Balance your Meals to Balance your Life

1. Balance your Meals to Balance your Life Lara Mountjoy Registered Dietician

2. 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

3. Components of Food

4. Macronutrients

5. 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….

6. 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, short-lasting 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

7. 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 • 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

8. 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

9. 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

10. Micronutrients

11. 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

12. Fibre & Fluid

13. 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

14. Boosting our Metabolism

15. Balancing your meals

16. Balancing your Meals Tips to Balance your meals • 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

17. 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

18. 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

19. 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

20. Let’s Shop • Choose foods with these logos • When Grocery shopping: • Never go hungry • Always go with a predetermined list

21. What can eating right do for us? • Facilitate with Weight Management through stable blood 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. • 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. • It works in your gut to aid digestion and absorption of important nutrients. • It uses a unique cooking process and DNA. • It stays fresher for longer. • It is for everyone. ®

24. 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. is for everyone. 10 4 8 • 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.

26. currently being supplied to: 4 12 11 8 ORGANISATIONS SCHOOLS St Andrews College Pretoria Boys High St Johns College And others

27. Smart food range. 4 17 12 11 8 500g and 1.25KG Banana Chocolate Original Strawberry

28. CRUNCH range. 4 17 12 11 8 425g Original Chocolate

29. and health organisations. 4 17 12 11 8 Endorsed by: Working closely with:

30. High Protein

31. Thank you! Questions???