Eating Tips For
Health &
Longevity
Claire Mademann, RD, LD
UCCS Sport Nutrition Graduate Student
cmademan@uccs.edu
(719) 255-8076
We Can Decide How we Age…
• 30% Genes
• 70% Lifestyle
– Healthy Eating
– Physical Movement
– Brain Exercise
NUTRITION CONFUSION!
Re-evaluation of How to Present
Nutrition Recommendations
•
•
•
•
Back to basics
Understandable, individualized, & easy to remember
Visual representation
Address:
– Preferences
– Barriers
– Portions
– Timing
– Fine tune for specific health issues or goals
– Mindfulness – Reconnect with hunger cues
– Supplements, if appropriate
TIP 1: Balance Your Meals - “Puzzle Pieces”
PROTEIN (~10-20%) “PALM”
(take up to 4 hours to digest)
Boneless/skinless chicken or turkey
Pork loin
Beef: loin, round, flank, 97% lean burger
Turkey burger
Turkey bacon
Fish filets
Tuna
Sushi (Nigiri or Sashimi are leanest)
Eggs (whites or eggbeaters preferably)
Protein powders (Protein “Isolate” is most
absorbable)
Bison
Elk
Vegetarian proteins:
Tofu or Tofu crumbles (beef / chicken flavors)
Texturized vegetable protein
Seitan
Tempeh
Braggs Liquid Amino Acids
Edemame / Soybeans (dried & fresh)
Starchy beans (beans / legumes + rice/grain
= a complete protein)
Nuts and Nut butters
Seeds
Cottage cheese
Plain Greek Yogurt
Cheese
*items in BOLD fall into more than 1
CHO / STARCHES/STARCHY VEG’S
(45-60%) – “1/2 -2 FISTS”
(take 2 hours to digest maximum) => sugar
Carbs/Grains
(look for >3g of fiber and <6g sugar)
Oatmeal – choose 100% whole grain / steel cut oats
Cereals
Whole grain pancakes/waffles
Wheat crackers
Pasta – choose whole wheat
Rice – choose brown/wild rice
Barley, Lentils, Bulgur, Couscous, lentils, etc…
Quinoa
Breads/tortillas/pitas – 100% whole wheat or grain
or corn tortillas
Chips and sweets also fall into this category
Starchy Beans
kidney, pinto, garbanzo, etc & hummus
Starchy Vegetables
Big Squash (ones that require cooking –
pumpkin/acorn)
Potato (sweet, yam, Okinawain, white, red)
Corn & Peas
Focus on Complex Carbs 70% of the time
FRUITS
Servings: 2-3 daily (use for Breakfast & snacks)
Fruit – all varieties “Choose fresh & frozen”
DAIRY
2-3 daily (good for Breakfast & snacks)
Milk (1% or skim), Yogurt (reduced fat),
Soy milk, Almond Breeze, Rice / Coconut milk
HEALTHY FATS ~20-30% -” THUMB”
(take up to 4-5 hours to digest)
(Mono/Poly/Omega’s are best)
Pesto
Olive oil (oils = 1 tsp)
Peanut oil
Sesame oil
Canola oil
Coconut Oil
Earth Balance Butter/Ghee (1 tsp / meal)
Nuts & Nut butters (1/4 c or 2 Tbsp)
Flax seed (ground) (1-2 Tbsp)
Pine nuts
Avocado (1/8 avocado = 1 serving of fat)
Salad dressings: Olive oil & Vinaigrettes are
great choices (1-2 Tbsp)
____________________________________
NON-STARCHY VEGGIES
Servings: Unlimited   
Asparagus
Broccoli
Cauliflower
Brussels Sprouts
Lettuce
Spinach
Onions
Bell Peppers
Mushrooms
Cabbage
Bok Choy
Cucumber
Carrots
Eggplant
Tomatoes
Radishes
Zucchini
Celery
Collard Greens
Kale
Garlic
Swiss Chard
Green beans
Artichokes
Watercress
Sprouts
“Greens”
Wheat Grass
Julie’s Plate “Puzzle” Method
.
Fruits
FRUITS (Breakfast & Snacks)
•Medium fruit
•Fresh or frozen best
~2-3 servings/day
Carbs/Starches/
Starchy
Vegetables
Wt loss: Use ½ fist
Wt Main: Use 1 whole
Wt Gain: Use 1 ½-2
Dairy
DAIRY (Breakfast & Snacks)
•8 oz milk or mild substitute
•yogurt, cheese
~2 servings/day
Lean Proteins
25%
Healthy
fats
“tip to
full
thumb”
Non-Starchy
Vegetables
“Unlimited”
Fresh / Frozen
>800 calories & 30g fat
Plate Comparison
350 calories &
< 5g fat
Tip 2:
Visualize
your
portions so
you can
practice
“portion
control” in
any
environment
Tip 6: Increase Fiber
“Full Trigger”
• Fiber expands in your
stomach and fills you up
on less calories
• Helps keep cholesterol
& blood sugar in check
• Aids in digestion
• Consume both soluble
& insoluble
TIP 7:
Thank You
& Have
a
Questions?
Healthy
Day!