After SAD, Beyond the Zone Sustainable Dietary Advice, Part I
|
|
- Kerry Richards
- 6 years ago
- Views:
Transcription
1 After SAD, Beyond the Zone Sustainable Dietary Advice, Part I James Biddle MD At our clinic, we use the abbreviation SAD to denote the Standard American Diet. Conventional advice to improve upon SAD is to eat less fat and more complex carbohydrates. However, the dangers of this simplistic approach have recently been popularized by several bestselling authors, most notably Barry Sears PhD with Mastering the Zone and Michael Eades MD with Protein Power. For example, in the Zone each meal has a balance of 40 % carbohydrates, 30 % protein, and 30 % fat. This balance lowers insulin surges and improves metabolism, which is an amazing improvement over SAD for the average person. Today, I ll review the reasoning behind why these dietary approaches are indeed generally beneficial. However, next issue I ll also explain why I do not believe that a Zone approach is necessarily ideal for everybody. Many of our current health challenges arise from the fact that our bodies are not adapted to the very unnatural diet that we consume. Our usual diet consists largely of starches, grains, and refined carbohydrates. These are all absorbed as sugars, causing elevations in blood sugar and therefore overproduction of insulin, which is a hormone released from the pancreas. The purpose of insulin is to promote storage of energy, which it does by turning blood sugar into body fat. Recall that when you fatten up animals for slaughter, you feed them grains, not fat. This is why the low-fat (i.e. high-carbohydrate) diet has caused a 30% increase in obesity in the U.S. in just 10 years, as well as a whopping 300% increase in diabetes in just 15 years. This is also why the diets currently recommended by the American Diabetes Association and the American Heart Association will actually promote diabetes and heart disease rather than reverse them. When our bodies are fed the Standard American Diet, we repeatedly release insulin and constantly store energy. This not only causes obesity, but also hypoglycemia (low blood sugar) and food cravings. Why? Because after a high-carbohydrate meal, the resulting insulin surge pushes the blood sugar back down too low. In some people, this causes symptoms of
2 hypoglycemia (weakness, sweating, faintness, and lethargy), while in others it simply causes cravings for more sugary snacks to bring the blood sugar back up temporarily. Perhaps you can see why most Americans are on a blood-sugar roller coaster, and also in insulin excess. Over time, insulin excess creates insulin resistance as we lose sensitivity to the effects of insulin. After floods of insulin, cells become resistant to the signal delivered by insulin, resulting in a loss of insulin s ability to lower blood sugar. The body then needs to release more insulin over time in order to control blood sugar. Eventually, a person develops both high levels of insulin and high levels of blood sugar, leading to overt diabetes. It is certainly well understood that the high sugar of diabetes causes many illnesses. However, now we also recognize that even without diabetes, excess insulin is a prime cause of many diseases of aging and even of aging itself. Along with widespread deficiencies of vital nutrients and a multitude of unnatural toxins, excess insulin is fundamental in promoting our current epidemic of chronic diseases. This is because excess insulin causes damage, including raising triglycerides and cholesterol, increasing blood pressure and inflammation, and promoting atherosclerosis and heart disease. We are needlessly suffering from the chronic degenerative diseases caused by the excessive insulin generated by our high-carbohydrate eating habits. Fats are another vastly misunderstood and quite important nutrient. Fats are the foundation of every cell membrane in our bodies. Avoiding fats or eating the wrong fats are common and dangerous errors. Because our bodies cannot produce certain fats, they must be present in our diet, so these are known as essential fatty acids. The current American diet is deficient in one type of essential fat, the omega-3 fatty acids. A deficiency of omega-3 fats causes rigidity, deformity, and dysfunction of cell membranes, contributing to premature aging and disease. We ve all been told to avoid cholesterol in our diets, but actually most of the cholesterol in our blood is produced from sugar in our own livers. In fact, excess insulin signals the liver to make excess cholesterol. Most cholesterol-lowering medications (the HMG-CoA reductase inhibitors) simply attempt to block the liver enzyme that makes cholesterol. However, these medications also block the liver s production of many beneficial substances, including Coenzyme Q-10, a vital nutrient necessary for energy production, especially in the heart. The proper way to regulate cholesterol metabolism is to lower insulin levels by avoiding excess carbohydrates. This includes not only avoiding simple sugars, but also reducing all starchy foods, including potatoes, rice, bread, pasta, and most grains and cereals. All carbohydrates, with the exception of fiber, are absorbed as sugars and therefore cause increases in insulin. Barry Sears PhD of The Zone Diet and Michael Eades MD of Protein Power have done a great service by making millions of Americans aware of the dangers of excess carbohydrates. However, they both make the same basic error of assuming that there is therefore one diet that is appropriate for everyone. In reality, each individual has a unique history and metabolism and therefore a unique ideal diet.
3 The overall ideal perfect diet is what I call the Garden of Eden diet: What would we eat without livestock or grain farming? Of course, today the Garden of Eden diet is only perfect for a body directly from the Garden of Eden, which has never owned a TV or automobile and hasn t been damaged by decades of improper nutrition and environmental toxins. Therefore, what I m usually advising for my patients are a variety of Intervention Diets : diets designed to help reverse the damage caused by SAD and our modern lifestyle. For many people, this will include reversing insulin dominance by limiting refined and starchy carbohydrates. For everybody, it includes education about the differences between good fats and bad fats, as well as the importance of adequate protein and fiber. In my next article, I ll talk more about how to individualize a dietary plan ideal for your own history and metabolism. Meanwhile, if you have challenges with excess weight, diabetes, heart disease, or inflammatory disorders such as arthritis, I encourage you to obtain Mastering the Zone or Protein Power so that you can begin to reap the benefits of lower insulin levels. For personal consultations, contact Dr. Biddle at: Asheville Integrative Medicine Asheville NC (828)
4 After SAD, Beyond the Zone Sustainable Dietary Advice, Part II James Biddle MD In the last issue, I discussed SAD (the Standard American Diet ) and a couple of excellent books you can use to improve your diet, from Barry Sears PhD with Mastering the Zone and Michael Eades MD with Protein Power. These books recommend a balance of proteins, carbohydrates, and fats in order to lower insulin surges, improve metabolism, and burn fat. This is truly an amazing improvement over SAD for the average person. However, today I ll also explain why I do not believe that a Zone approach is necessarily ideal for everybody. In The Zone, one is advised to eat 40% carbohydrates, 30% protein, and 30% fat. This will actually work great for most people, but there are some important caveats to consider. First, the perfect ratio of carbohydrates to proteins, as well as the total protein requirement per day, is really quite individual. Your daily protein requirement is figured by your lean body mass (in pounds) times a conversion factor based upon your activity level. For most people this will figure out to be between grams of protein daily. It s important to realize that this is not a high-protein diet. In fact, the US RDA of protein is 60 grams, so many people barely need to exceed that. What does this look like? Well, one ounce of meat, fish, or cheese has 7 grams of protein, so one pound has about 112 grams of protein. Therefore many people will need less than one pound of a high-protein food distributed through their day. The real trick is the ratio of carbohydrates to proteins at each meal and snack, because this is the major determinant of whether a person will be creating large insulin surges. You may recall that it is the overproduction of insulin that promotes fat storage, high cholesterol, hypertension, heart disease, and arthritis. Hitting the right ratio of proteins to carbohydrates (CHO) is what really puts you in The Zone. However, this is quite different for different individuals. For example, a young lean athlete may do quite well on a ratio as high as 3:1 of CHO:protein, while an older sedentary diabetic may need to go as low as 1:2 of CHO:protein. What s amazing to me is that many of the patients I see have long been eating a CHO:protein ratio as high as 10:1, and this is clearly a major contributing factor to their chronic degenerative diseases. How do you know what your ratio should be? Basically, you need a ratio that prevents insulin surges. At the clinic we measure fasting insulin levels and triglyceride levels for guidance. At home, you can follow blood sugars, weight changes, and symptoms. Have you ever had the experience of a sugar buzz followed by a hypoglycemic crash? That s when you know that you re way outside The Zone. In brief, the younger, leaner, and more active you are, the more carbohydrates you can usually get away with. Here are some things to remember about counting grams of CHO and protein:
5 It s the ratio at each meal and snack that counts. Having all your protein at one meal just doesn t create the right balance. It s the effective carbohydrate grams that matter. Fiber is considered a CHO, but it is not absorbed from the gut and turned into sugar, so the effective CHOs are the total carbohydrates minus the fiber. The glycemic index counts. The glycemic index is a measure of how fast a particular food raises your blood sugar. Refined and starchy carbohydrates like sugar, fruit juice, potatoes, bread, rice, and pasta have a much higher glycemic index than truly complex fibrous foods like broccoli, kale, asparagus, peas, and green beans. What about fats? Basically, I believe that most people can eat as much fat as they desire, as long as it s all healthy fat! What does that mean? Basically, the saturated fats found in dairy products and farm-raised meat, as well as the artificially-saturated fats such as the partiallyhydrogenated oils found in margarine, shortening, and most packaged foods are very unhealthy. You ll notice that they re solid at room temperature, so they ll make all the cell membranes in your body rigid and prematurely aged. They increase cancer, senility, and heart disease. Unhealthy fats should be avoided like the plague. However, healthy fats should be consumed joyfully. Healthy fats include mono-unsaturated fats, such as olive oil and avocados, and the poly-unsaturated fats found in nuts, seeds, flax and fish. In fact, our bodies are unable to make certain fats, so they must be present in our diet. These are known as essential fatty acids. The current American diet is deficient in one type of essential fat, the omega-3 fatty acids. A deficiency of omega-3 fats causes rigidity, deformity, and dysfunction of cell membranes, contributing to premature aging and disease. This is why so many people are learning to supplement with flax oil, cod liver oil, salmon, and/or sardines. So here s the paradigm shift: Eating the right fats will not make you fat. Eat as much as you can get your hands on. Snack on avocados and nuts (not peanuts). Pour olive oil over everything. However, you must avoid excessive refined and starchy carbohydrates, because they will cause an insulin surge that tells your body to store fat, just as surely as we fatten cattle for the slaughter by feeding them grain. In summary, here are my 4 points for Sustainable Dietary Advice : 1. Adequate protein, adjusted for your lean body mass and activity level. 2. Avoid insulin surges by choosing an appropriate CHO:protein ratio at each meal. 3. Eat lots of healthy fats and avoid bad fats. 4. Eat lots of high-fiber foods, preferably organic. Remember, your body is the Temple. Of what shall it be made? For personal consultations, contact Dr. Biddle at: Asheville Integrative Medicine Asheville NC (828)
A Closer Look at The Components Of a Balanced Diet
A Closer Look at The Components Of a Balanced Diet The essential nutrients are carbohydrates, fats, proteins, vitamins, minerals, dietary fibre and water. These nutrients will ensure that the systems and
More informationABLE TO READ THE LABEL?
ARE ABLE TO READ THE LABEL? A Consumer s Guide to Navigating Food Labels Food and Drug Safety Program Consumer and Environmental Health Services Phone: 609-826-4935 Fax: 609-826-4990 http://nj.gov/health/eoh/foodweb/
More informationeat well, live well: EATING WELL FOR YOUR HEALTH
eat well, live well: EATING WELL FOR YOUR HEALTH It may seem like information on diet changes daily, BUT THERE IS ACTUALLY A LOT WE KNOW ABOUT HOW TO EAT WELL. Eating well can help you improve your overall
More informationFood for Thought January 26, 2012
Food for Thought January 26, 2012 Why is nutrition important? The foods you eat provide the energy your body and mind need to function. The foods you eat build and support your immune system, hormones,
More informationNAME/ID: SAMPLE PATIENT SEX: FEMALE ACC #: F DATE: NOV 12, 2015 IMPORTANT INFORMATION
Personal Details Name: SAMPLE PATIENT DOB: Jan 1, 19XX Gender: Female Ethnicity: Caucasian Report Date: Nov 12, 2015 Received Date: Nov 2, 2015 IMPORTANT INFORMATION PAGE 3 Test Performed / Method Genotyping
More informationNew Food Label Pages Chronic Disease Self-Management Program Leader s Manual
New Food Label Pages Chronic Disease Self-Management Program Leader s Manual The FDA has released a new food label, so we have adjusted Session 5 and provided a handout of the new label. Participants use
More informationa. This is the same as for the general public, but people with diabetes, like the rest of the public, often eat more salt than they need.
a. This is the same as for the general public, but people with diabetes, like the rest of the public, often eat more salt than they need. b. Putting this all together - cake, rice, bread, and fried chicken
More informationEssential Nutrients. Lesson. By Carone Fitness. There are six essential nutrients that your body needs to stay healthy.
Lesson Essential Nutrients By Carone Fitness 6 There are six essential nutrients that your body needs to stay healthy. 1. Water 2. Vitamins 3. Minerals 4. Carbohydrates 5. Protein 6. Fat 1 6 Of these six
More informationNutrition for the heart. Geoffrey Axiak Nutritionist
Nutrition for the heart Geoffrey Axiak Nutritionist The Food Pyramid Dairy 2-3 servings Vegetables 3-5 servings Breads/Grains 6-11 servings Fats & Oils Use Sparingly Proteins 2-3 servings Fruits 2-4 servings
More informationwww.mydiabeticdiet.eu The Keto diet has exploded in popularity as an effective way of losing weight, balancing blood sugar and reducing insulin resistance for type 2 diabetics In fact, many people have
More informationWELCOME. This guide contains all the information you will need to help with you succeed over the next 30 days.
WELCOME Thank you for joining the 2017 kickstart program. This guide contains all the information you will need to help with you succeed over the next 30 days. Therefore please take some time to read through
More informationFOOD LABELS.! Taking a closer look at the label! List of Ingredients! Serving Size! % Daily values! Recommended Amounts
FOOD LABELS! Taking a closer look at the label! List of Ingredients! Serving Size! % Daily values! Recommended Amounts ! Calories! Total Fat Label Contents! Saturated Fat! Cholesterol! Sodium! Total Carbohydrate!
More informationWEEK 1 GOAL SETTING & NUTRITION 101. with your Supermarket Registered Dietitian
WEEK 1 GOAL SETTING & NUTRITION 101 with your Supermarket Registered Dietitian Welcome to Week 1! We are excited you have decided to join us on this wellness journey! Please note that you should consult
More informationThe 6 Essential Nutrients for Proper Nutrition. 1. Carbohydrates 2. Fats 3. Protein 4. Vitamins 5. Minerals 6. Water
Activity Level Inactive (little to no regular exercise) Moderately Active (20-30 minutes of exercise3-4 times per week Very Active (30-40 minutes of vigorous, sustained exercise 5-7 times weekly How Active
More informationTips for making healthy food choices
Tips for making healthy food choices A diabetic diet is all about balance and the choices you make. It works best when you eat a variety of foods in the right portions and at the same times each day. It
More informationLesson 5.1. Diet & Exercise. By Carone Fitness. This lesson discusses proper nutrition as well as the relationship between diet and exercise.
Lesson 5.1 Diet & Exercise By Carone Fitness This lesson discusses proper nutrition as well as the relationship between diet and exercise. 1 There are six essential nutrients that your body needs to stay
More informationThe 15 Most Dangerous Healthy Foods You ve Been Tricked Into Eating!
The 15 Most Dangerous Healthy Foods You ve Been Tricked Into Eating! Diet and exercise are two keys to a healthy lifestyle. However, the foods you eat may play a much larger role in your health than you
More informationHEALTH TIPS FOR THE MONTH OF SEPTEMBER HEALTHY EATING IS IN YOUR MIND Continuous
HEALTH TIPS FOR THE MONTH OF SEPTEMBER 2017 HEALTHY EATING IS IN YOUR MIND Continuous 5. Eat more healthy carbs and whole grains Choose healthy carbohydrates and fiber sources, especially whole grains,
More informationThe Council for Disability Awareness
The Skinny on Fat It s impossible to go to the supermarket and not see numerous claims about fat on the bags and boxes of our favorite foods. These foods appeal to us because we want to lose weight, eat
More informationChewing the fat about fat!
Chewing the fat about fat! When we talk about fat, most people think of fatty foods, like fries and fatty meats. But fat is an essential nutrient. It plays an important role in the many functions that
More informationBe a Food Label Detective!
Be a Food Label Detective! Elyse Kontra Kara Kelly Total Fat Type of fat is more important than total fat Limit total fat intake to 25-35% of your total calories Fat-free Caloriefree http://www.diabetes.org/food-and-fitness/food/what-can-ieat/taking-a-closer-look-at-labels.html
More informationChapter 3: Macronutrients. Section 3.1 Pages 52-55
Chapter 3: Macronutrients Section 3.1 Pages 52-55 Diet Terms Nutrients The substances in food that gives us structural materials and energy. Macronutrients Nutrients that are required in large amounts.
More informationJuvenile Arthritis & Nutrition: Understanding the Facts, Demystifying Trends. Laura Gibofsky, MS, RD, CSP, CDN July 25, 2015
Juvenile Arthritis & Nutrition: Understanding the Facts, Demystifying Trends Laura Gibofsky, MS, RD, CSP, CDN July 25, 2015 Overview There are no foods that cause Juvenile Arthritis (JA) or that can cure
More informationNutrition Tips to Manage Your Diabetes
PATIENT EDUCATION patienteducation.osumc.edu As part of your diabetes treatment plan, it is important to eat healthy, stay active and maintain a healthy body weight. This can help keep your blood sugar
More information10 Steps to Detox From Sugar
10 Steps to Detox From Sugar Have you ever had a sneaky suspicion that you would feel a lot better and probably lose quite a bit of weight if you could just quit eating so much sugar? Do you feel frustrated
More informationGiving Good Dietary Advice to Cardiovascular Patients
Giving Good Dietary Advice to Cardiovascular Patients Carmine D Amico, D.O. Learning objectives Introduction Basic principles Grocery shopping Cooking Eating out Snacking Staying active Summary Overview
More information10-Day Menopause Flat Belly. QuickStart. Get Off To A Great Start With Our Easy-To-Follow QuickStart Guide, Customized For Women Over 50
10-Day Menopause Flat Belly QuickStart Get Off To A Great Start With Our Easy-To-Follow QuickStart Guide, Customized For Women Over 50 DISCLAIMER The information presented in this work is by no way intended
More informationNutrition for Health. Nutrients. Before You Read
CHAPTER 10 LESSON 2 Nutrition for Health Nutrients BIG Idea Each nutrient in your diet plays a unique and essential role in keeping you healthy. Before You Read Sometimes figuring out what to eat can be
More informationHockey Nutrition Tips
Hockey Nutrition Tips 6 Classes of Nutrients Essential for Top Performance 1. Carbohydrates 2. Fat 3. Protein 4. Vitamins 5. Minerals 6. Water Carbohydrates: are a source of energy that can be either simple
More informationNew Food Label Pages Diabetes Self-Management Program Leader s Manual
New Food Label Pages The FDA has released a new food label, so we have adjusted Session 4 and provided a handout of the new label. Participants use the handout instead of looking at the label in the book
More informationNutrition for Rehab Patients
Nutrition for Rehab Patients Michelle Ray, RD Michelle Ray, RD Michelle Ray MS, RD, LDN Making healthcare remarkable Why is nutrition important for our patients? Adequate nutrition protects quality of
More informationWritten By Joe Okoro. Author of
Written By Joe Okoro Author of This is NOT a free Report! The price of this report is N3000. You have been given one complimentary copy to keep on your computer. You may print out one copy only as a bonus
More informationA Fact Sheet for Parents and Carers Healthy Eating for Diabetes
A Fact Sheet for Parents and Carers Healthy Eating for Diabetes Healthy eating is important for children of all ages, including those living with diabetes. Children and teenagers with diabetes have the
More informationOBJECTIVE. that carbohydrates, fats, and proteins play in your body.
OBJECTIVE Describe the roles that carbohydrates, fats, and proteins play in your body. JOurnall How was your weekend? What did you do? Did you practice any of the lessons you have learned thus far? What
More informationLecture 4 Nutrition Part 2 Nutrition 1. Healthy Diet 2. Sugar 3. Consumer Concerns
Lecture 4 Nutrition Part 2 1 Nutrition 1. Healthy Diet 2. Sugar 3. Consumer Concerns 2 1 Healthy Diet! 3 Four basic behaviors that constitute a "healthy lifestyle" 1. A good diet, 2. Moderate Exercise,
More informationPromoting a Healthy Lifestyle
Promoting a Healthy Lifestyle Your lifestyle and eating habits influence how your heart and body work and how you feel overall. Below are some tips to get you started on the path to better health. The
More informationBlood Glucose Management
Patient Education Section 3 Page 1 Blood Glucose Management With carbohydrate counting The foods you eat have different effects on your blood sugar. Healthy eating involves eating a variety of foods, including
More informationWarm up # 76. What do you think the difference is between fruits and vegetables? Warm up # 77
Warm up # 76 What do you think the difference is between fruits and vegetables? Warm up # 77 Which of these are vegetables and which of these are fruits? Apples Tomatoes Onions Pumpkin Lettuce Broccoli
More informationEating Healthy with PSC. Erin Paice, RD, CD-N Hartford Hospital Transplant
Eating Healthy with PSC Erin Paice, RD, CD-N Hartford Hospital Transplant Objectives What does it mean to eat healthy? What are barriers to maintaining a healthy diet with PSC? How can we keep a healthy
More informationNew Food Label Pages Diabetes Self-Management Program Leader s Manual
New Food Label Pages The FDA has released a new food label, so we have adjusted Session 4 and provided a handout of the new label. Participants use the handout instead of looking at the label in the book
More informationnongmo Month October 2018
TownHall & Rebol Family, nongmo Month October 2018 Manager & Team Pledge: As you know, October is NonGMO month. Townhall's and Rebol s leadership team is honoring Non GMO month by challenging our dietary
More informationNUTRITION: THE STUDY OF HOW THE BODY UTILIZES THE FOOD WE EAT
NUTRITION: THE STUDY OF HOW THE BODY UTILIZES THE FOOD WE EAT NUTRIENT: a chemical found in food that is needed for life and growth, & the building blocks to make your body function correctly! WHAT DO
More informationThe University of North Texas Dining Services White Paper: Wanting to Gain Weight
The University of North Texas Dining Services White Paper: Wanting to Gain Weight Contents Wanting to Gain Weight What is Underweight? Complications of Being Underweight Possible Causes of Underweight
More informationD A L L A S, T E X A S
DALLAS, TEXAS Fr u i t s, Ve g e ta b l e s, a n d He r b s f o r En e r g y, We l l n e s s, a n d Pow e r! 2008 Bookmark Publishing Published by Bookmark Publishing Dallas, Texas Unless otherwise indicated,
More information10 Lean Habits for weight loss
10 Lean Habits for weight loss 10 LEAN HABITS Trying to lose weight doesn t have to mean a complete diet overhaul. It doesn t have to take over your life, it is achievable and it can be sustainable. Making
More informationFood Labels: Becoming a Healthier Educated Consumer
Food Labels: Becoming a Healthier Educated Consumer Steven Rudner, BS Nutrition & Dietetics Dietetic Intern, Sodexo Allentown www.dieteticintern.com www.sodexo.com Reading and understanding food labels
More informationPower Hour (Nutrition 101) User Guide
Power Hour (Nutrition 101) User Guide Time: 60 minutes with client (One Time Consult) Your goals with client: ü Determine their baseline and strategic behavior modification strategies need to be put into
More informationCHOLESTEROL GUIDELINES
CHOLESTEROL GUIDELINES High cholesterol and lipid levels can significantly increase a person's risk of developing chest pain, heart attack, and stroke. Fortunately, a number of effective treatment options
More informationProve You Are Ready For Healthier Living - Kick the Fat, Sugar, and Salt Food Trifecta
Adult food challenge Prove You Are Ready For Healthier Living - Kick the Fat, Sugar, and Salt Food Trifecta If you are serious about improving your health and life span, you are ready to kick the treacherous
More informationHEALTHY EATING to reduce your risk of heart disease
HEALTHY EATING to reduce your risk of heart disease Choose these more often: Fruits, vegetables and whole grains Enjoy a variety of fruit and vegetables every day and whole grains more often.* Small portions
More informationUnit 5L.4: Food. Know that humans require food as an energy source. Know that a balanced diet must contain proteins, fats,
Unit 5L.4: as an energy source Balanced diet Requirements for different lifestyles Science skills: Observing Classifying By the end of this unit you should: Know that humans require food as an energy source.
More informationThe Six Essential Nutrient Groups:
The Six Essential Nutrient Groups: Water: Water transports other nutrients to cells, carries wastes away, aids digestion and more. It makes up more than half your weight. SOURCES: water; juices and
More informationStarter Kit for Overcoming Weight Loss Resistance
Starter Kit for Overcoming Weight Loss Resistance courtesy of 2 Fit Docs YouTube Channel A weight loss resistant body burns sugar rather than fat for energy. By avoiding sugar and starchy foods and increasing
More informationLecture 4 Nutrition, Part 2 Nutrition 1. What is a Healthy Diet? 2. Food Labels 3. Sugar 4. Consumer Concerns
Lecture 4 Nutrition, Part 2 1 Nutrition 1. What is a Healthy Diet? 2. Food Labels 3. Sugar 4. Consumer Concerns 2 1 Healthy Diet? 3 Four basic behaviors that constitute a "healthy lifestyle" 1. A good
More informationWeight Loss, Healthy Eating and Energy Balance
Weight Loss, Healthy Eating and Energy Balance Diet and weight loss is an area that everyone has an opinion on. Every person is different and like exercise one diet does not fit everyone. The following
More informationFive Reasons to Be On A Healing Diet
The FIVE FACTORS to Determine if the Advanced Diet Cellular Five Reasons to Be On A Healing Diet High Cholesterol and Triglycerides Levels- if you are not a fat burner but a sugar burner you will have
More informationDiabetes: Prevention and Maintenance
Presented by Diabetes: Prevention and Maintenance Dirker Chiropractic 909 S. Taylor Dr. 920-451-7000 10/7/2013 Eating, Exercise, Energy & Metabolism Food is fuel for energy, vitality and health The glycemic
More informationPreventing Diabetes. prevent or delay type 2 diabetes from
Preventing Diabetes Introduction Diabetes is a common condition. If not controlled, diabetes can lead to serious complications such as blindness, amputations, and even death. Before people develop diabetes,
More informationBasic Principles of Weight Loss Understanding Calories
Basic Principles of Weight Loss Understanding Calories Weight-loss surgery has been shown to be the most effective way to treat obesity. There are different types of weight-loss surgery, including gastric
More informationHealthy Eating. Eating healthily is about eating the right amount of food for your energy needs. Based on the eatwell plate, you should try to eat:
Healthy Eating The eatwell plate shows the different types of food we need to eat and in what proportions to have a wellbalanced and healthy diet. It's a good idea to try to get this balance right every
More informationEat Well & Keep Moving Principles of Healthy Living
session 3 Eat Well & Keep Moving Principles of Healthy Living (Note to the presenter: Comments in parentheses are instructions to follow while giving the presentation. Do not read these comments to participants.
More informationYou Bet Your Weight. Karah Mechlowitz
You Bet Your Weight Karah Mechlowitz What to Expect for Today n Introduction to macronutrients n Breakdown of each macronutrient n Ways to track macronutrients n Wrap up What are the macronutrients? Carbohydrates
More informationFacts that you need to know
NUTRITION This article explores the basic concepts of nutrition and provides useful tips on healthy diet My neighbor walks up to me asking whether I am aware of the nutritional value of a new food product
More informationNutrition Basics. Health, Wellness & Fitness. Brenda Brown
Nutrition Basics Health, Wellness & Fitness Brenda Brown bbrown9@asu.edu Why do we eat? Building blocks to fuel our bodies Hunger Don t want to starve Socialization Emotional eating or not eating when
More informationMACROS & FLEXIBLE DIETING
MACROS & FLEXIBLE DIETING What are Macros? Macronutrients also known as macros, is the term used to describe the three key food groups we all require for our bodies to function: carbohydrates (to fuel
More information10/3/2016. SUPERSIZE YOUR KNOWLEDGE OF the CARDIAC DIET. What is a cardiac diet. If it tastes good, spit it out!!
SUPERSIZE YOUR KNOWLEDGE OF the CARDIAC DIET What is a cardiac diet If it tastes good, spit it out!! 2 1 Heart healthy diet includes: Limiting saturated fat Including unsaturated fats Including omega 3
More informationBasic Nutrition. The Basics of Nutrition. The Six Basic Nutrients. calories. How it Works. How it works 10/5/16
Basic Nutrition The Basics of Nutrition Nutrition: The study of how your body uses the food that you eat Nutrient: a chemical substance in food that helps maintain the body The Six Basic Nutrients Carbohydrates
More informationSTAYING HEART HEALTHY PAVAN PATEL, MD CONSULTANT CARDIOLOGIST FLORIDA HEART GROUP
STAYING HEART HEALTHY PAVAN PATEL, MD CONSULTANT CARDIOLOGIST FLORIDA HEART GROUP What is Heart Disease Cardiovascular Disease (CVD): Heart or Blood vessels are not working properly. Most common reason
More informationNutrients. The food you eat is a source of nutrients. Nutrients are defined as the substances found in food that keep your body functioning.
Nutrients The food you eat is a source of nutrients. Nutrients are defined as the substances found in food that keep your body functioning. Your body needs nutrients to Provide energy. Build and repair
More informationLesson 1 Carbohydrates, Fats & Proteins pages
Lesson 1 Carbohydrates, Fats & Proteins pages 190-201 What are the 3 classes of nutrients that supply your body with energy and how does the body obtain the energy from foods? Describe the roles that carbohydrates,
More informationCLASS 1: What You Eat
CLASS4 UNIT 1: OUR CHOICES MATTER Adapted from Finding Solutions to Hunger: Kids Can Make a Difference by Stephanie Kempf Materials Needed Student Activity Handout: Classroom Narrative ACTIVITY: Keep a
More informationMyPlate. Lesson. By Carone Fitness. MyPlate
Lesson By Carone Fitness Nutrition is the study of how the health of your body is influenced by the foods you eat. The foods that you consume provide your body with energy, build and maintain organs and
More informationHEALTHY EATING. What you need to know for a long and healthy life. March National Nutrition Month
HEALTHY EATING What you need to know for a long and healthy life March National Nutrition Month 890246 This presentation is for informational purposes only. Material within this presentation should not
More informationStarter Kit for Overcoming Weight Loss Resistance
Starter Kit for Overcoming Weight Loss Resistance courtesy of 2 Fit Docs YouTube Channel A weight loss resistant body burns sugar rather than fat for energy. By avoiding sugar and starchy foods and increasing
More informationChildren, Adolescents and Teen Athlete
Children, Adolescents and Teen Athlete General Nutritional Needs Across the Life Cycle Many health problems are linked to Nutrition It would be wise to know and follow the guidelines of the Food Pyramid
More informationChronic Disease and Nutritional Underpinnings. Patrick Gélinas Dept. of Exercise and Sports Science USC Aiken
Chronic Disease and Nutritional Underpinnings Patrick Gélinas Dept. of Exercise and Sports Science USC Aiken Modern Diseases Difficult (impossible?) to gain information regarding diseases among prehistoric
More informationGo Paleo Watch the Pounds Disappear Page 1
Go Paleo Watch the Pounds Disappear Page 1 INDEX Chapter 1: Why You Should Shift To The Paleo Lifestyle? ------------ 5 Paleo Diet A Perfect Human Diet ----------------------- 6 The Paleo Vs Vegan ----------------------------------------
More informationTOP TEN NUTRITION TIPS
TOP TEN NUTRITION TIPS www.thefitnessexperts.co.uk Medical Disclaimer The material provided within this book is for information purposes only and in no way supersedes any prior advice given by a medical
More informationStudent Book. Grains: 5 10 ounces a day (at least half whole grains) Self-Check
ETR Associates Middle School I read and followed directions. My work is neat and complete. This is my best work. HealthSmart Actions Lesson at a Glance Student Book The HealthSmart Actions student book
More informationNutrients. Nutrition. Carbohydrates. - ex. Carbs, Fats, Protein, Water. - ex. vitamins, minerals
Nutrients Nutrition Introduction elements and compounds an organism needs but can not manufacture itself 6 Basic Nutrients carbohydrates fats proteins water vitamins minerals Macronutrients supply energy
More informationEssential Standard. 8.NPA.1 Apply tools (Body Mass Index, Dietary Guidelines) to plan healthy nutrition and fitness.
Essential Standard 8.NPA.1 Apply tools (Body Mass Index, Dietary Guidelines) to plan healthy nutrition and fitness. 8.NPA.1.3 Implement meal plans that are consistent with Dietary Guidelines. Warm Up Without
More informationSpecific treatment for obesity will be determined by your health care provider based on:
Regardless of the type or combination of obesity treatment, goal setting is an important part of any obesity treatment plan. While a person may want to lose a large amount of weight because of societal
More informationTips for a Diabetes Diet
Tips for a Diabetes Diet Diet plays an important role in diabetes treatment. Majority of people affected with diabetes are overweight or obese. In fact, your risk of getting diabetes increases the more
More information7 Secrets to make you like your belly when you look in the mirror.
7 Secrets to make you like your belly when you look in the mirror. Do you ever look in the mirror and then turn sideways and just suck up/in what you think your belly should look like? With this download
More informationMaterials Photo copied food labels and worksheet available Understanding Food Labels & Claims (take home handout)
Reading Food Labels Grade Level: Grades 4-8 Objectives: Student will learn the key components of the food label Students will identify which nutrient values should be low and which values should be high
More informationNUTRITION AND YOU NUTRIENTS IN FOODS
NUTRITION AND YOU It has been said that nutrition is the cornerstone to diabetes management. There are some basic ideas about meal planning that you need to know to prevent diabetes-related complications.
More informationA healthy cholesterol. for a happy heart
cholesterol A healthy cholesterol for a happy heart cholesterol A healthy cholesterol for a happy heart You probably already know that cholesterol has something to do with heart disease. But like many
More informationFats & Fatty Acids. Answer part 2: 810 Cal 9 Cal/g = 90 g of fat (see above: each gram of fat provies 9 Cal)
Fats & Fatty Acids Function of Fats Store energy (typically stored in the form of triglyceride fat molecules, shown on next page) Burn for energy (energy content is 9 Cal/g) Fatty acids are components
More informationMeal Menu Approximate Amount Eaten
Meal Menu Approximate Amount Eaten Myself 16 Year Old Active Male Teen 3 Year Old Female Child ¼ cup 1 slice 70 Year Old Female Breakfast Special K Cereal(red berries) 1 cup 1 Banana (slices) ¼ cup ¾ cup
More informationStop THAT and Start THIS: Terry s Tips for a Healthier New Year!
Stop THAT and Start THIS: Terry s Tips for a Healthier New Year! Stop Toxic Foods - Start Eating Healthy in the New Year! In one year, the Average American consumes: Almost 200 lbs of sugar, including
More informationFood. Food Groups & Nutrients
Food Food Groups & Nutrients Grains Group Grains Group Defined: Foods made from wheat, rice, oats, barley, etc. Grains Group Defined: Foods made from wheat, rice, oats, barley, etc. Examples: bread,
More informationNutrient Presentations
Nutrient Presentations Carbs The main function of carbohydrates is to provide energy for the body. Food 3 main food sources for Carbs are: Sugars (fruit, milk, etc.) Pasta, Cereals and Breads Most carbohydrates
More informationNutrition - What Should We Eat?
Nutrition - What Should We Eat? Adapted from the 2010 USDA Dietary Guidelines for Americans www.choosemyplate.gov Nutrition - What Should We Eat? Adapted from the 2010 USDA Dietary Guidelines for Americans
More informationWHY DO WE NEED FAT? It is now known that Omega-3 and Omega- 6 polyunsaturated fats, or good fats, are particularly good for heart health.
KNOW YOUR FATS WHY DO WE NEED FAT? Fat can contribute positively to our diet, as long as we choose the right types of fats and moderate our intake to the appropriate amounts. Fat has many valuable functions
More informationJunk food Up to 1 portion a day or in moderation. * fruit, vegetables and carbohydrate-rich foods should be the main part of you diet.
* The top of the pyramid is less important but still should be taken into consideration to get a balance diet right. Healthy fats 1-2 portions a day Junk food Up to 1 portion a day or in moderation * fruit,
More informationWRAP: EVERY 3 DAYS Tighten, tone, and firm your body with That Crazy Wrap Thing
THE IT WORKS! SYSTEM IS SO SIMPLE WE CAN EXPLAIN IT IN THREE WORDS: WRAP. REMOVE. REBOOT. WRAP: EVERY 3 DAYS Tighten, tone, and firm your body with That Crazy Wrap Thing REMOVE: 2-4 DAYS EVERY MONTH Cut
More informationHEALTHY MEAL PLANNER
HEALTHY MEAL PLANNER IT'S ALL ABOUT BALANCE: Rule number one is to avoid sugary foods, white bread, white rice and white pasta! We know that in the real world avoiding the above is sometimes impossible,
More informationWhat is Keto-ish Nutrition
What is Keto-ish Nutrition So the Keto-ish nutrition plan I follow, focuses on eating real, whole foods that are low in carbohydrates but high in lean proteins and healthy fats. This lower carb diet keeps
More informationPDF created with pdffactory trial version
General Nutrition Concepts Importance of Nutrition Health Appearance Behavior Mood Role of Nutrients in Diet Growth and development Provide energy Regulate metabolism 2 Calories in Food Carbohydrates Protein
More informationFood labels made easy
Food labels made easy 1 Food labels made easy Healthy eating is important for everyone, whether you ve got diabetes or not. That means eating more wholegrains, beans, peas, lentils, dhal, nuts, fish, fruit
More information