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Lose and Win
Healthy Eating Plan
Session 9
Session overview
• Defining a healthy diet
• Determining daily calorie needs
• How much carbohydrates, protein, fat
• Limiting trans fat
• Sample meal plans
• Moderation & balance
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A healthy eating plan
A healthy diet consists of a variety of foods including vegetables,
fruits, and whole-grains that contain fiber, plus low-fat dairy and
lean protein sources.
Additionally, you want to try and limit certain nutrients:
• No more than 30% of daily calories from total fat
• No more than 10% of daily calories from saturated fat
• Limit foods that contain trans fat
• Limit sodium to 2400mg a day
Eating a variety of foods in moderation and staying within your daily
calorie needs is how to maintain a healthy weight.
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Calorie needs
The number of calories you need depends on
your age, gender and activity level.
Sedentary means a
lifestyle that includes
only the light physical
activity associated
with typical day-to-day
life.
Active means a
lifestyle that includes
physical activity
equivalent to walking
more than 3 miles per
day at 3 to 4 miles per
hour, in addition to the
light physical activity
associated with typical
day-to-day life.
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Calorie Needs
Calories come from the foods and beverages that we consume in the
form of carbohydrates, protein and fat. The body needs all these
nutrients plus vitamins and minerals to run efficiently.
General guideline for daily amount of carbohydrates, protein & fat:
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Carbohydrates
Carbohydrates serve as the primary energy source for the body
Sources of carbohydrates include fruits, vegetables, breads, cereals, rice,
pasta, baked goods, chips, crackers, sweetened beverages, milk and yogurt
All carbohydrates are not created equal. Choose less refined carbohydrates more often:
Wholesome carbohydrates:
• All vegetables and fruits
• Beans and legumes such as chickpeas, lentils, split peas, kidney beans
• Whole grains such as brown rice, oatmeal, quinoa, bulgur, barley
• Foods made from whole grains such as whole-wheat or whole-grain breads, cereals, crackers and
pastas
Processed carbohydrates to limit:
• White flour products such as bagels, pasta and white breads
• Sugary, refined cereals
• White rice
• Cakes, cookies, doughnuts, croissants
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Protein
Proteins are the building blocks for cells, tissues, and muscles in the
body and helps regulate body processes and the formation of enzymes
and hormones
Sources of protein include meat, poultry, fish, eggs, milk, cheese, yogurt, soy,
beans, peas, seeds and nuts. Some grains contain smaller amounts of protein
A nutritionally balanced diet provides adequate protein. Protein supplements are rarely
needed by healthy people. The amount of recommended daily protein depends upon your
age and health. Two to three servings of protein-rich food will meet the daily needs of
most adults.
The following are the recommended serving sizes for protein:
• 2 to 3 ounces of cooked lean meat, poultry, or fish (a portion about the size of a deck of
playing cards)
• 1/2 cup of cooked dried beans
• 1 egg, 2 tablespoons of peanut butter, or 1 ounce of cheese
Select lean meat, poultry without skin, fish, dried beans, and low-fat or fat-free dairy
products often. These are the protein choices that are the lowest in fat.
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Fat
Fat serves as the primary energy reserve and provides insulation to
protect organs, tissues and other internal body parts
Sources of fat include cheese, butter, margarine spreads, cream, sour cream,
salad dressings, mayonnaise, vegetable oils, ice cream, baked goods, meats,
fried foods, avocados, nuts, seeds, olive oil and canola oil
Fats can be good for you. Choose mono- and poly-saturated fats often
and limit saturated and trans fat. Follow these tips:
•
•
•
•
•
•
•
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Limit full-fat dairy, deep-fried foods, fatty red meats and poultry skin.
Avoid trans and hydrogenated fats found in packaged foods
Use olive or canola oil for cooking
Snack on small amounts of nuts or seeds
Use avocado or natural peanut or nut butters instead of margarine or butter
Consume fatty fish such as salmon, sardines, tuna or mackerel at least twice a week
Add flax oil to smoothies, yogurt or oatmeal
What are Trans-fats?
• Trans fats are made from vegetable oils through a hydrogenation process that
turns liquid oils into solid fat such as in shortening or margarine
• Companies began using trans fats in their food products to enhance flavor and
extend the shelf life of products
• Current guidelines recommend limiting or avoiding trans fat as studies have shown
that trans fats can increased risk of heart disease
• Reduce the amount of trans fat in your diet by avoiding products containing
‘hydrogenated’ or ‘partially hydrogenated’ oils listed in the ingredients and limiting
fried foods
• Don’t be fooled! Even if the nutrition label says zero trans fat but the ingredients
contain words such as partially hydrogenated or shortening, the product still
contains small amounts of trans fat, up to .5 grams per serving
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Sample meal plans
Use these resources to help you plan meals
based on your calorie needs:
www.fruitsandveggiesmorematter.org
www.nhlbi.nih.gov/health/public/heart/hbp/
dash/new_dash.pdf
www.chosemyplate.gov
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It’s all about moderation
All foods and beverages can be part of a healthy diet.
You don’t have to give up your favorite foods – you just need to
find ways to fit them into your diet. It may mean that you eat
smaller portions of less healthy foods or eat them less
frequently.
A balanced diet means getting the right types and amounts of
foods and beverages to supply nutrition and energy for
maintaining body cells, tissues, and organs, and for supporting
normal growth and development.
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