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NEWtrition. Webinar, Week 3. Elizabeth Prebish Registered Dietitian, Licensed Dietitian/Nutritionist. Objectives. Dining Out Smart Sports Nutrition. Dining Out Smart. You must speak up to get what you want! Build a Database Keep a list of all the restaurants you frequent.
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NEWtrition • Webinar, Week 3 Elizabeth Prebish Registered Dietitian, Licensed Dietitian/Nutritionist
Objectives • Dining Out Smart • Sports Nutrition
Dining Out Smart • You must speak up to get what you want! • Build a Database • Keep a list of all the restaurants you frequent. • Rate them on their willingness to meet your needs. • Write down the menu items you like that fit your needs.
FYIs • Fast Food Chains • Mild to high blood pressure - almost every single item is extremely high in sodium • Listing ingredient and nutrient information on packaging and/or websites is truly shocking • If you choose to have fast food, limit to once a week
Breakfast • The Average Pancake House Breakfast - • Two eggs, scrambled • 2-3 strips of bacon • Pancakes with syrup and butter • Potatoes of some kind • Coffee & Orange juice
Breakfast • Avoid the sweet stuff - pancakes, syrup, juice, and sugar • Empty calories - items only contribute to weight gain and blood sugar imbalance • Add vegetables to an omelet instead of ingredients such as ham and cheese • Many breakfast entrees come with pancakes, toast, a bagel, or other “bready” items. • No nutritive value - only add weight
Breakfast • Instead, choose fruit or oatmeal • Try to avoid juices at breakfast - loads of sugar! • Make it a small or eat the real fruit! • Add water to juice to reduce the sugar concentration • Unlimited coffee
Balanced Breakfast #1 • Two eggs (poached or scrambled) - no milk added • Hash browns (1/2 order) • Fresh fruit (sliced bananas, melon, 1/2 grapefruit, or apples) • Water with lemon OR coffee (1 cup ideally without cream or sugar) OR tea with lemon
Balanced Breakfast #2 • Buckwheat or multigrain pancakes (2 max), blueberries optional • Chicken or turkey sausage (2 links max) • Fresh fruit (sliced bananas, melon, 1/2 grapefruit, berries) • Water with lemon OR coffee OR tea with lemon
Balanced Breakfast #3 • Plain yogurt • 2 Tbsp nuts/granola • 1/3 - 1/2 cup Berries or banana slices • Water with lemon OR coffee OR tea with lemon
Dunkin’ Donuts • Beverages: Tea, Brewed coffee, Espresso, Cappucino • Multigrain bagel with plain, salmon, or chive cream cheese • Best to only eat half the bagel
McDonald’s • Scrambled eggs • Apple dippers (without the sauce) • Coffee/ Iced Tea • “Healthy” oatmeal/parfait are misleading
Starbucks • Beverages: Cafe Americano, Espresso, Espresso Macchiato (except Breve style), Tea, Brewed Coffee, Cafe Soy Latte, Steamed Apple Cider • use soymilk instead of cream • Food: Multigrain bagel or Bistro Boxes • If you keep hard-boiled eggs in your fridge, eat one as you are running out the door.
Flavoring on the Lighter Side • Hummus – adds iron, protein and fiber. • Dijon Mustard – low calorie and full of flavor • Guacamole or Avocado slices – These creamy additions are full of good fats! • Vegetables – banana pepper rings, bell pepper slices, onions, tomato, any dark leafy vegetable. Add fiber and vitamins! • Olive oil - for additional Omega 3s. • Red wine vinegar or balsamic vinegar This slide was created for use with in the LifeStart Wellness Network.
French Fries vs Fresh Fruit Starbucks, Deluxe Fruit Blend • McDonalds French Fries • Medium • 370 Calories • 170 Calories from fat • Empty calories • 80 Calories • No fat • Rich in vitamins and minerals This slide was created for use with in the LifeStart Wellness Network.
Healthy Spots in the Chicago Loop • Roti Mediterranean Grill • Pret A Manger • I dream of falafel • Freshii • Protein Bar
(Potentially) Healthy Spots • Cosi - Taste Two - Greek Salad, Signature Salad with 1/2 Sandwich • French Market - Asian, Mediterranean, and Middle Eastern choices available • Panera - Pick 2 - stay away from cream soups and bread bowls. • Corner Bakery - Mixed green salad with Mom’s Turkey Sandwich
Making the Best of the Worst! • McDonald’s • Beef Patty with condiments(1/2 bun), Fruit & Walnut Salad, Side Salad • Subway (Sub Shops) • Wheat, Sourdough, or Italian Bread • Tuna, Turkey, or Vegetable • Cheese: Monterrey, Parmesan, Pepperjack, Swiss, or Provolone • Vegetables • Condiments: Mustard, Oil, Red Wine Vinegar
Making the Best of the Worst! • Taco Bell • Gordita Baja with grilled, all-white chicken Fresco Style (no sour cream) • Gordita supreme with grilled, all-white chicken (no sour cream) • Condiments: guacamole, hot sauce, mild sauce, jalapeno peppers, lettuce, onions, cheddar cheese • Wendy’s • Broccoli and cheese stuffed baked potato • Mandarin oranges, Side salad • s
Sit-Down Restaurants • Panda Express • Kung Pao Shrimp • Kung Pao Chicken • Steamed white rice • Applebee’s (moderately priced Sit Down Chains) • Salads - Use oil and vinegar/fresh squeezed lemon as dressing replacement, Grilled Italian Chicken Caesar, Santa Fe Chicken Salad (no sour cream or Mexi-Ranch dressing)
Sit Down Restaurants, cont. • Entrees • Grilled Shrimp Skewers • Honey Grilled Salmon/Chicken with seasonal vegetables and rice pilaf (no honey pepper sauce or garlic toast) • Applebee’s House Sirloin with seasonal vegetables (no garlic mashed potatoes or garlic toast)
Boston Market • Meat: Hand-carved Boneless Rotisserie Rurkey (no gravy), 1/4 White or Dark Sweet Garlic Rotisserie Chicken • Sides: Steamed Vegetable Medley, Seasonal Fruit Salad, Green beans, Sweet Potato Casserole (no streusel or marshmallows), Sweet Corn (no butter or margarine), Side Salad (no dressing - use olive oil, vinegar, lemon), Asian Chicken Salad, Caesar Salad
Olive Garden • Appetizers: Mussels de Napoli, Sicilian Scampi • Salad: Garden Salad • Pasta: Linguine alla Marinara, Capellini Pomodoro (or make a pasta on your own with olive oil, garlic, vegetable of your choice, and grilled chicken) • Entrees: Spaghetti with Meat Sauce, Seafood Portofino, Shrimp Primavera, Grilled Chicken Spiedini
Sushi - Mom & Pop • Many items are healthy! • Avoid ahi tuna with “red” color; has one of the highest levels of mercury of any fish • Avoid sauces like eel, creamy wasabi, masago, and spicy mayonnaise. • Avoid the fried appetizers and dinner entrees. Yes, even soft shell crab (sorry!) and tempura. • Try to avoid ginger unless homemade
Chinese - Mom & Pop • Ask for brown rice instead of white, if available. • Stay away from anything fried. • Try to avoid these sauces - white, dark, garlic, sweet and sour, lobster sauce. • Ask for your steamed veggies without the sauces listed above. • Fried rice with protein is usually ok (except bbq pork)
Sports Nutrition • Think of nutrition as part of your equipment - you wouldn’t go running with one shoe. • 3 meals a day + pre and post workout snacks • 2 common mistakes • not having enough food before exercise = no fuel! • eating too much = feel sluggish/stomachache • Magnesium - 75% of people are deficient
Sports Nutrition • Eat real food. • Eat balanced. • Low CHO diet compromises performance • Too little fat compromises performance • Magnesium!! • CoQ10
Sports Nutrition • Pre-Workout • Eat a fist-sized amount of food 1 HOUR before. • Ideal choices include a lean protein, healthy fat, and carbs that are easy to digest. • Incorporate more carbs if working out > 1 hour • See following slides for some ideas-- eat part of breakfast, lunch, or dinner
Snack Suggestions • Trail mix with an apple • Peanut butter with a banana • Greek yogurt with strawberries and slivered almonds. • 1/2 cup lowfat cottage cheese with fruit serving • Snack Bar- Builder Bar, Luna Bar
Snack Suggestions • Cheese and crackers • Hummus and vegetables or pita • Peanut butter with crackers • Turkey with fruit and nuts • Guacamole with veggies or chips • Caprese salad • Ezekiel toast with nut butter & raspberries
Snack Suggestions • Leftovers • Broth-based soup • Hard-boiled egg with 1 cup celery slices • Mozzarella cheese stick with apple sauce • Nut butter with celery • Treat: dark chocolate square with > 70% cocoa
Sports Nutrition • Post-Workout • Eat within 15-30 minutes post workout because the enzymes that help resynthesize glycogen are most active then. • Prevent muscle soreness • Incorporate protein • Again, eat fists-sized amount of food. The goal is not a post-workout meal!!!
Exercise Drinks • One hour before the workout, have about 20oz of fluid. • Intense sweaters need more fluid while they exercise (14-40oz per hour) • Gulping is most effective • Fluid replacement beverages should contain electrolytes (including K and Mg)
Exercise Drinks • Good choices • Naked Coconut water • One Coconut water • Vita Coco Water • Vitamin Water (regular) • Whole Foods 365 Sports Drink • Zico Coconut water • Best choices • Clif Shot Electrolyte • Glaceau Smart Water • Orange juice (4oz) + water (8-12 oz) • Whole Foods 365 Elecrolyte Water
Summary • Managing dining out - breakfast, lunch, dinner • Sports Nutrition • Pre-Workout • Post-Workout