Nutrition For Life
Long Health &
Wellness!
Laura Hartung MA, RD, LDN
Are You Eating on the Run?
Most Americans Are!
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High in processed
foods/calories
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Low in vegetables & fruits
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Low in good fats
High in saturated fat
and trans fats
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High in sugar & high
fructose corn syrup
Low in whole grains and
unprocessed
carbohydrates
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Low in vitamins and
minerals
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Low in skim dairy
products and lean protein
sources such as fish
High in sodium
High in fatty meats
and fatty dairy
Startling Stats!!
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66% of adults are overweight or obese
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15% of children and adolescents 6-19 are overweight, 1 in 4
will develop type II diabetes
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Diabetes, heart disease, stroke, gallbladder, oseteoarthritis,
sleep apnea, several forms of cancer, menstrual
irregularities, stress incontinence, depression and more
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Over 100 billion dollars spent in treatment
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78% of adults don’t get enough exercise !!
Are you properly nourishing
your body?
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Our fast paced lives may cause us
to make poor food and exercise
choices.
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Identify problems areas in your
daily diet.
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Are you overeating processed
foods?
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Are you under eating wholesome,
nutrient-dense foods?
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Do have lack of time to prepare
food during the week?
Create a Healthy
Breakfast & Lunch!
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Calcium
Whole Grains
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Fiber
Protein
Healthy Fats
That’s a mouthful!
Fiber it UP!!!
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Need at least 30-35 g/day but most people get barely 10!
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Powerful tool – it’s bulky & keeps you feeling satisfied.
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Research has found high-fiber meals trigger the release of cholecystokinin,
one hormone responsible for sending “I’m full signals” to the brain.
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High fiber foods along with lean protein keep you fuller longer.
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Fiber is key to reducing what you eat overall and thus losing weight! If you
get plenty at breakfast you are more likely to hit your daily quota.
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High fiber foods are also shown to help reduce risk of heart disease and
even some cancers. Great health BONUS!
Fast & Delicious
Breakfast Dishes!
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1% Cottage cheese - 1 cup with 1/2 cup fresh grapes,
blueberries, strawberries and 1 T almonds or 2 ground flax
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3 egg whites with 1 whole egg, tomatoes, spinach, 1 tsp
olive oil, 2 pieces whole wheat toast and skim milk
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Fresh fruit with 1 oz part skim mozzarella or 4 oz fat free
Greek yogurt. Add 1/2c Kashi Go Lean to both!
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Kashi Go Lean with skim milk, 1 banana and a couple nuts
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Grilled salmon (yes, fish for breakfast) served with sliced
tomato on whole wheat bread.
Have a 150-Calorie Morning &
Afternoon Snack!
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You can skip the a.m nibble
after breakfast if you’re not
hungry but the afternoon
snack is nonnegotiable.
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After 5-5 hours, your blood
sugar plummets without
nourishment, and you feel
the world owes you food –
lot’s of it!
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You will pick at this and
that while you are cooking
& over order if you are out!
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Be careful! Snacks have
gotten skewed! An energy
bar or fast-food wrap
marketed as a snack can
have over 300 calories!
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Instead, choose a snack
with fiber & protein that
has about 150 calories such
as 4 T of walnuts & raisins
or an apple and piece of
string cheese.
Healthy snacks you can pack
and take on the run!
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Hummus and veggies
Peanut butter & banana on
whole wheat
Low fat mozzarella cheese
and fruit or whole wheat
crackers
Avocado & tomato
sandwich
Lentil soup with wheat
bread
Turkey Jerky – nitrate free
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Nuts and raisins (1/3 cup)
Go Lean Trail Mix (1 cup)
Turkey on whole wheat
with lettuce & tomato
Fresh fruit with cottage
cheese
Salmon sandwich
Yogurt & almonds
Bean burrito with low fat
cheese and salsa
Sardines – no added salt
Make Veggies the Base of Your
Lunch & Dinner
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Think of lunch and dinner as a
pyramid: veggies should be the
base, lean protein next and
healthy carbs to top it off.
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Most of us eat the completely
opposite way! A big bowl of pasta
with a teeny salad on the side.
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Of course it is okay to eat starchy
carbs like bread and pasta – but
they should be the smallest part of
the meal because they are high
calorie, and less nutritious then
veggies and protein!
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And starchy foods are the items
most people tend to lose control
and overeat.
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Start with salad greens or
steamed, roasted or stir-fried
veggies; add 4-6 oz of protein and
a little good fat – then add a
whole grain starch like 1/3 cup of
brown rice or ½ cup whole wheat
pasta.
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Filling up on veggies first allows
you to eat more food volume but
as many as 433 fewer calories per
day!
Add More Veggies &
Fruits to Your Diet!
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Toss a bag of spinach into your pasta sauce.
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Add a handful of broccoli florets or frozen peas or
edamame to your brown rice or whole grain a few minutes
before it is done.
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Potatoes aren’t the only veggie made for mashing. Try
baking turnips, rutabagas, pumpkins, yams acorn or
butternut squash until soft.
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Then peel (or seed and scoop) and mash with a pinch of
salt, a splash of milk and freshly ground pepper.
Look What’s Ready to Eat!
Superfoods!
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Beans
Oats
Tomatoes
Turkey
Walnuts
Berries
Broccoli
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Spinach
Yogurt
Green Tea
Salmon
Pumpkin
Oranges
Soy
Superfoods!!!
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Beans
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Blueberries
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Soy- lowers cholesterol
Spinach – decreases CVD &
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Broccoli
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Tomatoes
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Oats
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Tea
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Oranges
– helps prevent
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Turkey
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Pumpkin
– lowers risk of
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Walnuts
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Yogurt
–helps reduce obesity &
lower cholesterol
– lowers risk of
CVD & boosts immune system
– lowers risk of cataracts
& birth defects
– reduce risk of DM II &
lowers cholesterol
stroke
various cancers
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Wild salmon & Sardines
– boosts immunes system, lowers
heart disease, helps burn fat
macular degeneration
– raise the skin’s
sun protection factor
– helps prevent
osteoporosis & CA and risk of
stroke
– helps build strong
immune system
DM and CA
– reduce risk of CHD,
strong bones, healthy
heart and digestive system
Don’t Buy Junk in Bulk!!
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Chips
Cookies
Cheeze-it’s
Crackers
Cereals - sugary
Candy
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Muffins
Pretzels
Bagels
Fruit Drinks
Sodas
Coffee shakes
What’s in Your Cart?
PORTION DISTORTION
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Serving sizes have grown so much in this country, they’re
two to five times larger than they were three decades ago.
Here’s how some portions intended to be single have grown
since the 1970s:
FOOD
Bagel/muffin
Fountain soda
French Fries
Pasta
Popcorn
Potato chips
McDonald’s burger
1970’s
2-3 oz
32 oz
5 oz
4 oz
7 cups
1 oz
4 oz
TODAY
4-7 oz
64 oz
7 oz
8-16 oz
16 cups
2-4 oz
8 oz
Portion Distortion!
Eat More Foods Naturally
High in Water
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Fruits
Veggies
Low-fat dairy
Cooked grains
Lean meats, poultry,
fish & beans
Soups and stews
PRE-PACKAGE YOUR
OWN MEALS!
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3 oz chicken breast, fish, tofu or turkey
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1/2 cup cooked brown rice, couscous, wheat pasta, 4 oz
sweet potato or 1/3 cup garbanzo beans
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1 cup steamed broccoli, zucchini, cauliflower, or green beans
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1/2 tablespoon olive oil, 5 olives, 1 T nuts or 2 T flaxseed
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vegetable salad - 1 cup fresh veggies with 2 T balsamic
vinegar
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TOTAL CALORIES: 388, 32 grams protein, 40 grams carbs, 5
grams of fiber, 11 grams of fat
Trader Joe’s
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Whole wheat breads, pasta, cereals, crackers and pitas
Green tea and herbal teas
Fresh greens, grape tomatoes and other fresh veggies
Organic frozen veggies in abundance, fresh fruit when available
Frozen fruit – no added sugar – mangoes, berries, etc.
Fruit juice bars – only 60 calories for the lime
Jarlsberg Lite Swiss cheese and Cabot reduced fat cheeses
Hummus, tabouli, falafel, couscous
Deli meats free of nitrates
Ground turkey breast
Cooked cubed chicken ready to serve – no added salt
Turkey Jerky
Fat free Greek yogurt
Shrimp Etouffee’ Dish
Trader Joe’s
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Eggs and egg whites
Nuts in abundance – watch portions
Organic Natural peanut butter – watch portions
Canned salmon, sardines and tuna
Low fat salad dressings, balsamic vinegar, salsa
Frozen cod, haddock, swordfish, scallops, shrimp and wild salmon
Canned beans – chickpeas, kidney, black beans
Soups that are not cream based
Frozen entrees – stick with those under 650 mg sodium and 10 gm fat
Frozen organic brown rice
Vegetarian patties, sausages and chicken
Organic ketchup - no high fructose corn syrup
Soy milk, skim milk, soy yogurt, low fat yogurt
Dried fruits – watch portions
Whey protein
Maple syrup
Whole Foods
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Sushi made with brown rice
Roasted whole chicken – remove skin
Vegetarian and broth based soups
Vegetable/Salad bar sold by the ounce
Prepared hot vegetables, fish, chicken, and tofu options
Baked goods with no hydrogenated oils or high fructose corn
syrup
Chicken tenders made from Bell and Evans free range
natural chicken
Meats and Poultry free of growth hormones
Organic fresh produce both whole and fresh cut
Organic frozen fruit and vegetables
Organic dairy products
Staying Straight at Subway
www.subway.com
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FIGHT IT: 6-inch toasted BHT – 460 calories, 22 g fat, 21g
protein, 45 g carbs and 1664 mg sodium
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BITE IT: 6-inch turkey breast and ham sub (no mayo) 295
calories, 5 g fat, 18 g protein, 44 g carbs and 1361 mg
sodium
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DENY IT: 6-inch toasted meatball sub – 464 calories, 22 g
fat, 19 g protein, 1621 mg sodium
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TRY IT: 6-inch roasted turkey breast sub – 348 calories, 6 g
fat, 27 protein, 47 g carbs and 978 mg sodium
Strategies for Successful
Take-out & Dining Out
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Italian BEST: pasta with red sauce of white clam sauce or
spaghetti with marinara or tomato and meat sauce (30 g fat
and under), baked or broiled fish and chicken
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WORST: eggplant parmesan, fettuccine Alfredo, fried
calamari, meat lasagna (100 g fat and over)
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TIPS: Limit amount of bread eaten before main course. Ask
for the waiter’s help in avoiding cream or egg based soups.
Get a garden salad with balsamic as an appetizer to fill you
up on fewer calories.
MEXICAN
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BEST: Bean burrito without cheese and chicken fajitas
with limited condiments (sour cream and cheese), load up
on salsa
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WORST: Beef chimichanga, chile relleno, quesadillas,
refried beans made with lard
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TIPS: Choose soft tortillas with fresh salsa, limit corn
chips or avoid all together; special order grilled shrimp,
fish or chicken; ask for beans made without lard or fat;
limit sour cream and cheese; portion control guacamole
even though a good fat
14 Steps to Better Health!
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Exercise 5-6 times per week
for including cardio, weights &
flexibility
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Get good fats & avoid
hydrogenated oils/trans fats
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Limit beverages w/sugarespecially high fructose corn
syrup!
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Eat seafood twice a week.
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Lower the sodium in your diet
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Drink more green tea and less
coffee
Eat more fruits & vegetables
5-9 servings.
Eat a high-fiber diet!
Avoid processed carbs –
especially at breakfast!
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Drink enough water
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Eat a more plant based diet.
Cook and eat at home more
often.
Useful Resources
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Superfoods RX: 14 Foods (and their sidekicks) That Will Change Your Life! Dr. Pratt
Clean Eating Magazine
Eat, Drink and Be Healthy. Walter Willet, MD: 2001
Eating Well Magazine
Nutrition Action Newsletters
American Dietetic Association www.eatright.org
American Heart Association www.americanheart.org
Recipes: www.foodfit.com, www.wholefoods.com, eatright.org, nutrition.org,
americanheart.org
Communicating Food For Health Newsletter: www.foodandhealth.com
Tufts University Health and Nutrition Newsletter.
The Perricone Prescription: 28 Days to Total Body and Face Rejuvenation.
Nicolas Perricone, MD: 2002
The Perricone Weight Loss Diet. Nicolas Perricone, MD: 2005
Nutrition Action Newsletter all of them!!!!!
Hungrygirl.com
MORE QUESTIONS: www.laurahartungrd.com