Transcript Family Healthy Eating - LMU | LA

Family Healthy Eating
Hailey Rowe
Burns Recreation Center
Loyola Marymount University
Nutrition 101
• Balanced diet
• What should you be
feeding yourself and
your kids?
• Food labels
• Final thoughts
Balanced Diet For Women
Carbs
Protein
Fats
Balanced Meals
25-40 grams of fiber per day
About 15 grams per meal
60-90 grams of protein per day
20-30 grams of protein per
meal
Lots of healthy fats throughout
the day
Avocados, Nuts (raw)
Cooking: Coconut oil, ghee
Grass-fed butter
Fatty fish
Egg yolks
Breakfast
• Fiber: Avocado (10 g), 2 cups of Spinach (2-3 g), Red Bell
Pepper (2-3 g)
• Protein: 3-4 Eggs (18-24 g)
• Fat: 1 tablespoon of coconut oil to cook the eggs
On-the-go
• Fiber: 2 cups strawberries (6 g), 1 cup of raspberries (8 g)
• Protein: 1 cup of full-fat unsweetened Greek Yogurt (18
g); Add cinnamon
• Fat: handful of nuts
Lunch
• Fiber: 4 cups of Romaine lettuce (4 g), 1 cup of carrots (8
g), 3 tablespoons of hummus (3 g)
• Protein: Turkey patty (20 g)
• Fat: Avocado or 1 tbsp of olive oil
On-the-go
• Fiber: Apple (4 g), Whole grain piece of bread (12 g)
• Protein/Fat: 4 tablespoons (2 servings) of almond butter,
add cinnamon
Dinner
• Fiber: Baked Sweet potato (4 g), 2 cups of green beans (7
g), ½ cup of quinoa or brown rice (6 g)
• Protein: meat of your choice or fish like Tilapia (23 g),
Salmon (17 g)
• Fat: 1-2 tablespoons of butter (not margarine)
On-the-go
• Fiber: 10 stalks of celery (6 g), 1 cup raspberries (8 g)
• Protein: 1/2-1 cup of cottage cheese (14 g) or 3 hardboiled eggs
• Fat: Almond butter for the celery or guacamole for the
eggs
Snacks
Veggie/berry smoothies
Bake kale chips
Nuts/Trail mix (Try to avoid
hydrogenated oils & added
sugar)
Whole grain toast with
avocado and olive oil
Fruit (pear, apple, grapefruit,
grapes, or other) and nuts
Mary’s gone crackers
70%-100% cacao dark
chocolate
Popcorn (popped in
coconut oil)
Edamame
Hard-boiled eggs
Quest bar (Only the flavors
with no sucralose)
Veggies & hummus
Cheese
Reading Food Labels
Final Thoughts
• Start small.
• Mix new, healthy foods with
favorite foods.
• Plan.
• Enjoy!
Eating Out on a Healthful Diet
• Tips for restaurant meals include:
• Avoid breaded or fried foods
• Order salad (w/ dressing on the side) instead of soup
• Ask for steamed vegetables
• Substitute vegetables for potatoes or rice
• Avoid cream sauces or cheese sauces
• Order small portions (such as appetizers)
Dietary Guidelines
• Dietary Guidelines for Americans
• Maintain body weight in a healthy range
To manage body weight
and prevent weight gain,
engage in 60 min of
moderate to vigorous
physical activity on most
days of the week
• 30 min/day of moderate physical activity
• Eat sufficient amounts of fruits and vegetables
• Choose high fiber foods
• Avoid TRANS fats (hydrogenated cottonseed oil,
vegetable oil, etc.)
• Consume < 2300 mg of sodium
• If you drink alcohol, do so moderately
To sustain weight loss,
participate in 60-90 min of
moderate physical activity
on a daily basis
Resources
• American Dietetics Association:
http://www.eatright.org
• USDA
http://www.mypyramid.gov/
• Nutrition Data
http://www.nutritiondata.com/