Download 4 kcal/gram Fat - Margaret M. Lynch

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
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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
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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
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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
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– 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
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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
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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,
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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,
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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,
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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
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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
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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
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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.
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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
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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
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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
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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
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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.