3/15/2019

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Eating for Health

Lee Hyrkas, RD, CD, NASM-CPT

Registered Dietitian

Performance Nutrition Specialist

Credentials:

• Registered Dietitian (RD)

• Certified Diabetes Educator

• Certified Personal Trainer (CPT)

• National Academy of Sports Medicine

Education:

• University Wisconsin Green Bay (UWGB)

• Bachelor of Science in Human Biology

• Emphasis: Nutritional Science/Dietetics

Contact Info:

• Lee.hyrkas@bellin.org or 920-430-4728

Lee Hyrkas, RD, CDE, Performance Nutrition Specialist

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Today’s Agenda

• Barriers to Healthy Eating

• Balancing Meal & Snacks

• Hot Topics

Not tackling your home food environment.

Tips:

Clean out cabinets, fridge and freezer of trigger foods.

Place fun foods in hard to see places.

• Back of cabinets, downstairs, etc…

Designate cabinet and fridge space for your healthy

snack options.

• Put these snacks in easy to see places.

Barrier #1

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Focus on Whole Food

Whole

Food

Slightly Processed

Heavily Processed

Failing to plan!

Tips:

• Start with lunch or dinner meals.

• Utilize websites, apps or family members.

• Keep it simple!

Barrier #2

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Meal Planning TipsPick 1-2 days per week for meal prep. • Example: Sunday & Wednesday

Perform marathon cooking.• Cook meats, vegetables and grains in large batches

Pre-portion meals into microwavable containers. • May reduce daily stress

Write down go to meals & snacks on index cards.• Try to come up with at least 2-3 go to meals for breakfast,

lunch and dinner.

Recipe Resources • Supercook.com

• Run Fast. Cook Fast. Eat Slow. Cookbook

• Skinnytaste.com

• Hungry-girl.com

• Pinchofyum.com

• Fitmencook.com

• Budgetbytes.com

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Frozen Entrees Easy pre-portioned option.

Companies have improved taste and quality.• Minimal preservatives, lower salt, higher protein, more vegetables

What to look for? • High protein (~15 grams or more)

• Higher fiber (~2-3 grams or more)

• Lower salt (~500-800 mg)

Add more fruit and vegetables on the side.

Not taking advantage of tracking.

Tips:

• Myfitnesspal, Lose It, Cronometer, FitGenie

• Track weekends or difficult parts of the day.

Barrier #3

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Allowing one flat tire to throw off your whole day.

Tips:

• Don’t let one off snack ruin all your hard work.

• Fix the tire at your next snack and move on.

Barrier #4

Not taking into account calories from snacks.

• Many individuals consume 300-500 calories at snacks.

Tips:

• Challenge yourself to limit snacks to 200 calories.

• Consider tracking your snack habits.

Barrier #5

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~100 Calorie Swaps X 12 oz. can soda

X 10 oz. fruit juice

X 1.75 oz. bag chips

X King-size candy bar

X Flavored coffee creamer

X Ice cream bar

X 2 slices bread

X Full-fat salad dressing

X 1 cup vanilla yogurt

X 1/3 cup trail mix

X Sausage stick

X Tuna packet in oil

X Medium smoothie (pre-made)

Sparkling water or Protein2O

1 medium piece fruit

17 PopCorners or 100 cal bag popcorn

Protein bar

Protein drink

15-20 frozen grapes or halo top

1 Flatout wrap or low carb tortilla

Bolthouse Farms yogurt dressing

5.3 oz. Greek or light yogurt

100 calorie nut pouches

Lean jerky (Simply Snackin’)

Tuna packet in water

Homemade protein smoothie

Balancing Meals Include at Least 3 Food Groups:

Lean Protein

• Chicken, lean beef, fish, eggs, beans, etc…

Quality Carbohydrates

• Sweet potatoes, sprouted/whole grains, etc…

Fruit & Vegetables

• Apples, salad greens, broccoli, berries, etc…

Healthy Fats

• Nuts, olive oil, avocados, fish, etc…

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Variety is Crucial!!May prevent taste fatigue.

Increases the variety of micronutrients consumed. • Vitamins, minerals, antioxidants, etc…

Look forward to your next meal or snack. • Breaks the monotony

Include 2-3 different foods from each food group weekly. • Beans, loin roast, skinless chicken thighs

• Kale salad blend, cucumbers, carrots

• Red potatoes, oatmeal, sprouted grain English muffins

• Avocados, almond butter, walnuts

Keep it Simple!• Chicken

• Fish & seafood

• Lean beef

• Eggs or egg whites

• Peanut butter or nuts

• Dairy (milk, yogurt, cheese)

Lean

Protein

• Apple, bananas, oranges

• Fruit cups or squeeze pouches

• Salads

• Carrots

• Cauliflower, broccoli, etc.

• Mixed vegetables

Fruit & Vegetables

• Whole grain breads and bagels

• Whole grain noodles and rice

• Granola

• Corn tortillas and wraps

• Potatoes, peas and corn

• Whole grain waffles/pancakes

Quality Carbs

Sample Dinner Meal

*3-4 oz. chicken or fish

*1 large salad with dressing and fruit

*1 cup rice or grain

*8 oz. milk or nut milk

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Simplify BreakfastMeal 1: (Protein Oatmeal)

• 1/2 cup dry oatmeal cooked

• 1/2 scoop chocolate whey protein – mix into cooked oats

• 1 banana, sliced – topping for oatmeal

• 1 Tbsp. peanut butter – mix into cooked oats

Meal 2:

• 1-2 Kodiak Power Waffles

• Sunbutter or peanut butter

• Glass of milk or yogurt

Meal 3:

• 1-2 slices whole grain toast with peanut butter and banana

• Glass or milk or small container Greek yogurt

Meal 4:

• 2 baked eggs with peppers and spinach

• 1 cup melon

Go Carbs

• Whole grain bagels or mini bagels

• Kodiak pancakes or Kodiak waffles

• Whole wheat or bean pastas

• Whole grain breads (≥ 2-3 g fiber)

• Sprouted grain breads or rye breads

• Oatmeal or cream of wheat

• Quinoa

• Brown rice or wild rice

• Rice cakes

• Whole grain crackers (Nut-Thins, Good Thins)

• Lower sugared cereal (<9 g sugar)

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Grain Alternatives (Gluten Friendly)

Quality Sources of Carbohydrates:

• Dairy (milk, yogurt, Kefir)

• Beans (black, kidney, lentils, etc.)

• Fruit (fresh, frozen or canned in juice)

• Starchy vegetables (whole potatoes, peas, corn, squash)

• Beans (kidney, black beans, lentils)

• Edamame (soy beans)

• Amaranth, millet, buckwheat

Whoa Carbs(choose less often)

Soda

Energy drinks

Flavored coffee drinks (cappuccino)

Candy

Cookies, cinnamon rolls, etc.

Cakes, brownies, pies, fry bread, etc.

Ice cream or sherbet

Jello® or pudding

French fries or onion rings

Chips

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Easy Carb OptionsMicrowavable types of rice or grains.

Stock-up on easy to make carbs.

• Fruits, potatoes, whole grain breads, wraps, mini bagels, edamame, whole grain waffles, oatmeal, granola, etc…

Photos courtesy of Google images

The Scoop on Produce

Provide health promoting nutrients.

• Potassium, magnesium, calcium, nitrates, vitamin C, B vitamins, iron

Nutritional Powerhouses

• Beets, kale, leafy greens, carrots, celery, cabbage, radishes, kohlrabi, broccoli, cauliflower, peppers, cucumbers, onions, beans, sweet potatoes, tart cherries, watermelon, bananas, kiwi, dates, berries, mango, oranges, avocados

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Easy Produce Options Have more of these options around the house.

• Steam bag veggies, frozen fruit, spiralized veggies, riced veggies, mashed cauliflower, canned veggies/beans, etc…

Photos courtesy of Google images

Quality Protein (0.5 – 0.7 g/lb./day)

Choose lean protein sources. (20-30 grams per meal)

• Loin, tenderloin, round cuts meat

• Lean ground meat (90/10, 95/5)

• Skinless chicken or turkey

• Pork chops or pork loin

• Fish and seafood

• Eggs or liquid egg whites

• Dairy Products (milk, yogurt, cheese)

Reduce fatty types of meat. (low in protein)

• Pepperoni, sausage, bacon, greasy meats

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• Calories = 1,148

• Fat = 88 g

• Saturated Fat = 34 g

• Protein = 76 g

Ingredient Swap

• Calories = 792

• Fat = 44 g

• Saturated Fat = 16 g

• Protein = 92 g

Save 356 calories and 44 grams fat!

80/20 ground meat – 1 lb. 90/10 ground meat – 1 lb.

Meat Alternatives (Vegetarian Friendly)

Quality Sources of Non-Meat Protein:

• Low-fat dairy (milk, yogurt, cheese)

• Soy milk or yogurt

• Eggs or egg whites

• Nuts or peanut butter

• Beans (kidney, black beans, lentils)

• Tofu or edamame (soy beans)

• Quinoa or bean pastas

Rich in fiber, calcium, iron and zinc

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Pair Carbs with ProteinUse tuna or salmon pouches for quick protein option.

Stock-up on easy to make protein.

• Greek yogurt cups, cottage cheese, milk, string cheese, edamame, nuts, nut butter, Kefir, hardboiled eggs, etc…

Photos courtesy of Google images

Quality Tested Protein Supplements

•Optimum Nutrition® Gold Standard Whey Protein

•Ascent® Whey

•Muscle Milk® 100% Whey Protein

•EAS® 100% Whey Protein

•Vega Sport® Protein

•Tera’s Whey

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Healthy Fats(0.3 – 0.5 g/lb./day)

Nuts & Seeds

• Almonds, walnuts, pistachios

• Peanut butter, almond butter

• Flax, hemp, chia, sunflower seeds

Oils

• Extra virgin olive oil, avocado oil. peanut oil, canola oil,

flax seed

Others

• Avocado, fish, olives, yogurt based dressings, butter

made with olive oil

Sample Meal Ideas Meal 1:

• Container of Greek yogurt (5.3 oz.) (protein)

• 1/4 cup low-fat granola (quality carb)

• 1 fruit cup (peaches, mixed fruit, etc.) (fruit)

• 1/4 cup sunflower seeds (protein, healthy fat)

Meal 2:

• Peanut butter and banana sandwich on whole grain bread (protein, quality

carb, fruit, healthy fat)

• 1 cup carrot sticks with dip (vegetable)

• 1 container of Greek yogurt (protein)

Meal 3: (Bean & Grain Bowl)

• 1 cup cooked quinoa (quality carb)

• 3/4 cup beans (protein/quality carb)

• 1/2 avocado (healthy fat)

• 1 cup raw or cooked vegetables (vegetable)

• 8 oz. milk alternative

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Signs of Under Hydration

• Dark urine

• Small volume of urine

• Elevated heart rate

• Headache

Water Enhancers & Alternatives

True Lemon® Drink Packets

LaCroix® or Bubbly® Water

Good Earth® Tea

Tart Cherry Juice Cocentrate

Stur® Water Enhancer

Infused Water

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• 20 oz. Coke® - 240 cals

• 1.75 oz. bag Doritos® - 240 cals

Smart Snacking

Total: 480 calories

• 3/4 cup cottage cheese - 120 cals

• 1 cup diced pineapple - 140 cals

Total: 260 calories

Nutrient Poor Nutrient Rich

On the go Snacks• Fruit (kiwi, oranges, etc.)

• Veggies (celery, broccoli, etc.)

• Dried fruit (dates, raisins, etc.)

• Squeezable fruit pouches

• Homemade energy bites

• Mini bagels or English muffins

• Homemade granola bars

• Roasted chickpeas or edamame

• 100 calorie nut pouches

• Bottled protein drinks

• Greek yogurt cups

• Lean jerky

• Protein powder

• Trail mixes (fruit, nut, cereal)

• Rice cakes

• Oatmeal packets

• Natural fruit bars

• Natural peanut butter

• Protein bars or protein chips

• Low carb wraps or Flatout wraps

• Hummus or guacamole cups

• String cheese

• Cottage cheese

• Boiled eggs

• Kefir

• 100 calorie bags popcorn

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Additional Ideas Snack 1:

• Tuna Packet

• 5 whole grain crackers (Good Thins, Triscuit, etc…)

Snack 2:

• 1 string cheese or 5.3 oz. container Greek yogurt

• 1 cup grapes or cherries

Snack 3:

• 10-15 pretzel twists or 1-2 rice cakes

• 1-2 Tbsp. peanut butter

Snack 4:

• Turkey on cheese roll-up

• Veggies with hummus or guacamole

Healthier Desserts Pre-portioned ice cream bars or ice cream cups

Sugar free pudding or Jell-O®

Graham crackers with peanut butter

Chocolate dipped fruit

Frozen fruit bars

Flavored yogurts

Homemade hot chocolate

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Pre-Exercise Nutrition

Protein CarbsPeak

Performance

Pre-Exercise Snacking (~1-2 hours prior)

Carbohydrates: ~30-60 grams

Protein: ~10-20 grams

Sample Meals:• Mini bagel with 1 Tbsp. peanut butter

• Banana, Greek yogurt cup

• 1/4 cup trail mix (dried fruit, nut and cereal), string cheese

• 2 graham crackers with almond butter, small glass of milk

• Whole grain English muffin with 1-2 eggs

• 1/2 cup oatmeal with peanut butter or yogurt mixed-in

• 5-8 dates filled with nut butter or almonds

• Homemade protein smoothie or 8-10 oz. juice mixed with protein

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Recovery Nutrition

Protein CarbsOptimal

Recovery

Post-Exercise Meal

Aim for ~20-30 grams of lean protein. • 16 oz. milk (16 grams)

• 4 oz. meat, fish or chicken (27 grams)

• 2 eggs (14 grams)

• Container Greek yogurt (14 grams)

Include ~30-60 grams of quality carbs.

• English muffin (30 grams)

• Large piece of fruit (25 - 30 grams)

• 1 cup rice or noodles (45 grams)

• Large sweet potato (40 grams)

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Recovery Drink Ideas

Milk or chocolate milk (10-16 oz.)

• Eat a piece of fruit on the side.

Protein Coffee

• Coffee mixed with a bottled protein drink

Bottled Protein Drink (EAS, Premier Protein, etc.)

• Eat a piece of fruit on the side.

1 scoop 100% whey protein + 8 oz. milk or water

• Eat a piece of fruit on the side.

•Small bottle of Kefir + piece of fruit

Sample Recovery Meals Meal 1:

• 2 eggs or 4-5 egg whites

• 1 large banana

• 1 cup oatmeal (steel cut)

Meal 2:

• 2-3 tacos with lean ground beef (90/10)

• Shredded cheese, Greek yogurt, salsa – taco toppings

• Large salad or vegetables with dip

Meal 3:

• 1.5 - 2 cups casserole

• Roasted vegetables or large salad

• Dish of fruit

• Glass of milk, yogurt or milk alternative

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Iron Boosting Tips Consume iron rich foods daily.

• Beef, chicken, fish, pork and wild game

• Fortified cereals, oatmeal, beans, nuts

• Eggs, peanut butter, dried fruit, molasses

• Green vegetables (include vitamin c rich foods)

Avoid coffee or tea around meals.

• Interferes with iron absorption

Cook with cast iron skillets.

Important Takeaways

Focus on breaking your barriers.

Balance meals and snacks with quality fuel.

• Lean protein, go carbs, fruits, veggies & fats

Fuel before and after exercise.

Listen to your body!