A CRASH COURSE –IN HEALTHY EATING! Ros Sambell Nutritionist
What I was hoping to cover! Portion control Why worry Lets be practical Bit about fat Food labels Food Finance What do you eat?
Honesty is now the marketing gimmick
Portion control gone mad! It’s not rocket science, learn to listen to your body and trust your instincts!
Hmmmmmmmm! Maybe they are not just there for the burgers?
Today 20 Years Ago 333 calories 1398kj How many calories are in today’s cheeseburger?
CHEESEBURGER Today 20 Years Ago 333 calories 1398kj 590 calories 2478kj Calorie Difference: 257 calories 1079kj
Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out How long will you have to lift weights in order to burn theextra 257 calories (1079kj)?* *Based on 59kg person
Calories In = Calories Out If you lift weights for1 hour and 30 minutes,you will burn approximately 257 calories.*
A final word on portion control “Never eat more than you can lift.” ~Miss Piggy
Cross section of a coronary artery showing plaque (fatty deposits) build up. [B&B Photos/Custom Medical Stock Photo]
Why Worry? Men are more likely to suffer You are less likely to die More likely to suffer disability What things can you spot in this MRI? 1) the obese person's knees look ready to buckle2) the obese person's heart has shifted to accommodate their girth.3) the heart on the obese MRI looks like a fatty steak. It has enlarged
What can we do about it – lets be practical? Lets ask ourselves some questions?
What’s important? Three aspects need to be looked at: 1. Total fat content of diet 2. Total energy content of diet 3. Emotional / psychological behaviours toward intake
Lets look quickly at fat ! 2.5kg body fat
What equals 200 calories? Potato Chips37 grams = 200 Calories Snickers Chocolate Bar41 grams = 200 Calories Butter28 grams = 200 Calories 4 teaspoons, most people Spread 3 teaspoons on their Toast in the morning French Fries73 grams = 200 Calories
Put it all together with healthy meal and snack choices, and low-fat preparation
Thinking People Eat Too Much: Intellectual Work Found To Induce Excessive Calorie Intake. True or False? • Blood samples taken before, during, and after each session revealed that intellectual work causes much bigger fluctuations in glucose and insulin levels than rest periods. • "These fluctuations may be caused by the stress of intellectual work, or also reflect a biological adaptation during glucose combustion," • The body could be reacting to these fluctuations by spurring food intake in order to restore its glucose balance, the only fuel used by the brain.
Carbohydrates Don’t be tempted with sweeties or other quick fix items. Whats the difference between simple and complex carbohydrates?
10 jelly beans Example of 100 calories/420KjSimple carbohydrate 10 large jelly beans (30g)
25 25 pieces = 100 calories/420kj
This gives y0u 90 calories! Complex Carbohydrate
Stop the Energy Slump • Carbohydrates are the body’s preferred energy source. • BUT, consume too much glucose, too quickly, and you will be hit with an energy slump.
Secret to Sustained Energy and Good Moods • Eat small amounts of mostly low GI carbohydrates at regular intervals throughout the day.
What do you get at the takeaway?Keep in mind….1kg = 7000 calories/29400kj