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Nutrition Module 5 www.getrealwellnesssolutions.com.

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Presentation on theme: "Nutrition Module 5 www.getrealwellnesssolutions.com."— Presentation transcript:

1 Nutrition Module 5

2 Diabetes Statistics 20 million Americans have been diagnosed with diabetes An estimated 6 million Americans go undiagnosed Every 5 seconds someone develops: Diabetes Insulin Resistance Even a 5-10% weight loss can help!

3 Be Choosy Food = Fuel Want Results? Plan, plan, plan
Make your calories count! Don’t overly restrict yourself Have what you need on hand Avoid poor convenience choices

4 Plan Out Your Meals… Create a weekly meal planner
Cook in bulk (store & freeze) Reduces convenience splurges Makes it easier for you to follow Food/Activity Journaling Sparkpeople.com MyPyramid.gov Calorieking.com

5 #1 The Budgeting Method AKA: Diabetic Exchange Plan
Works by grouping foods into six categories: Bread/starch Meat/protein Vegetable Fruit Dairy Fat Foods in each category have a similar nutrient makeup Foods can be exchanged for another in that category Serving sizes may vary from item to item

6 Caloric Needs < 30 min of activity >30 min of activity
Females Males Females Males Females Males

7 Budgeting Basics Choose a calorie level Print a diabetic exchange list
Use it to determine serving sizes for exchanges Determine # of servings needed from each group Budget meals to meet guidelines Only spend what you have budgeted

8 Common Portions Chart Calorie Levels with Suggested Number of Servings
Bread/ Starch Meat/ Protein Vegetables Fruit Dairy Fat 1200 5–6 4–5 3 2-3 2–3 3–4 1400 6–7 1500 7–8 1600 8–9 1800 10–11 2000 11–12 2200 12–13 2400 13–14 2600 14–15 9–10 5 2800 15–16

9 Don’t Deprive Yourself
Follow your budgeted allowance Choose the foods to spend your calories on! Understand & Control portion sizes Stay within calorie range Balance your food groups first Spend any remaining calories on splurges

10 #2 The Plate Method

11 Vegetables 1 cup = ~25 calories Nutrient (good stuff) Dense
High in water content Full of fiber Boost metabolism Shoot for 3-5 servings per day

12 Nutrient Density Goal: Choose (nutrient dense) foods
Low Calorie & High Nutrition Value Fruits & Vegetables (5-9 servings a day) Whole grains Lean meats & beans Low fat milk Heart-Healthy Fats

13 Fat Facts Calorie dense (High calorie & low nutrition)
Unhealthy Fats (low in nutrition) Saturated Fats: Fats that are solid at room temperature Trans Fat: Partially Hydrogenated oils = BAD Try Smart Balance or Promise Heart healthy fats: (nutritionally valuable) Fatty Fish Nuts & Seeds—just a handful Avocados & Olives

14 Beware of Beverages Calories from beverages add up!
Do not fill you up like foods. Water is calorie free & body wise. Beware of diet drinks Body senses the sweetness, but doesn’t get the calories can cause cravings

15 # 3 Carb Sensitive (CS) Real chemical/hormonal changes upon eating carbs Often called “sugar addicts” A bite of a simple carb sets off a series of real reactions Carb consumption hunger & sense of fullness Produces a compulsion to eat Activates pleasure centers in the brain

16 CS Problems Pleasure is followed by urge to snack
The brain tries to recreate the pleasurable feeling CS people accumulate an excess of insulin This signals the body to conserve energy Each carb-rich meal, creates more hunger Body stores the excess insulin as fat

17 CS Solutions Consider your P2B ratio:
(7 grams protein to balance 15 grams of carbs) Eat breakfast: including a balanced protein serving 3 regularly timed meals: with balanced protein serving 2 protein snacks or protein/complex snack Eat balanced food every 3-4 hours Plan to have available food sources on hand

18 Five Finger Rule Eat something every 3-4 hours
Use five fingers to remind you Three meals & two snacks (balanced) Or 5 similarly proportioned small meals Depends on your personal style Snacks can also be juice or milk

19 CS “Go-To” Snacks and Add-Ins:
Nuts (any) Eggs—hard boiled Cheese sticks Cottage cheese V-8 juice Milk Tuna Chicken chunks Summer sausage Non-starchy vegetables Yogurt Peanut butter, raisins, &celery Beef jerky Meat sticks Protein shakes or bars Peanut butter & apple slices Ham/cream cheese rollups Cheese & WW crackers Meat & cheese on WW crackers Peanut butter & WW crackers Meat rollups using low-carb wraps Flax meal (ground flaxseed) as an add-in

20 # 4 Calorie Shifting Based on the body’s adaptation principle
Keeps your metabolism guessing Helps it run more efficiently Use when you hit a plateau or weight loss has stagnated Gives a good diet an edge Doesn’t work well with a poor diet Provides a formula you can apply to any plan

21 Calorie Shifting Theory
By consuming X # of calories consistently Your body will expect to receive that # daily Your body adapts to it It then works less efficiently By altering calorie intake, you keep the body guessing Pushes the metabolism to work harder

22 Calorie Reductions Never choose a reduced calorie option for:
> than 72 hours Triggers fat storage in attempt to fight off starvation Shift calories more for 3-4 days You can then return to the reduced calorie shift Keeps metabolism revved up

23 Calorie Shifting Example
Establish a baseline Ramp up 300 calories. Twice a week for the first week, add 300 cal. to your diet. On Mon. & Thur., eat 2,300 cal. Cut down 500 calories. Twice a week for the second week, subtract 500 cal. On Tues. & Fri., eat 1,500 cal. Ramp up 400 calories. Twice a week for the third week, add 400 cal. to your diet. On Wed. & Sat., eat 2,400 cal. Cut down 500 calories. Twice a week for the fourth week, subtract 500 cal. On Thur. & Sun., eat 1,500 cal.

24 Problem Foods & Additives
Foods & additives are metabolized by the body in different ways. Can cause people to not sense true fullness Can lead to overindulgence Can aggravate certain health conditions Do not promote health in general Avoid or greatly limit these foods

25 Troublemakers Partially hydrogenated oil Hydrogenated oil
High fructose corn syrup Trans fat Sugars (often ending in …ose) Saturated fat Salt/Sodium Artificial Sweeteners Margarine White Flour “Bleached” foods “Enriched” foods Caffeine Artificial colors and dyes Carbonation Phosphoric acid Preservatives/MSG

26 Total Wellness Enhancers
Whole & natural foods promote better health The body utilizes natural food sources The body readily recognizes these foods Uses them for body functioning. Nutrition labels list highest % ingredients first To see the items main value: Look at first five ingredients of nutritional label

27 Health Promoters Whole wheat Nuts, non-roasted Garlic Dairy, low-fat
Yogurt Dark Chocolate Butter Cottage cheese Pomegranate juice Fish Baked/Boiled Tomato sauce Salmon Brown rice Lemon Berries Fruit—better fresh Oatmeal-not cut Prunes Lean cuts of meat Egg whites Cheyenne Pepper Cinnamon Green Tea Water, non-carbonated Red Wine Vinegar Tomato juice Vegetable juice Natural Honey Vegetables raw/steamed—better fresh Beans & Lentils Olive oil-better uncooked

28 Stress Pressures can lead to stress eating Know your triggers
Have a solid plan to counteract triggers Recognize stress eating (subconscious reaction) Activate your thinking brain Choose not to self-soothe with food Focus on what you want to achieve

29 In Conclusion Keep focused on the foods that you want to add
Choose foods based on how they fit into your plan Eat slowly & chew your food Cancel your membership in the “Clean Plate Club” Stop eating when 80% full, so brain gets the fullness message Decline seconds, box up large portions to eat another time Deviation is temporary, don’t start over, keep on going!

30 Questions??


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