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Nutrition For Life Long Health & Wellness! Laura Hartung MA, RD, LDN.

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Presentation on theme: "Nutrition For Life Long Health & Wellness! Laura Hartung MA, RD, LDN."— Presentation transcript:

1 Nutrition For Life Long Health & Wellness! Laura Hartung MA, RD, LDN

2 Are You Eating on the Run? Most Americans Are! High in processed foods/calories High in saturated fat and trans fats High in sugar & high fructose corn syrup High in sodium High in fatty meats and fatty dairy Low in vegetables & fruits Low in good fats Low in whole grains and unprocessed carbohydrates Low in vitamins and minerals Low in skim dairy products and lean protein sources such as fish

3 Startling Stats!! 66% of adults are overweight or obese 15% of children and adolescents 6-19 are overweight, 1 in 4 will develop type II diabetes Diabetes, heart disease, stroke, gallbladder, oseteoarthritis, sleep apnea, several forms of cancer, menstrual irregularities, stress incontinence, depression and more Over 100 billion dollars spent in treatment 78% of adults don’t get enough exercise !!




7 Are you properly nourishing your body? Our fast paced lives may cause us to make poor food and exercise choices. Identify problems areas in your daily diet. Are you overeating processed foods? Are you under eating wholesome, nutrient-dense foods? Do have lack of time to prepare food during the week?

8 Create a Healthy Breakfast & Lunch! Fiber Calcium Whole Grains Protein Healthy Fats That’s a mouthful!



11 Fiber it UP!!! Need at least 30-35 g/day but most people get barely 10! Powerful tool – it’s bulky & keeps you feeling satisfied. Research has found high-fiber meals trigger the release of cholecystokinin, one hormone responsible for sending “I’m full signals” to the brain. High fiber foods along with lean protein keep you fuller longer. Fiber is key to reducing what you eat overall and thus losing weight! If you get plenty at breakfast you are more likely to hit your daily quota. High fiber foods are also shown to help reduce risk of heart disease and even some cancers. Great health BONUS!

12 Fast & Delicious Breakfast Dishes! 1% Cottage cheese - 1 cup with 1/2 cup fresh grapes, blueberries, strawberries and 1 T almonds or 2 ground flax 3 egg whites with 1 whole egg, tomatoes, spinach, 1 tsp olive oil, 2 pieces whole wheat toast and skim milk Fresh fruit with 1 oz part skim mozzarella or 4 oz fat free Greek yogurt. Add 1/2c Kashi Go Lean to both! Kashi Go Lean with skim milk, 1 banana and a couple nuts Grilled salmon (yes, fish for breakfast) served with sliced tomato on whole wheat bread.


14 Have a 150-Calorie Morning & Afternoon Snack! You can skip the a.m nibble after breakfast if you’re not hungry but the afternoon snack is nonnegotiable. After 5-5 hours, your blood sugar plummets without nourishment, and you feel the world owes you food – lot’s of it! You will pick at this and that while you are cooking & over order if you are out! Be careful! Snacks have gotten skewed! An energy bar or fast-food wrap marketed as a snack can have over 300 calories! Instead, choose a snack with fiber & protein that has about 150 calories such as 4 T of walnuts & raisins or an apple and piece of string cheese.

15 Healthy snacks you can pack and take on the run! Hummus and veggies Peanut butter & banana on whole wheat Low fat mozzarella cheese and fruit or whole wheat crackers Avocado & tomato sandwich Lentil soup with wheat bread Turkey Jerky – nitrate free Nuts and raisins (1/3 cup) Go Lean Trail Mix (1 cup) Turkey on whole wheat with lettuce & tomato Fresh fruit with cottage cheese Salmon sandwich Yogurt & almonds Bean burrito with low fat cheese and salsa Sardines – no added salt

16 Make Veggies the Base of Your Lunch & Dinner Think of lunch and dinner as a pyramid: veggies should be the base, lean protein next and healthy carbs to top it off. Most of us eat the completely opposite way! A big bowl of pasta with a teeny salad on the side. Of course it is okay to eat starchy carbs like bread and pasta – but they should be the smallest part of the meal because they are high calorie, and less nutritious then veggies and protein! And starchy foods are the items most people tend to lose control and overeat. Start with salad greens or steamed, roasted or stir-fried veggies; add 4-6 oz of protein and a little good fat – then add a whole grain starch like 1/3 cup of brown rice or ½ cup whole wheat pasta. Filling up on veggies first allows you to eat more food volume but as many as 433 fewer calories per day!

17 Add More Veggies & Fruits to Your Diet! Toss a bag of spinach into your pasta sauce. Add a handful of broccoli florets or frozen peas or edamame to your brown rice or whole grain a few minutes before it is done. Potatoes aren’t the only veggie made for mashing. Try baking turnips, rutabagas, pumpkins, yams acorn or butternut squash until soft. Then peel (or seed and scoop) and mash with a pinch of salt, a splash of milk and freshly ground pepper.


19 Look What’s Ready to Eat!

20 Superfoods! Beans Oats Tomatoes Turkey Walnuts Berries Broccoli Spinach Yogurt Green Tea Salmon Pumpkin Oranges Soy

21 Superfoods!!! Beans –helps reduce obesity & lower cholesterol Blueberries – lowers risk of CVD & boosts immune system Broccoli – lowers risk of cataracts & birth defects Oats – reduce risk of DM II & lowers cholesterol Oranges – helps prevent stroke Pumpkin – lowers risk of various cancers Wild salmon & Sardines – boosts immunes system, lowers heart disease, helps burn fat Soy - lowers cholesterol Spinach – decreases CVD & macular degeneration Tomatoes – raise the skin’s sun protection factor Tea – helps prevent osteoporosis & CA and risk of stroke Turkey – helps build strong immune system Walnuts – reduce risk of CHD, DM and CA Yogurt strong bones, healthy heart and digestive system

22 Don’t Buy Junk in Bulk!! Chips Cookies Cheeze-it’s Crackers Cereals - sugary Candy Muffins Pretzels Bagels Fruit Drinks Sodas Coffee shakes

23 What’s in Your Cart?

24 PORTION DISTORTION Serving sizes have grown so much in this country, they’re two to five times larger than they were three decades ago. Here’s how some portions intended to be single have grown since the 1970s: FOOD1970’sTODAY Bagel/muffin2-3 oz4-7 oz Fountain soda32 oz64 oz French Fries5 oz7 oz Pasta4 oz8-16 oz Popcorn7 cups16 cups Potato chips1 oz 2-4 oz McDonald’s burger 4 oz 8 oz

25 Portion Distortion!

26 Eat More Foods Naturally High in Water Fruits Veggies Low-fat dairy Cooked grains Lean meats, poultry, fish & beans Soups and stews

27 PRE-PACKAGE YOUR OWN MEALS! PRE-PACKAGE YOUR OWN MEALS! 3 oz chicken breast, fish, tofu or turkey 1/2 cup cooked brown rice, couscous, wheat pasta, 4 oz sweet potato or 1/3 cup garbanzo beans 1 cup steamed broccoli, zucchini, cauliflower, or green beans 1/2 tablespoon olive oil, 5 olives, 1 T nuts or 2 T flaxseed vegetable salad - 1 cup fresh veggies with 2 T balsamic vinegar TOTAL CALORIES: 388, 32 grams protein, 40 grams carbs, 5 grams of fiber, 11 grams of fat

28 Trader Joe’s Whole wheat breads, pasta, cereals, crackers and pitas Green tea and herbal teas Fresh greens, grape tomatoes and other fresh veggies Organic frozen veggies in abundance, fresh fruit when available Frozen fruit – no added sugar – mangoes, berries, etc. Fruit juice bars – only 60 calories for the lime Jarlsberg Lite Swiss cheese and Cabot reduced fat cheeses Hummus, tabouli, falafel, couscous Deli meats free of nitrates Ground turkey breast Cooked cubed chicken ready to serve – no added salt Turkey Jerky Fat free Greek yogurt Shrimp Etouffee’ Dish

29 Trader Joe’s Eggs and egg whites Nuts in abundance – watch portions Organic Natural peanut butter – watch portions Canned salmon, sardines and tuna Low fat salad dressings, balsamic vinegar, salsa Frozen cod, haddock, swordfish, scallops, shrimp and wild salmon Canned beans – chickpeas, kidney, black beans Soups that are not cream based Frozen entrees – stick with those under 650 mg sodium and 10 gm fat Frozen organic brown rice Vegetarian patties, sausages and chicken Organic ketchup - no high fructose corn syrup Soy milk, skim milk, soy yogurt, low fat yogurt Dried fruits – watch portions Whey protein Maple syrup

30 Whole Foods Sushi made with brown rice Roasted whole chicken – remove skin Vegetarian and broth based soups Vegetable/Salad bar sold by the ounce Prepared hot vegetables, fish, chicken, and tofu options Baked goods with no hydrogenated oils or high fructose corn syrup Chicken tenders made from Bell and Evans free range natural chicken Meats and Poultry free of growth hormones Organic fresh produce both whole and fresh cut Organic frozen fruit and vegetables Organic dairy products

31 Staying Straight at Subway FIGHT IT: 6-inch toasted BHT – 460 calories, 22 g fat, 21g protein, 45 g carbs and 1664 mg sodium BITE IT: 6-inch turkey breast and ham sub (no mayo) 295 calories, 5 g fat, 18 g protein, 44 g carbs and 1361 mg sodium DENY IT: 6-inch toasted meatball sub – 464 calories, 22 g fat, 19 g protein, 1621 mg sodium TRY IT: 6-inch roasted turkey breast sub – 348 calories, 6 g fat, 27 protein, 47 g carbs and 978 mg sodium

32 Strategies for Successful Take-out & Dining Out Italian BEST: pasta with red sauce of white clam sauce or spaghetti with marinara or tomato and meat sauce (30 g fat and under), baked or broiled fish and chicken WORST: eggplant parmesan, fettuccine Alfredo, fried calamari, meat lasagna (100 g fat and over) TIPS: Limit amount of bread eaten before main course. Ask for the waiter’s help in avoiding cream or egg based soups. Get a garden salad with balsamic as an appetizer to fill you up on fewer calories.

33 MEXICAN BEST: Bean burrito without cheese and chicken fajitas with limited condiments (sour cream and cheese), load up on salsa WORST: Beef chimichanga, chile relleno, quesadillas, refried beans made with lard TIPS: Choose soft tortillas with fresh salsa, limit corn chips or avoid all together; special order grilled shrimp, fish or chicken; ask for beans made without lard or fat; limit sour cream and cheese; portion control guacamole even though a good fat


35 14 Steps to Better Health! Exercise 5-6 times per week for including cardio, weights & flexibility Eat more fruits & vegetables 5-9 servings. Eat a high-fiber diet! Avoid processed carbs – especially at breakfast! Drink enough water Get good fats & avoid hydrogenated oils/trans fats Limit beverages w/sugar- especially high fructose corn syrup! Eat seafood twice a week. Lower the sodium in your diet. Drink more green tea and less coffee Eat a more plant based diet. Cook and eat at home more often.

36 Useful Resources Superfoods RX: 14 Foods (and their sidekicks) That Will Change Your Life! Dr. Pratt Clean Eating Magazine Eat, Drink and Be Healthy. Walter Willet, MD: 2001 Eating Well Magazine Nutrition Action Newsletters American Dietetic Association American Heart Association Recipes:,,,, Communicating Food For Health Newsletter: Tufts University Health and Nutrition Newsletter. The Perricone Prescription: 28 Days to Total Body and Face Rejuvenation. Nicolas Perricone, MD: 2002 The Perricone Weight Loss Diet. Nicolas Perricone, MD: 2005 Nutrition Action Newsletter all of them!!!!! MORE QUESTIONS:

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