Transcript Nutrition: Fact versus Fiction
Weight Management
A Mindful Approach
Presenters: Kim Jordan, RD, CD, CNSD
Similar Strategies for
Cancer Prevention:
Weight Loss:
Eat mostly plant based foods, which are low in energy density Be physically active Maintain a healthy weight (via steps one and two, plus portion control)
Eat mostly plant based foods, which are low in energy density Be physically active Reduce portion sizes
Why a Plant based diet?
Why a Plant based diet?
Naturally low in fat Naturally high in fiber Naturally high in fluid Low calorie/fat AND high bulk Bulk = Full, satiey center switches off
Fat
Type counts Quality matters Amount counts Too much of a good thing is still bad
Fat: Snack Choices?
Granola bar (1 oz) Snickers bar (2 oz) Potato chips (1 oz) Almonds (~22 nuts) String cheese (1 oz) Peanut butter (2 T) Apple 5 gm fat 14 10 15 5 16 0.5
Fat: Dinner Choices?
Baked chicken breast (3 oz) Macaroni and Cheese (1 c) Pizza (slice) Burrito (5 oz) Salmon (3 oz) Lasagna (13 oz) Tofu (1/5 block) Chicken teriyaki (9.5 oz) Big Mac Chicken strips (McDonalds) Pepperidge Farm Chicken Pot Pie On the Border Grande Taco Salad with Beef 7 gm fat 7 10 8 6 to 12 9 to 30 6 6 34 55 64 102
Fat: “Worst Foods”
Outback Steakhouse Aussie Fries with Ranch Dressing 2,900 calories 182 gm fat Chipotle Mexican Grilled Chicken Burrito 1179 calories 47 gm fat Quiznos Classic Italian Sandwich 1528 calories 92 gm fat
Fat: “Healthy Foods that Aren’t”
Bran muffins Chicken Caesar salad Tuna melt sandwich Chicken wrap Turkey burger Granola bars Pasta salads
Fiber
Typically low in our diets Low fiber results in high calorie intake: 5# of food used to = ~2,500 to 3,000 calories Now 5# of food = ~9,000 to 10,000 calories Higher intake of processed foods is responsible for low fiber intake Shoot for 25 to 35 gm daily – gradually
Fiber
Apple (1 average) Whole grain bread Sprouted wheat bread Garbanzo Beans (1/2 c) Chocolate bar (2.6 oz bar) Granola bar Potato chips (~10 chips) Almonds (~22 nuts) Broccoli (1/2 cup ckd) 5-6 gms 2-3 gms 5-6 gms 5 gms ~5 gms ~2 gms ~1.5 gms 3.3 gms ~ 3 gms
Fresh
“Untampered with” Looks like it came out of a tree or out of the ground Don’t buy a food that contains more than 5 ingredients Found in: Produce aisle Frozen aisle Canned legumes Farmers markets…
Fresh
Best to buy organic – “the dirty dozen”: Apples Bell peppers Celery Cherries Imported grapes Nectarines Peaches Pears Potatoes Raspberries Spinach Strawberries
Fresh
Not as important to buy organic: Asparagus Avocados Bananas Broccoli Cauliflower Corn Kiwi Mangos Pineapples Onions Papayas Peas
Fresh (think plants!)
Usually contain less calories than processed foods More fluids “ More fiber “ Better fats—both type and amount A variety of colorful fruits and vegetables provides many phytonutrients which can enhance your health
Fluids (Think Your Drink!)
Often overlooked We consume 450 calories per day from fluids – can result in a 23 pound weight gain per year………….
Lack of hydration can result in:
Headaches… Low energy level Overeating Nausea
Fluids: Think Your Drink!
Minimize intake of calorie-dense fluids: Smoothies Juices Frappuccinos… Soda pop Best choices: Water Weak teas Minimal caloric fluids Non-carbonated
Fluids – Can be Calorie Dense
Starbucks Peppermint White Chocolate Latte 600 calories 22 gm fat Starbucks Venti Strawberries and Crème Frappuccino (20 oz) 750 calories 120 gm sugar Jamba Juice Chocolate Moo’d Power Smoothie 900 calories 10 gm fat 183 gm carbohydrates
Fluids – Read the Label
Honest Green Dragon Tea (16 0z) 60 calories 10 gm sugar Arizona Iced Tea with Lemon (16 oz) 200 calories 25 gm sugar
Fluids
Calculate your fluid requirements: Weight in pounds / 2 = ounces per day Check your skin!!!!
Look at your urine Should be pale yellow
Fitness
We need to walk: 110 minutes to burn off large taco 72 minutes 1 cup potato salad 49 minutes 39 minutes 33 minutes ½ cup raisins bagel plain donut 31 minutes 30 minutes 12 minutes 12 oz beer 2 Tbsp blue cheese dressing apple 22 minutes 12 minutes 4 minutes 1 Tbsp vegetable oil OR mayo OR 1 oz cheddar cheese apple ½ cup carrots