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Nutrition 101

Nutrition 101. Linda S. Nikolakopoulos MS,RD,LDN,CDE Dietitian Newton-Wellesley Hospital Center for General & Weight Loss Surgery Newton, MA. Healthy eating. Eating healthy is important both before surgery and after

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Nutrition 101

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  1. Nutrition 101 Linda S. Nikolakopoulos MS,RD,LDN,CDE Dietitian Newton-Wellesley Hospital Center for General & Weight Loss Surgery Newton, MA

  2. Healthy eating • Eating healthy is important both before surgery and after • Making the right food choices is important for losing weight and even more important for keeping the weight off long-term

  3. What is healthy eating? • In order to make the best food choices, it is necessary to understand what healthy eating means.

  4. Macronutrients • There are 3 macronutrients that make up a healthy diet: • 1. carbohydrates • 2. proteins • 3. fats

  5. Carbohydrates • Carbohydrates are the body’s main source of energy, so should be consumed daily. • However, many people eat too much of refined carbohydrate foods which leads to weight gain • Carbohydrates should be eaten in controlled amounts only and in the whole wheat form

  6. Examples of carbohydrate foods • Pasta, rice • Breads, cereals, crackers and grains • Fruits and vegetables • Milk and milk products • Foods containing added sugars (cakes, cookies, baked goods)

  7. Which carbohydrate foods to include daily: • Fruits and vegetables are very low calorie and provide vitamins and nutrients which are good for us • Low-fat milk and dairy products provide calcium which is important for healthy bones and teeth

  8. Whole wheat products • Pasta, rice and breads should be eaten only in limited amounts and always in the whole wheat form (whole wheat pasta, brown rice, whole wheat bread, etc) • Look for these words in the ingredients: whole wheat, whole rye whole oats or oatmeal quinoa and bulgur

  9. Carbohydrates to eliminate • Crackers • Cakes • Cookies • pastries

  10. Proteins • Every cell in the human body contains protein, including our muscles, organs and immune system. • We need protein in our daily diet to help our bodies repair cells and make new ones and to keep our bodies healthy.

  11. Protein foods • Meat, poultry, fish • Eggs • Beans • Nuts • Low-fat dairy products

  12. Meats • Healthy choices include: skinless chicken or turkey, baked or grilled fish • Beef contains more saturated fat which can lead to weight gain and can clog arteries, leading to heart disease. Limit beef to only once a week and be sure to choose a lean cut of beef.

  13. Eggs • The white of the egg is a great source of protein. • The yolk is mainly fat and cholesterol so should be limited to only a few times a week.

  14. Beans • Chick peas, kidney beans, black beans and lentils are good sources of protein and can be used instead of meats for some meals.

  15. Nuts • Nuts are a good source of protein but are high in calories and fat. • Nuts should be eaten in very limited amounts and no more than once a day. • Limit to approximately 12 nuts per serving.

  16. Dairy products • Dairy products such as low-fat milk, yogurt and cheese are a good source of protein as well • Limit low-fat cheese to no more than once a day • Opt for low-fat Greek yogurt which provides more protein than regular yogurt

  17. Fats • Some fat is needed in our daily diet for proper absorption of certain vitamins and minerals. • However, there is usually no need to add fats to our daily diet. There are fats already present in many of the foods we eat. • In order to lose weight and maintain a healthy weight, we must greatly limit the amount of fats we consume

  18. Examples of high-fat foods which should be avoided • Butter, mayonnaise • Full-fat salad dressings • Bacon, sausage, hot dogs • Cream – cream soups, ice cream

  19. A healthy diet • 3 meals a day – no skipping meals • If more than 4 hours between meals, have a healthy planned snack mid-way between meals • Lunch and dinner meals should be primarily lean protein and vegetables • Drink water throughout the day (aim for approximately 64 ounces daily)

  20. Sample day • Breakfast: eggwhite omelet with vegetables and 1ounce low-fat cheese • Snack: Greek yogurt with fresh fruit • Lunch: salad with 3-4ounces grilled chicken, low-fat dressing, fresh fruit • Snack: 12 almonds • Dinner: 4ounces baked salmon, 1cup vegetables • Snack: celery with 2 tablespoons peanut butter

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