What’s FOOD Got To Do With It?

Lori Marcotte, MPH, MS, RD

What’s Your Goal?

  To get a sense of how my diet is

  To figure out how to maintain healthy weight

  To figure out how to loose weight

Tonight’s Goals:

  Review basics of food

  Discuss strategies for weight loss or control

  Discuss how food & activity interact

Grains Veggies Fruits Dairy Protein

mypyramid.gov

The GRAIN Group

  Focus on whole grains for fiber

  Limit processed foods

  Go for 6-8 servings per day

  Key nutrients: fiber, B-vitamins (folate)

Fruits and Vegetables

  Choose different colors to catch different nutrients   Reds, oranges have vitamins A, C

  Dark leafy greens have calcium

  White have potassium

  Prepare veggies wisely

  Limit juice

  Eat plenty!

The DAIRY Group

  Select low or non-fat milk, yogurt, cheese

  This limits saturated fat, not nutrients

  Go for 3 servings per day for calcium & vitamin D

The PROTEIN Group

  Meat, Poultry, Fish, Eggs, Legumes, Beans, Nuts, Seeds

  Select lean cuts of meat or poultry

  Include fish and vegetarian meals each week

  Omega-3 fatty acids; vitamin E

  Go for 5.5 – 6 ounce servings per day

Healthy OILS   Dietary fat is necessary for healthy

skin, nerve function   Choose liquid oils (olive, canola, sunflower)   Include omega-3 foods daily (fish, nuts -

walnuts, flaxseed, leafy greens)   Select lean cuts of meat and poultry   Avoid trans fats

  ingredients: hydrogenated oil, vegetable shortening

The Bottom Line

  Select more whole grains & plant foods

  Eat plenty of fruits & vegetables

  Choose healthy sources of fat

  Limit processed foods

  Choose beverages wisely

  Get moving!

Strategies for Healthy Weight

  BALANCE   Food brings energy in = Activity takes energy out   How are your food choices?   What is your activity level?

  HABIT   Are you aware of your weaknesses?   Are you motivated to change?   Are you supported?

How Do I Make Changes?

1.  Become aware of the problem 2.  Personalize the problem 3.  Find motivation to address the problem 4.  Take action 5.  Keep it up!

Discover Your Eating Type   Rewards Eater

  “Treats” allowed after a good work out   Exercise in order to eat   “Diet” is short-term restriction to reach a number

on the scale   Impulse Eater

  Environment impacts eating   Snacks feed moods not hunger

  Intentional Eater   Meals are planned; eat according to internal cues   Know that “treats” will still be there tomorrow

Tips for the Rewards Eater

  Recognize that food is not the enemy!   Identify healthy substitutes for “treats”

  Creamy?   Crunchy?   Salty?

  Consider frequency and amount of rewards   Find other ways to reward your efforts   Find physical activities that you enjoy

Simple Substitutes Calories Calories saved

Latte Tall, whole milk

204 11 grams fat

Latte Tall, non-fat

126 0 fat

78 (390 per 5 d)

Coffee, 2 sugar + 1 TB cream

50 1.7 grams fat

154 (770 per 5 d)

Simple Substitutes Quizno Signature Italian Sub

Calories Calories saved

Regular, with dressing

990 60 grams fat

Regular, no dressing

728 33 grams fat

262 (1310 over 5d)

Small, no dressing

645 30 grams fat

345 (1725 over 5d)

Tips for the Impulse Eater

  Adjust your environment as much as possible   Shop with a list and keep healthy foods on

hand   Practice limits

  Find ways to comfort or rejoice without food   Find ways to move for comfort or joy   Get a buddy

Tips for the Intentional Eater

  Keep up the lists and healthy foods on hand   Identify next steps for health   Find physical activities that you enjoy

Physical Activity

  30 minutes per day or moderate activity every day keeps you healthy   This can be in bouts throughout the day

  To loose weight, you must up the ante   Sustain or increase activity time (30-45 min of

cardiovascular)   Increase intensity (moderate to vigorous) to

increase heart rate

Finding Physical Activities

  What’s your style or preference?   Team sports?   Individual activities?   Social activities?   Motivation – Internal or external?   Cost?   Seasonal?

Benefits of Martial Arts

  You can start at any time   Effort varies

  Study of young adults determined approximately 8 cal/min used

  240 – 360 per session (30 – 45 min)   Individuals can increase intensity   Interval style allows for full

participation

Social activities keep you motivated and moving!

Food as Fuel   Let your routine dictate timing and type of

meal   When do you exercise? When can you eat?

  3-4 hours prior to exercise = regular meal   2-3 hours prior to exercise = small meal   1 hour prior = small snack

  Carbs + Protein are needed to enhance recovery

  Hydrate throughout

Pre-Exercise Snacks   Timing ~1-2 hours prior if you can’t eat a meal   Goals – take the hunger edge off and provide

fuel for muscles   Keep it simple and low-fiber

  Banana (small) and milk   Plain bagel (1/2) with peanut butter   Juice and nuts

  NOTE – if you are looking to loose weight, skip this snack and let your body feed you!

Hydration

  Water, water, water!   Save sports drinks (to provide carbohydrates)

for activities that last 1.5 – 2 hours   Recovery drinks can help after intense

activities (1 hr +) to provide quick recovery but same results can be found with food

Post-Exercise Meal

  Goal – replace muscle glycogen (carbs) and enhance muscle repair (protein)

  Consume a mix of protein and carb within 1 hour of working out   3-4 grams carb to 1 gram protein   Milk has ideal mix   Volume depends on effort

  For most, a small typical dinner is fine   Adjust based on how you feel and effort

I Can Do It!   Eat breakfast   Cut out a daily beverage treat   Eat vegetables at lunch & dinner   Have fruit for a snack   Switch to whole grain (bread, cereal, pasta,

rice)   Use healthy oils when cooking   Eat more fish

I Can Do It!

  Walk daily to (the bus, store, school)   Incorporate cardiovascular activity to

increase fitness (non-karate days)   Add intervals of high intensity activity   Stretch

Thank you!

  Questions?   Curiosities?