5/11/18. Nutrition and Health Connie L. Scott, MSM, RD, CSSD Lifestyle Center - Nutrition and Diabetes
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1 Nutrition and Health Connie L. Scott, MSM, RD, CSSD Lifestyle Center - Nutrition and Diabetes
2 8 Nutrition/Lifestyle Rules to Live By 1. Mind Set: Nourish and Care for your Body 2. Come back to the Earth: Carbohydrates Eat a Rainbow 3. Protein The Less Legs the Better 4. Fat that gives back The Good, The Bad, The Ugly 5. Don t Skip Meals 6. Hydrate 7. Physical Activity 8. Awareness and Accountability W_KHwwU0AEK1xw_200x200.jpg?v=
3 Overweight/Obesity Based on female 5 4
4 Health Concerns with Weight
5 2. Come back to the Earth Carbohydrates What are carbohydrates? -Carbohydrates = FUEL for the brain & muscles Where are they found? -Breads, cereals, grains, beans, fruits, vegetables What to look for: - BROWN & FOUND CLOSE TO THE GROUND - 3g of FIBER per serving How Much? -6 servings per day (Grains/Cereals)
6 Eat a Rainbow Fruits and Vegetables Why do we look for color? Different colors provide different micronutrients, that have different roles in your body. Strive for: A variety of colors on your plate. 5 is a great start! 9 is Super! Come Back to the Earth Carbohydrates (Cont d)
7 Eat a Rainbow
8 Eat a Rainbow
9 Avoid Added Sugars
10 What are proteins? Proteins are the building blocks for all tissues & processes in the body. Proteins build and repair tissues (muscle, bones, hair, nails) & involved various body processes (enzymes, hormones, fluid balance). Maintain the immune system. How much do you need? g protein per pound (athletes need more) - Women ~46 grams Men~56 grams How to apply this to your day: - Include a lean protein source every time you eat oz per meal (deck of cards) and 1-2 oz (1-2 thumbs) for breakfast/snacks - Satiety 3. Protein
11 Fish even fatty fish such as salmon, albacore tuna, mackerel, trout, herring Turkey Chicken Lean Beef (Select/Choice) Eye of round roast and steak Sirloin tip side steak Top round roast and steak Bottom round roast and steak Top sirloin steak Lean Pork Tenderloin (comparable to skinless chicken breast) Boneless top loin chop Center loin chop Sirloin roast Rib chop Protein: The Less Legs the Better
12 What do good fats do for us? -Cell Repair -Brain function / Memory Retention -Transport & Absorb Fat Soluble Vitamins -Hormones -Satiety 4. Fats: Good, Bad and Ugly What are good fats? -Olive, Canola, Peanut, Avocado, Flaxseed, Nuts/Seeds How much should I have? -5-7 tsp/day
13 Ideal Plate
14 5. Don t Skip Meals Eat every 4-5 hours
15 Seventy percent of your body is made of water. Water is essential for life. Water should be your main source of hydration. Avoid drinking calories that provide little nutrition (soda, energy drinks, sweet tea, fruit drinks, specialty coffees, etc.) What about sports drinks? Recommended if exercising over 1 hour of intense activity To maintain hydration: 6. Hydration Weight in pounds 2 = oz per day
16 Hydration (Cont d) Urine Color Chart
17 7. Physical Activity Moderate Intensity Activity: 150 minutes per week minutes per week for weight loss High Intensity Activity: 75 minutes per week minutes per week for weight loss
18 Physical Activity (cont d) What is a Moderate level of activity? Borg Scale: is Moderate 1.png
19 Read Food Labels Keep a food diary Keep an exercise diary Track your fluid intake Use IPhone Apps or keep a written journal MyFitnessPal Fooducate Lose It Waterlogged Water Tracker Daily Daily Water Balance tracker WaterMinder Water Buddy Pro Use Evidence Based resources:.org,.edu,.gov,.net Evidence-based calculations: 8. Awareness/Accountability
20 QUESTIONS, COMMENTS, THOUGHTS?
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