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Lean for Life
Nutrition 101
Building a Healthy Plate
Today’s Class
 Health or Halo?
 Nutrition 101: Carbs, Protein, Fat
 Healthy Eating Plate
Health or Halo?
Multigrain Bread
Health or Halo?
Why?
 Multi = more than one grain
 Not WHOLE
 Read the label
 Ingredients: UNBLEACHED ENRICHED WHEAT FLOUR [FLOUR, MALTED
BARLEY FLOUR, REDUCED IRON, NIACIN, THIAMIN MONONITRATE
(VITAMIN B1), RIBOFLAVIN (VITAMIN B2), FOLIC ACID], WATER, WHOLE
WHEAT FLOUR, SUGAR, FARINA, SOYBEAN OIL, YEAST, FLAXSEED, WHEAT
GLUTEN, PRESERVATIVES (CALCIUM PROPIONATE, SORBIC ACID ), SALT,
RYE, CORN CEREAL, DEXTROSE, GROUND CORN, MALT,
MONOGLYCERIDES, BROWN RICE, OATS, SOYBEANS, TRITICALE, BARLEY,
MILLET, CARAMEL COLOR, NONFAT MILK, SOY FLOUR, WHEY.
Whole Wheat Bread
 Ingredients: Wheat Flour Unbleached Unbromated,
Water, Malt, Wheat Gluten Vital, Yeast, Corn Oil Cold
Pressed, Salt Sea, Wheat Flour Cultured, Vinegar, Lecithin
Bread: Compare Nutrition Facts
 Multigrain: 110 calories, 2 g fiber / slice
 Whole Wheat: 100 calories, 3 g fiber / slice
Nutrition 101: Carbohydrates
 Main source of calories in the diet
 Primary fuel for brain, heart, and muscles
 Some is stored in muscles & liver as glycogen
 Liver glycogen lasts 18 hours
 Without carbs, or when liver glycogen is depleted,
glucose is made from amino acids; byproduct: ketones
 55-75% of calories should come from Carbs
 ~275-375 grams carbs daily
Nutrition 101: Simple Carbs
 Jams, Syrup, Soda, Candy, Sugar
 White Bread, Pasta, Rice, (Potatoes)
 Turn into glucose quickly in bloodstream
 Great for treating hypoglycemia
 Low in fiber
 High in sugar
 Low in vitamins and minerals
 Do not signal our brains that we’ve had enough to eat
Nutrition 101: Complex Carbs
 Veggies, Fruits, Whole Grains, Beans, (Potatoes)
 Preferred choice
 High in fiber: ½ cup beans = 22 g carb, 7 g fiber
 Low in sugar
 High in vitamins and minerals
 Important for proper digestion & elimination
 Very Satisfying: Trigger the fullness response
Nutrition 101: Fiber
 Only found in plant foods
 High-fiber diets => decreased risk for cancer, heart
disease, diabetes, better weight control
 Insoluble Fiber:
 Doesn’t readily dissolve in water
 Creates fecal bulk
 In fruit & vegetable skins, wheat, wheat bran, rye, rice
 Soluble Fiber:
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Swells in water, readily digested by intestinal bacteria
Creates feeling of fullness
Lowers LDL “Lousy” cholesterol
Chia, Flax, Oats, Beans, Fruit (Berries)
Nutrition 101: Getting Fiber
 1 Tbsp flaxseed meal = 2 g fiber
 Add to cereal, baked goods, yogurt, smoothies, salads
 1 Tbsp chia seeds = 5 g fiber
 1 slice high-fiber bread (TJ’s) = 6 g fiber
 1 cup berries = 8 g fiber
 ½ cup beans/lentils = 7 g fiber
 ½ cup oat bran = 7 g fiber
 1 high-fiber granola bar = 9-12 g fiber
 Highest fiber veggies:
 Sun-dried tomatoes, artichoke hearts, broccoli, eggplant,
parsnips = 7-8 g fiber per serving
Top-Secret Beans
 Beans are essentially tasteless, but rich in protein & fiber
 Hide them!
 Blend them into:
 Pasta sauce (red lentils are especially sneaky)
 A layer of lasagna (white beans + tofu “ricotta”)
 Cookies, brownies, muffins
 Soups (carrot ginger, curried sweet potato…)
 Mashed potatoes
Edamame in Guacamole
White Beans in Carrot Ginger Soup
Pizza Burgers: Quinoa & Kidney Beans
Black Bean Brownies
Nutrition 101: Protein
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Builds & repairs muscles, bone, skin, & blood
Regulates hormones & enzymes
Fights infections & heals wounds
10-15% of calories
 Calculating Daily Protein Needs:
 Body Weight (lbs) X 0.36 (or 0.45)
 Example: A 200-lb person needs 72 g protein daily
(or 90 g daily during hard labor or body-building)
 20 g protein within 30 minutes following a workout helps to repair /
build muscle
 Our bodies prefer 20-25 gram doses of protein throughout day
 Anything beyond 25 grams at a meal/snack gets stored as fat
Nutrition 101: Protein Sources
 4 oz chicken / lean meat = 26.5 grams
 6 oz non-fat Greek yogurt = 14 grams
 1 cup beans / lentils = 15 grams (15 g fiber too!)
 23 almonds = 6 grams
 2 Tbsp peanut butter = 8 grams
 ½ block tempeh (4 oz) = 22 grams
 ¼ block tofu = 13 grams
 8 oz milk/ soymilk = 8 grams
Nutrition 101: Fat
 Saturated Fat
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Solid at room temperature
Clogs arteries
Increases breast & prostate cancer risk
Animal fats: butter, meats, dairy, eggs
Coconut oil: high in saturated fat, although doesn’t have the
disease risk associated with animal saturated fat
 Monounsaturated Fat
 Promotes heart health
 Nuts, avocadoes, olives (olive oil) high in MUFAs
 Polyunsaturated Fat: Omega-3’s (Essential Fats)
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Promote heart health
Promote brain/ nervous system health
Should be 10% of calories
Fish, walnuts, flax, chia
Good Fat
Types of Fat
Source
Monounsaturated
Olives; Olive oil, canola
oil, peanut oil; cashews,
almonds, peanuts, and
most other nuts; avocados
Lowers LDL (lousy)
cholesterol; Raises HDL
(healthy) cholesterol
Corn oil, soybean oil,
safflower oil, and
cottonseed oil, fish,
walnuts Brazil nuts, flax
seeds, chia seeds
Lowers LDL (lousy)
cholesterol; Lowers total
cholesterol
Whole milk, butter,
cheese, and ice cream;
red meat; chocolate;
coconut, coconut milk,
and coconut oil
Raises both LDL (lousy)
and HDL (healthy)
cholesterol.
Man made; Most stick
margarines; vegetable
shortening; “partially
hydrogenated” vegetable
oil; deep-fried chips;
many fast foods; most
commercially
baked goods
Increases LDL (lousy),
decreases HDL (healthy),
and increases
triglycerides when
compared to
monounsaturated or
polyunsaturated fat.
Polyunsaturated
includes omega-3-fatty
acids
Bad Fat
Saturated
Trans
Action
Nutrition 101: Essential Fatty Acids
 Need 1:3 ratio of Omega 3’s (harder to find) to
Omega 6’s (easy to find)
 Omega-3 Fatty Acid ALA can convert to EPA (21%),
and DHA (9%)
 DHA: brain health
 EPA: heart health
 Kids and adults need both DHA & EPA
 7,000-11,000 mg per week for adults
Nutrition 101: How Much Omega-3 in…
 4 oz salmon = 1700 mg Omega-3’s
 1 Tbsp flax seed meal (ground flax) = 1200 mg Omega-3’s
 1 oz flax seeds = 1800 mg Omega-3’s
 1 Tbsp flax seed oil = 6900 mg Omega-3’s
 1 Tbsp chia seeds = 2900 mg Omega-3’s
 1 oz walnuts = 2600 mg Omega-3’s
Minnesota Nutrient Data Base 4.04, Tufts University School of Medicine, Boston, MA, Revised 3/02
More rich sources of Omega-3’s here: http://www.tufts.edu/med/nutrition-infection/hiv/health_omega3.html
The Healthy Eating Plate
Department of Nutrition, Harvard School of Public Health
All Notes, Recipes, & Powerpoints on
BitchinDietitian.com/Lean-for-Life-Class