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Nutrition + The fit = Winning combination. Emilie Fielder MS, RD, LD Registered Dietitian. Winning combo of nutrition. What are nutrients? Nutrition basics Eating right for today’s busy adults Smart eats at work Easy, nutritious grocery shopping. What are nutrients?.
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Nutrition + The fit = Winning combination Emilie Fielder MS, RD, LD Registered Dietitian
Winning combo of nutrition • What are nutrients? • Nutrition basics • Eating right for today’s busy adults • Smart eats at work • Easy, nutritious grocery shopping
What are nutrients? • 6 total nutrients • Carbohydrates (CHO) • Fat • Protein • Vitamins • Minerals • Water
Nutrients • Healthy balanced diet: • Fat: 20-35% • Carb:45-65% • Pro:10-35% • Energy yielding nutrients • Carb: 1g=4kcal • Protein: 1g=4kcal • Fat: 1g=9kcal • Alcohol: 1g=7kcal
Carbohydrates • Primary fuel source at a low cost for the body • Brain and RBC primary source of fuel • Storage form of energy in body • Glycogen in liver and muscle
Carbs are not the enemy! • Source of dietary fiber • Fruits, veggies, grains, beans • Source of vitamins and minerals • Whole grains, beans/legumes, fruits, veggies • Eventually broken down into glucose, galactose, fructose • To be used for energy
Benefits of fiber • 25-30g/day • Maintain ideal body weight • Improved laxation • Prevent and treat GI diseases • Improve glucose tolerance and aid in treatment of diabetes • Decrease blood cholesterol & reduce CHD • Reduce risk of certain cancers (breast and colon)
Fiber Sources • Oatmeal • Bran • High fiber granola bars, cereals • Apples • Potatoes *anything that takes a long time to chew probably has more fiber
Functions of fat • Energy (both immediate and stored) • Structural component of membranes • Keeps skin and hair healthy • Provides essential fatty acids • Fat soluble vitamins and way to absorb fat soluble vitamins
Essential fatty acids • Omega 3 (1.5g/day) • Flaxseeds, nuts, seeds, soybeans, cold-water fish, cod liver oil, avocadoes , EVOO • Omega 6 (15g/day) • Vegetable oils, organ meats *Eat cold-water fish at least 2x/week
Functions of essential fatty acids • Constituents of cell membranes • Prevent damage to DNA • Help fight infection • Fetal growth and development • Normal skin • Prevention of eczema, skin lesions • Cholesterol metabolism, reduced risk of high blood pressure
All things in moderation • High fat diets associated with • Obesity • Diabetes • Cancer • CHD • Gallbladder problems • Fatty liver disease
protein • Source of amino acids • Used for energy or converted to carbs • Incorporate into body proteins • Could store excess as fat
Protein requirements • RDA: .8g/kg • Age: higher needs in growth, lower in elderly • Pregnancy & lactation: increase • Exercise: increase • 1.4-1.6g/kg
Good sources of protein • Lean Meats, Fish, Poultry • Dairy products • Greek yogurt, milk, low-fat cheese • Some whole grains • Soy products • Nuts, seeds, legumes
Vitamins and minerals • Do not contribute calories but are essential to the body
Vitamins and minerals • Fat-soluble • Vit A • Vit D • Vit E • Vit K • Bone formers • Calcium • Phosphorus • Magnesium • Vit. D • Vit. K
Vitamins and minerals • Trace Minerals • Zinc • Copper • Iron • Chromium • Iodine • Selenium
Vitamins and minerals • Antioxidants • Vit. C • Vit. E • Selenium • Vit. A/B-carotene
Vitamins and minerals • B-Complex (water-soluble) • B-1 Thiamin • B-2 Riboflavin • B-3 Niacin • B-5 Pantothenic Acid • B-6 Pyrodixine • B-7 Biotin • B-9 Folate (folic acid) • B-12 Cobalamin
electrolytes • Involved in water balance, acid-base balance, osmotic equilibrium • Na (Sodium) • Chloride • Potassium • Magnesium
Portion sizes • 1 lightbulb • ½ c rice • ½ c icecream • 2 hands cupped • 1c salad • 1c cereal • 1 hand cupped • ½ c pasta • ½ c cooked veggies • Palm of hand • 3oz protein foods (chicken, fish, turkey) • 2 thumbs • 1T peanut butter, cream cheese, condiment
Determining caloric needs • Mifflin St. Jeor equation • Female: TEE (female)={10W+6.25H-5A-161}*SF • Male: TEE (male)={10W+6.25H-5A-5}*SF • SF: Sedentary:1.2Light activity: 1.375Moderately active: 1.55 Very active: 1.725Extremely Active: 1.9
Balanced diet • Healthy balanced diet: • Fat: 20-35% • Carb:45-65% • Pro:10-35% • Energy yielding nutrients • Carb: 1g=4kcal • Protein: 1g=4kcal • Fat: 1g=9kcal • Alcohol: 1g=7kcal
Winning combo of nutrition • Plan ahead! • Set aside 10min to menu plan for the upcoming week • Aim for 5-6svg of fruits & veggies/day • Chop chopchop • Chop up veggies the night before and put in ziplock baggies for the next day • Keep healthy snacks on hand • Almonds, walnuts • Dried or fresh fruit
Smart eats at home & work • Eats • Almonds • Walnuts • Dried fruit • Read labels! • Greek yogurt • Veggies • Fruit • Peanut butter spread on ww crackers • Homemade popcorn • Drinks • Peppermint tea • Green tea • White tea • Iced water w/lemon • Low-fat milk • Brewed herbal tea
Grocery shopping • Shop around the edge of the store • Make a list and only buy what’s on the list • Do your shopping when you’re full • Avoid canned, processed, frozen meals • When reading labels, if you can’t pronounce an ingredient-put it back!
Grocery shopping • Pay attention to food labels • Look for whole grain, high fiber, no added salt foods • When making your grocery list make sure to include enough fruits and veggies • Shop for easy to prepare items that you know that you will eat
Eating out successfully • Think grilled, baked, boiled, not fried • Hold the mayo • Order salad dressing on the side • Vinegar based dressing usually best • Share meal with a friend • If ordering pasta, ask if multigrain is available • Ask for a to-go box right away, put ½ in box and underneath chair as to not be tempted to overeat
Sports nutrition simplified • Eat 5-7 small meals often throughout the day; do not skip meals. • Include a whole grain carbohydrate and a lean protein/healthy fat with all meals and snacks to increase satiety. • Use the plate rule for portion sizes (¼ plate carbohydrate, ¼ plate protein, ½ plate vegetables) and eat until satisfied, not full/stuffed. • Choose whole, high-fiber grains as your carbohydrate choice (breads, bagels, tortillas, cereals, granola bars, crackers, pastas, rice, etc.).
Sports nutrition-simplified • Choose lean proteins (pull skin off chicken, trim visible fat, and do not fry). • Choose low-fat dairy items. • Increase intake of healthy fats (peanut butter, nuts, seeds, flaxseed, olive oil, salmon/tuna) and decrease intake of saturated fats (fried foods, baked/packaged goods, and white, thick, creamy sauces/spreads). • Increase non-starchy vegetable intake at meals and snacks.
Pre-Exercise Meal timing: 3-4 hours before exercise • Meal composition: High in low-glycemic carbohydrate and lean protein, low in fiber and fat • Meal hydration: Four hours before activity, consume 5 mL/kg to 7 mL/kg (2 mL/lb to 3mL/lb) or 17 oz to 20 oz water or sports drink • Snack timing: 30 minutes to 1 hour before exercise Snack composition: High in carbohydrate, moderate in protein, low in fat and fiber Snack hydration: 5 oz to 10 oz water or sport
During exercise Carbohydrate intake should begin shortly after the onset of activity if lasting over 1hr • Timing: Consume 30 g-60g carbohydrate/hr spaced every 15-20 minutes (after 45min of activity) • Composition: High-glycemic carbohydrate such as sports drinks/gels/blocks/beans, fruit, high-carbohydrate bars with moderate protein, crackers, etc. • Hydration: Dependent on sweat rate- Average: 5 oz to 10 oz water or sports drink every 15-20 minutes • Sports drinks should contain 6% to 8% carbohydrate • Replace electrolytes lost via sports drink or foods high in sodium/potassium
Post exercise • Snack timing: Within 30 minutes post-exercise • Snack composition: 4g:1g ratio of high-glycemic carbohydrate to lean protein • Recommended amount: 1.0 g to 1.5 g carbohydrate/kg • Meal timing: 2 hours after exercise (Continue meals in 2hr intervals up to 6 hrs) • Meal composition: High in low- to moderate-glycemic carbohydrate and lean protein, low in fiber and fat • Recommended amount: 1.0 g to 1.5 g carbohydrate/kg • Hydration: 16 oz to 24 oz water or sports drink for every pound lost during exercise
Goal setting • SMART Goals • S (specific) • M (measurable) • A (attainable) • R (realistic) • T (timely)
Goal setting • Pick 1 thing you know you can achieve and works towards it! • Surround yourself with people that have healthy lifestyles • Ask your close friend or spouse for accountability • Don’t try to change everything overnight
Thank you!! YOU can do it!!!