EAT THIS NOT THAT Sharon McDonnell, MS, PN, ACSM-HFS

Nutrition Coach, Personal Trainer

AGENDA • USDA Guidelines• Ten Tips on Eating Healthy • Serving Sizes• Whole Foods vs. Processed Foods• Sugar! It’s Everywhere• Eat This Not That Food Substitutions

WHAT IS GOOD NUTRITION?

If you ask hundred people what is “good “ or “healthy”

eating……

you will probably get a hundred different answers.

If is Often Stated…….We are What We Eat!

But What Should We Eat?

USDA GUIDELINES• 1992 Food Guide Pyramid

• 2005 MyPyramid

• 2011 ChooseMyPlate.gov

CHOOSEMYPLATE.GOV 1. Build a Healthier Plate -Make half your plate fruits & vegetables

-Make half your grains whole -Vary your protein choices

-Switch to skim or 1% milk

2.Cut Back on Foods with High Solid Fats, Added Sugars & Salts

3. Eat the Right Amount of Calories for You -BMI Calculator: Body Mass Index -Screening tool to determine body fatness/wt. category

that may lead to health problems.

4. By Physically Active Your Way!-Physical Activity Tracker

10 Tips on Eating Healthy

1. There is no secret or special eating plan for everyone.

2. We must burn more calories than we ingest to lose weight.

3. Eat to lose weight! Eat small meals throughout the day.

4. Eat nutrient dense foods.

5. Read food labels! Play detective.

6. Be prepared. Have a plan! -Menus on line

7. Adults need 6-8 hours of restful sleep! -Hormones

10 Tips on Eating Healthy

8. Set yourself up for success!! Have the tools you need.

9. Work out just as hard in the kitchen as you do in the gym!

10. Eat the best quality foods you can!

Common Measurements of Serving Sizes

Amount Resembles

1 teaspoon Size of one dice

1 ounce Equals 2 tablespoons

3 ounces Deck of cards or palm of hand

¼ cup Size of golf ball

½ cup Muffin wrapper

1 cup Size of fist or tennis ball

1 slice of bread Size of computer disk

Recommended Serving SizesAmerican Heart Association

2015Vegetables1 cup of raw leafy vegetables½ cup of other vegetables, raw or cooked½ cup juice (4 oz.)

Fruits1 medium fruit (~about the size of a baseball)½ cup chopped, cooked or canned fruit½ cup small fruit, like berries or grape, ½ cup juice

Meat2 to 3 ounces of cooked lean meat, poultry or fish1 egg2 egg whites or¼ cup liquid egg substitute

Recommended Serving SizesAmerican Heart Association

2015Grains1 slice of bread½ cup of cooked cereal, rice or pasta1 ounce of ready to eat cereal

Milk, Yogurt & Chesses1 cup of fat-free or low fat milk or yogurt1.5 ounces fat-free or low fat cheese½ cup fat-free or low-fat cottage cheese

Beans and Nuts ½ cup cooked beans, lentils or peas¼ cup nuts 2 tablespoons peanut butter

WHOLE FOODS VS. PROCESSED

What are Whole Foods?

Foods that has been processed or refined as little as possible and is free from

additives or other artificial substances

When foods are processed vitamins, minerals, fiber and water are often lost during the process and are less healthy

Whole foods do not have unnecessary sugars and salt added

WHOLE FOODSVegetables

FruitsNuts/Seeds

Milk MeatFish

Poultry Grains

WHOLE FOODSThe World’s Healthiest Foods

Top 100 Healthiest Foodswww.whfoods.com

Vegetables: Asparagus, avocados, bell peppers, broccoli, Fruits: Blueberries, raspberries, watermelon, grapes, bananasGrains: Quinoa, whole wheat, millet, oats, barley, buckwheat, ryeNuts & Seeds: Almonds, flaxseeds, sunflower seeds, walnutsBeans & Legumes: black beans, kidney beans, pinto beans, chick peasPoultry & Meats: Grass fed beef, chicken pasture raised, lamb-grass fedEggs & Dairy: Cheese grass-fed, cow’s milk grass-fed, eggs pasture raisedSeafood: Shrimp, tuna, salmon, cod, scallops

TIPS TO ADD WHOLE GRAINS

Breakfast: Whole Grain Cereals Post Grape Nuts: Full of whole grains, 6 g of

protein General Mills Cheerios: low in calories and sugar General Mills: Total Whole Grain: whole grans, low

sugar 5 g Kellogg’s All Bran: 10 g of fiber in each serving, 4

g protein Wheaties: Whole grain as first ingredient, 4 g

sugar, 3 g fiber

Breads: Ezekiel (contains spouted whole grains) County Harvest Stone Milled 100% Whole Wheat

Rice: Brown rice

SUGAR IT’S EVERYWHERE

USDA recommends no more than 10 teaspoons

(40 grams) per day

4 grams= 1 teaspoon

Average American consumes 34 teaspoons of sugar a day

SUGAR SHOCKERSFOODS' HIGH IN SUGAR

1. Cereal Bars2. Bottled Spaghetti Sauce 3. Bottles Barbeque Sauce4. Muffin Mixes5. Instant Oatmeal

DANGERS OF CONSUMING HIGH SUGAR DIET

• Chronic high sugar intake can reduce the body’s ability to handle carbohydrates. • Reduces insulin sensitivity in body.• Pool carbohydrate tolerance could lead to diabetics• Chronic high sugar diet has been liked to: -premature aging -Kidney disease -cataracts -Joint pain & arthritis -Alzheimer's

Various Names for SugarPlay Detective…

•Sucrose •Corn syrup•Fructose •High-fructose corn sweetener•Glucose •Maple sugar•Maltose •Molasses•Dextrose •Honey •Stevia •Agave nectar

Most Popular Natural Sugars/Sugar Alternatives

• Honey: Raw honey is natural sweetener. Honey is rich in antioxidants

Helps wound healing and promote digestion

• Agave Extract: taken from agave plant and converted into a syrup. Tastes similar to honey

• Stevia: is a sweet tasting herb, and can be found in variety of foods. Low in calories.

Eat This Not That Food Substitutions Calories

Saved1. Yogurt fruit on bottom vs. plain yogurt 150 100 50 2. Bran muffin vs. ¾ cup bran cereal & non-fat milk 375 148 2273. 1 cup orange juice vs. 1 medium orange 122 62 60 4. 2 sausage links vs. 2 turkey sausage patties 194 156 785. Bagel vs. English muffin 337 129 208 6. 10 Baked chips vs. 10 snap peas 330 114 119

Food TastingHome Made Granola-Sunflower seeds-Maple sugar-Oats

Kale Smoothie-Fresh kale-blueberries-Avocado

Shrimp and Oats-Shrimp -Red peppers-Green peppers-Steel cut oats

Cocoa Black Bean Brownies-Black beans-Cocoa powder

Nutritional Coaching Services

• New Service• Brochures• Forms

References

American Heart Association The Essentials of Sport & Exercise Nutrition, Precision NutritionUnited States Dietary AssociationThe Mayo Clinic www.ChooseMyPlate.govwww.whfoods.com