Lean for Life

1. Lean for Life Nutrition 101 Building a Healthy Plate

2. Today’s Class • Health or Halo? • Nutrition 101: Carbs, Protein, Fat • Healthy Eating Plate

3. Health or Halo? Multigrain Bread

4. Health or Halo?

5. Why? • Multi = more than one grain • Not WHOLE • Read the label • Ingredients: UNBLEACHED ENRICHED WHEAT FLOUR [FLOUR, MALTED BARLEY FLOUR, REDUCED IRON, NIACIN, THIAMIN MONONITRATE (VITAMIN B1), RIBOFLAVIN (VITAMIN B2), FOLIC ACID], WATER, WHOLE WHEAT FLOUR, SUGAR, FARINA, SOYBEAN OIL, YEAST, FLAXSEED, WHEAT GLUTEN, PRESERVATIVES (CALCIUM PROPIONATE, SORBIC ACID ), SALT, RYE, CORN CEREAL, DEXTROSE, GROUND CORN, MALT, MONOGLYCERIDES, BROWN RICE, OATS, SOYBEANS, TRITICALE, BARLEY, MILLET, CARAMEL COLOR, NONFAT MILK, SOY FLOUR, WHEY.

6. Whole Wheat Bread • Ingredients: Wheat Flour Unbleached Unbromated, Water, Malt, Wheat Gluten Vital, Yeast, Corn Oil Cold Pressed, Salt Sea, Wheat Flour Cultured, Vinegar, Lecithin

7. Bread: Compare Nutrition Facts • Multigrain: 110 calories, 2 g fiber / slice • Whole Wheat: 100 calories, 3 g fiber / slice

8. Nutrition 101: Carbohydrates • Main source of calories in the diet • Primary fuel for brain, heart, and muscles • Some is stored in muscles & liver as glycogen • Liver glycogen lasts 18 hours • Without carbs, or when liver glycogen is depleted, glucose is made from amino acids; byproduct: ketones • 55-75% of calories should come from Carbs • ~275-375 grams carbs daily

9. Nutrition 101: Simple Carbs • Jams, Syrup, Soda, Candy, Sugar • White Bread, Pasta, Rice, (Potatoes) • Turn into glucose quickly in bloodstream • Great for treating hypoglycemia • Low in fiber • High in sugar • Low in vitamins and minerals • Do not signal our brains that we’ve had enough to eat

10. Nutrition 101: Complex Carbs • Veggies, Fruits, Whole Grains, Beans, (Potatoes) • Preferred choice • High in fiber: ½ cup beans = 22 gcarb, 7 g fiber • Low in sugar • High in vitamins and minerals • Important for proper digestion & elimination • Very Satisfying: Trigger the fullness response

11. Nutrition 101: Fiber • Only found in plant foods • High-fiber diets => decreased risk for cancer, heart disease, diabetes, better weight control • Insoluble Fiber: • Doesn’t readily dissolve in water • Creates fecal bulk • In fruit & vegetable skins, wheat, wheat bran, rye, rice • Soluble Fiber: • Swells in water, readily digested by intestinal bacteria • Creates feeling of fullness • Lowers LDL “Lousy” cholesterol • Chia, Flax, Oats, Beans, Fruit (Berries)

12. Nutrition 101: Getting Fiber • 1 Tbsp flaxseed meal = 2 g fiber • Add to cereal, baked goods, yogurt, smoothies, salads • 1 Tbsp chia seeds = 5 g fiber • 1 slice high-fiber bread (TJ’s) = 6 g fiber • 1 cup berries = 8 g fiber • ½ cup beans/lentils = 7 g fiber • ½ cup oat bran = 7 g fiber • 1 high-fiber granola bar = 9-12 g fiber • Highest fiber veggies: • Sun-dried tomatoes, artichoke hearts, broccoli, eggplant, parsnips = 7-8 g fiber per serving

13. Top-Secret Beans • Beans are essentially tasteless, but rich in protein & fiber • Hide them! • Blend them into: • Pasta sauce (red lentils are especially sneaky) • A layer of lasagna (white beans + tofu “ricotta”) • Cookies, brownies, muffins • Soups (carrot ginger, curried sweet potato…) • Mashed potatoes

14. Edamame in Guacamole

15. White Beans in Carrot Ginger Soup

16. Pizza Burgers: Quinoa & Kidney Beans

17. Black Bean Brownies

18. Nutrition 101: Protein • Builds & repairs muscles, bone, skin, & blood • Regulates hormones & enzymes • Fights infections & heals wounds • 10-15% of calories • Calculating Daily Protein Needs: • Body Weight (lbs) X 0.36 (or 0.45) • Example: A 200-lb person needs 72 g protein daily (or 90 g daily during hard labor or body-building) • 20 g protein within 30 minutes following a workout helps to repair / build muscle • Our bodies prefer 20-25 gram doses of protein throughout day • Anything beyond 25 grams at a meal/snack gets stored as fat

19. Nutrition 101: Protein Sources • 4 oz chicken / lean meat = 26.5 grams • 6 oz non-fat Greek yogurt = 14 grams • 1 cup beans / lentils = 15 grams (15 g fiber too!) • 23 almonds = 6 grams • 2 Tbsp peanut butter = 8 grams • ½ block tempeh (4 oz) = 22 grams • ¼ block tofu = 13 grams • 8 oz milk/ soymilk = 8 grams

20. Nutrition 101: Fat • Saturated Fat • Solid at room temperature • Clogs arteries • Increases breast & prostate cancer risk • Animal fats: butter, meats, dairy, eggs • Coconut oil: high in saturated fat, although doesn’t have the disease risk associated with animal saturated fat • Monounsaturated Fat • Promotes heart health • Nuts, avocadoes, olives (olive oil) high in MUFAs • Polyunsaturated Fat: Omega-3’s (Essential Fats) • Promote heart health • Promote brain/ nervous system health • Should be 10% of calories • Fish, walnuts, flax, chia

21. Good Fat Bad Fat

22. Nutrition 101: Essential Fatty Acids • Need 1:3 ratio of Omega 3’s (harder to find) to Omega 6’s (easy to find) • Omega-3 Fatty Acid ALA can convert to EPA (21%), and DHA (9%) • DHA: brain health • EPA: heart health • Kids and adults need both DHA & EPA • 7,000-11,000 mg per week for adults

23. Nutrition 101: How Much Omega-3 in… • 4 oz salmon = 1700 mg Omega-3’s • 1 Tbsp flax seed meal (ground flax) = 1200 mg Omega-3’s • 1 oz flax seeds = 1800 mg Omega-3’s • 1 Tbsp flax seed oil = 6900 mg Omega-3’s • 1 Tbsp chia seeds = 2900 mg Omega-3’s • 1 oz walnuts = 2600 mg Omega-3’s Minnesota Nutrient Data Base 4.04, Tufts University School of Medicine, Boston, MA, Revised 3/02 More rich sources of Omega-3’s here: http://www.tufts.edu/med/nutrition-infection/hiv/health_omega3.html

24. The Healthy Eating Plate Department of Nutrition, Harvard School of Public Health

25. All Notes, Recipes, & Powerpoints on BitchinDietitian.com/Lean-for-Life-Class