NEWtrition
Webinar, Week 1
Elizabeth Prebish
Registered Dietitian, Licensed
Dietitian/Nutritionist
Objectives
Healthy Eating 101
The Pleasure Trap
Dieting
Your Measurements
Harvard Healthy Eating
Plate
Harvard Healthy Eating
Plate
• Emphasizes diet quality
• Created by an organization free of
conflicting interests
• Based on evidence-based research
• Emphasizes a ratio of foods, making it
easier to adjust quantity of food for any
diet.
Eat Wiser, Not Less
Small barbeque plate
2 oz hot dog 180 calories
2 oz sausage 200 calories
1 hotdog bun 120 calories
1.5 Tbsp ketchup 30 calories
Large barbeque plate
3 oz shrimp, red bell peppers, onions150 calories
2 portabella mushrooms, tomatoes 30 calories
6 asparagus spears 20 calories
baked potato 120 calories
corn on the cob 90 calories
1/2 c zucchini 20 calories
2 lb watermelon 100 calories
total for both:
530 calories
Dieting
Restrictive Diets/Calorie Counting does not work
Make you feel hungry and deprived
Create additional stress = continued overeating
Temporary- only works for as long as you are on
it
Old eating habits creep back in
Mediterranean-Based
Diet
Emphasizes olive oil as the primary fat
High intake of fruit, vegetables, whole grains
Moderate fish intake, limited consumption of red
meat and saturated fat.
Moderate wine consumption
Omega 3s vs Omega 6
Anti-Inflammatory
Diet
Chronic inflammation
CAD, asthma, arthritis, Alzheimer’s disease, autoimmune disorders,
and some cancers.
Obesity, saturated fat, trans fat, and an inadequate amount of Omega
3 fats have been shown to increase inflammatory biomarkers
An anti-inflammatory diet increases dietary intake of foods that
decrease inflammation while reducing foods that increase
inflammation.
The Mediterranean diet is also an anti-inflammatory diet showcasing
fruits, vegetables, whole grains, healthy fats, and fish.
Dr. Weil’s Anti-Inflammatory
Pyramid
Elimination Diet
Clinical tool omitting one major food trigger at a
time
2 weeks
Food allergy or intolerance may play significant role in many chronic
conditions including migraines, asthma, skin conditions, attention deficit
hyperactive disorder, arthritis, autoimmune disorders, and more.
Symptoms such as flatulence, chronic fatigue, skin rashes, joint aches
and pains have all been linked to food sensitivities.
Major food triggers - dairy products, wheat and other gluten-like grains,
eggs, corn, soy and soy products, peanuts, citrus fruits, yeast, refined
sugars, and artificial additives, preservatives, and colorings.
Liz’s Rules
Avoid refined, processed, manufactured
foods
Eat good fats and avoid bad fats
Eat slow-digesting carbohydrates
Eat plenty of fruits and vegetables
Enjoy a variety of health-protective spices,
condiments and beverages
Get lots of regular physical activity
Sample Menu
• Breakfast:
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1 whole egg plus 2 added whites (scrambled or
omelet)
1 oz cheese (feta, mozzarella, lowfat Swiss)
3/4 cup of any of the following: artichoke,
asparagus, broccoli, mushrooms, onions, bell
pepper, scallions, spinach, tomato, zucchini
1 fruit serving of kiwi, pineapple, or watermelon
slices
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Sample Menu
Breakfast (Mix all together)
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1 c organic plain yogurt or 6oz enriched tofu
2 T. raw/dry roasted almonds, pecans, walnuts, or
sunflower seeds
1/4 c quinoa flakes, buckwheat flakes, or 1 minute cooking
raw oatmeal
1-2 T finely ground flaxseed, optional
1/3 c berries
Stevia to taste (optional)
1 cup green/black tea or 1 cup coffee
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Sample Lunch
4oz organic, kosher, or free range chicken, turkey
breast, or tofu
4 c salad greens
3/4 c raw vegetables
1 slice sprouted whole grain bread, 2 all rye crackers,
or 5 nutty rice crackers
2 T raw/dry roasted seeds/nuts on salad
1 T olive oil (in salad dressing) made with lemon, olive
oil, water, and dash of Stevia.
Sample Lunch
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3/4 c canned wild salmon/smoked trout/mercury safe
tuna/crab mixed with 1 T manga and 2 T chopped
onion/celery
1/2 avocado, pit removed
Stuff fish mixture into avocado
5 nutty rice, 2 all rye crackers or 1 slice sprouted
whole grain bread
Sparkling/plain filtered mineral water
Sample Dinner
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6oz fish (high in omega 3 fat preferred)
medium sweet potato
3/4 c cooked asparagus, artichoke hearts, green
beans, or spinach
1 T Earth Balance butter or 1 oz dark chocolate (70%
cocoa or more) for dessert
5 oz red wine or 1/2 c frozen red/purple grapes
Sample Dinner
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4oz organic ground turkey or 4oz chicken breast
3/4 c cooked white, pinto, black, or soy beans
(sauteed with onions and chicken broth)
2 c salad greens with 3/4 c of fruit or vegetable
1 Tbsp olive oil (in homemade salad dressing)
2 T nuts/seeds or 1 oz dark chocolate (70% cocoa or
more)
Benefits of Cocoa
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Oxidative Stress: chocolate contains various antioxidants including catechins and
flavanols to prevent free radicals
Immune Function: enhances function of specific immune cells
Cardiovascular Health: the protective effects of cocoa on the heart and vascular
system are probably its most well-documented, decrease blood clotting and control
blood sugar/insulin levels.
Mood: Improved blood flow to the brain affecting function, cognition and mood
Sports: Cocoa can help repair exercise-induced muscle damage, enhance energy
metabolism and improve cardiovascular and lung function.
Diabetes: regulate blood sugar levels, minimize symptoms of neuropathy
Benefits of Cocoa
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Cholesterol: Can minimize oxidation of harmful cholesterol
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Inflammation: Inhibit activity of inflammation messengers such as leukotrienes.
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Cancer: minimize damage to cell DNA, stimulate detoxification enzymes and induce death of
problematic cells, decreases inflammation, a key contributor to cancer formation.
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Oral Health: slow free radical damage in gum tissue.
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Visual/Eye Health: Antioxidant properties protect the eye’s sensitive tissue and nerves.
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Weight Control: suppress appetite, stabilize blood sugar levels.
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Skin: Protect the skin from UV radiation, minimize inflammation in skin tissue
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Dementia: Improves blood flow to the brain.
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Brain/Stroke: prevent clotting, free radical damage, high blood pressure
Dark Chocolate
cocoa butter and cocoa solids as primary ingredients
(NOT milk fats or hydrogenated oils)
contain at least 70% pure cocoa powder
Dutched/alkalization neutralizes the effects of nutrients
in the beans as well decreasing its antioxidant
potential.
Avoid those high in refined sugars. Instead, good
sweetening agents include low-glycemic sugars such
as unprocessed crystallized cane sugar, fructose, and
agave syrup.
Avoid those with waxes and preservatives.
Ideal Body Weight
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Women: [100lb for first 5ft + (5lb for each additional inch)]+/10%
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Men: 106lb for first 5ft + (6lb for each additional inch) +/- 10%
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Example: 5’6” female
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100lb + (6in x 5lb) = 130 lb +/- 10% = 117 - 143 lb.
25-30 calories/kg of body weight
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1 kg = 2.2 lbs
If Overweight..
• Adjusted Body Weight = IBW + 0.4 (actualIBW)
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Example: IBW: 125 lb, Actual Weight: 210lb
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125 + 0.4(210-125) = 159 lb
• 25-30 calories/kg of adjusted body weight
• 1 kg = 2.2 lbs
Body Mass Index
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BMI = kg/m^2
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Example: Ht: 5’7” , 190 lbs
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5’7” = 67 in, 190/2.2 = 86.4 kg
67 in x 2.54 = 170 cm
170 cm / 100 = 1.7 m
1.7 m x 1.7 m = 2.86 m^2
86.4 kg / 2.86 m^2 = 30.2 BMI
BMI Ranges
• <18.9 = Underweight
• 19.0 - 24.9 = Normal
• 25.0 - 29.9 = Overweight
• 30.0 - 34.9 = Level I Obese
• 35.0 - 39.9= Level II Obese
• > 39.9 = Level III Obese
Summary
Eat Real Food!
The risks of the Standard American Diet
(SAD)
Good vs Bad Diets
Your Measurements
Questions??
nutrition@lifestart.net