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Nutrition

Nutrition. Class 2: Whole Foods/Plant Strong. TAKE 3 CALMING BREATHS. TAKE 3 CALMING BREATHS. WHY WHOLE FOODS? What is so great about plant foods?. “Bang For Your Buck” (Nutrient Density). From this day forward, food that enters your mouth should have some benefit to you.

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Nutrition

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  1. Nutrition Class 2: Whole Foods/Plant Strong TAKE 3 CALMING BREATHS TAKE 3 CALMING BREATHS

  2. WHY WHOLE FOODS?What is so great about plant foods?

  3. “Bang For Your Buck”(Nutrient Density) • From this day forward, food that enters your mouth should have some benefit to you. • Pretzels have no benefit • Treated by the body as sugar  Increasing inflammation  Disease • Just because food is low in calories does not mean it won’t “age” you. • GOAL: Provide the GREATEST amount of NUTRIENTS with the least amount of calories.

  4. Fruits & Vegetables:the ULTIMATE bang for your nutritional buck Low in calories and high in fiber – making them one of the most nutrient dense foods around. Keep the peels on whenever possible – lots of insoluble fiber as well as lots of healthy nutrients. Eat the rainbow! The more vibrant and deep the hue, the better it will be for you. Enjoy non-starchy vegetables in unlimited quantities.

  5. Choose High Fiber, Nutrient Rich Foods!

  6. ThedaCare Optimal Nutrition Guidelines HANDOUT

  7. Processed VS. Whole • 120 calories • 0 grams Trans Fat • MSG Free • 450 mg of sodium • Low Fat • 65 calories • 0 sodium • 3 grams of Fiber • Vitamin A, C, phytochemicals Which has more bang for your buck???

  8. VS. • 120 Calories • 306 mg Sodium • 1 gm Fiber • 3 gm Protein • 100 Calories • 100 mg Sodium • 4 gm Fiber • 5 gm Protein

  9. VS. • 130 mg of flavonoids per 8 oz serving • Zero Calories • Zero Fat • 4 mg Caffeine per 8 oz • 240 Calories • 75 mg Sodium • 65 grams sugars • 30-55 mg Caffeine per 12 oz

  10. Not Here to Count Calories • Calorie counting is not a “real” way to go through life • Eat foods as grown, in their most natural form • Follow appropriate portion sizes

  11. ELIMINATE These Foods From Your Diet: • Saturated Fat • Animal products • More legs = more saturated fat • Chicken, Fish, and Turkey are better choices • Plant products • Tropical oils such as coconut, palm, and palm kernel • Trans Fat – Anything with hydrogenated oils • Cookies • Crackers • Cakes • Margarines • Commercial baked items • Pre-packaged foods

  12. AVOID These Foods In Your Diet: • Added Sugars and Syrups • Any Food that is not 100% Whole Grain • First ingredient should have“100% whole grain” or “100% whole wheat” • Other whole grains include: • Brown Rice • Quinoa • Whole Oats • Rye • Barley • Corn

  13. Do You Know How Much You are Eating? • The amount of food you eat is as important as what you are eating. • Practice measuring your food. • Soon you will learn to “eye” appropriate portions. • Use Lifestyle 180 portion control guide. • Chew well and eat slowly.

  14. Big Plate vs. Small Plate

  15. Plant Strong Side Effects • Short-term • Gas/bloating • Cramping/constipation • Headaches • Long-term • Fewer ups and downs • Desire to eat more frequently • Sustained energy throughout the day • Weight loss

  16. Big Mac Meal • Big Mac • 540 calories • 25 gm protein • 29 gm fat • Fries • 380 Calories • 5 gm protein • 19 gm fat • Soda • 200 calories • 0 gm protein TOTALS: 1130 calories, 30 gm protein, 48 gm fat, 1240 mg sodium

  17. Plant Power TOTALS: 364 calories, 25 gm protein, 3 gm fat, mg sodium • Bean burrito • 200 calories, 15 gm protein, 3 gm fat • Broccoli (1 cup) • 30 calories, 2.5 gm protein, 0.3 gm fat • Raspberries(1 cup) • 64 calories, 1.5 gm protein, 0.8 gm fat • Soy milk (1 cup) • 70 calories, 6 gm protein. 1.5 gm fat

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