Upload
serena-bye
View
221
Download
0
Tags:
Embed Size (px)
Citation preview
Your optimal diet; from plants to
animals
Cara A Marrs, RDN, CPT, CLTRegistered Dietitian Nutritionist, ACSM-Certified
Personal Trainer and Certified Leap Therapist
Does one size fit all? Is there one perfect diet? Everyone has different needs
Weight loss Weight gain Sports performance for athletes Diabetes Renal disease Children The list goes on…..
What should every diet have in common? Whole foods!
Non processed, whole, real food
A diet rich in the right sources of carbohydrate, fat and protein Ratios of each will differ
between individuals, but we need all three
Eat real food, not too much and mostly plants”- Michael Pollan, The Omnivores Dilemna
Specific diets I’ve been told I
have to eat a diet rich in meat, or that I have to be a vegan, which is true? Again there is no one
size fits all. What is true again is that your food needs to be pure, clean, whole and based on a good deal of plants
Which do I choose?
Specific diets Whether it’s a vegan diet, a vegetarian
diet or a higher protein omnivorous diet, take the best parts of each
You can be healthy on all of these lifestyles but you must learn how to do it in a healthy manner
What they all have in common when successful? A plant base
What is a plant based diet? A plant based diet is rich in fruits and
vegetables, seeds, nuts and often whole grains
It would be hard to find anyone who would debate the health benefits of vegetables, fruits, nuts and seeds…grains are a bit more contentious, but that’s for another day!
Ok.. so plants are good how do I incorporate them?
Getting started The macronutrients, meaning the major
nutrients that our bodies need: Protein, Carbohydrate Fat
Carbohydrates-Sugar, Starch and Fiber The dreaded “C” word Do not be afraid of carbohydrates, just
choose the right ones in the right amounts Function
Primary and preferred energy source for body Not only muscles but the brain as well
Consumed carbohydrates replenish energy supplies
Provide fiber Limit or cut out added sugar
Complex vs. Simple vs. Complex
carbohydrate- Lentils and beans Whole grains
Quinoa, wild rice, oats, whole wheat, buckwheat, corn, amaranth, millet
Starchy and non starchy vegetables
Simple carbs Fruit Honey Dairy Processed grains
The carbs I need vs What to add..
Non starchy vegetables
Starchy veggies such as sweet potatoes
Fruit Yogurt Beans and lentils Whole grains
What to stay away from.. White bread, white
rice, processed starch, candy, foods with too much added sugar content and processed sweets
What is a whole grain? All grains start out whole Whole grains are the entire seed of a plant The bran, the germ and the endosperm
Components Bran: skin or outer layer, this protects seed from
sun, pests and water. Contains fiber and B vitamins. Removed when a grain is overly processed
Germ: Inner most part where the plant sprouts. It contains some protein, B vitamins, minerals and healthy fats. Removed in over processing
Endosperm: food supply for germ. Contains starchy carbohydrates, some protein and lesser amount of vitamins. The endosperm is all that is left in processed grains
Do veggies have carb? vs Yes but it varies, so choose wisely A serving of carbohydrate is 15 grams
Starch: ½ c potatoes, ½ corn, ½ c peas. 1 c winter squash= 15grams
Non starchy: 1c non starchy veggies such as broccoli, celery, tomatoes and asparagus =3-10g
Protein Function
Provides amino acids the building blocks of tissue
Aids in muscle repair Essential part of enzymes, hormones and
antibodies Needed in Hgb formation to carry O2 to
muscles
Protein Good sources
Eggs Nuts and nut butters from pistachios, almonds, walnuts
and cashews to name a few Seeds such as sunflower, flax, Chia, pumpkin and
sesame Beans and lentils Organic soy like tofu and tempeh Meat, poultry, fish and cheese from reputable sources
You can see there is both ample plant and animal sources of protein
Protein Vegetarian and vegan diet?
You need to be aware and work hard to get enough protein but you can do it quite well
Omnivorous- Plant and animal Add plant sources of protein in the diet, don’t
focus only on meat, add nuts, seeds, beans, etc
Animal protein is typically rich in iron and provides ample grams of protein per ounce
Plant protein is typically high in fiber and other nutrients such as beneficial fats
How much do I need…the age old question! Everyone has different needs
Do you have any specific medical conditions An endurance athlete How old are you?
Fat Function
Provides essential fatty acids Helps absorption of fat soluble vitamins Adds flavor Fuel source Part of cell structure (lipid membranes) Insulates and protects organs
Fat Good sources
Nuts, nut butters and meals from almonds, walnuts, cashews, hazelnuts, pistachios, etc
Seeds such as pumpkin, sunflower Chia, and sesame
Avocado Flax (meal and oil) Fatty fish such as salmon, mackerel and tuna,
as well as sardines and anchovies Olive oil and other plant oils such as coconut
and sesame
Vitamins- Function
Enhance energy production Tissue repair Red blood cell formation Antioxidants
Sources Fruits, vegetables, non processed whole foods,
whole grains, nuts, seeds, lean protein
Minerals Function
Energy production Body tissue building and repair Muscle contraction O2 transport Maintain acid/base balance
Sources Fruits and veggies, whole grains, lean protein,
nuts and seeds, whole foods
What is making up your meals Look at the components of your meals Is there a healthy fat, a good carb for
energy and a protein source? Nutrients work best when paired together Examples:
Fat soluble vitamins and fat (olive oil and Vitamin D)
Iron and vitamin C (kale or beef and citrus fruits)
Ok..now putting it all together Sample breakfast
1 banana, 1 c oatmeal and OJ
Is this a bad breakfast? No but we can make it much better
Better breakfast: ½ c oatmeal, 1
Tbsp flax meal, 1 Tbsp crushed nuts and ½ c berries
Why is this healthier?
Putting it all together Sample breakfast:
Whole grain bagel with cream cheese and 1 c juice
Better breakfast: Whole grains
English Muffin (GF or not)
Avocado slices Egg Top with sprouts
and tomato 1 peach
Putting it all together- lunch Sample lunch:
Philly cheese steak on white bread with sautéed peppers and onions, cheese, beef and fries
Better option- Whole grain tortilla
with lean turkey, avocado, lettuce, tomato and onion served with a green salad or a yogurt
Putting it all together-lunch Sample:
Big green salad with tomato, cucumber, shredded carrots and vinaigrette
This is just a salad it must be healthier?
Better options: Big salad of mixed
field greens and spinach, cucumber, carrots, and tomato topped with hummus, blueberries, optional 1Tbsp feta cheese and toasted pumpkin seeds
Putting it all together-Dinner Sample dinner:
8 oz prime rib steak served with roasted potatoes, and corn and peas
What’s wrong with this I have 3 veggies on my dish?
Better dinner option: 4 oz grilled flank
steak served on a bed of kale salad tossed with ½ c quinoa and topped with walnuts, avocado, tomato and carrots
Putting it all together Sample dinner:
Fried chicken with mashed potatoes and green beans
Better option: Dredge skinless
chicken breast in almond meal and spices and roast with broccoli, beets and cauliflower tossed with spices and olive oil
Putting it all together-Dinner Sample meal:
Breaded pork Asian stir- fry with teriyaki sauce on bed of 2 cups white rice with veggies
Better option: Stir-fry of bokchoy,
Swiss chard, carrots, mushrooms and onions sautéed and served on a bed of ½ c lentils and 1/2 c wild rice tossed with 2 Tbsp home made peanut sauce and sesame seeds
Putting it all together Food should be enjoyable You don’t want to spend your days
counting calories but initially you should know what your taking in by understanding portion sizes
In the long run its looking at your plate Do you have a healthy fat, protein and carb
Putting it all together Be aware Be mindful Eat when hungry and stop when full Eat to fuel yourself
For work, for life… for sports Make eating a calming time You get out what you put in…period
What does this all mean Look at what your eating
Is it balanced? Does it include non processed whole foods? Does it look vibrant and healthy or beige and
drab? Will this give you the energy you need to
perform at your best? If it’s a donut from the convenient store the answer is
no! Eat enough…do not starve yourself
Last thoughts We are all not nutrition experts Take time to learn the basics and avoid
the fads Do some work in the beginning to reap life
time rewards Make it fun
Try new foods Try new recipes
Talk with a professional
Questions