Nutrition

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Nutrition

• Class 2
• Whole Foods/Plant Strong

TAKE 3 CALMING BREATHS
TAKE 3 CALMING BREATHS
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WHY WHOLE FOODS?What is so great about plant
foods?
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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 wont age you.
• GOAL Provide the GREATEST amount of NUTRIENTS
  with the least amount of calories.

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Fruits Vegetablesthe 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.

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Choose High Fiber, Nutrient Rich Foods!
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ThedaCare Optimal Nutrition Guidelines

• HANDOUT

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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???
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VS.

• 120 Calories
• 306 mg Sodium
• 1 gm Fiber
• 3 gm Protein

• 100 Calories
• 100 mg Sodium
• 4 gm Fiber
• 5 gm Protein

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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

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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

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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

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AVOID These Foods In Your Diet

• Added Sugars and Syrups
• Any Food that is not 100 Whole Grain
• First ingredient should have100 whole grain or
  100 whole wheat
• Other whole grains include
• Brown Rice
• Quinoa
• Whole Oats
• Rye
• Barley
• Corn

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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.

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Big Plate vs. Small Plate
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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

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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

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Plant Power

• 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

TOTALS 364 calories, 25 gm protein, 3 gm
fat, mg sodium
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Forks Over Knives

• Forks Over Knives Trailer