Your optimal diet; from plants to animals

1. Your optimal diet; from plants to animals Cara A Marrs, RDN, CPT, CLT Registered Dietitian Nutritionist, ACSM-Certified Personal Trainer and Certified Leap Therapist

2. Does one size fit all? • Is there one perfect diet? • Everyone has different needs • Weight loss • Weight gain • Sports performance for athletes • Diabetes • Renal disease • Children • The list goes on…..

3. Whole foods! Non processed, whole, real food A diet rich in the right sources of carbohydrate, fat and protein Ratios of each will differ between individuals, but we need all three Eat real food, not too much and mostly plants”- Michael Pollan, The Omnivores Dilemna What should every diet have in common?

4. I’ve been told I have to eat a diet rich in meat, or that I have to be a vegan, which is true? Again there is no one size fits all. What is true again is that your food needs to be pure, clean, whole and based on a good deal of plants Which do I choose? Specific diets

5. Specific diets • Whether it’s a vegan diet, a vegetarian diet or a higher protein omnivorous diet, take the best parts of each • You can be healthy on all of these lifestyles but you must learn how to do it in a healthy manner • What they all have in common when successful? A plant base

6. What is a plant based diet? • A plant based diet is rich in fruits and vegetables, seeds, nuts and often whole grains • It would be hard to find anyone who would debate the health benefits of vegetables, fruits, nuts and seeds…grains are a bit more contentious, but that’s for another day! • Ok.. so plants are good how do I incorporate them?

7. Getting started • The macronutrients, meaning the major nutrients that our bodies need: • Protein, • Carbohydrate • Fat

8. Carbohydrates-Sugar, Starch and Fiber • The dreaded “C” word • Do not be afraid of carbohydrates, just choose the right ones in the right amounts • Function • Primary and preferred energy source for body • Not only muscles but the brain as well • Consumed carbohydrates replenish energy supplies • Provide fiber • Limit or cut out added sugar

9. Complex carbohydrate- Lentils and beans Whole grains Quinoa, wild rice, oats, whole wheat, buckwheat, corn, amaranth, millet Starchy and non starchy vegetables Simple carbs Fruit Honey Dairy Processed grains Complex vs. Simple vs.

10. What to add.. Non starchy vegetables Starchy veggies such as sweet potatoes Fruit Yogurt Beans and lentils Whole grains What to stay away from.. White bread, white rice, processed starch, candy, foods with too much added sugar content and processed sweets The carbs I need vs

11. What is a whole grain? • All grains start out whole • Whole grains are the entire seed of a plant • The bran, the germ and the endosperm

12. Components • Bran: skin or outer layer, this protects seed from sun, pests and water. Contains fiber and B vitamins. Removed when a grain is overly processed • Germ: Inner most part where the plant sprouts. It contains some protein, B vitamins, minerals and healthy fats. Removed in over processing • Endosperm: food supply for germ. Contains starchy carbohydrates, some protein and lesser amount of vitamins. The endosperm is all that is left in processed grains

13. Do veggies have carb? vs • Yes but it varies, so choose wisely • A serving of carbohydrate is 15 grams • Starch: ½ c potatoes, ½ corn, ½ c peas. 1 c winter squash= 15grams • Non starchy: 1c non starchy veggies such as broccoli, celery, tomatoes and asparagus =3-10g

14. Protein • Function • Provides amino acids the building blocks of tissue • Aids in muscle repair • Essential part of enzymes, hormones and antibodies • Needed in Hgb formation to carry O2 to muscles

15. Protein • Good sources • Eggs • Nuts and nut butters from pistachios, almonds, walnuts and cashews to name a few • Seeds such as sunflower, flax, Chia, pumpkin and sesame • Beans and lentils • Organic soy like tofu and tempeh • Meat, poultry, fish and cheese from reputable sources • You can see there is both ample plant and animal sources of protein

16. Protein • Vegetarian and vegan diet? • You need to be aware and work hard to get enough protein but you can do it quite well • Omnivorous- Plant and animal • Add plant sources of protein in the diet, don’t focus only on meat, add nuts, seeds, beans, etc • Animal protein is typically rich in iron and provides ample grams of protein per ounce • Plant protein is typically high in fiber and other nutrients such as beneficial fats

17. How much do I need…the age old question! • Everyone has different needs • Do you have any specific medical conditions • An endurance athlete • How old are you?

18. Fat • Function • Provides essential fatty acids • Helps absorption of fat soluble vitamins • Adds flavor • Fuel source • Part of cell structure (lipid membranes) • Insulates and protects organs

19. Fat • Good sources • Nuts, nut butters and meals from almonds, walnuts, cashews, hazelnuts, pistachios, etc • Seeds such as pumpkin, sunflower Chia, and sesame • Avocado • Flax (meal and oil) • Fatty fish such as salmon, mackerel and tuna, as well as sardines and anchovies • Olive oil and other plant oils such as coconut and sesame

20. Vitamins- • Function • Enhance energy production • Tissue repair • Red blood cell formation • Antioxidants • Sources • Fruits, vegetables, non processed whole foods, whole grains, nuts, seeds, lean protein

21. Minerals • Function • Energy production • Body tissue building and repair • Muscle contraction • O2 transport • Maintain acid/base balance • Sources • Fruits and veggies, whole grains, lean protein, nuts and seeds, whole foods

22. What is making up your meals • Look at the components of your meals • Is there a healthy fat, a good carb for energy and a protein source? • Nutrients work best when paired together • Examples: • Fat soluble vitamins and fat (olive oil and Vitamin D) • Iron and vitamin C (kale or beef and citrus fruits)

23. Sample breakfast 1 banana, 1 c oatmeal and OJ Is this a bad breakfast? No but we can make it much better Better breakfast: ½ c oatmeal, 1 Tbsp flax meal, 1 Tbsp crushed nuts and ½ c berries Why is this healthier? Ok..now putting it all together

24. Sample breakfast: Whole grain bagel with cream cheese and 1 c juice Better breakfast: Whole grains English Muffin (GF or not) Avocado slices Egg Top with sprouts and tomato 1 peach Putting it all together

25. Sample lunch: Philly cheese steak on white bread with sautéed peppers and onions, cheese, beef and fries Better option- Whole grain tortilla with lean turkey, avocado, lettuce, tomato and onion served with a green salad or a yogurt Putting it all together- lunch

26. Sample: Big green salad with tomato, cucumber, shredded carrots and vinaigrette This is just a salad it must be healthier? Better options: Big salad of mixed field greens and spinach, cucumber, carrots, and tomato topped with hummus, blueberries, optional 1Tbsp feta cheese and toasted pumpkin seeds Putting it all together-lunch

27. Sample dinner: 8 oz prime rib steak served with roasted potatoes, and corn and peas What’s wrong with this I have 3 veggies on my dish? Better dinner option: 4 oz grilled flank steak served on a bed of kale salad tossed with ½ c quinoa and topped with walnuts, avocado, tomato and carrots Putting it all together-Dinner

28. Sample dinner: Fried chicken with mashed potatoes and green beans Better option: Dredge skinless chicken breast in almond meal and spices and roast with broccoli, beets and cauliflower tossed with spices and olive oil Putting it all together

29. Sample meal: Breaded pork Asian stir- fry with teriyaki sauce on bed of 2 cups white rice with veggies Better option: Stir-fry of bokchoy, Swiss chard, carrots, mushrooms and onions sautéed and served on a bed of ½ c lentils and 1/2 c wild rice tossed with 2 Tbsp home made peanut sauce and sesame seeds Putting it all together-Dinner

30. Putting it all together • Food should be enjoyable • You don’t want to spend your days counting calories but initially you should know what your taking in by understanding portion sizes • In the long run its looking at your plate • Do you have a healthy fat, protein and carb

31. Putting it all together • Be aware • Be mindful • Eat when hungry and stop when full • Eat to fuel yourself • For work, for life… for sports • Make eating a calming time • You get out what you put in…period

32. What does this all mean • Look at what your eating • Is it balanced? • Does it include non processed whole foods? • Does it look vibrant and healthy or beige and drab? • Will this give you the energy you need to perform at your best? • If it’s a donut from the convenient store the answer is no! • Eat enough…do not starve yourself

33. Last thoughts • We are all not nutrition experts • Take time to learn the basics and avoid the fads • Do some work in the beginning to reap life time rewards • Make it fun • Try new foods • Try new recipes • Talk with a professional

34. Questions