Healthy Eating
and
Nutrition…
Tina Shiver, MS, RD, CFM
Registered Dietitian
OVERVIEW
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THREE KEY INGREDIENTS TO A HEALTHY
LIFESTYLE
WHAT TYPE OF FUEL DO YOU NEED?
FOUR MAIN FACTORS
SUPER FOODS/FUELING YOUR
MITOCHONDRIA
TINA’S TIPS FOR INCREASING MUSCLE AND
LOWERING BODY FAT!
Standard American Diet
% of Calories from a few foods:
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Flour and cereal products: 23%
Added fats: 24% (cooking oils 11.8%, shortening
6.9%, butter 1.2%)
Added sugars 17% ( corn 9.4%, honey 0.1%)
Meat, eggs, and nuts :17%
Dairy: 10%
Fruit 3%
Vegetables 5%
SAD
ENERGY OR INFLAMMATION?
Quick energy followed by “zero
calories”
An Individualized Approach to a
Healthy Food Plan
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Core Food Plan
Cardio Metabolic Food Plan
Elimination Food Plan
*Other’s include GI specific!
Functional Nutrition
Fundamentals
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Individualized Food Plan – Core to Start
Quality and Quantity
PFC-MVP
Phyto-nutrients
Eating for Recovery
What Type of Fuel Do You
Need?
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PROTEIN
LEGUMES
GOOD FATS
NUTS/SEEDS
FRUIT
DAIRY OR DAIRY ALTERNATIVE
STARCHY VEGETABLES
VEGETABLES
Protein
Beef: lean, organic, free-range (ex. Flank steak)
Cheese, cottage 2% or less: ¼ cup – 1 oz.
Cheese, mozzarella: ¼ cup – 1 oz.
Cheese, Parmesan: fresh grated: 2 tbsp. – 1 oz.
Cheese, ricotta: 1/8 cup
Eggs – free range
Fish & Shellfish
Game meats
Continued Protein
Lamb
Poultry, all types: white meat only, dark meat
turkey okay
Soy or veggie burger
Tempeh
Tofu, unsweetened
Legumes
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Black, pinto, navy, kidney, split peas,
edamame, aduki, mung, cannellini,
garbanzo – ½ cup is a serving
Bean Soups – ¾ cup
Hummus – ¼ cup
Split peas, black eyed peas, lentils – ½
cup
Grains
Serving Size – ½ cup cooked or as indicated
Amaranth, Teff or Quinoa
Basmati, Brown or wild rice
Barley, Buckwheat groats or millet
Bulgur (cracked wheat)
Whole oats – 1/3 cup raw or ¾ cup cooked
Whole wheat, spelt or kamut berries
100% whole wheat, spelt, quinoa, kamut pasta
Grains Continued
Whole grain rye crackers, 3 each
Bread: mixed whole grain or 100% whole
rye, 1 slice
Gluten free bread – 1 slice
Whole wheat or gluten free tortilla or pita
Good Fats
Avocado – 1/8th
Coconut Milk: light (3 tbsp.), regular (1.5 Tbsp.)
Oils (all cold pressed): canola, coconut, flaxseed,
grapeseed, extra virgin olive
Mayonnaise made with above oils: 1 tsp.
Olives (8-10 medium)
Vegetable Oil Spread: 1.5 tsp.
Dressings made with above oils – 1 Tbsp.
Nuts and Seeds
1 serving is approximately 100 calories
Almonds or hazelnuts
10-12 whole nuts
Walnut or pecan halves
7-8
Peanuts:
18 nuts
Pistachios
18
Pumpkin, sunflower seeds 2 tablespoons
Nut Butter:
1 tablespoon
Fruit
Apple, 1 medium
Apricots, 3 medium
Banana – 1 small or ½ medium
blackberries & blueberries, 1 cup
raspberries & strawberries, 1 1/2 cups
Cantaloupe, 1/2 medium
Cherries, 15
Figs, 2
Grapefruit – ½
Fruit Continued
Mango, 1/2 medium
Nectarines, 2 small
Orange, 1 large
Peaches, 2 small
Pear, 1 medium
Pineapple – ¾ cup
Plums, 2 small
Tangerines, 2 small
Watermelon, 2 cup
Fruit
Dairy/Dairy Alternative
Nonfat milk – 1 cup
Plain Yogurt – 8 oz.
Buttermilk – 1 cup
Almond milk – 1 cup
Coconut milk – 1 cup
Rice Milk – 1 cup
Soy Milk – 1 cup
Starchy Vegetables
Beets
Winter squash: acorn, butternut: ½ cup
Sweet potatoes or yams: ½ medium baked
Carrots: ½ cup cooked or 2 medium raw or 12
baby carrots
Potato: New potatoes, such as red or Yukon Gold
Rutabaga, parsnips, turnips: ½ cup cooked
Vegetables
Vegetables
Asparagus
Artichokes
Bamboo Shoots
Bean Sprouts
Broccoli, broccoflower
Brussels sprouts
Cabbage
Cauliflower
Celery
Chives, onions, leeks
Cucumber/Dill pickles
Cabbage (all types)
Eggplant
Garlic
Green Beans
Vegetables Continued
Greens: bok choy, escarole, Swiss chard, kale,
collard greens, spinach, dandelion,
mustard greens, beet greens
Lettuce/Mixed Greens: romaine, red and green
leaf
endive, spinach, arugula,
radicchio, watercress,
chicory
Mushrooms
Vegetables Continued
Okra
Peppers
Radishes
Tomatoes
Water chestnuts
Squash, zucchini, yellow, summer, spaghetti
squash
Salsa
Sea Vegetables
Using the Glycemic Index for
Metabolic Balance
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Choosing foods lower on the glycemic
index at each meal will result in:
Controlled blood sugar
 Controlled insulin release
 Better overall metabolic balance
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BLOOD
SUGAR
INSULIN
RELEASE
LOWER GI FOODS
Metabolic
Balance
Quality Versus Quantity
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For carbohydrate foods – the quality
matters as well as the quantity for
optimal metabolic balance
QUANTITY
QUALITY
CARBOHYDRATES
Metabolic
Balance
Using the Glycemic Index to Achieve
Balance
Top to Low GI foods
These foods support normal blood sugar levels
and an optimal insulin response:
 Apples
Oatmeal
 Berries and cherries
Green pea
 Grapefruit
Tomatoes
 Legumes (lentils, beans, peanuts)
 Nuts (almonds, walnuts, soy nuts
 Unsweetened plain yogurt
Top to High GI Foods
These foods can produce harmfully high blood
sugar levels and a high insulin response.
Candy
Breakfast cereals
Cookies
Sweetened soda
Juices with added sugar
Sweet snacks
White potatoes
White bread
Chips
Bagels
Sugar
Quantity of Carbohydrates
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Grains:
Fruit:
Legumes :
*Other Veggies:
1-3 serving per day
2-3 servings per day
1-3 servings per day
1-2 serving per day
*(other veggies: sweet potatoes, carrots,
beets, red/yukon gold potatoes, winter squash)
Quantity of Protein
Quantity of protein:
It depends on how much you are working out, it
depends on your age, height, weight and how
your body metabolizes carbohydrates.
You also want to take a look at whether or not you
are insulin resistant or even hypoglycemic.
Quantity of Fats
At least 4-6 added fats a day!
You do need healthy fats added to your diet!
Your brain is 75% fat, so if you are not
fueling your brain with good fats then this
could create problems down the road!
-dementia
mitochondrial dysfunction
-low energy
-brain fog
Fiber Types
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Soluble
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Insoluble
Soluble Fiber
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Dissolves in water – forms a gel
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Feeds and nourishes intestinal bacteria
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Decreases production of cholesterol
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Slows glucose absorption
Insoluble Fiber
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Does not form a gel in water
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Aids in elimination
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Inactivates many intestinal toxins
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Slows glucose absorption
Sources of Soluble Fiber
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Oats
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Beans
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Peas
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Barley
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Some fruits
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Apples, berries
Sources of Insoluble Fiber
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Wheat and wheat bran
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Whole grains and cereals
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Vegetables
Fiber
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25 grams a day
Helps to increase a sense of fullness in
turn helps with weight loss
Slows and prevents some of fat and
sugars absorption.
Slows the digestive process because the
body has to work harder to digest it.
6 Steps to Getting More
Phytonutrients
6 Steps to Getting
Phytonutrients
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Aim for 9-13 Servings of Plant Foods Daily
Eat the Rainbow of Colors
Vary Your Choices
Maximize Combinations
Know Your Phytonutrients Sources
Be Creative with Substitutions
Eating for Recovery
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20 grams of protein within 30 minutes of
working out
Making sure you are taking in enough
carbohydrate/protein ratio…
Fueling with foods that are going to calm
the inflammation.
Be careful about alcohol after working out!
Skeletal Muscle
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Full of mitochondria, insulin and leptin
receptors.
It’s the body’s fat burning furnace and is a
blood sugar sponge!
Muscles support our resting metabolic rate
Key Foods Support Healthy
Mitochondria
Also known as “Super Foods”:
1. Avocado
2. Spinach
3. Seaweed
4. Pomegranate
5. Blueberries
6. Broccoli
7. Grass Fed Buffalo/Beef
8. Wild Alaskan Salmon
9. Almonds
10. Coconut Oil
11. Olive Oil
12. Green Tea
Meal Timing/Meal Frequency
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Grazing vs gorging
Not skipping meals
Eating in a regular rhythmic pattern
Drinking fluids in between meals
Making sure you are balancing out the
carbohydrate/protein/fat ratio
Balancing Your Plate
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Divide your plate into 3 sections:
50% is vegetables, salad
 25% is mixed whole grains or starch
 25% is protein source – poultry, fish,
beans, soy products
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Whole
grains
Veggies
Protein
Tina’s Tips for Increasing
Muscle Mass and losing Fat!
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Increase fiber intake
Drink 8 8-oz. glasses of water/daily
Eat healthy fats
Eat three meals and two snacks daily
Eat every 2-3 hours
Include carbohydrate and/or fat and protein at each meal
Eat Organic whenever possible
Include at least one of the super foods in your diet daily!
Blog/Facebook Page
Please go www.tinashiver.com and click
blog to view more recipes and tips.
The facebook page is Lighten Up Inc. where
you will also find a lot of tips!