Transcript Nutrition: Fact versus Fiction

Weight Management
A Mindful Approach
Presenters:
Kim Jordan, RD, CD, CNSD
Similar Strategies for
 Cancer Prevention:
 Weight Loss:
 Eat mostly plant
based foods, which
are low in energy
density
 Be physically active
 Maintain a healthy
weight (via steps
one and two, plus
portion control)
 Eat mostly plant
based foods, which
are low in energy
density
 Be physically active
 Reduce portion sizes
Why a Plant based diet?
Why a Plant based diet?
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Naturally low in fat
Naturally high in fiber
Naturally high in fluid
Low calorie/fat AND high bulk
Bulk = Full, satiey center switches off
Fat
 Type counts
 Quality matters
 Amount counts
 Too much of a good thing is still
bad
Fat: Snack Choices?
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Granola bar (1 oz)
Snickers bar (2 oz)
Potato chips (1 oz)
Almonds (~22 nuts)
String cheese (1 oz)
Peanut butter (2 T)
Apple
5 gm fat
14
10
15
5
16
0.5
Fat: Dinner Choices?
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Baked chicken breast (3 oz)
Macaroni and Cheese (1 c)
Pizza (slice)
Burrito (5 oz)
Salmon (3 oz)
Lasagna (13 oz)
Tofu (1/5 block)
Chicken teriyaki (9.5 oz)
Big Mac
Chicken strips (McDonalds)
Pepperidge Farm Chicken Pot Pie
On the Border Grande Taco Salad with Beef
7 gm fat
7
10
8
6 to 12
9 to 30
6
6
34
55
64
102
Fat: “Worst Foods”
 Outback Steakhouse Aussie Fries with
Ranch Dressing
 2,900 calories
 182 gm fat
 Chipotle Mexican Grilled Chicken Burrito
 1179 calories
 47 gm fat
 Quiznos Classic Italian Sandwich
 1528 calories
 92 gm fat
Fat: “Healthy Foods that Aren’t”
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Bran muffins
Chicken Caesar salad
Tuna melt sandwich
Chicken wrap
Turkey burger
Granola bars
Pasta salads
Fiber
 Typically low in our diets
 Low fiber results in high calorie intake:
 5# of food used to = ~2,500 to 3,000
calories
 Now 5# of food = ~9,000 to 10,000
calories
 Higher intake of processed foods is
responsible for low fiber intake
 Shoot for 25 to 35 gm daily – gradually
Fiber
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Apple (1 average)
Whole grain bread
Sprouted wheat bread
Garbanzo Beans (1/2 c)
Chocolate bar (2.6 oz bar)
Granola bar
Potato chips (~10 chips)
Almonds (~22 nuts)
Broccoli (1/2 cup ckd)
5-6 gms
2-3 gms
5-6 gms
5 gms
~5 gms
~2 gms
~1.5 gms
3.3 gms
~ 3 gms
Fresh
 “Untampered with”
 Looks like it came out of a tree or out of
the ground
 Don’t buy a food that contains more than 5
ingredients
 Found in:
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Produce aisle
Frozen aisle
Canned legumes
Farmers markets…
Fresh
Best to buy organic – “the dirty dozen”:
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Apples
Bell peppers
Celery
Cherries
Imported grapes
Nectarines
Peaches
Pears
Potatoes
Raspberries
Spinach
Strawberries
Fresh
Not as important to buy organic:
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Asparagus
Avocados
Bananas
Broccoli
Cauliflower
Corn
Kiwi
Mangos
Pineapples
Onions
Papayas
Peas
Fresh (think plants!)
 Usually contain
 less calories than processed foods
 More fluids “
 More fiber “
 Better fats—both type and amount
 A variety of colorful fruits and
vegetables provides many
phytonutrients which can enhance
your health
Fluids (Think Your Drink!)
 Often overlooked
 We consume 450 calories per day from
fluids – can result in a 23 pound weight
gain per year………….
 Lack of hydration can result in:
 Headaches…
 Low energy level
 Overeating
 Nausea
Fluids: Think Your Drink!
 Minimize intake of calorie-dense fluids:
 Smoothies
 Juices
 Frappuccinos…
 Soda pop
 Best choices:
 Water
 Weak teas
 Minimal caloric fluids
 Non-carbonated
Fluids – Can be Calorie Dense
 Starbucks Peppermint White Chocolate Latte
 600 calories
 22 gm fat
 Starbucks Venti Strawberries and Crème
Frappuccino (20 oz)
 750 calories
 120 gm sugar
 Jamba Juice Chocolate Moo’d Power Smoothie
 900 calories
 10 gm fat
 183 gm carbohydrates
Fluids – Read the Label
 Honest Green Dragon Tea (16 0z)
 60 calories
 10 gm sugar
 Arizona Iced Tea with Lemon (16 oz)
 200 calories
 25 gm sugar
Fluids
 Calculate your fluid requirements:
 Weight in pounds / 2 = ounces per day
 Check your skin!!!!
 Look at your urine
 Should be pale yellow
Fitness
 We need to walk:
110 minutes to burn off large taco
72 minutes
1 cup potato salad
49 minutes
½ cup raisins
39 minutes
bagel
33 minutes
plain donut
31 minutes
12 oz beer
30 minutes
2 Tbsp blue cheese dressing
12 minutes
apple
22 minutes
1 Tbsp vegetable oil OR
mayo OR 1 oz cheddar cheese
 12 minutes
apple
 4 minutes
½ cup carrots
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