Nutrition Made Easy

1
Nutrition Made Easy

2
Recipe for illness

• Scenario
• A.M. no breakfast
• 1000 low blood sugar and craving coffee,
  sugar, donuts eating these spikes blood sugar
• 1200 low blood sugar again eat fat and sugar
• 300 food coma so need coffee and candy bar-
  spike
• 630 very hungry! Eat like a wolf collapse
  into a food comma.
• Result Low energy levels, diabetes, high blood
  pressure, heart disease, obesity

3
Recipe for Health

• Scenario
• A.M. Breakfast with whole grains, lean protein
  and fruit
• 2.5 hours later- snack of complex carbs and small
  amount of protein
• Lunch- Complex Carbs, low fat protein,
  vegetables/fruit
• P.M. Snack
• Supper- Lean Meat, vegetables, whole grain
• Incorporate good fats throughout the day
• Constant blood sugar, high energy, high focus,
  lower total calorie consumption, lower body
  weight

4
How Much Should You Eat?

• Calories
• Take bw x 10 for weight loss
• x 15-20 for fit individuals
• Or go to thedailyplate.com to determine this
  with activity level included.

5
The Facts on Carbs

• Minimize those with
• Highly refined grains
• Highly refined fruit products
• Added sugar and fat
• Those with a high glycemic load
• Apple pie vs. apple, potato chips vs. potatoes,
  carb containing cereals vs. whole grain

• Carbs to Incorporate
• Minimally Processed
• Contain fiber (3 g)
• Low Glycemic load
• Whole grain breads, cereals and pastas brown
  rice, beans and legumes, vegetables, fruits.

6
Good Fats/Bad Fats

• Good Fats
• Poly- unsaturated corn, soybean, safflower and
  cotton seed oils, fish
• Mono-unsaturated olive and canola oil, nuts.
• Both lower LDL and Raise HDL.

• Bad Fats
• Limit saturated and hydrogenated butter, coconut
  oil, animal fat. Raise LDL
• Trans fats occur when vegetable oils are
  processed to become hard-eg. Margarine-avoid
  trans fats! Raise LDL

7
Being a Wise Consumer

• Most items in store are labeled- look for
• Total Fat
• Trans fat
• Saturated fat
• Poly
• Mono
• Fiber
• 100 whole grain

8
General Thoughts

• Fruits and Vegetables- are filling and leave less
  room for unhealthy foods. Think variety!
• Healthy foods cost more- however so are the
  unhealthy foods people buy without thinking.
• Jury is out on even a small amount of trans fat.
• Be curious whats in that? How is that
  prepared?
• Remind yourself of the rewards of healthy eating.
• Read Eat Drink and be Healthy
• by Walter C. Willett.

9
Questions?