healthyeating

Tracy Giles RHN Cert Ed LDCA MCAS

Nutritional Advice & Healthy Eating Workshops

What is healthy eating?


• it is realistic• it is something you can

sustain forever• it is about being free

from disease• it is about being full of

energy

IT IS A LIFESTYLE CHANGE


• a diet is an unnatural way of eating

• once finished the weight goes back on

• the old problems return

IT IS NOT A DIET

Choices

Your choice of food along with moderate levels

of physical exercise has a

significant effect on your overall health, well-being and

self-esteem.

Choices

we are surrounded

by unhealthy choices

Some choices ...

increase our risk for

developing cancer,

diabetes and heart disease

and some choices ...

reduce our risk of

developing chronic diseases

So what does a healthy plate look like?

½ plate of veggies/salad

¼ plate of

protein¼ plate

of whole grains+ 1 small daily

serving of healthy fatlike olive oil


• think rainbows• orange, yellow, red,

blue, green vegetables and fruit

• always try to include a leafy green

• french fries are NOT a vegetable

½ plate of veggies/salad


• fish, poultry, beans, nuts• limit red meat to once a

week• avoid processed meats

which can contain carcinogenic substances

• explore alternative protein sources like beans and legumes

¼ plate of

protein


• whole grain bread, brown rice or pasta, quinoa, millet, buckwheat, bulgar wheat

• limit refined rice and pasta• this part of the plate could

also be starchy vegetables like potato, sweet potato, yam once or twice a week

¼ plate of whole

grains


• add a small daily serving of healthy fats like olive oil, flax seeds, hemp seed

• add 1-2 daily servings of dairy or dairy alternative

Serving sizes

A Food Guide Serving is simply a reference amount.

It helps you understand how much food is recommended.

Healthy tips

• take the serving size out of the package and eat it off a plate

• people tend to eat more if eating straight from the packet

Healthy tips

• restaurant portion sizes today are huge

• splitting a meal will mean you are more likely to eat a healthier portion size and avoid over-eating

Healthy tips

• don’t eat in front of the TV• or when busy with other

activities

Mindless eating leads to Overeating

Healthy tips

• don’t shop when you are hungry

• have a healthy snack before you go

• people tend to buy more junk food when grocery shopping while hungry

• they also spend around 10-15% more

Healthy tips

• if you keep good food in your fridge you will eat good food (Errick McAdams)

• put tempting, unhealthy foods away out of sight

• keep fruits and vegetables within easy access

Healthy tips

• never skip breakfast• it jumpstarts your

metabolism• can prevent you over-eating

later in the day• people who eat breakfast

tend to make better food choices through the rest of the day

Healthy tips

• eat slowly• it gives the brain and

stomach time to send the message that you are full

• it puts less strain on your digestive system

• wait 10 minutes before going for seconds – are you really still hungry?

How much should I eat?

• depends entirely on the individual

• your lifestyle• your body build• how active you are• any special health

concerns

Suggested calories .....

1,600-2,000 for women 2,000-

2,500 for men

Calculating your calorie requirements.

Step 1• Calculate basal metabolic rate – the amount of calories

your body needs just for basic functions like breathing

Step 2• Calculate the calories required for your daily activity

levels – sedentary, active, very active

Step 3• Add them together to get your daily calorie

requirements to maintain weight


Step 1• Calculate basal metabolic rate – the amount of calories

your body needs just for basic functions like breathing

WOMENBMR = (9.56 x weight in kg) + (1.85 x height in cm) – (4.68 x age) + 655

MENBMR = (13.75 x weight in kg) + (5 x height in cm) – (6.76 x age) + 66


Step 2• Calculate the calories required for your daily

activity levels – sedentary, active, very active

Sedentary BMR x 20%

Lightly active BMR x 30%

Moderately active (exercise most days of week) BMR x 40%

Very active (exercise daily intensely or for prolonged periods) BMR x 50%

Extra active (hard labour or in athletic training) BMR x 60%


Step 3• Add them together to get your daily

calorie requirements to maintain weight

This is the number of calories you can eat each day to MAINTAIN your current weight. To lose weight you need

to eat less calories than this number.

Barriers to healthy eating.

Comfort and emotional eating.

• food is not the solution• leads to weight gain

which adds to your unhappiness

• you must identify and understand what triggers your emotional eating

• then DEAL WITH IT

Unhealthy food is easily available and cheap.

• but a big price to pay in the long term• they are full of empty calories• contain too much sodium and

chemicals• they leave you overweight and yet

malnourished• some fast food chain meals can

contain nearly a full day’s worth of calories in one meal

Budget restrictions.

• the key is to PLAN, PLAN, PLAN• create a grocery list and stick to it• set aside time to do bulk cooking

and freezing• go meatless two nights a week• meat should be a condiment, not

the main feature of a meal

Time constraints.• again – PLAN, PLAN, PLAN• meal planning is a time saver• combine fresh and convenience

foods to make the meal faster• keep staples in your pantry to create

quick meals• plan ahead for extra-busy days• keep meals simple – one pot cooking• cook extra for another meal

Are these real or perceived time

constraints?

What activities are taking up your time –

tv, internet, email?

Limit intake of saturated fats

but ensure you get some healthy

fats every day.

Replace refined and processed grains with

whole grains.

My top suggestions.

Eat a rainbow of vegetables and fruits every day

for vitamins, minerals and

fibre.

Eat cold water fish at least twice a

week.

Limit red meat to once a week and try other sources of protein such as beans and

lentils.

Drink a minimum of

six 8oz glasses of

water each day.

Less refined, packaged and fast food will reduce your sodium and sugar intake.

Regular small meals keep

energy levels steady and

avoid binges.

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