Healthy eating
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Transcript Healthy eating
HEALTHY EATING
Anne Marie Schoerner McGee, MA, RD, LD, CDE
AMOUNT
BALANCE
Timing of meals matters
Eat breakfast
Eat something small every 4 hours
Balance protein and carbs at meals and snacks
Carbohydrates digest within 0-2 hours
Protein digests within 4-6 hours
Fat digests within10-12 hours
Avoid binge eating
Don’t skip meals
FRUIT
DAIRY
VEGETABLES
HEALTHY FATS
1 tsp oil: flaxseed*, olive, canola, peanut
2 tbsp avocado
11⁄2 tsp nut butters: almond, cashew, peanut (no
hydrogenated oil)•
6 almonds or cashews • 2 Brazil nuts • 5
hazelnuts • 3 macadamia nuts• 6 mixed nuts
(50% peanuts) • 10 peanuts • 4 pecan halves •
16 pistachios• 1 tbsp pine nuts • 4 English
walnut halves* •
1 tbsp flaxseed* • 1 tbsp pumpkin or sesame
seeds •
8 large black olives • 10 large, stuffed green
olives *high in omega-3s
LEAN PROTEINS
skinless chicken and turkey breast
wild game: buffalo, elk, venison•
most fish: flounder, cod, haddock, halibut, trout,
tuna canned in water, salmon, herring, sardines
*choose wild over farmed• most shellfish: clams,
crabs, lobster, scallops, shrimp, imitation
crabmeat•
cheese with less than 3 g of fat per ouncw
1/4 cup reduced-fat or nonfat cottage cheesw
whole egg• 2 egg whites or 1/4 cup egg substitute
1⁄2 cup light tofu•
6 oz reduced-fat or nonfat plain Greek yogurt
1⁄2 cup most beans/legumes: edamame, beans (all
varieties), lentils *higher carb value
WHAT COUNTS AS A SERVING OF
ALCOHOL? HTTP://GETDRUNKNOTFAT.COM
TOOLS FOR HEALTHIER LIFESTYLE
http://greatist.com/health/best-health-andfitness-apps/
http://mashable.com/2012/04/29/best-fitness-apps
http://www.calorieking.com/foods/
http://www.fooducate.com/
http://www.eatingwell.com/recipes_menus
YOUR QUESTIONS!
HOW CAN YOU EAT HEALTHY ON A
COLLEGE BUDGET?
Healthy Staples
Inexpensive Protein: canned beans, tuna, eggs
Frozen Vegetables: steamer bags, cheaper, easy
Whole grains: oats, rice, and breads
Know What’s In Season
http://thisfoodthing.com/2007/11/06/fruits-andvegetables-in-season/
Food For Fuel
FOOD FOR FUEL
Breakfast
Lunch
Whole wheat waffles, fruit, eggs, vegetables, low fat
yogurt, oatmeal, nuts, whole grain cereal, low fat
milk, whole wheat toast.
Sandwiches, turkey, chicken, eggs, fruit, low fat
yogurt, vegetables, skim milk, low fat cheese, tuna
packed in water, natural nut butters, jelly, whole
grain pasta.
Dinner
Beans and rice, seasonal vegetables, whole wheat
pasta with marinara sauce, salmon, chicken, wild
rice, fruit. Ex: tacos, breakfast, crock pot meals.
EASY BALANCED SNACKS
1 wedge light spreadable cheese with 6 Triscuits
¼ cup hummus and 10 baby carrots
½ cup low fat cottage cheese and ½ cup peaches in
light syrup
½ small banan with 1 Tbsp natural peanut butter
1 slice mozzarella string cheese with ¾ cup fresh
cherries
Hardboiled egg and ½ medium orange
¼ cup lightly salted peanuts and1 tbsp dried
cranberries
½ cup plain low fat yogurt topped with ½ cup fresh
blueberries
GOOD MEAL PLAN GUIDELINE FOR
COLLEGE STUDENTS ON THE GO.
Eat every 4-5 hours.
Keep snacks with you and in your car
Balanced meals and snacks that include plenty of
real foods…fruits, vegetables, whole grains, lean
protein, and low fat dairy products.
Limit calories from beverages
Calorie ranges per day
Women 1,200-1,600
Men 1,800-2,400
Make breakfast a priority
Eat within 90 minutes of waking up!
IS SUGAR REALLY BAD FOR YOU?
Average American consumes 21 tsp or 84 g/day
AHA recommends
Men- 9 tsp or 36g /day
Women- 6 tsp or 24g/day
Excess sugar intake cause inflammation in
arteries, CVD, increase levels of LDL,
triglycerides, and decreases levels of protective
HDL cholesterol.
12 oz regular soda has 40 g of sugar = 10 tsp!
CAN I LOSE WEIGHT IN A TARGET AREA?
Not possible to “spot-reduce” a certain area.
Can slim that area by reducing overall body fat
percentage through eating healthy food and
exercising on a regular basis.
Drink plenty of water
Include fiber-rich foods
Healthy fats
Specific exercises to tone certain areas of the
body.
HOW CAN I GAIN WEIGHT?
Eat 3 meals and 2-3 snacks daily. Between meals
and before bed, or every 2 hours.
Increase portions. Increase calories by 500-1000
per day to gain 1-2 pounds per week.
Strength Training
Drink beverages that will add healthy calories
Fruit smoothies with added protein, milk, and flax
Add high-calorie, healthy ingredients to meals
Granola, dried fruits, honey, nuts, 2% milk, peanut
butter, avocadoes, cheese, peas, potatoes, dry milk,
protein powder, eggs.
CAN NUTRITION HELP WITH DEPRESSION?
Eat More Balanced
Exercise 30 minutes 5 days a week
Folate and B Vitamins
Omega 3 Fatty Acids
Limit Alcohol and Caffeine
Selenium
Multivitamin
Healthy body weight
FOLATE AND DEPRESSION
Not consuming enough folate-rich foods can
decrease the amount of serotonin “feel-good
hormones” in your brain.
Leafy green vegetables such as broccoli, spinach,
cabbage, asparagus.
Starchy beans such as chickpeas, kidney and
black beans.
Orange juice, melons, bananas, and mushrooms
It is easily destroyed by cooking, so enjoy your
leafy greens raw as often as possible
SELENIUM AND DEPRESSION
Shown to help ease symptoms of depression
Beans
Brazil Nuts
Oysters
Seeds
55mg daily from food sources
OMEGA 3 FATTY ACIDS
Helps trigger the production of serotonin and
dopamine.
EPA and DHA convert into substances the brain
needs and affects how the brain cells relay
signals.
Contains Selenium.
Tuna, Herring, Salmon, Mackerel, Sardines
Aim for 2 servings per week
Plant Sources: walnuts, pumpkin seeds
Supplements
ALCOHOL AND CAFFEINE
Limit intake of these stimulants
Raise stress hormones and interrupt sleep
Which can lead to fatigue and feeling
overwhelmed.
Sleeping 7-9 hours a night is the magic number.
DO EXERCISE SUCH AS YOGA OR PILATES
OFFER SIMILAR BENEFITS TO MORE RIGOROUS
EXERCISES?
No. Yoga and Pilates will increase flexibility,
balance, and relaxation, not weight loss,
cardiovascular gain, or calorie burn.
Power Yoga = brisk stroll
Pilates, you may feel the burn but your heart will
not!
Beginner Class = slow walk
Advanced Class = speed walking
A balance of these plus weights and cardio in a week in
going to give you greater physical results. So, change
it up and keep challenging yourself!
CAN I BE HEALTHY WITHOUT EXERCISE?
Diet is more important than physical activity to
lose weight and stay lean.
Doesn’t mean being active is not important so try
to move around as much as possible.
Pay attention to what you eat. Crash dieting
lead to muscle loss.
Eat enough lean protein to keep metabolism up,
build muscle, and keep you fuller.
Eat lots of fruit and vegetables….Fiber = Full.
Limit high saturated fats and processed foods
SUPPLEMENTS TO INCREASE
PERFORMANCE.
Pre-Workout
Nitric Oxide based compound (Argenine)
Dilates blood vessels
Extra energy and “pumped” feeling
Caffeine
Creatine-based
Taken in bigger dose post workout
Idea is to accelerate muscle gains and endurance
Creatine-monohydrate
Protein-based
Biggest “bang for your buck”
Helps body repair damage from weight training
Whey protein (leucine) faster acting
WHAT CAN I DO IF I AM SORE AFTER A
WORKOUT?
Nutrition
Hydration
Carbohydrate plus protein snack
15-60 minutes post workout
½ PB sandwich or turkey/cheese; chocolate milk; banana
Protein needed for muscle growth and carbohydrates to
replenish glucose stores.
Topical Applications
Apply ice to area to reduce inflammation
Light Activity and Massage
WHAT CAN I DO IF I AM SORE AFTER A
WORKOUT?
Vitamins, etc.
Vitamin E (200mg; egg yolks, almonds, pecans)
Omega-3 Fatty Acids (1-4 grams EPA/DHA)
Antioxidant effects protect membranes from free radicalinduced damage by preventing oxidation of membrane
lipids and improves oxygen delivery to cells.
Reduces inflammation and increases resistance to fatigue.
Vitamin C (250mg to 2.5g per day; citrus fruits,
strawberries, broccoli)
Antioxidant that reduces levels of cell-damaging free
radicals in muscles.
Contributes to cortisol production, a hormone that
decreases inflammation.
HOW CAN I MEET ALL MY NUTRITIONAL
NEEDS?
Well balanced diet
Adequate calories, protein, carbohydrates,
healthy fats, and color vegetables
Multivitamin can’t hurt either!
Help ensure that the body’s daily nutritional needs
are met.
Contain 100% of daily recommendations of several
vitamins.
Improve energy and a better physical response to
various stress factors encountered in college life.
WHAT SHOULD I CONSIDER TAKING?
Probiotic
Multivitamin
Insurance policy against unhealthy eating habits
Vitamin D (sunshine Vitamin)
Friendly bacteria essential for digestion
Bulding bones, heart health, elevating mood
B Vitamins (50-100mcg)
Energy production, memory, emotional well being
Omega-3 EPA/DHA fish oil
Calcium/Magnesium
Bone health and density