakfast!

Drink enough water

Get good fats & avoid hydrogenated oils/trans fats

Limit beverages w/sugar- especially high fructose corn syrup!

Eat seafood twice a week.

Lower the sodium in your diet . Drink more green tea and less

coffee

Eat a more plant based diet.

Cook and eat at home more often.

Useful ResourcesUseful Resources

Superfoods RX: 14 Foods (and their sidekicks) That Will Change Your Life! Dr. Pratt Clean Eating Magazine Eat, Drink and Be Healthy. Walter Willet, MD: 2001 Eating Well Magazine Nutrition Action Newsletters American Dietetic Association www.eatright.org American Heart Association www.americanheart.org Recipes: www.foodfit.com, www.wholefoods.com, eatright.org, nutrition.org,

americanheart.org Communicating Food For Health Newsletter: www.foodandhealth.com Tufts University Health and Nutrition Newsletter. The Perricone Prescription: 28 Days to Total Body and Face Rejuvenation.

Nicolas Perricone, MD: 2002 The Perricone Weight Loss Diet. Nicolas Perricone, MD: 2005 Nutrition Action Newsletter all of them!!!!! Hungrygirl.com

MORE QUESTIONS: www.laurahartungrd.com