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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: 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 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 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 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 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