Download Nutrition 101 - Newton

Nutrition 101
Linda S. Nikolakopoulos MS,RD,LDN,CDE
Dietitian
Newton-Wellesley Hospital
Center for General & Weight Loss Surgery
Newton, MA
Healthy eating
 Eating healthy is important both
before surgery and after
 Making the right food choices is
important for losing weight and even
more important for keeping the
weight off long-term
What is healthy eating?
 In order to make the best food
choices, it is necessary to understand
what healthy eating means.
Macronutrients
 There are 3 macronutrients that make
up a healthy diet:
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1. carbohydrates
2. proteins
3. fats
Carbohydrates
 Carbohydrates are the body’s main
source of energy, so should be
consumed daily.
 However, many people eat too much
of refined carbohydrate foods which
leads to weight gain
 Carbohydrates should be eaten in
controlled amounts only and in the
whole wheat form
Examples of carbohydrate foods
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Pasta, rice
Breads, cereals, crackers and grains
Fruits and vegetables
Milk and milk products
Foods containing added sugars
(cakes, cookies, baked goods)
Which carbohydrate foods to
include daily:
 Fruits and vegetables are very low
calorie and provide vitamins and
nutrients which are good for us
 Low-fat milk and dairy products
provide calcium which is important for
healthy bones and teeth
Whole wheat products
 Pasta, rice and breads should be
eaten only in limited amounts and
always in the whole wheat form
(whole wheat pasta, brown rice,
whole wheat bread, etc)
 Look for these words in the
ingredients:
whole wheat, whole rye
whole oats or oatmeal
quinoa and bulgur
Carbohydrates to eliminate
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Crackers
Cakes
Cookies
pastries
Proteins
 Every cell in the human body contains
protein, including our muscles,
organs and immune system.
 We need protein in our daily diet to
help our bodies repair cells and make
new ones and to keep our bodies
healthy.
Protein foods
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Meat, poultry, fish
Eggs
Beans
Nuts
Low-fat dairy products
Meats
 Healthy choices include: skinless
chicken or turkey, baked or grilled
fish
 Beef contains more saturated fat
which can lead to weight gain and can
clog arteries, leading to heart
disease. Limit beef to only once a
week and be sure to choose a lean
cut of beef.
Eggs
 The white of the egg is a great source
of protein.
 The yolk is mainly fat and cholesterol
so should be limited to only a few
times a week.
Beans
 Chick peas, kidney beans, black
beans and lentils are good sources of
protein and can be used instead of
meats for some meals.
Nuts
 Nuts are a good source of protein but
are high in calories and fat.
 Nuts should be eaten in very limited
amounts and no more than once a
day.
 Limit to approximately 12 nuts per
serving.
Dairy products
 Dairy products such as low-fat milk,
yogurt and cheese are a good source
of protein as well
 Limit low-fat cheese to no more than
once a day
 Opt for low-fat Greek yogurt which
provides more protein than regular
yogurt
Fats
 Some fat is needed in our daily diet for
proper absorption of certain vitamins and
minerals.
 However, there is usually no need to add
fats to our daily diet. There are fats
already present in many of the foods we
eat.
 In order to lose weight and maintain a
healthy weight, we must greatly limit the
amount of fats we consume
Examples of high-fat foods which
should be avoided
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Butter, mayonnaise
Full-fat salad dressings
Bacon, sausage, hot dogs
Cream – cream soups, ice cream
A healthy diet
 3 meals a day – no skipping meals
 If more than 4 hours between meals,
have a healthy planned snack midway between meals
 Lunch and dinner meals should be
primarily lean protein and vegetables
 Drink water throughout the day (aim
for approximately 64 ounces daily)
Sample day
 Breakfast: eggwhite omelet with vegetables
and 1ounce low-fat cheese
 Snack: Greek yogurt with fresh fruit
 Lunch: salad with 3-4ounces grilled
chicken, low-fat dressing, fresh fruit
 Snack: 12 almonds
 Dinner: 4ounces baked salmon, 1cup
vegetables
 Snack: celery with 2 tablespoons peanut
butter