Presentation on theme: "Nutrition. “ I eat because I am fat, and I am fat because I eat. It is a vicious cycle.” The BAD foods taste so good and the GOOD foods taste so bad."— Presentation transcript:
“ I eat because I am fat, and I am fat because I eat. It is a vicious cycle.” The BAD foods taste so good and the GOOD foods taste so bad Is the super extra large ginormous combo OK if I get a Diet Coke?
A Western diet has significantly higher risk of: Type II diabetes Cancer Cardiovascular disease Premature death Alzheimer’s disease Erectile dysfunction
Red=hit the brakes! Foods with: ◦ sodium ◦ sugar (high fructose corn syrup) ◦ refined flour ◦ trans fats ◦ saturated fat ◦ or a lot of additional processing
Yellow=Exercise Caution Foods not green and not red About 20% of the foods in this guide are considered yellow
Green=You’re eatin’ healthy! Fruits & Vegetables Nuts & Seeds Whole Grains Low in additives Low in Saturated & Trans fat Close to natural form
1. Don’t eat anything that doesn’t rot 2. Avoid food products with ingredients that are a) unfamiliar b) unpronounceable c) more than five in number or d) include high-fructose corn syrup 3. Avoid food products that make health claims 4. Shop the peripheries of the supermarket 5. Get out of the supermarket whenever possible Color Code Foods Yourself In Defense of Food, Michael Pollan
Let’s be real. Do you know anybody who eats truly according to the food pyramid? I don’t know any person, no matter how fit or fat they are that has a “True” clean diet
Do this a lotDo this a little
You should eat this: 50% “Quality” Carbohydrates (sugar is not a quality carb) 30% Proteins (try to eat lean meats such as 96% fat free, fish, and chicken) 20-15% Fats (again stay away from the saturated fats if possible, fats from fish, oils, and nuts are preferred)
If you are maintaining weight, try to cut out 500 calories a day (this is based on the 2000 calorie a day diet) If you are gaining weight you may have to be more drastic in cutting your calories (1,200- 1,000 is a pretty low calorie diet) Remember, eating more frequently and exercising will help with USING more calories and will aid in your weight loss goals.
Eat more frequently Eat 5-6 times a day This will increase your metabolism (survival mechanism) It will decrease your appetite at your main meals so portion control will be easier
Eating one or two meals a day will slow metabolism (survival mechanism) You will store everything you eat and tend to eat larger meals It is what the Sumo Wrestler’s do
Expend more calories than you consume…DUH Start making healthier choices Decrease the number of times you eat FAT food (Oh, I meant fast food), even if it is just one time this week Try the salad I hear it tastes like the big Mac…not really but once a week won’t kill you
Maybe not the best example, but you get the idea Try the non-fat, or low fat ingredients Try the non-sugar or low sugar ingredients Some healthy foods really do taste great
Little decisions over time can have a big impact Win the battle daily If you have a bad day, you aren’t starting over, it is part of the overall picture. Get up and dust yourself off. One high calorie day is not the end of the world…REMEBER THIS ONE!