PROTEINS PORTION SIZING

Transcription

1 LIFESTYLE GUIDELINES A good healthy lifestyle regime includes a variety of nutrients and this is best achieved by eating many different types of foods. Our health is rooted in good digestion. Drinking the juice of half a lemon in water can help stimulate the production of stomach acid. Taken a half an hour before meals, this helps promote good digestion. So start your day off in the right direction. VARIETY IS KEY Foods are different colours because they provide different vitamins, minerals and phytonutrients. When looking at your plate or your meals throughout the day, think about including a variety of colours (orange carrots, green beans, white artichoke hearts, yellow peppers and red tomatoes, for example). You can also think about this in terms of types of grains or proteins (try rice, quinoa or millet instead of wheat and eat lentils or duck instead of beef). This will ensure you have all the nutrients you need to help you manage your weight, help to support your immune system and promote a healthy lifestyle. ARE YOU GETTING YOUR FIVE-A-DAY? Planning your meals by starting with the vegetable portion will help you get your five vegetable portions per day, but will also make your meal more vegetable focused. By filling up on vegetables, you will not have as much room for foods that may hinder your weight loss. You may also want to consider juicing in order to get more vegetables into your lifestyle regime. If you have never juiced vegetables before, then start off with a simple carrot, apple and ginger juice. Use more apple than carrot and just a tiny piece of ginger and then, day by day, add more carrot and less apple. Then start including other vegetables until you start loving the taste. NUTRIENT DENSE VERSUS ENERGY DENSE Many foods we eat today are highly processed and contain a lot of sugar, salt and preservatives. These foods convert quickly to glucose in our bodies and have lost a lot of nutrients through processing. They are considered energy dense, but nutrient poor. They can contribute to weight gain, mood changes and do not offer us a lot in terms of nutrition. When trying to lose weight especially, but also for good health in general, we want to eat foods that are nutrient dense. This does not mean that they are energy poor, but rather that they release energy slowly and steadily. PTION SIZES To help you determine the portion sizes that are right for you, all you need is your hand. You do not need to weigh or measure your food on this weight loss plan. Simply use your hand to determine the correct portions for you.

2 PROTEINS Next to water, protein is more plentiful than any other substance in the body. We break down dietary protein into amino acids and then use those amino acids to build muscles, blood, bones, skin, hair, nails and internal organs. Our bodies also build antibodies, enzymes and hormones. One type of protein, called collagen is used to make scar tissue, ligaments and tendons. You can see how important having enough protein in our lifestyle regime is! With your new program, hormones help you regulate blood sugar and build muscles to aid weight loss. Proteins also help with your body s water regulation. PTION SIZING 35-40g - Baked or grilled fish (salmon, mackerel, trout etc.) 15g 35g - Lean beef (steak or minced/ ground beef) 35g - Skinless turkey breast 30g - Skinless chicken breast 30g - Natto 20g - Tempeh 17g Egg whites of five eggs (egg whites have slightly more protein than the yolks and no cholesterol) 13-17g - Legumes/beans (such as black beans, black-eyed peas, broad beans, chickpeas) Use the palm of your hand to determine your protein portion. It should be approximately the size and thickness of the palm of your hand. Choose one of the proteins from the list below. Note: these proteins are listed in order of approximate protein content, highest to lowest: - Lentils 10-14g - Low fat or regular cottage cheese (this cheese is higher in protein than most cheeses, while still being low in fat) 10g - Firm tofu 3-7g - Bean sprouts (such as mung or lentil sprouts) 5-7g Half a palm size of reduced fat soft cheese (avoid hard cheeses and cream cheese as they tend to have more fat than soft cheeses)

3 CARBOHYDRATES When we break down carbohydrates we receive glucose, the best energy source for all body functions. Glucose is important most of all for our brain, central nervous system and muscle exertion. It also helps us in the digestion and absorption of foods. Our bodies need a very slow, but regular stream of glucose, rather than a quick injection, in order to balance our mood and hormones, both of which are important for weight control. For this reason, it is essential that we eat foods that convert slowly into glucose. This is especially important in balancing our blood sugar levels when we are trying to lose weight. Foods that convert more slowly into glucose are whole grains, non-starchy vegetables and, to a lesser degree, fruits from the northern hemisphere (non-tropical fruits). PTION SIZING Your carbohydrate portion should be the size of your hand when you make a fist. Starchy carbohydrate foods and fruits should be eaten in moderation. Eating vegetables for your carbohydrates, and therefore energy, is recommended for faster weight loss. For every starchy carbohydrate portion, it is recommended that you eat two portions of non-starchy carbohydrates. SLOW RELEASING CARBOHYDRATES NON-STARCHY CARBOHYDRATES. Most vegetables and fruits will fit into this category and they generally have a high water content. These carbohydrates tend to contain insoluble fibre. Legumes/beans also contain insoluble fibre, which is good for managing blood sugar levels as it has the biggest impact on controlling insulin. Soluble fibre also helps regulate cholesterol as it helps carry it out of the body. These vegetables are nutrient-rich and generally convert into glucose slower than fruits. Eat two portions at each meal. ENJOY UNLIMITED AMOUNTS OF THESE FOODS Please note that this list is not exhaustive, but merely provides you with examples of foods from which you can choose. ENJOY THESE ONCE DAILY BROCCOLI CELERY AND CELERIAC COURGETTE CUCUMBER HERBS SUCH AS: CILANTRO/CIANDER PAPRIKA/BELL PEPPERS ASPARAGUS BEET GREENS BRUSSEL SPROUTS SWEETER VEGETABLES SUCH AS CARROTS AND BEETS CAULIFLOWER CABBAGE GARLIC BOK CHOY OTHER THERAPEUTIC GREENS (I.E. DANDELION GREENS) ARTICHOKE LETTUCES (CHICY, ARUGULA/ROCKET, ROMAINE, ENDIVE, KALE, SPINACH, WATERCRESS, ETC.) AUBERGINE ONION FAMILY (LEEKS, RED ONION, WHITE ONION, SHALLOTS) MUSHROOMS GREEN BEANS OKRA RADISH TOMATOES TURNIPS, SQUASH

4 STARCHY CARBOHYDRATES Foods that are commonly referred to as starchy carbs contain fibre that is insoluble, meaning it does not dissolve in water. It absorbs water and is beneficial because it helps move food through the intestines. It is generally found in whole grains and nuts: Legumes/beans (this type of food has good levels of both protein and carbohydrate, but is generally considered a protein food. Example: one cup of black beans has 41g carbohydrate, 15g protein and 17g fibre while one cup of brown rice has 152g carbohydrate, 14.8g protein and 6.5g fibre) FAST-RELEASING CARBOHYDRATES Some carbohydrates release quickly into glucose and should either be avoided completely or only eaten in moderation. These tend to be low in nutrients and high in calories and are sometimes called empty calories. Here are some examples: AVOID PROCESSED FOODS (I.E. PRE-PACKAGED FOODS, FRIED FOODS, ETC.) Corn (this is quite a starchy vegetable, therefore a smaller portion is recommended) Whole-grains (brown/red/wild rice or wholegrain pasta, oats, rye, spelt, quinoa, bulgur, amaranth, etc.) Sweet potato and white potato (see below about eating these foods in moderation) Whole-grain bread (spelt, rye, wheat, etc.) CAKES AND BISCUITS SWEETS AND SUGARY DRINKS REFINED GRAINS (WHITE FLOUR, INSTANT PRIDGE, WHITE RICE AND WHITE PASTAS) Nuts (these are also good sources of protein and essential fats) ONE LAST NOTE ABOUT FIBRE Fibre gives us a feeling of satiety (feeling full) and part of the reason for this is that it encourages the release of the hormones cholecystokinin (CKK) and leptin. These hormones send a message to our brains to let us know that we are full. So it is not just about adding bulk and managing blood sugar that helps us lose weight, but appetite control is also very important. So listen to your body when it says you are full; it may be a message you have been ignoring for a while and it takes time to hear it again. EAT IN MODERATION WHITE POTATOES, SWEET POTATOES TROPICAL FRUITS (BANANAS, MANGOS ETC.) AND OTHER VERY SWEET FRUITS (GRAPES, PEACHES, ETC.) DRIED FRUITS (THESE HAVE CONCENTRATED SUGARS)

5 FATS AND OILS Our bodies break down fats into fatty acids that are essential for normal growth, healthy blood, arteries and our nervous system. They also help our skin look healthy and contribute to concentration, memory and our mood. These fats can also help reduce inflammation in the body; obesity is considered an inflammatory problem in part. Fats we eat are either saturated or unsaturated. Unsaturated fats are essential to our diets as we cannot produce them from substances in the body. These are our omega 3 and 6 oils and they tend to be liquid rather than solid. Omega 3 is generally found in fish and seeds while omega 6 is found in more cooking and dressing oils, nuts and seeds. It has been found that the ratio of omega 3 to 6 should be around 1:3, but that many of us are lacking omega 3 s due to using a lot of oil in cooking. Focus on including more fish in your lifestyle regime, but do not forget the occasional handful of nuts or seeds. Of course we can also have too much fat in our diets, but becoming aware of proper portion sizes, eating leaner meats and avoiding hydrogenated fats (check the back of your margarine container) will point you in the right direction. PTION SIZING Use your hand to determine the correct fat portion. Choose one of the following: Oils (olive, nut or seed oils, and vegetable oils such as canola oil) and butter or coconut oil the size of your thumb from the first joint to the end Tahini, guacamole or avocado, light mayonnaise or light cream cheese the size of a circle when you join your thumb and first finger like an OK sign Nuts, seeds or olives one small handful (example: 5 Brazil nuts) SNACKS When eating snacks, include some protein and/or fat as this slows down the conversion of a carbohydrate into glucose and gives you a steadystream of energy. For instance, you could eat a: HALF PTION CARBOHYDRATE + HALF PTION PROTEIN + HALF PTION FAT HALF PTION CARBOHYDRATE + HALF PTION PROTEIN HALF PTION CARBOHYDRATE + HALF PTION FAT WHICH MIGHT LOOK LIKE THIS: HALF AN APPLE, A QUARTER PALM-SIZED PTION OF REDUCED FAT CHEESE AND HALF A PTION OF TAHINI ONE SLICE OF WHOLE-WHEAT TOAST, HALF A PALM-SIZED PIECE OF TUNA WITH HALF A PTION OF LIGHT MAYONNAISE HALF A PTION CARROT STICKS (ONE TIGHT HAND) WITH A HALF PTION OF HUMMUS GARDEN SALAD WITH HALF A PTION OF CHICKEN AND HALF A PTION OF OLIVE OIL AND VINEGAR GARDEN SALAD WITH HALF A PTION OF CHICKEN AND HALF A PTION OF OLIVE OIL AND VINEGAR

6 WHAT ELSE CAN HELP YOU? EXERCISE EACH DAY F MINUTES to speed up your body s fat-burning ability. Do an activity you enjoy such as walking, jogging, cycling, dancing, swimming or any other activity that raises your heart rate for at least minutes. If you do not already exercise on a regular basis, begin slowly. Daily exercise will enhance your weight loss, raise your metabolism, increase your energy level and give you an incredible sense of well-being. Muscle burns fat faster than fat does, so build muscle with weight bearing exercises such as walking up the stairs instead of taking the lift, doing crouches or lifting weights at the gym. Look online for exercises you can do at home. DRINK PLENTY OF WATER. Drink at least eight 250ml glasses of water per day. Most feelings that we associate with hunger are actually our body s first attempt to tell us we need more water. So drink a glass of water first if you feel hungry and then check how you feel again after fifteen minutes. Water helps flush out toxins that may hinder your weight loss and keeps you feeling full. Herbal teas may also be drunk in place of water, but sugary drinks, coffee and tea do not count as substitutes as they can be dehydrating. Liquids are best drunk before a meal, rather than during or after. The reason is that they can dilute the stomach acids that help you digest your food. If need to sip water during your meal and cannot wait, that may be an indication that your meal is too salty or sweet. Starting the day with lemon juice in your water will help stimulate stomach acids and aid digestion. You may find that drinking so much water at first means you have to use the bathroom more frequently, but do not worry, your body should adjust quickly. Just be sure to drink your last glass of water at least an hour before bed until you adjust. B-GUIDE-EN-003