4/13/2018. Eating Healthy in a Hurry April, Typical American diet is Too much sugar, salt and fat

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1 Eating Healthy in a Hurry April, 2018 Linda Bartholomay, RD, LRD Director of Nutrition Therapy & ADA Program Coordinator Typical American diet is Too much sugar, salt and fat What s healthy eating? Half your plate: Whole Grains Fruits & Vegetables Non-Fat and Low-Fat Diary Healthy Oils Sodium Check Less processed food Less red meat more fish and poultry 1

2 And Vegetables One fourth (protein): One fourth (whole grains): Add Dairy: 2015 Dietary Guidelines The DGA recommendation is to limit intake of added sugars to less than 10% of total calories per day Eat a variety of foods - fruits, veggies, grains, lean proteins Eat healthy fats (monounsaturated and polyunsaturated Omega 3 fats) Cholesterol and coffee are not evil (in moderation) Carbohydrates get a bad rap They are different based on chemical structure and other physical characteristics They can provide: Different types of fiber Digestion Lower cholesterol & blood sugar Prebiotics fuel for healthy bacteria Feeling of fullness Vitamins & minerals 2

3 Not all the same White flour same effect as sugar Whole Grain Refined Glycemic Load/Index High glycemic load (20+) Baked potato French fries Refined breakfast cereal: 1 oz Sugar-sweetened beverages: 12 oz Candy bars: 1 2-oz bar or 3 mini bars Couscous: 1 cup cooked White basmati rice: 1 cup cooked White-flour pasta: 1 1/4 cup cooked Low glycemic load (10 or under) Bran cereals Apple Orange Kidney beans Black beans Lentils Wheat tortilla Skim milk Cashews Peanuts Carrots Medium glycemic load (11-19) Pearled barley: 1 cup cooked Brown rice: 3/4 cup cooked Oatmeal: 1 cup cooked Bulgur: 3/4 cup cooked Rice cakes: 3 cakes Whole grain breads: 1 slice Whole-grain pasta: 1 1/4 cup cooked From: nutritionsource/carbohydrate s/carbohydrates-and-bloodsugar/ BEST PRACTICES That can truly make a difference in your health Increase fiber Intake grams/day Choose brightly colored fruits and veggies 3

4 Why Fruits & Veggies? Prevent CVD Type 2 Diabetes Phytochemicals Bone Health Taste GREAT! Nutrients in Fruits & Veggies Potassium- maintain healthy blood pressure, kidney stones, bones, muscles & nervous system. 952 mg 537 mg 427 mg 313 mg 493 mg Nutrients in Fruits & Veggies Vitamin K blood clotting and bone health. Not enough may lead to Osteoporosis and Heart Disease. May also help with insulin resistance 62 mcg 1 Tbsp 45 mcg 145 mcg Choose whole grains May think of carbs as bad sometimes, but whole grains have wonderful benefits Magnesium & chromium (insulin sensitivity) Fiber Tough to get whole grains away from home 92 mcg More beans, lentils, legumes protein & fiber Try hummus - flavored Add to soups, casseroles, etc Nuts Protein Fiber Magnesium Healthy fats Great snack to curb hunger Monounsaturated fat 4

5 Olive Oil Healthy fat choice Used widely in the Mediterranean Different flavors Extra virgin is highest quality Lite is not low calorie, but has a lighter flavor Monounsaturated fats best (canola, flaxseed, peanut oil) Seafood 1 or more svgs per week Omega 3 fats Reduce inflammation Healthy for heart decrease LDL (bad cholesterol) Decreases triglycerides storage fats Sodium - - using salt Most sodium comes from processed foods Using sea salt does not reduce sodium Need Iodine - - which was added to our salt supply for a reason So use iodized salt or take vit/min with iodine Read labels choosing less processed usually = less sodium (fat and sugar, too!!) Natural cheeses lower than processed Use herbs and spices to replace salt Another beneficial food Water Free No calories Water bottle Hydration Helps with regularity Good choice to replace sugary beverages 5

6 Healthy patterns of eating Mediterranean low in trans fats, and no refined oils limit highly processed meats and foods Little red meat Wine in moderation Protection against: Heart disease Stroke Diabetes Cancers *MIND Diet Eat more Leafy greens & other vegetables Nuts Berries Beans Whole grains Fish Poultry Olive oil Wine Combination of DASH and Mediterranean diets Reduced incidence of Alzheimers by 53% in those that had close compliance, 35% that had moderate compliance *Morris, et al. (2015) MIND diet associated with reduced incidence of Alzheimer s disease. Alzheimers Dement 11(9): MIND Diet Eat less Fast or Fried foods (< 1/week) Red meat & processed meats (< 4/week) Cheese (< 1/week) Pastries & sweets (< 5/week) Putting it together Planning is key Simplify this by having the right foods in your pantry, fridge and freezer Not all convenience foods are bad Frozen veggies (no sauces) Frozen fruits Prewashed salad mixes Precut vegetables Frozen veggie burgers Canned beans (rinse to remove extra sodium) Tuna canned or in a pouch Low sodium marinades Aim for 30 gm protein per meal (Breakfast, Lunch, Dinner) Time saving devices Instant Pot Slow cookers Electric wok or fry pans (quick & limit clean up) Microwave vegetables Broil or bake vegetables (10 minutes or less for some) Easy homemade sauces to add to entrees (Thai, Barbeque, Tex-Mex, etc) Mix and match meal planning Choose proteins Lean chicken 85% lean ground beef Lean pork Turkey breast Lower fat cuts of beef (sirloin vs ribeye) Eggs Lentils/Beans Rice bowls Salads Choose Grains/carbohydrate Brown Rice Barley Whole grain pasta Sweet potatoes Couscous 100% whole grain breads Whole grain wraps Choose veggies Green leafy salad mixes Cooked non-starchy veggies Chopped salad mixes 6

7 Bag lunches Saves $$ and calories Healthier frozen meal options Combine with salad or extra veggies, fruit and yogurt for good balance Leftovers portion into individual containers freeze or use within a few days Pack snacks for afternoon to stave off hunger Nut butters good on many things Protein, fiber and fat feel full longer Protein waters, meal replacements or protein bars if need to work through lunch or need quick breakfast Snack choices to increase fiber & protein Hummus many varieties Nuts of any variety Soynuts or edamme Mix tuna with plain yogurt and seasonings add to whole grain crackers Cheese sticks and fruit or whole grain crackers Trail mix whole grain cereal, nuts, dried fruit add some dark chocolate chips in for treat Greek yogurt dip mix with seasonings like dill, celery seed/salt, Mrs. Dash, etc. And serve with cut up veggies. Popcorn is a great high fiber snack make in a microwave popper or brown paper bag if make on stove use peanut or canola oil Eating out Check portion size no supersizes Aim for grilled, broiled meats, not fried, deep fried or breaded Hold the dressing. When choosing burgers, use ketchup and mustard Hold off on fries, choose a salad instead Drink water, coffee, tea or fat-free milk Look on-line for nutrition facts and then make a decision - - stick to it Split entrees or take half home for later Limit fast food especially if fried or high fat Cost $$$$ Compare bag of chips to bag of apples!! $3.99 for 16 oz or $2.50 for 2 lbs Soda pop $4.00 per 12 pack on sale! Healthy foods get a bad rap for cost, but there are ways to purchase the most healthy foods with less money. Planning and watching sales Freeze your own berries when on sale Questions? 7