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KJ’s 7 Keys to a Healthy Diet and Weight Kathy Jordan, MS, RD, LDN, CPT [email protected] (734) 255-9239 Biography for Kathy Jordan, MS, RD, LDN, CPT • Kathy is a registered dietitian, certified personal trainer and certified wellness coach with over 25 years of nutrition, fitness and behavioral weight management counseling experience. She holds both B.S. and M.S. degrees in Food Science and Nutrition and 25 post graduate credits in Nutrition Education. Kathy proposed, developed and successfully managed a multi-disciplinary out-patient nutrition clinic and very successful weight management program for a group of Boston area hospitals. She also managed a Michigan-based hospital’s out-patient nutrition program for women. She brings both professional and personal experience to her current position of founder and owner of body transformation by kjsm, a health and wellness coaching practice to help women achieve their fitness and weight goals. • www.bodybykj.com Healthy diet is important A healthy diet is essential for well-being, and an enhanced quality of life. With clear evidence linking seven of the leading causes of death in the United States to poor diet, choosing the right foods and making positive lifestyle changes are important investments in your health. Although regular exercise is also paramount to fitness, it must be coupled with a healthy diet and healthy weight management for optimal health. Food Health Equation • Food supplies – Energy in the form of calories – Essential vitamins & minerals – Phytochemicals – Fluids – Fiber – Enjoyment, satiety and sometimes conflict – Too little, too much or poor choices can lead to issues with weight, health and self-esteem Role of Overweight/Obesity in Health and Quality of life 65% of adults are either overweight or obese. Overweight = 25 -29.9; Obesity = BMI of 30 or greater • Obesity is one of the leading causes of • • preventable deaths in the US. Obesity compromises overall health, quality of life of individuals and families and drives up health care costs for everyone. Optimal diet and exercise are paramount to preventing weight gain, for weight loss/ management and promoting overall health. Where do calories come from? Macro Nutrients • • • • • Protein: 4 Kcal/gram Carbohydrate: 4 kcal/gram Fat: 9 kcal/gram ADA recommends 2,200 -2,900 per day but likely an over estimate as population is getting more sedentary. (1,800 more realistic for most women today). Other sources of calories and/or nutrients – – – – Water: 0 kcal/ gram Vitamins: 0 kcal/gram Minerals: 0 kcal/gram Alcohol: 7 kcal/gram Protein • Protein: Needed for daily maintenance of tissues and recovery from exercise and along with resistance training, healthy diet and rest, builds muscles – Recommendations: • General public - .4 -.5 g/lb body wt/day • • • – e.g. 150 lb person needs 70 - 75 grams pro/day Endurance athletes – .6 -.7g/lb body wt/day Resistance training – .9 g/lb body wt/day Weight loss – may need more than general population when on restricted calories as some may be used for energy rather than maintenance – and for preserving lean body mass • Choose sources of lean protein including NF dairy, fish, lean beef, poultry, legumes, soy products, whey protein Carbohydrates (CHO) • Chief source of energy for all bodily functions and • • • • • • • muscular exertion Also regulate the digestion and utilization of protein and fat Include sugars (simple), starches (complex) and fiber (soluble and insoluble) Carbohydrate spares protein, so it can do it’s job of repairing and maintaining lean body mass Insufficient carbohydrate will reduce energy and capacity for exercise Choose carbohydrates wisely and aim for whole grains, fruits and vegetables Limit intake of sugars and processed grains that have bran and germ layers removed (refined flour) Rule of thumb: Choose fewer sources of white flour, refined starches and added sugars Fat • Some fat is needed in the diet to provide essential fatty acids, for absorption of fat soluble vitamins, production of hormones, protecting organs, cell membranes and satiety. • ↓ Saturated found in whole dairy and meats and many processed foods – too much associated with increased risk of CVD • ↓ Trans Fatty Acids formed from hydrogenation increase LDL “bad cholesterol” • ↑ Unsaturated (considered the more healthy fats) – Monounsaturated found in nuts, olives, canola oil, avocado – Polyunsaturated found in vegetable oils, omega 3 in cold water fish • Recommendation is 15-35% of calories. KJ’s 7 keys to a Healthy Diet • • • • • • • 5-9 F&V (color and variety) 3 Whole Grains Plenty of lean protein = to 2-3 NF/LF dairy 25-40 g fiber 8+ glasses of water 2-4 Healthy Fats – Omega 3 – Nuts Dairy • Provides protein, • • • calcium, magnesium, Vit. D Some forms such as yogurt contain probiotics Helps maintain healthy bones and skin May aid weight loss • Sources: • Milk, yogurt, cheese, • LF ice cream, Alternatives include soy milk, soy cheese – Serving = 1 cup milk or yogurt, 1 oz cheese, – ½ cup ice cream Fruits • Berries • Color • variety • 2-3 servings a day – One serving = a piece of fruit, ½-1 cup, 12 grapes, 2 dried plums, 4 oz 100% juice Vegetables • Cruciferous • Colorful • Dark green leafy • 3-4 servings a day – 1 serving = 1 cup raw or ½ cup cooked Whole Grains 3+ servings • Whole wheat, brown rice, • • flax seed, wheat bran, wheat germ, rolled oats, quinoa, … Check ingredient labels for the words: whole wheat, steel cut oats, whole grain, … A serving = 1 slice, ½ bagel, 1 cup cereal, ½ cup rice, pasta, oatmeal Examples of Lean Protein • • • • • • • • • Turkey Chicken-skin removed Fish (tuna in water, also good source of Omega 3’s) Egg whites Lean beef (top round) Pork tenderloin Non fat cottage cheese Beans (lentils, kidney and black beans, chick peas) Tofu and other soy based meat alternatives Sources of Fat • 1 tsp butter, oils or • • • • 0 trans fat spreads 1 T mayo, salad dressing 2T lite or LF mayo, salad dressing 1T cream, cream cheese Hidden Fats Healthy Fats • Nuts • Avocado • Fish • Fish oils • Flax seed • Olives and Olive oil • Canola oil • Keep in mind: 1 T oil or butter has 100 calories. High fat/high sugar foods are calorically dense. Micro Nutrients for Active Adults • Calcium – According to the USDA, 87% of women and 64% of men do not consume the recommended adequate Intake for calcium – Calcium is needed for muscle contractions • Vitamin C – may prevent onset of colds following endurance events. – Vit C and other antioxidants are important to reduce free radical damage as a result of exercise. • Vitamin D in northern climates or if you work and work • out indoors all the time. Omega 3 fatty acids – fish oil, flax Water • Water comprises 60% of our body by weight and is involved in almost every process in the body. Dehydration effects energy levels and performance. – – – – Aids digestion Aids in satiety - Good weight loss tool Be well-hydrated before beginning to exercise Drink enough fluid during and after exercise to balance fluid losses – Minimum 6-10 glasses per day, more when working out hard or in hot or humid weather. Seven Keys Daily Record • • • • • • • 2-3 LF Dairy 7 Fruits & Vegetables 3 Whole Grains 7-9 Lean Protein 3 Healthy Fat 2 Other 8 cups water • Comments: • Activity: • Supplements: Meals • Pre-plan • Have the right stuff on hand • Plan ahead when eating out – And watch for portion distortion • Keep it simple • Keep the 7 keys in mind • Experiment when you have the time • Favorite Recipes – Save – Modify – Enjoy Eating Out • Pre-plan • Know the menu • Ask waiter for a to-go • • • • • • ahead of time and decide Mirror of the Mind Don’t go hungry Eat something filling before you go such as a cup of tomato soup Drink 1 full glass of water before you eat • container when meal served and put half in immediately Share Eat mini-meals during the day but don’t get over hungry Focus on the other reasons for eating out besides the food Weight Loss & Eating Behavior Management • Vision • Goals – people who set goals are 6 times more likely to achieve • Build Awareness-Keep a daily food and activity record – kj’s daily food and activity tracker • Cue control and pre-plan and be-prepared • Buddy up or hire a coach • Exercise- strength train 2-3 days per week, cardio 3+days per week Summary • A well designed • integrated health and fitness program includes: – Healthy diet – Healthy weight – Healthy attitude – Regular exercise – Adequate sleep and rest Outcomes include overall health and quality of life.