Nutrition + The fit = Winning combination

1. Nutrition + The fit = Winning combination Emilie Fielder MS, RD, LD Registered Dietitian

2. Winning combo of nutrition • What are nutrients? • Nutrition basics • Eating right for today’s busy adults • Smart eats at work • Easy, nutritious grocery shopping

3. What are nutrients? • 6 total nutrients • Carbohydrates (CHO) • Fat • Protein • Vitamins • Minerals • Water

4. Nutrients • Healthy balanced diet: • Fat: 20-35% • Carb:45-65% • Pro:10-35% • Energy yielding nutrients • Carb: 1g=4kcal • Protein: 1g=4kcal • Fat: 1g=9kcal • Alcohol: 1g=7kcal

5. Carbohydrates • Primary fuel source at a low cost for the body • Brain and RBC primary source of fuel • Storage form of energy in body • Glycogen in liver and muscle

6. Carbs are not the enemy! • Source of dietary fiber • Fruits, veggies, grains, beans • Source of vitamins and minerals • Whole grains, beans/legumes, fruits, veggies • Eventually broken down into glucose, galactose, fructose • To be used for energy

7. Benefits of fiber • 25-30g/day • Maintain ideal body weight • Improved laxation • Prevent and treat GI diseases • Improve glucose tolerance and aid in treatment of diabetes • Decrease blood cholesterol & reduce CHD • Reduce risk of certain cancers (breast and colon)

8. Fiber Sources • Oatmeal • Bran • High fiber granola bars, cereals • Apples • Potatoes *anything that takes a long time to chew probably has more fiber

9. Functions of fat • Energy (both immediate and stored) • Structural component of membranes • Keeps skin and hair healthy • Provides essential fatty acids • Fat soluble vitamins and way to absorb fat soluble vitamins

10. Essential fatty acids • Omega 3 (1.5g/day) • Flaxseeds, nuts, seeds, soybeans, cold-water fish, cod liver oil, avocadoes , EVOO • Omega 6 (15g/day) • Vegetable oils, organ meats *Eat cold-water fish at least 2x/week

11. Functions of essential fatty acids • Constituents of cell membranes • Prevent damage to DNA • Help fight infection • Fetal growth and development • Normal skin • Prevention of eczema, skin lesions • Cholesterol metabolism, reduced risk of high blood pressure

12. All things in moderation • High fat diets associated with • Obesity • Diabetes • Cancer • CHD • Gallbladder problems • Fatty liver disease

13. protein • Source of amino acids • Used for energy or converted to carbs • Incorporate into body proteins • Could store excess as fat

14. Protein requirements • RDA: .8g/kg • Age: higher needs in growth, lower in elderly • Pregnancy & lactation: increase • Exercise: increase • 1.4-1.6g/kg

15. Good sources of protein • Lean Meats, Fish, Poultry • Dairy products • Greek yogurt, milk, low-fat cheese • Some whole grains • Soy products • Nuts, seeds, legumes

16. Vitamins and minerals • Do not contribute calories but are essential to the body

17. Vitamins and minerals • Fat-soluble • Vit A • Vit D • Vit E • Vit K • Bone formers • Calcium • Phosphorus • Magnesium • Vit. D • Vit. K

18. Vitamins and minerals • Trace Minerals • Zinc • Copper • Iron • Chromium • Iodine • Selenium

19. Vitamins and minerals • Antioxidants • Vit. C • Vit. E • Selenium • Vit. A/B-carotene

20. Vitamins and minerals • B-Complex (water-soluble) • B-1 Thiamin • B-2 Riboflavin • B-3 Niacin • B-5 Pantothenic Acid • B-6 Pyrodixine • B-7 Biotin • B-9 Folate (folic acid) • B-12 Cobalamin

21. electrolytes • Involved in water balance, acid-base balance, osmotic equilibrium • Na (Sodium) • Chloride • Potassium • Magnesium

22. Label reading

23. Portion sizes • 1 lightbulb • ½ c rice • ½ c icecream • 2 hands cupped • 1c salad • 1c cereal • 1 hand cupped • ½ c pasta • ½ c cooked veggies • Palm of hand • 3oz protein foods (chicken, fish, turkey) • 2 thumbs • 1T peanut butter, cream cheese, condiment

24. Determining caloric needs • Mifflin St. Jeor equation • Female: TEE (female)={10W+6.25H-5A-161}*SF • Male: TEE (male)={10W+6.25H-5A-5}*SF • SF: Sedentary:1.2Light activity: 1.375Moderately active: 1.55 Very active: 1.725Extremely Active: 1.9

25. Balanced diet • Healthy balanced diet: • Fat: 20-35% • Carb:45-65% • Pro:10-35% • Energy yielding nutrients • Carb: 1g=4kcal • Protein: 1g=4kcal • Fat: 1g=9kcal • Alcohol: 1g=7kcal

26. Winning combo of nutrition • Plan ahead! • Set aside 10min to menu plan for the upcoming week • Aim for 5-6svg of fruits & veggies/day • Chop chopchop • Chop up veggies the night before and put in ziplock baggies for the next day • Keep healthy snacks on hand • Almonds, walnuts • Dried or fresh fruit

27. Smart eats at home & work • Eats • Almonds • Walnuts • Dried fruit • Read labels! • Greek yogurt • Veggies • Fruit • Peanut butter spread on ww crackers • Homemade popcorn • Drinks • Peppermint tea • Green tea • White tea • Iced water w/lemon • Low-fat milk • Brewed herbal tea

28. Grocery shopping

29. Grocery shopping • Shop around the edge of the store • Make a list and only buy what’s on the list • Do your shopping when you’re full • Avoid canned, processed, frozen meals • When reading labels, if you can’t pronounce an ingredient-put it back!

30. Grocery shopping • Pay attention to food labels • Look for whole grain, high fiber, no added salt foods • When making your grocery list make sure to include enough fruits and veggies • Shop for easy to prepare items that you know that you will eat

31. Eating out successfully • Think grilled, baked, boiled, not fried • Hold the mayo • Order salad dressing on the side • Vinegar based dressing usually best • Share meal with a friend • If ordering pasta, ask if multigrain is available • Ask for a to-go box right away, put ½ in box and underneath chair as to not be tempted to overeat

32. Sports nutrition simplified • Eat 5-7 small meals often throughout the day; do not skip meals. • Include a whole grain carbohydrate and a lean protein/healthy fat with all meals and snacks to increase satiety. • Use the plate rule for portion sizes (¼ plate carbohydrate, ¼ plate protein, ½ plate vegetables) and eat until satisfied, not full/stuffed. • Choose whole, high-fiber grains as your carbohydrate choice (breads, bagels, tortillas, cereals, granola bars, crackers, pastas, rice, etc.).

33. Sports nutrition-simplified • Choose lean proteins (pull skin off chicken, trim visible fat, and do not fry). • Choose low-fat dairy items. • Increase intake of healthy fats (peanut butter, nuts, seeds, flaxseed, olive oil, salmon/tuna) and decrease intake of saturated fats (fried foods, baked/packaged goods, and white, thick, creamy sauces/spreads). • Increase non-starchy vegetable intake at meals and snacks.

34. Pre-Exercise Meal timing: 3-4 hours before exercise • Meal composition: High in low-glycemic carbohydrate and lean protein, low in fiber and fat • Meal hydration: Four hours before activity, consume 5 mL/kg to 7 mL/kg (2 mL/lb to 3mL/lb) or 17 oz to 20 oz water or sports drink • Snack timing: 30 minutes to 1 hour before exercise Snack composition: High in carbohydrate, moderate in protein, low in fat and fiber Snack hydration: 5 oz to 10 oz water or sport

35. During exercise Carbohydrate intake should begin shortly after the onset of activity if lasting over 1hr • Timing: Consume 30 g-60g carbohydrate/hr spaced every 15-20 minutes (after 45min of activity) • Composition: High-glycemic carbohydrate such as sports drinks/gels/blocks/beans, fruit, high-carbohydrate bars with moderate protein, crackers, etc. • Hydration: Dependent on sweat rate- Average: 5 oz to 10 oz water or sports drink every 15-20 minutes • Sports drinks should contain 6% to 8% carbohydrate • Replace electrolytes lost via sports drink or foods high in sodium/potassium

36. Post exercise • Snack timing: Within 30 minutes post-exercise • Snack composition: 4g:1g ratio of high-glycemic carbohydrate to lean protein • Recommended amount: 1.0 g to 1.5 g carbohydrate/kg • Meal timing: 2 hours after exercise (Continue meals in 2hr intervals up to 6 hrs) • Meal composition: High in low- to moderate-glycemic carbohydrate and lean protein, low in fiber and fat • Recommended amount: 1.0 g to 1.5 g carbohydrate/kg • Hydration: 16 oz to 24 oz water or sports drink for every pound lost during exercise

37. Questions??

38. Goal setting • SMART Goals • S (specific) • M (measurable) • A (attainable) • R (realistic) • T (timely)

39. Goal setting • Pick 1 thing you know you can achieve and works towards it! • Surround yourself with people that have healthy lifestyles • Ask your close friend or spouse for accountability • Don’t try to change everything overnight

40. Thank you!! YOU can do it!!!