Nutrition

Class 2: Whole Foods/Plant Strong

TAKE 3 CALMING BREATHSTAKE 3 CALMING BREATHS

WHY WHOLE FOODS?

What is so great about plant foods?

“Bang For Your Buck”(Nutrient Density)

• From this day forward, food that enters your mouth should have some benefit to you.

• Pretzels have no benefit• Treated by the body as sugar

Increasing inflammation Disease

• Just because food is low in calories does not mean it won’t “age” you.

• GOAL: Provide the GREATEST amount of NUTRIENTS with the least amount of calories.

Low in calories and high in fiber – making them one of the most nutrient dense foods around.

Keep the peels on whenever possible – lots of insoluble fiber as well as lots of healthy nutrients.

Eat the rainbow! The more vibrant and deep the hue, the better it will be for you.

Enjoy non-starchy vegetables in unlimited quantities.

Fruits & Vegetables:the ULTIMATE bang for your nutritional

buck

Choose High Fiber, Nutrient Rich Foods!

HANDOUT

ThedaCare Optimal Nutrition Guidelines

Processed VS. Whole

• 120 calories• 0 grams Trans Fat• MSG Free

• 450 mg of sodium• Low Fat

• 65 calories• 0 sodium• 3 grams of Fiber• Vitamin A, C, phytochemicals

Which has more bang for your buck???

VS.

• 100 Calories• 100 mg Sodium• 4 gm Fiber• 5 gm Protein

• 120 Calories• 306 mg Sodium• 1 gm Fiber• 3 gm Protein

VS.

• 130 mg of flavonoids per 8 oz serving

• Zero Calories• Zero Fat• 4 mg Caffeine per 8 oz

• 240 Calories• 75 mg Sodium• 65 grams sugars• 30-55 mg Caffeine per 12 oz

Not Here to Count Calories

• Calorie counting is not a “real” way to go through life

• Eat foods as grown, in their most natural form

• Follow appropriate portion sizes

ELIMINATE These Foods From Your Diet:

• Saturated Fat• Animal products

• More legs = more saturated fat• Chicken, Fish, and Turkey are better choices

• Plant products• Tropical oils such as coconut, palm, and palm kernel

• Trans Fat – Anything with hydrogenated oils • Cookies• Crackers• Cakes• Margarines• Commercial baked items• Pre-packaged foods

AVOID These Foods In Your Diet:

• Added Sugars and Syrups

• Any Food that is not 100% Whole Grain

• First ingredient should have“100% whole grain” or “100% whole wheat”

• Other whole grains include:• Brown Rice• Quinoa• Whole Oats• Rye• Barley• Corn

The amount of food you eat is as important as what you are eating.

Practice measuring your food.

Soon you will learn to “eye” appropriate portions. Use Lifestyle 180 portion control guide.

Chew well and eat slowly.

Do You Know How Much You are Eating?

Big Plate vs. Small Plate

Short-term Gas/bloating Cramping/constipation Headaches

Long-term Fewer ups and downs Desire to eat more frequently Sustained energy throughout the day Weight loss

16

Plant Strong Side Effects

Big Mac Meal

Big Mac 540 calories 25 gm protein 29 gm fat

Fries 380 Calories 5 gm protein 19 gm fat

Soda 200 calories 0 gm proteinTOTALS: 1130 calories, 30 gm

protein, 48 gm fat, 1240 mg sodium

Plant Power

Bean burrito 200 calories, 15 gm

protein, 3 gm fat Broccoli (1 cup)

30 calories, 2.5 gm protein, 0.3 gm fat

Raspberries(1 cup) 64 calories, 1.5 gm protein,

0.8 gm fat Soy milk (1 cup)

70 calories, 6 gm protein. 1.5 gm fat

TOTALS: 364 calories, 25 gm protein, 3 gm fat, mg sodium

Forks Over Knives Trailer

Forks Over Knives