Eating Tips For Health &
Longevity
Eating Tips For Health &
Longevity
Claire Mademann, RD, LDUCCS Sport Nutrition Graduate Student
[email protected](719) 255-8076
Claire Mademann, RD, LDUCCS Sport Nutrition Graduate Student
[email protected](719) 255-8076
We Can Decide How we Age…We Can Decide How we Age…• 30% Genes• 70% Lifestyle
– Healthy Eating– Physical Movement– Brain Exercise
NUTRITION CONFUSION!NUTRITION CONFUSION!
• Back to basics• Understandable, individualized, & easy to remember• Visual representation• Address:
– Preferences– Barriers– Portions– Timing– Fine tune for specific health issues or goals– Mindfulness – Reconnect with hunger cues– Supplements, if appropriate
Re-evaluation of How to Present Nutrition Recommendations
TIP 1: Balance Your Meals - “Puzzle Pieces”TIP 1: Balance Your Meals - “Puzzle Pieces”PROTEIN (~10-20%) “PALM”
(take up to 4 hours to digest)CHO / STARCHES/STARCHY VEG’S
(45-60%) – “1/2 -2 FISTS”(take 2 hours to digest maximum) => sugar
HEALTHY FATS ~20-30% -” THUMB”(take up to 4-5 hours to digest)
(Mono/Poly/Omega’s are best)
Boneless/skinless chicken or turkeyPork loinBeef: loin, round, flank, 97% lean burgerTurkey burgerTurkey baconFish filetsTunaSushi (Nigiri or Sashimi are leanest)Eggs (whites or eggbeaters preferably)Protein powders (Protein “Isolate” is most absorbable) BisonElk
Vegetarian proteins:Tofu or Tofu crumbles (beef / chicken flavors)Texturized vegetable proteinSeitanTempehBraggs Liquid Amino AcidsEdemame / Soybeans (dried & fresh)Starchy beans (beans / legumes + rice/grain
= a complete protein)Nuts and Nut buttersSeedsCottage cheese Plain Greek YogurtCheese
*items in BOLD fall into more than 1
Carbs/Grains(look for >3g of fiber and <6g sugar)
Oatmeal – choose 100% whole grain / steel cut oats Cereals Whole grain pancakes/waffles Wheat crackers Pasta – choose whole wheatRice – choose brown/wild riceBarley, Lentils, Bulgur, Couscous, lentils, etc…Quinoa Breads/tortillas/pitas – 100% whole wheat or grain or corn tortillasChips and sweets also fall into this category
Starchy Beanskidney, pinto, garbanzo, etc & hummus
Starchy VegetablesBig Squash (ones that require cooking –pumpkin/acorn)Potato (sweet, yam, Okinawain, white, red)Corn & Peas
Focus on Complex Carbs 70% of the time
FRUITSServings: 2-3 daily (use for Breakfast & snacks)
Fruit – all varieties “Choose fresh & frozen”
DAIRY2-3 daily (good for Breakfast & snacks)
Milk (1% or skim), Yogurt (reduced fat),Soy milk, Almond Breeze, Rice / Coconut milk
PestoOlive oil (oils = 1 tsp) Peanut oilSesame oilCanola oilCoconut OilEarth Balance Butter/Ghee (1 tsp / meal)Nuts & Nut butters (1/4 c or 2 Tbsp)Flax seed (ground) (1-2 Tbsp)Pine nutsAvocado (1/8 avocado = 1 serving of fat)Salad dressings: Olive oil & Vinaigrettes are great choices (1-2 Tbsp)____________________________________
NON-STARCHY VEGGIESServings: Unlimited
Asparagus BroccoliCauliflower Brussels SproutsLettuce SpinachOnions Bell PeppersMushrooms CabbageBok Choy CucumberCarrots EggplantTomatoes RadishesZucchini CeleryCollard Greens KaleGarlic Swiss ChardGreen beans ArtichokesWatercress Sprouts“Greens” Wheat Grass
Julie’s Plate “Puzzle” MethodJulie’s Plate “Puzzle” Method.
Non-Starchy Vegetables“Unlimited”
Fresh / FrozenLean Proteins
25%
Carbs/Starches/Starchy
VegetablesWt loss: Use ½ fist
Wt Main: Use 1 whole Wt Gain: Use 1 ½-2
Healthy fats
“tip to full
thumb”
FruitsFRUITS (Breakfast & Snacks)•Medium fruit•Fresh or frozen best
~2-3 servings/day
DairyDAIRY (Breakfast & Snacks)•8 oz milk or mild substitute•yogurt, cheese
~2 servings/day
Plate ComparisonPlate Comparison
>800 calories & 30g fat 350 calories & < 5g fat
Tip 2:Visualize
yourportions so you can practice “portion
control” in any
environment
Tip 2:Visualize
yourportions so you can practice “portion
control” in any
environment
“Full Trigger”
Tip 6: Increase Fiber• Fiber expands in your
stomach and fills you up on less calories
• Helps keep cholesterol & blood sugar in check
• Aids in digestion
• Consume both soluble & insoluble
TIP 7:
Questions?Questions?
Thank You & Have a Healthy
Day!
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