KJ’s 7 Keys to a Healthy KJ’s 7 Keys to a Healthy Diet and WeightDiet and Weight

Kathy Jordan, MS, RD, LDN, CPTKathy Jordan, MS, RD, LDN, CPTkj@bodybykj.comkj@bodybykj.com(734) 255-9239(734) 255-9239

Biography for Kathy Jordan, MS, RD, LDN, Biography for Kathy Jordan, MS, RD, LDN, CPTCPT• Kathy is a registered dietitian, certified personal trainer Kathy is a registered dietitian, certified personal trainer

and certified wellness coach with over 25 years of and certified wellness coach with over 25 years of nutrition, fitness and behavioral weight management nutrition, fitness and behavioral weight management counseling experience. She holds both B.S. and M.S. counseling experience. She holds both B.S. and M.S. degrees in Food Science and Nutrition and 25 post degrees in Food Science and Nutrition and 25 post graduate credits in Nutrition Education. Kathy proposed, graduate credits in Nutrition Education. Kathy proposed, developed and successfully managed a multi-disciplinary developed and successfully managed a multi-disciplinary out-patient nutrition clinic and very successful weight out-patient nutrition clinic and very successful weight management program for a group of Boston area management program for a group of Boston area hospitals. She also managed a Michigan-based hospital’s hospitals. She also managed a Michigan-based hospital’s out-patient nutrition program for women. She brings out-patient nutrition program for women. She brings both professional and personal experience to her current both professional and personal experience to her current position of founder and owner of position of founder and owner of body transformation by body transformation by kjkjsmsm, , a health and wellness coaching practice to help a health and wellness coaching practice to help women achieve their fitness and weight goals. women achieve their fitness and weight goals.

• www.bodybykj.com

Healthy diet is Healthy diet is importantimportant

A healthy diet is essential for well-being, A healthy diet is essential for well-being, and an enhanced quality of life. With clear and an enhanced quality of life. With clear evidence linking seven of the leading evidence linking seven of the leading causes of death in the United States to causes of death in the United States to poor diet, choosing the right foods and poor diet, choosing the right foods and making positive lifestyle changes are making positive lifestyle changes are important investments in your health. important investments in your health. Although regular exercise is also Although regular exercise is also paramount to fitness, it must be coupled paramount to fitness, it must be coupled with a healthy diet and healthy weight with a healthy diet and healthy weight management for optimal health. management for optimal health.

Food Health EquationFood Health Equation

• Food supplies Food supplies – Energy in the form of caloriesEnergy in the form of calories– Essential vitamins & mineralsEssential vitamins & minerals– PhytochemicalsPhytochemicals– FluidsFluids– FiberFiber– Enjoyment, satiety and sometimes conflictEnjoyment, satiety and sometimes conflict– Too little, too much or poor choices can lead Too little, too much or poor choices can lead

to issues with weight, health and self-to issues with weight, health and self-esteemesteem

Role of Overweight/Obesity Role of Overweight/Obesity in Health and Quality of lifein Health and Quality of life

65% of adults are either overweight or 65% of adults are either overweight or obese.obese.

Overweight = 25 -29.9; Overweight = 25 -29.9; ObesityObesity = = BMIBMI of 30 or of 30 or greater greater

• Obesity is one of the leading causes of Obesity is one of the leading causes of preventablepreventable deaths in the US. deaths in the US.

• Obesity compromises overall health, Obesity compromises overall health, quality of life of individuals and families quality of life of individuals and families and drives up health care costs for and drives up health care costs for everyone.everyone.

• Optimal diet and exercise are Optimal diet and exercise are paramount to preventing weight gain, paramount to preventing weight gain, for weight loss/ management and for weight loss/ management and promoting overall health.promoting overall health.

Where do calories come Where do calories come from? Macro Nutrientsfrom? Macro Nutrients

• Protein: 4 Kcal/gramProtein: 4 Kcal/gram• Carbohydrate: 4 kcal/gramCarbohydrate: 4 kcal/gram• Fat: 9 kcal/gramFat: 9 kcal/gram• ADA recommends 2,200 -2,900 per day ADA recommends 2,200 -2,900 per day

but likely an over estimate as population but likely an over estimate as population is getting more sedentary. (1,800 more is getting more sedentary. (1,800 more realistic for most women today).realistic for most women today).

• Other sources of calories and/or nutrientsOther sources of calories and/or nutrients– Water: Water: 0 kcal/ gram0 kcal/ gram– Vitamins: Vitamins: 0 kcal/gram0 kcal/gram– Minerals: Minerals: 0 kcal/gram0 kcal/gram– Alcohol: Alcohol: 7 kcal/gram7 kcal/gram

ProteinProtein

• Protein: Needed for daily maintenance of tissues and Protein: Needed for daily maintenance of tissues and recovery from exercise and along with resistance training, recovery from exercise and along with resistance training, healthy diet and rest, builds muscleshealthy diet and rest, builds muscles– RecommendationsRecommendations::

• General public - .4 -.5 g/lb body wt/day General public - .4 -.5 g/lb body wt/day – e.g. 150 lb person needs 70 - 75 grams pro/daye.g. 150 lb person needs 70 - 75 grams pro/day

• Endurance athletes – .6 -.7g/lb body wt/dayEndurance athletes – .6 -.7g/lb body wt/day• Resistance training – .9 g/lb body wt/dayResistance training – .9 g/lb body wt/day• Weight loss Weight loss

– – may need more than general population when on restricted calories as may need more than general population when on restricted calories as some may be used for energy rather than maintenance some may be used for energy rather than maintenance

– and for preserving lean body massand for preserving lean body mass

• Choose sources of lean protein including NF dairy, fish, lean beef, Choose sources of lean protein including NF dairy, fish, lean beef, poultry, legumes, soy products, whey proteinpoultry, legumes, soy products, whey protein

Carbohydrates (CHO)Carbohydrates (CHO)• Chief source of energy for all bodily functions and Chief source of energy for all bodily functions and

muscular exertionmuscular exertion• Also regulate the digestion and utilization of protein Also regulate the digestion and utilization of protein

and fatand fat• Include sugars (simple), starches (complex) and fiber Include sugars (simple), starches (complex) and fiber

(soluble and insoluble)(soluble and insoluble)• Carbohydrate spares protein, so it can do it’s job of Carbohydrate spares protein, so it can do it’s job of

repairing and maintaining lean body massrepairing and maintaining lean body mass• Insufficient carbohydrate will reduce energy and Insufficient carbohydrate will reduce energy and

capacity for exercisecapacity for exercise• Choose carbohydrates wisely and aim for whole grains, Choose carbohydrates wisely and aim for whole grains,

fruits and vegetablesfruits and vegetables• Limit intake of sugars and processed grains that have Limit intake of sugars and processed grains that have

bran and germ layers removed (refined flour)bran and germ layers removed (refined flour)• Rule of thumb: Choose fewer sources of white flour, Rule of thumb: Choose fewer sources of white flour,

refined starches and added sugarsrefined starches and added sugars

FatFat• Some fat is needed in the diet to provide essential fatty acids, for Some fat is needed in the diet to provide essential fatty acids, for

absorption of fat soluble vitamins, production of hormones, absorption of fat soluble vitamins, production of hormones, protecting organs, cell membranes and satiety.protecting organs, cell membranes and satiety.

• ↓ ↓ Saturated found in whole dairy and meats and many processed Saturated found in whole dairy and meats and many processed foods – too much associated with increased risk of CVDfoods – too much associated with increased risk of CVD

• ↓ ↓ Trans Fatty Acids formed from hydrogenation increase LDL Trans Fatty Acids formed from hydrogenation increase LDL “bad cholesterol”“bad cholesterol”

• ↑ ↑ Unsaturated (considered the more healthy fats) Unsaturated (considered the more healthy fats) – Monounsaturated found in nuts, olives, canola oil, avocadoMonounsaturated found in nuts, olives, canola oil, avocado– Polyunsaturated found in vegetable oils, omega 3 in cold Polyunsaturated found in vegetable oils, omega 3 in cold

water fishwater fish

• Recommendation is 15-35% of calories.Recommendation is 15-35% of calories.

KJ’s 7 keys to a Healthy DietKJ’s 7 keys to a Healthy Diet

• 5-9 F&V (color and variety)5-9 F&V (color and variety)• 3 Whole Grains3 Whole Grains• Plenty of lean proteinPlenty of lean protein• = to 2-3 NF/LF dairy= to 2-3 NF/LF dairy• 25-40 g fiber25-40 g fiber• 8+ glasses of water8+ glasses of water• 2-4 Healthy Fats2-4 Healthy Fats

– Omega 3Omega 3– NutsNuts

DairyDairy

• Provides protein, Provides protein, calcium, calcium, magnesium, Vit. Dmagnesium, Vit. D

• Some forms such as Some forms such as yogurt contain yogurt contain probioticsprobiotics

• Helps maintain Helps maintain healthy bones and healthy bones and skinskin

• May aid weight lossMay aid weight loss

• Sources:Sources:

• Milk, yogurt, cheese, Milk, yogurt, cheese, LF ice cream, LF ice cream,

• Alternatives include Alternatives include soy milk, soy cheesesoy milk, soy cheese– Serving = 1 cup milk Serving = 1 cup milk

or yogurt, 1 oz or yogurt, 1 oz cheese,cheese,

– ½ cup ice cream½ cup ice cream

FruitsFruits

• BerriesBerries

• ColorColor

• varietyvariety

• 2-3 servings a day2-3 servings a day– One serving = a One serving = a

piece of fruit, ½-1 piece of fruit, ½-1 cup, 12 grapes, 2 cup, 12 grapes, 2 dried plums, 4 oz dried plums, 4 oz 100% juice100% juice

VegetablesVegetables

• CruciferousCruciferous

• ColorfulColorful

• Dark green leafyDark green leafy

• 3-4 servings a 3-4 servings a dayday– 1 serving = 1 cup 1 serving = 1 cup

raw or ½ cup raw or ½ cup cookedcooked

Whole Grains 3+ servingsWhole Grains 3+ servings• Whole wheat, brown Whole wheat, brown

rice, flax seed, wheat rice, flax seed, wheat bran, wheat germ, bran, wheat germ, rolled oats, quinoa, …rolled oats, quinoa, …

• Check ingredient labels Check ingredient labels for the words: whole for the words: whole wheat, steel cut oats, wheat, steel cut oats, whole grain, …whole grain, …

• A serving = 1 slice, ½ A serving = 1 slice, ½ bagel, 1 cup cereal, ½ bagel, 1 cup cereal, ½ cup rice, pasta, cup rice, pasta, oatmealoatmeal

Examples of Lean ProteinExamples of Lean Protein

• TurkeyTurkey• Chicken-skin removedChicken-skin removed• Fish (tuna in water, also good source of Omega 3’s)Fish (tuna in water, also good source of Omega 3’s)• Egg whites Egg whites • Lean beef (top round)Lean beef (top round)• Pork tenderloinPork tenderloin• Non fat cottage cheeseNon fat cottage cheese• Beans (lentils, kidney and black beans, chick peas)Beans (lentils, kidney and black beans, chick peas)• Tofu and other soy based meat alternativesTofu and other soy based meat alternatives

Sources of FatSources of Fat

• 1 tsp butter, oils 1 tsp butter, oils or 0 trans fat or 0 trans fat spreadsspreads

• 1 T mayo, salad 1 T mayo, salad dressingdressing

• 2T lite or LF mayo, 2T lite or LF mayo, salad dressingsalad dressing

• 1T cream, cream 1T cream, cream cheesecheese

• Hidden FatsHidden Fats

Healthy FatsHealthy Fats• NutsNuts

• AvocadoAvocado

• FishFish

• Fish oilsFish oils

• Flax seedFlax seed

• Olives and Olive oilOlives and Olive oil

• Canola oilCanola oil

• Keep in mind: 1 T oil or butter has 100 Keep in mind: 1 T oil or butter has 100 calories. High fat/high sugar foods are calories. High fat/high sugar foods are calorically dense.calorically dense.

Micro Nutrients for Active Micro Nutrients for Active AdultsAdults• CalciumCalcium

– According to the USDA, 87% of women and 64% of men According to the USDA, 87% of women and 64% of men do not consume the recommended adequate Intake for do not consume the recommended adequate Intake for calcium calcium

– Calcium is needed for muscle contractionsCalcium is needed for muscle contractions• Vitamin C Vitamin C

– may prevent onset of colds following endurance events. may prevent onset of colds following endurance events. – Vit C and other antioxidants are important to reduce free radical Vit C and other antioxidants are important to reduce free radical

damage as a result of exercise.damage as a result of exercise.

• Vitamin D in northern climates or if you work and Vitamin D in northern climates or if you work and work out indoors all the time.work out indoors all the time.

• Omega 3 fatty acids – fish oil, flaxOmega 3 fatty acids – fish oil, flax

WaterWater

• Water comprises 60% of our body by weight Water comprises 60% of our body by weight and is involved in almost every process in and is involved in almost every process in the body. Dehydration effects energy levels the body. Dehydration effects energy levels and performance.and performance.– Aids digestionAids digestion– Aids in satiety - Good weight loss toolAids in satiety - Good weight loss tool– Be well-hydrated before beginning to exerciseBe well-hydrated before beginning to exercise– Drink enough fluid during and after exercise to Drink enough fluid during and after exercise to

balance fluid lossesbalance fluid losses– Minimum 6-10 glasses per day, more when Minimum 6-10 glasses per day, more when

working out hard or in hot or humid weather. working out hard or in hot or humid weather.

Seven Keys Daily RecordSeven Keys Daily Record• 2-3 LF Dairy2-3 LF Dairy• 7 Fruits & Vegetables7 Fruits & Vegetables• 3 Whole Grains3 Whole Grains• 7-9 Lean Protein7-9 Lean Protein• 3 Healthy Fat3 Healthy Fat• 2 Other2 Other• 8 cups water8 cups water

• Comments:Comments:

• Activity: Activity:

• Supplements:Supplements:

MealsMeals

• Pre-planPre-plan• Have the right stuff on handHave the right stuff on hand• Plan ahead when eating outPlan ahead when eating out

– And watch for portion distortionAnd watch for portion distortion• Keep it simpleKeep it simple• Keep the 7 keys in mindKeep the 7 keys in mind• Experiment when you have the timeExperiment when you have the time

• Favorite RecipesFavorite Recipes– SaveSave– ModifyModify– EnjoyEnjoy

Eating OutEating Out• Pre-planPre-plan

• Know the menu ahead Know the menu ahead of time and decide of time and decide

• Mirror of the MindMirror of the Mind

• Don’t go hungryDon’t go hungry

• Eat something filling Eat something filling before you go such as before you go such as a cup of tomato soupa cup of tomato soup

• Drink 1 full glass of Drink 1 full glass of water before you eatwater before you eat

• Ask waiter for a to-go Ask waiter for a to-go container when meal container when meal served and put half served and put half in immediatelyin immediately

• ShareShare

• Eat mini-meals Eat mini-meals during the day but during the day but don’t get over hungrydon’t get over hungry

• Focus on the other Focus on the other reasons for eating reasons for eating out besides the foodout besides the food

Weight Loss & Eating Behavior Weight Loss & Eating Behavior ManagementManagement

• VisionVision

• Goals – people who set goals are 6 times Goals – people who set goals are 6 times more likely to achievemore likely to achieve

• Build Awareness-Keep a daily food and Build Awareness-Keep a daily food and activity recordactivity record– kj’s daily food and activity trackerkj’s daily food and activity tracker

• Cue control and pre-plan and be-preparedCue control and pre-plan and be-prepared

• Buddy up or hire a coachBuddy up or hire a coach

• Exercise- strength train 2-3 days per Exercise- strength train 2-3 days per week, cardio 3+days per weekweek, cardio 3+days per week

SummarySummary• A well designed A well designed

integrated health and integrated health and fitness program fitness program includes:includes:– Healthy dietHealthy diet– Healthy weightHealthy weight– Healthy attitudeHealthy attitude– Regular exerciseRegular exercise– Adequate sleep and Adequate sleep and

restrest• Outcomes include Outcomes include

overall health and overall health and quality of life.quality of life.