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Starting the New Year off Right January 2011: Rachel Kinzie, Dietetic Intern.

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Presentation on theme: "Starting the New Year off Right January 2011: Rachel Kinzie, Dietetic Intern."— Presentation transcript:

1 Starting the New Year off Right January 2011: Rachel Kinzie, Dietetic Intern

2 New Years Resolutions Post holiday motivation Incorporate a healthy lifestyle into your daily life Small Changes

3 Objectives What is a healthy diet? Incorporating that into your life What do you struggle with?

4 A Healthy Diet Grains Vegetables Fruits Fat Dairy Meat and Beans

5 Its All About Balance Processed Carbohydrate Unhealthy Fats Salt Meat Dairy Whole Grain Healthy Fats Fruits Vegetables

6 Processed Carbs vs. Whole Grain Whole Grains Whole Wheat bread Brown rice Whole-grain pasta Processed Carbs White Bread White rice Pasta Sugar

7 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

8 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

9 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

10 Meat and Dairy Protein: Vital for building and repairing muscle Dairy: Calcium to build strong bones

11 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

12 Fruits and Vegetables High in nutrients, low in calories Fiber About 5 servings a day 5 servings a day

13 Fruit Milk Vegetables Meat/Protein Starch What Should My Plate Look Like?

14 A Lifestyle Change Incorporating a healthy diet into your life Recipe modification Healthy ways to splurge Dining Out Tips for Success

15 Modifying Recipes High Fat Ingredients High Sugar Content High Salt Content

16 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

17 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

18 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

19 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

20 Lets Practice

21 Jambalaya Shrimp Chicken Breast Sausage Creole Seasoning Olive Oil Bay leaves Onion, gr. pepper, celery, tomato White Rice Chicken Broth Sodium Free Creole Brown Rice Low Sodium Chicken Broth

22 Small Changes Can Add Up Calories:290305 Fat:7 g7 g Sodium2,000mg570mg Cho33g33g Fiber1.5g2.5g

23 Brownies (1.5X1.5) 4 ounces unsweetened chocolate 3 eggs 3/4 cup butter 1 cup flour 2 cups sugar 1 teaspoon vanilla 2/3 cup canola oil ½ cup wheat flour 2 cups Splenda

24 The Difference? Saturated Fat6g 1g Fiber0g 0.5g Carbohydrate34g 6g

25 Dining Out Fast Food Sit Down Restaurants

26 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

27 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

28 Splurging I want it any way Controlling your blood sugar is key

29 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

30 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

31 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

32 McDonalds: Dessert High CarbLower Carb Hot Carmel Sundae: (6.4 oz) 60g Carb 1 cookie: 21-23g Carb McFlurry w/ M&Ms (12 oz) 105g Carb Apple Pie: 32g Carb Chocolate McCafe Shake (22 oz) 147g Carb Vanilla Ice Cream Cone 24g Carb

33 Additional Suggestions 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

34 Sit-Down Restaurants

35 Restaurant Dining Tips Watch your portions Make substitutions Watch what you drink Dessert

36 Portion Sizes 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

37 Make Substitutions 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

38 Watch What You Drink Large soda has tons of calories and sugar Choose diet soda, water, unsweetened tea 100% juice and milk should be counted as carbs

39 Dessert Dessert doesnt have to be off-limits Plan ahead Sweets count as carbs in your meal plan CAUTION: Likely over-doing it

40 Tips for Success!

41 Why Do We Splurge? We want what we cant have Modifying recipes Eating in moderation Bottom Line: We arent satisfied

42 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

43 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

44 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

45 Summary Get rid of the all or none mentality Think about today Eat smart Enjoy your food!


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