BALANCE YOUR MEALS TO
BALANCE YOUR LIFE
Lara Mountjoy
Registered Dietician
What is Balanced eating?
• A nutritionally balanced diet is one that contains all
the necessary macronutrients, micronutrients, fibre as
well as water in the correct amounts specific to a
person's age, gender and any health conditions and
food preferences
Components of Food
• Carbohydrates
• Proteins
• Fats
• Vitamins
• Minerals
Macronutrients
Fluid
• Types and
amounts
Micronutrients
Fibre
• Types
Carbohydrates
To Carb or Not to Carb!
• Yes, eating too much Carbohydrates will tend to lead to an increase
in weight, however, Carbohydrates are not the enemy!!!
• Carbohydrates are the primary source of Fuel for the body and are
therefore needed in adequate amounts
However, NOT ALL CARBS ARE CREATED EQUAL!!!
• Simple carbohydrates
• Made up of 1-2 units of ‘sugar’, typically high GI
• May also include refined carbohydrates
• Brown vs. White sugar?
• Complex carbohydrates
• Made up of >2 units of ‘sugar’, typically higher in fibre, lower GI
• Typically unrefined, wholegrain, ‘brown’ products
• Examples of CHO….
Carbohydrates
Where does the difference come in?.....Low GI vs High GI
• What is GI? The Glycaemic Index is a tool used to classify
carbohydrate containing foods into categories that either
result in sustained energy through slow release of glucose
into the blood (low GI), intermediate release of glucose into
the blood (intermediate GI) and finally immediate, shortlasting energy through fast release of glucose into the blood
(high GI)
• It is generally recommended that one should consume low
GI carbohydrates ensuring stable blood glucose levels,
controlling appetite, curbing cravings and managing weight
Proteins
• Main function is to repair, maintain and build muscle as well as ensure
optimal DNA, cell and immune functioning
• Require it in moderate amounts
2 main sources of Protein
• Animal
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•
•
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More Bioavailable, richer in other minerals such as Iron
Lean options are recommended as are typically sources of saturated ‘bad’ fats
Include Beef, Lamb, Chicken, Pork and Dairy products
Fish is a great lean alternative as contains heathier fats
• Plant
• Beans, split peas, lentils or soya should be had at least twice a weak
• Low fat protein option
• More economical
• Less Bioavailable
• Great source of Fibre, healthy fats and many other benefits, ie: Lecithin
Proteins vs. Carbs for weight loss
• When going on a High Protein, Low Carbohydrate diet
• Will lose weight quickly as body is in starvation mode, will start
breaking down not only fat but also muscle for energy, therefore
moderate amount of carbohydrates is still recommended especially
during exercise
• difficult to sustain, may lead to health problems later on
• Not primary source of energy, therefore lack of energy, concentration,
lethargy
NEVER LEAVE OUT A WHOLE FOOD GROUP!
• Rather allow for all in moderation
• Recommend a moderate consumption of low GI, high Fibre
carbohydrates for sustained energy instead of high GI,
refined carbohydrates
Fats
• Necessary for absorption and transportation of Fat soluble
vitamins (Vitamins A, D, E and K)
• Necessary for brain development
• Many health benefits (i.e: correct fats have great benefits for
Heart Health)
‘Good’ Fats vs ‘Bad’ Fats
• Good fats
• Monounsaturated fats- olive oil, canola oil, avocados, peanut butter, nuts
and seeds
• Polyunsaturated fats (omega-3, omega-6 FA)- Sardines, salmon, flax seeds
and vegetable oils
• Bad fats (Typically animal fats & Coconut)
• Saturated fats
• Trans Fats- also heated ‘good’ oils
Vitamins and Minerals
• Called Micronutrients as we need them in small amounts
• It is recommended to try and eat 5 fruit and vegetable portions per
day and should include one’s from different colour groups
• Different colours contain different micronutrients
• Choose more non-starchy vegetables
• 1 portion of fruit = 1 fruit that can fit in your hand
• 1 portion vegetables = ½ cup raw vegetables
Fibre & Fluid
• Fibre
• Soluble
• Insoluble
• Prebiotics (may also be considered as a soluble fibre)
i.e Inulin
• Fluid
• Avoid Fizzy, high sugar containing as well as caffeinated drinks
• Avoid fruit juices, rather fresh fruit
Recommended to drink between 6 to 8 glasses of
water per day
Boosting our Metabolism
Balancing your Meals
Tips to Balance your meals
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•
•
•
•
•
•
•
Always include Breakfast
Choose low GI, high Fibre
3 meals + 2-3 snacks per day
Timing between eating – about 3 hours apart
Choose low fat / fat free milk
Choose lean cuts of meat
Choose fish and plant based proteins
Decrease Salted/ processed foods, rather use herbs, garlic
and lemon juice to season
• Replace sugar with sweetener, avoid sugar containing foods
• Cut visible fat off meat
• Rather grill, bake, boil or steam instead of frying
Controlling portion Size
• Use a smaller plate, don’t
overfill it
• Dish up only once
• Eat slowly and chew
properly
• Don’t finish your kids
leftovers
• Gradually make portion
sizes smaller
• Use plate model as guide
for cooked meals
Takeaways/ Eating Out
• Remember, takeaway or restaurant food may be loaded with
•
•
•
•
•
hidden fat, salt or sugar and the portions are generally far
too big
Choose menu items with heart mark logo on it
Beware of ‘eat as much as you like’ offers
Choose salads and vegetables as side dishes instead of chips
or potatoes
Eat half your meal and keep some for lunch the next day
Rather pack your own lunch for work. This is cheaper and will
prevent you from buying out or fast foods
Let’s Shop
• Label reading
• First few ingredients listed
makes up the largest portion
of the food
• Therefore avoid or eat less of
a food if these words are listed
in first few ingredients
• Fat, oil, lard, butter, cream,
shortening, trans fat
• Salt/
sodium/MSG/nitrates/nitrites
• Sugar, sucrose, glucose,
maltose, dextrose, cane sugar,
corn syrup, fructose
Nutrient
(values are
per 100g)
Low
Go ahead
Eat more
often
Moderate
Watch out!
Eat
sometimes
High
Too much!
Avoid
Fat
<3g
3-20g
>20g
Saturated <1.5g
fat
1.5-5g
>5g
Sugar
<5g
5-15g
>15g
Sodium
(salt)
<120mg
120600mg
>600mg
Let’s Shop
• Choose foods with these logos
When Grocery shopping:
• Never go hungry
• Always go with a predetermined list
What can eating right do for us?
• Facilitate with Weight Management through stable blood
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glucose levels
Prevent onset of Chronic diseases related to Lifestyle
Ensure constant sustained energy levels resulting in better
concentration and more productivity
Reduces incidence of illness as well as severity thereof
through optimal immune functioning
Overall healthier well-being
22
Introduction
to
23
is a Smart food.
®
FUTURELIFE is a Smart food because of these 10 reasons.
1.
2.
3.
4.
5.
6.
It is a complete/balanced food.
It contains 55 key nutrients.
®
It contains MODUCARE.
It is free of most common occurring allergens.
It is a low GI meal for sustained energy.
It is a convenient food to be had as a meal/shake and can be
mixed with milk/water.
7. It works in your gut to aid digestion and absorption of important
nutrients.
8. It uses a unique cooking process and DNA.
9. It stays fresher for longer.
10.It is for everyone.
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contains 55 key nutrients.
2
25 Vitamins
and
Minerals
100% NRV’s for
All Vitamins and
most Minerals
19
Amino Acids
Dietary
Fibre
Omega 3+6
Fatty Acids
Prebiotics
(Inulin)
Lecithin
25
10
is for everyone.
4
• Anyone in the family over one year of age.
• Active people and elite athletes.
• People living with Diabetes.
• Pregnant and lactating woman.
• People suffering from various medical
conditions, IBS, immune compromised,
swallowing difficulties, allergies, ADHD.
8
26
currently being 4supplied
118 to:
12
ORGANISATIONS
SCHOOLS
St Andrews College
Pretoria Boys High
St Johns College
And others
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Smart food range.
4
118
12
17
500g and 1.25KG
Banana
Chocolate
Original
Strawberry
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CRUNCH range.
4
425g
Original
Chocolate
118
12
17
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and health organisations.
4
118
12
17
Endorsed by:
Working closely with:
30
High Protein