Transcript High Carb - OPResume.com

Starting the New Year off Right
January 2011: Rachel Kinzie, Dietetic Intern
New Year’s Resolutions
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Post holiday motivation
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Incorporate a healthy
lifestyle into your
daily life
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Small Changes
Objectives
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What is a healthy diet?
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Incorporating that into your life
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What do you struggle with?
A Healthy Diet
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Grains
Vegetables
Fruits
Fat
Dairy
Meat and Beans
It’s All About Balance
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Whole Grain
Healthy Fats
Fruits
Vegetables
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Processed
Carbohydrate
Unhealthy Fats
Salt
Meat
Dairy
Processed Carbs vs. Whole Grain
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Processed Carbs
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White Bread
White rice
Pasta
Sugar
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Whole Grains
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Whole Wheat bread
Brown rice
Whole-grain pasta
Fiber
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Your body needs 25-40 grams each day
Most people eat 12-15 grams per day
Why is this important?
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Fiber delays the absorption of nutrients into
the blood and helps control blood sugars
Fiber helps lower cholesterol by 10-15% and
can reduce the risk of heart disease
Leaves you feeling full
Types of Fat
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Saturated
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Solid at room
temperature
Mainly from animal
sources
Type that clogs
vessels
Sources: butter,
animal fat
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Unsaturated
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Helps maintain good
cholesterol levels and
decreases the bad
cholesterol
Sources: Olive oil,
canola oil, avocados,
nuts
Trans Fat
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A result of the process of hydrogenation
Lowers HDL cholesterol
Similar to saturated fats in that it raises LDL
cholesterol
LIMIT USE OF TRANS FATS
Sources:
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Margarine, hydrogenated oils, shortening, fried
foods, commercial baked goods and crackers
Meat and Dairy
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Protein:
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Vital for building and
repairing muscle
Dairy:
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Calcium to build
strong bones
Meat and Dairy
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Limit portions
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Meat: 5-6 oz a day
Dairy: 2-3 cups per day
CAUTION: Both can contain a lot of fat
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Choose Lean Protein: skinless chicken
breast, fish, lean ground beef
Choose Low-fat Milk and Cheeses:
Milk: Skim, ½ %, 1%
 Yogurt/Cheese: Low-fat or fat-free
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Fruits and Vegetables
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High in nutrients, low in calories
Fiber
About 5 servings a day
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5 servings a day
What Should My Plate Look Like?
Milk
Meat/Protein
Vegetables
Starch
Fruit
A Lifestyle Change
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Incorporating a healthy diet into your life
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Recipe modification
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Healthy ways to splurge
Dining Out
Tips for Success
Modifying Recipes
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High Fat Ingredients
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High Sugar Content
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High Salt Content
High Fat Ingredients
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Instead of cream of mushroom soup
 Try 98% fat free cream of mushroom soup
Instead of regular cream cheese
 Try reduced fat or fat free
Instead of regular sour cream
 Try reduced fat or fat free
 Or try plain, fat free yogurt
Instead of whipped cream
 Try light whipped topping
Substitute Oil for Butter when possible
 1 to ¾ ratio in baking
High Sugar Content
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Substitute unsweetened applesauce or
prune sauce for ½ the sugar in baking
recipes
Substitute Splenda or other no-calorie
sweetener for sugar in recipes
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1-to-1 ratio
High Salt Content
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If your recipe calls for garlic salt or onion
salt
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Instead of regular soups
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Use low-sodium versions
Instead of soy sauce
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Try garlic powder, onion powder
Choose low-sodium soy sauce
Instead of table salt
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Use herb seasonings instead
Other Substitutions
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All purpose flour
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Dry bread crumbs
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Try whole wheat flour for half of what the
recipe calls for
Use rolled oats or crushed bran cereal
White – rice, bread, pasta
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Use the whole grain version
Let’s Practice
Jambalaya
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Shrimp
Chicken Breast
Sausage
Creole Seasoning
Olive Oil
Bay leaves
Onion, gr. pepper,
celery, tomato
White Rice
Chicken Broth
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Sodium Free Creole
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Brown Rice
Low Sodium Chicken Broth
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Small Changes Can Add Up
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Calories:
290
305
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Fat:
7g
7g
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Sodium
2,000 mg
570mg
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Cho
33g
33g
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Fiber
1.5g
2.5g
Brownies (1.5”X1.5”)
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4 ounces
unsweetened
chocolate
3 eggs
3/4 cup butter
1 cup flour
2 cups sugar
1 teaspoon vanilla
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2/3 cup canola oil
½ cup wheat flour
2 cups Splenda
The Difference?
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Saturated Fat
Fiber
Carbohydrate
6g
0g
34g
1g
0.5g
6g
Dining Out
Fast Food
 Sit Down Restaurants
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Fast Food Made-over
INSTEAD OF:
TRY:
Side of fries & soda
Side of fruit & milk
Meat lovers pizza
Thin crust, veggies topping
& side salad
Jumbo cheeseburger
Small hamburger, no cheese
Fried chicken pieces
Grilled chicken sandwich, no
mayo
Baked potato w/ low-fat sour
cream or salsa
Low-fat milk
French fries
Milkshake
McDonald’s: Healthier Options
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Fruit & yogurt parfait w/out granola
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Fruit and maple oatmeal w/out cream
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5 oz = 130 calories, 25 g total carb
9.2 oz = 270 calories, 59 g carb
w/out cranberry and raisins, 41 g carb
Grilled chicken Caesar salad w/out dressing
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11 oz = 220 calories, 12 g total carb
Grilled chicken snack wrap
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1 each = 240 calories, 25 g total carb
Splurging
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I want it any way
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Controlling your
blood sugar is key
McDonald’s: Breakfast
High Carb:
Moderate Carb:
Steak, Egg, and Cheese
Bagel: 56g Carb
Sausage Mcmuffin w/ Egg:
30 g Carb
Mcgriddles:
45 g Carb
Big Breakfast w/ hot
cakes/biscuit:
111-116g Carb
Sausage Biscuit w/ Egg
36 g Carb
Sausage Burrito
26 g Carb
McDonalds: Lunch/Dinner
High Carb.
Low Carb.
Big Mac: 45 g Carb
Hamburger: 30g Carb
Cheeseburger: 33g Carb
Double Cheese Burger or
McDouble: 33g Carb
Angus Chipotle BBQ
66g Carb
Premium Crispy Chicken Chicken McNuggets (6)
Ranch: 62g Carb
16g Carb
McDonalds: Sides
High Carb
Moderate Carb
Southwestern Chipotle
BBQ: 15g Cho
Creamy Ranch or Ketchup
2g Cho, 3g Cho
Small Fry:
29g Cho
Hash Brown: 15g Cho
Large French Fries:
63g Cho
McDonald’s: Dessert
High Carb
Lower Carb
Hot Carmel Sundae:
(6.4 oz) 60g Carb
McFlurry w/ M&M’s
(12 oz) 105g Carb
Chocolate McCafe Shake
(22 oz) 147g Carb
1 cookie: 21-23g Carb
Apple Pie:
32g Carb
Vanilla Ice Cream Cone
24g Carb
Additional Suggestions
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Hamburger  healthy sides
Fries  Small! and have salad as entrée
Hamburger and Fries  Skip the dessert
If you must, eat dessert for a snack later
Sit-Down Restaurants
Restaurant Dining Tips
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Watch your portions
Make substitutions
Watch what you drink
Dessert
Portion Sizes
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Large portions are common
Moderation is key
Choose the smaller option if possible
Order a lunch-sized entrée for dinner
Share a meal
Ask the server to put half in a to-go box
Make Substitutions
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Side of fries = fruit cup or vegetables
Regular dressing = fat-free or low-fat
Sour Cream = Low-fat sour cream or salsa
Include “free” foods into your meal
Watch What You Drink
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Large soda has tons of calories and sugar
Choose diet soda, water, unsweetened tea
100% juice and milk should be counted as
carbs
Dessert
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Dessert doesn’t have to be off-limits
Plan ahead
Sweets count as carbs in your meal plan
CAUTION: Likely over-doing it
Tips for Success!
Why Do We Splurge?
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We want what we can’t have
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Modifying recipes
Eating in moderation
Bottom Line: We aren’t satisfied
Tips: At Breakfast
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Get a good nights sleep: Studies show that
ppl who get less than 6 hrs of sleep eat up to
300 calories more during the day because a
lack of sleep triggers the
production of the hunger
hormone, grehlin
Tips: At Lunch
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Move on your lunch hour
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A brisk 15 minute walk burns about 100
calories and gives you less time to eat
Chew your food!
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Research shows ppl who chewed at least 20
times before swallowing ate up to 70 calories
less at meal times
Tips: At Dinner
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Eat a broth based soup or salad first
Plan ahead
Sit at the table
Downsize your plates
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Research backs it up! People serving
themselves ice cream in smaller bowls ate
31% less
Summary
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Get rid of the all or none mentality
Think about today
Eat smart
Enjoy your food!
QUESTIONS?
QUESTIONS?