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Healthy eating

Healthy eating . Anne Marie Schoerner McGee, MA, RD, LD, CDE. Amount. Balance. Timing of meals matters Eat breakfast Eat something small every 4 hours Balance protein and carbs at meals and snacks Carbohydrates digest within 0-2 hours Protein digests within 4-6 hours

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Healthy eating

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  1. Healthy eating Anne Marie Schoerner McGee, MA, RD, LD, CDE

  2. Amount

  3. Balance • Timing of meals matters • Eat breakfast • Eat something small every 4 hours • Balance protein and carbs at meals and snacks • Carbohydrates digest within 0-2 hours • Protein digests within 4-6 hours • Fat digests within10-12 hours • Avoid binge eating • Don’t skip meals

  4. Fruit

  5. Dairy

  6. Vegetables

  7. Healthy Fats • 1 tsp oil: flaxseed*, olive, canola, peanut • 2 tbsp avocado • 11⁄2 tsp nut butters: almond, cashew, peanut (no hydrogenated oil)• • 6 almonds or cashews • 2 Brazil nuts • 5 hazelnuts • 3 macadamia nuts• 6 mixed nuts (50% peanuts) • 10 peanuts • 4 pecan halves • 16 pistachios• 1 tbsp pine nuts • 4 English walnut halves* • • 1 tbsp flaxseed* • 1 tbsp pumpkin or sesame seeds • • 8 large black olives • 10 large, stuffed green olives *high in omega-3s

  8. Lean Proteins • skinless chicken and turkey breast • wild game: buffalo, elk, venison• • most fish: flounder, cod, haddock, halibut, trout, tuna canned in water, salmon, herring, sardines *choose wild over farmed• most shellfish: clams, crabs, lobster, scallops, shrimp, imitation crabmeat• • cheese with less than 3 g of fat per ouncw • 1/4 cup reduced-fat or nonfat cottage cheesw • whole egg• 2 egg whites or 1/4 cup egg substitute • 1⁄2 cup light tofu• • 6 oz reduced-fat or nonfat plain Greek yogurt • 1⁄2 cup most beans/legumes: edamame, beans (all varieties), lentils *higher carb value

  9. What Counts as a Serving of Alcohol? http://getdrunknotfat.com

  10. Tools for healthier lifestyle • http://greatist.com/health/best-health-and-fitness-apps/ • http://mashable.com/2012/04/29/best-fitness-apps • http://www.calorieking.com/foods/ • http://www.fooducate.com/ • http://www.eatingwell.com/recipes_menus

  11. Your questions!

  12. How Can You Eat Healthy on a College Budget? • Healthy Staples • Inexpensive Protein: canned beans, tuna, eggs • Frozen Vegetables: steamer bags, cheaper, easy • Whole grains: oats, rice, and breads • Know What’s In Season • http://thisfoodthing.com/2007/11/06/fruits-and-vegetables-in-season/ • Food For Fuel

  13. Food for Fuel • Breakfast • Whole wheat waffles, fruit, eggs, vegetables, low fat yogurt, oatmeal, nuts, whole grain cereal, low fat milk, whole wheat toast. • Lunch • Sandwiches, turkey, chicken, eggs, fruit, low fat yogurt, vegetables, skim milk, low fat cheese, tuna packed in water, natural nut butters, jelly, whole grain pasta. • Dinner • Beans and rice, seasonal vegetables, whole wheat pasta with marinara sauce, salmon, chicken, wild rice, fruit. Ex: tacos, breakfast, crock pot meals.

  14. Easy Balanced Snacks • 1 wedge light spreadable cheese with 6 Triscuits • ¼ cup hummus and 10 baby carrots • ½ cup low fat cottage cheese and ½ cup peaches in light syrup • ½ small banan with 1 Tbsp natural peanut butter • 1 slice mozzarella string cheese with ¾ cup fresh cherries • Hardboiled egg and ½ medium orange • ¼ cup lightly salted peanuts and1 tbsp dried cranberries • ½ cup plain low fat yogurt topped with ½ cup fresh blueberries

  15. Good Meal Plan guideline for College Students on the go. • Eat every 4-5 hours. • Keep snacks with you and in your car • Balanced meals and snacks that include plenty of real foods…fruits, vegetables, whole grains, lean protein, and low fat dairy products. • Limit calories from beverages • Calorie ranges per day • Women 1,200-1,600 Men 1,800-2,400 • Make breakfast a priority • Eat within 90 minutes of waking up!

  16. Is sugar really bad for you? • Average American consumes 21 tsp or 84 g/day • AHA recommends • Men- 9 tsp or 36g /day • Women- 6 tsp or 24g/day • Excess sugar intake cause inflammation in arteries, CVD, increase levels of LDL, triglycerides, and decreases levels of protective HDL cholesterol. • 12 oz regular soda has 40 g of sugar = 10 tsp!

  17. Can I Lose Weight in a Target Area? • Not possible to “spot-reduce” a certain area. • Can slim that area by reducing overall body fat percentage through eating healthy food and exercising on a regular basis. • Drink plenty of water • Include fiber-rich foods • Healthy fats • Specific exercises to tone certain areas of the body.

  18. How Can I Gain Weight? • Eat 3 meals and 2-3 snacks daily. Between meals and before bed, or every 2 hours. • Increase portions. Increase calories by 500-1000 per day to gain 1-2 pounds per week. • Strength Training • Drink beverages that will add healthy calories • Fruit smoothies with added protein, milk, and flax • Add high-calorie, healthy ingredients to meals • Granola, dried fruits, honey, nuts, 2% milk, peanut butter, avocadoes, cheese, peas, potatoes, dry milk, protein powder, eggs.

  19. Can nutrition help with depression? • Eat More Balanced • Exercise 30 minutes 5 days a week • Folate and B Vitamins • Omega 3 Fatty Acids • Limit Alcohol and Caffeine • Selenium • Multivitamin • Healthy body weight

  20. Folate and depression • Not consuming enough folate-rich foods can decrease the amount of serotonin “feel-good hormones” in your brain. • Leafy green vegetables such as broccoli, spinach, cabbage, asparagus. • Starchy beans such as chickpeas, kidney and black beans. • Orange juice, melons, bananas, and mushrooms • It is easily destroyed by cooking, so enjoy your leafy greens raw as often as possible

  21. Selenium and Depression • Shown to help ease symptoms of depression • Beans • Brazil Nuts • Oysters • Seeds • 55mg daily from food sources

  22. Omega 3 Fatty Acids • Helps trigger the production of serotonin and dopamine. • EPA and DHA convert into substances the brain needs and affects how the brain cells relay signals. • Contains Selenium. • Tuna, Herring, Salmon, Mackerel, Sardines • Aim for 2 servings per week • Plant Sources: walnuts, pumpkin seeds • Supplements

  23. Alcohol and Caffeine • Limit intake of these stimulants • Raise stress hormones and interrupt sleep • Which can lead to fatigue and feeling overwhelmed. • Sleeping 7-9 hours a night is the magic number.

  24. Do Exercise such as yoga or pilates offer similar benefits to more rigorous exercises? • No. Yoga and Pilates will increase flexibility, balance, and relaxation, not weight loss, cardiovascular gain, or calorie burn. • Power Yoga = brisk stroll • Pilates, you may feel the burn but your heart will not! • Beginner Class = slow walk • Advanced Class = speed walking A balance of these plus weights and cardio in a week in going to give you greater physical results. So, change it up and keep challenging yourself!

  25. Can I Be Healthy Without Exercise? • Diet is more important than physical activity to lose weight and stay lean. • Doesn’t mean being active is not important so try to move around as much as possible. • Pay attention to what you eat. Crash dieting lead to muscle loss. • Eat enough lean protein to keep metabolism up, build muscle, and keep you fuller. • Eat lots of fruit and vegetables….Fiber = Full. • Limit high saturated fats and processed foods

  26. Supplements to Increase Performance. Pre-Workout • Nitric Oxide based compound (Argenine) • Dilates blood vessels • Extra energy and “pumped” feeling • Caffeine • Creatine-based • Taken in bigger dose post workout • Idea is to accelerate muscle gains and endurance • Creatine-monohydrate • Protein-based • Biggest “bang for your buck” • Helps body repair damage from weight training • Whey protein (leucine) faster acting

  27. What Can I Do if I am Sore After A Workout? • Nutrition • Hydration • Carbohydrate plus protein snack • 15-60 minutes post workout • ½ PB sandwich or turkey/cheese; chocolate milk; banana • Protein needed for muscle growth and carbohydrates to replenish glucose stores. • Topical Applications • Apply ice to area to reduce inflammation • Light Activity and Massage

  28. What Can I Do if I am Sore After A Workout? • Vitamins, etc. • Vitamin E (200mg; egg yolks, almonds, pecans) • Antioxidant effects protect membranes from free radical-induced damage by preventing oxidation of membrane lipids and improves oxygen delivery to cells. • Omega-3 Fatty Acids (1-4 grams EPA/DHA) • Reduces inflammation and increases resistance to fatigue. • Vitamin C (250mg to 2.5g per day; citrus fruits, strawberries, broccoli) • Antioxidant that reduces levels of cell-damaging free radicals in muscles. • Contributes to cortisol production, a hormone that decreases inflammation.

  29. How can I meet all my nutritional needs? • Well balanced diet • Adequate calories, protein, carbohydrates, healthy fats, and color vegetables • Multivitamin can’t hurt either! • Help ensure that the body’s daily nutritional needs are met. • Contain 100% of daily recommendations of several vitamins. • Improve energy and a better physical response to various stress factors encountered in college life.

  30. What Should I Consider Taking? • Probiotic • Friendly bacteria essential for digestion • Multivitamin • Insurance policy against unhealthy eating habits • Vitamin D (sunshine Vitamin) • Bulding bones, heart health, elevating mood • B Vitamins (50-100mcg) • Energy production, memory, emotional well being • Omega-3 EPA/DHA fish oil • Calcium/Magnesium • Bone health and density

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