Starting the New Year off Right

January 2011: Rachel Kinzie, Dietetic Intern

New Year’s Resolutions Post holiday motivation

Incorporate a healthy

lifestyle into your

daily life

Small Changes

Objectives

What is a healthy diet?

Incorporating that into your life What do you struggle with?

A Healthy Diet

Grains Vegetables Fruits Fat Dairy Meat and Beans

It’s All About Balance

Processed Carbohydrate

Unhealthy Fats Salt Meat Dairy

Whole Grain Healthy Fats Fruits Vegetables

Processed Carbs vs. Whole Grain Whole Grains

Whole Wheat bread Brown rice Whole-grain pasta

Processed Carbs White Bread White rice Pasta Sugar

Fiber Your body needs 25-40 grams each day Most people eat 12-15 grams per day Why is this important?

Fiber delays the absorption of nutrients into the blood and helps control blood sugars

Fiber helps lower cholesterol by 10-15% and can reduce the risk of heart disease

Leaves you feeling full

Types of Fat Saturated

Solid at room temperature

Mainly from animal sources

Type that clogs vessels

Sources: butter, animal fat

Unsaturated Helps maintain good

cholesterol levels and decreases the bad cholesterol

Sources: Olive oil, canola oil, avocados, nuts

Trans Fat A result of the process of hydrogenation Lowers HDL cholesterol Similar to saturated fats in that it raises LDL

cholesterol LIMIT USE OF TRANS FATS Sources:

Margarine, hydrogenated oils, shortening, fried foods, commercial baked goods and crackers

Meat and Dairy

Protein: Vital for building and

repairing muscle Dairy:

Calcium to build

strong bones

Meat and Dairy Limit portions

Meat: 5-6 oz a day Dairy: 2-3 cups per day

CAUTION: Both can contain a lot of fat Choose Lean Protein: skinless chicken

breast, fish, lean ground beef Choose Low-fat Milk and Cheeses:

Milk: Skim, ½ %, 1% Yogurt/Cheese: Low-fat or fat-free

Fruits and Vegetables

High in nutrients, low in calories Fiber About 5 servings a day

5 servings a day

Fruit

Milk

Vegetables

Meat/Protein

Starch

What Should My Plate Look Like?

A Lifestyle Change

Incorporating a healthy diet into your life

Recipe modification Healthy ways to splurge

Dining Out Tips for Success

Modifying Recipes High Fat Ingredients

High Sugar Content

High Salt Content

High Fat Ingredients Instead of cream of mushroom soup

Try 98% fat free cream of mushroom soup Instead of regular cream cheese

Try reduced fat or fat free Instead of regular sour cream

Try reduced fat or fat free Or try plain, fat free yogurt

Instead of whipped cream Try light whipped topping

Substitute Oil for Butter when possible 1 to ¾ ratio in baking

High Sugar Content Substitute unsweetened applesauce or

prune sauce for ½ the sugar in baking recipes

Substitute Splenda or other no-calorie sweetener for sugar in recipes 1-to-1 ratio

High Salt Content If your recipe calls for garlic salt or onion

salt Try garlic powder, onion powder

Instead of regular soups Use low-sodium versions

Instead of soy sauce Choose low-sodium soy sauce

Instead of table salt Use herb seasonings instead

Other Substitutions All purpose flour

Try whole wheat flour for half of what the recipe calls for

Dry bread crumbs Use rolled oats or crushed bran cereal

White – rice, bread, pasta Use the whole grain version

Let’s Practice

Jambalaya Shrimp Chicken Breast Sausage Creole Seasoning Olive Oil Bay leaves Onion, gr. pepper,

celery, tomato White Rice Chicken Broth

Sodium Free Creole

Brown Rice Low Sodium Chicken Broth

Small Changes Can Add Up Calories: 290 305

Fat : 7 g 7 g

Sodium 2,000 mg 570mg

Cho 33g 33g

Fiber 1.5g 2.5g

Brownies (1.5”X1.5”)

4 ounces unsweetened chocolate

3 eggs 3/4 cup butter 1 cup flour 2 cups sugar 1 teaspoon vanilla

2/3 cup canola oil ½ cup wheat flour 2 cups Splenda

The Difference?

Saturated Fat 6g 1g Fiber 0g 0.5g Carbohydrate 34g 6g

Dining Out

Fast Food Sit Down Restaurants

Fast Food Made-overINSTEAD OF: TRY:

Side of fries & soda Side of fruit & milk

Meat lovers pizza Thin crust, veggies topping & side salad

Jumbo cheeseburger Small hamburger, no cheese

Fried chicken pieces Grilled chicken sandwich, no mayo

French fries Baked potato w/ low-fat sour cream or salsa

Milkshake Low-fat milk

McDonald’s: Healthier Options Fruit & yogurt parfait w/out granola

5 oz = 130 calories, 25 g total carb Fruit and maple oatmeal w/out cream

9.2 oz = 270 calories, 59 g carb w/out cranberry and raisins, 41 g carb

Grilled chicken Caesar salad w/out dressing 11 oz = 220 calories, 12 g total carb

Grilled chicken snack wrap 1 each = 240 calories, 25 g total carb

Splurging

I want it any way

Controlling your

blood sugar is key

McDonald’s: Breakfast

High Carb: Moderate Carb:

Steak, Egg, and Cheese Bagel: 56g Carb

Sausage Mcmuffin w/ Egg: 30 g Carb

Mcgriddles:

45 g Carb

Sausage Biscuit w/ Egg

36 g Carb

Big Breakfast w/ hot cakes/biscuit:

111-116g Carb

Sausage Burrito

26 g Carb

McDonalds: Lunch/Dinner

High Carb. Low Carb.

Big Mac: 45 g Carb Hamburger: 30g Carb

Cheeseburger: 33g Carb

Angus Chipotle BBQ 66g Carb

Double Cheese Burger or McDouble: 33g Carb

Premium Crispy Chicken Ranch: 62g Carb

Chicken McNuggets (6)

16g Carb

McDonalds: Sides

High Carb Moderate Carb

Southwestern Chipotle BBQ: 15g Cho

Creamy Ranch or Ketchup

2g Cho, 3g Cho

Large French Fries:

63g Cho

Small Fry:

29g Cho

Hash Brown: 15g Cho

McDonald’s: Dessert

High Carb Lower Carb

Hot Carmel Sundae:

(6.4 oz) 60g Carb

1 cookie: 21-23g Carb

McFlurry w/ M&M’s

(12 oz) 105g Carb

Apple Pie:

32g Carb

Chocolate McCafe Shake

(22 oz) 147g Carb

Vanilla Ice Cream Cone

24g Carb

Additional Suggestions

Hamburger healthy sides Fries Small! and have salad as entrée Hamburger and Fries Skip the dessert If you must, eat dessert for a snack later

Sit-Down Restaurants

Restaurant Dining Tips

Watch your portions Make substitutions Watch what you drink Dessert

Portion Sizes

Large portions are common Moderation is key Choose the smaller option if possible Order a lunch-sized entrée for dinner Share a meal Ask the server to put half in a to-go box

Make Substitutions Side of fries = fruit cup or vegetables Regular dressing = fat-free or low-fat Sour Cream = Low-fat sour cream or salsa Include “free” foods into your meal

Watch What You Drink Large soda has tons of calories and sugar Choose diet soda, water, unsweetened tea 100% juice and milk should be counted as

carbs

Dessert

Dessert doesn’t have to be off-limits Plan ahead Sweets count as carbs in your meal plan CAUTION: Likely over-doing it

Tips for Success!

Why Do We Splurge?

We want what we can’t have Modifying recipes Eating in moderation

Bottom Line: We aren’t satisfied

Tips: At Breakfast

Get a good nights sleep: Studies show that ppl who get less than 6 hrs of sleep eat up to 300 calories more during the day because a lack of sleep triggers the production of the hunger hormone, grehlin

Tips: At Lunch Move on your lunch hour

A brisk 15 minute walk burns about 100 calories and gives you less time to eat

Chew your food! Research shows ppl who chewed at least 20

times before swallowing ate up to 70 calories less at meal times

Tips: At Dinner Eat a broth based soup or salad first Plan ahead Sit at the table Downsize your plates

Research backs it up! People serving themselves ice cream in smaller bowls ate 31% less

Summary

Get rid of the all or none mentality Think about today Eat smart Enjoy your food!

QUESTIONS?

QUESTIONS?