Presentation on theme: "Starting the New Year off Right January 2011: Rachel Kinzie, Dietetic Intern."— Presentation transcript:
Starting the New Year off Right January 2011: Rachel Kinzie, Dietetic Intern
New Years Resolutions Post holiday motivation Incorporate a healthy lifestyle into your daily life Small Changes
Objectives What is a healthy diet? Incorporating that into your life What do you struggle with?
A Healthy Diet Grains Vegetables Fruits Fat Dairy Meat and Beans
Its All About Balance Processed Carbohydrate Unhealthy Fats Salt Meat Dairy Whole Grain Healthy Fats Fruits Vegetables
Processed Carbs vs. Whole Grain Whole Grains Whole Wheat bread Brown rice Whole-grain pasta Processed Carbs White Bread White rice Pasta Sugar
Fiber Your body needs 25-40 grams each day Most people eat 12-15 grams per day Why is this important? 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 Saturated Solid at room temperature Mainly from animal sources Type that clogs vessels Sources: butter, animal fat Unsaturated Helps maintain good cholesterol levels and decreases the bad cholesterol Sources: Olive oil, canola oil, avocados, nuts
Trans Fat 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: Margarine, hydrogenated oils, shortening, fried foods, commercial baked goods and crackers
Meat and Dairy Protein: Vital for building and repairing muscle Dairy: Calcium to build strong bones
Meat and Dairy Limit portions Meat: 5-6 oz a day Dairy: 2-3 cups per day CAUTION: Both can contain a lot of fat 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
Fruits and Vegetables High in nutrients, low in calories Fiber About 5 servings a day 5 servings a day
Fruit Milk Vegetables Meat/Protein Starch What Should My Plate Look Like?
A Lifestyle Change Incorporating a healthy diet into your life Recipe modification Healthy ways to splurge Dining Out Tips for Success
Modifying Recipes High Fat Ingredients High Sugar Content High Salt Content
High Fat Ingredients 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 Substitute unsweetened applesauce or prune sauce for ½ the sugar in baking recipes Substitute Splenda or other no-calorie sweetener for sugar in recipes 1-to-1 ratio
High Salt Content If your recipe calls for garlic salt or onion salt Try garlic powder, onion powder Instead of regular soups Use low-sodium versions Instead of soy sauce Choose low-sodium soy sauce Instead of table salt Use herb seasonings instead
Other Substitutions All purpose flour Try whole wheat flour for half of what the recipe calls for Dry bread crumbs Use rolled oats or crushed bran cereal White – rice, bread, pasta Use the whole grain version
Fast Food Made-over INSTEAD OF:TRY: Side of fries & sodaSide of fruit & milk Meat lovers pizzaThin crust, veggies topping & side salad Jumbo cheeseburgerSmall hamburger, no cheese Fried chicken piecesGrilled chicken sandwich, no mayo French friesBaked potato w/ low-fat sour cream or salsa MilkshakeLow-fat milk
McDonalds: Healthier Options Fruit & yogurt parfait w/out granola 5 oz = 130 calories, 25 g total carb Fruit and maple oatmeal w/out cream 9.2 oz = 270 calories, 59 g carb w/out cranberry and raisins, 41 g carb Grilled chicken Caesar salad w/out dressing 11 oz = 220 calories, 12 g total carb Grilled chicken snack wrap 1 each = 240 calories, 25 g total carb
Splurging I want it any way Controlling your blood sugar is key
McDonalds: Breakfast High Carb:Moderate Carb: Steak, Egg, and Cheese Bagel: 56g Carb Sausage Mcmuffin w/ Egg: 30 g Carb Mcgriddles: 45 g Carb Sausage Biscuit w/ Egg 36 g Carb Big Breakfast w/ hot cakes/biscuit: 111-116g Carb Sausage Burrito 26 g Carb
McDonalds: Lunch/Dinner High Carb.Low Carb. Big Mac: 45 g CarbHamburger: 30g Carb Cheeseburger: 33g Carb Angus Chipotle BBQ 66g Carb Double Cheese Burger or McDouble: 33g Carb Premium Crispy Chicken Ranch: 62g Carb Chicken McNuggets (6) 16g Carb
McDonalds: Sides High CarbModerate Carb Southwestern Chipotle BBQ: 15g Cho Creamy Ranch or Ketchup 2g Cho, 3g Cho Large French Fries: 63g Cho Small Fry: 29g Cho Hash Brown: 15g Cho
Why Do We Splurge? We want what we cant have Modifying recipes Eating in moderation Bottom Line: We arent satisfied
Tips: At Breakfast 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 Move on your lunch hour A brisk 15 minute walk burns about 100 calories and gives you less time to eat Chew your food! Research shows ppl who chewed at least 20 times before swallowing ate up to 70 calories less at meal times
Tips: At Dinner Eat a broth based soup or salad first Plan ahead Sit at the table Downsize your plates Research backs it up! People serving themselves ice cream in smaller bowls ate 31% less
Summary Get rid of the all or none mentality Think about today Eat smart Enjoy your food!
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