Nutrition Whole FoodsPlant Strong a healthier way to

Nutrition Whole Foods/Plant Strong a healthier way to eat

“Eat food. Not too much. Mostly plants. ” –Michael Pollan • Do you want to feel better, have more energy, have less pain? • Do you want to lose weight? • Do you want to improve or even halt a chronic condition such as heart disease, high cholesterol, diabetes, pre-diabetes, or high blood pressure? • Would you like to take fewer medications? • Are you open to changing your diet if it could really improve your health?

What is a whole food, plant based diet? • Lots of plant foods in their whole, unprocessed form: – Vegetables, fruits, beans, lentils, nuts, seeds, whole grains. • What are the benefits? – – Lower cholesterol, blood pressure, blood sugar Healthier weight Lower risk of cancer and diabetes Fewer medications

Theda. Care Optimal Nutrition Guidelines • HANDOUT § https: //nutritionfacts. org/video/dining -by-traffic-light-green-is-for-go-red-isfor-stop/ • Sample meal plan- PLANT STRONG!

Fruits & Vegetables: the ULTIMATE bang for your nutritional buck • Low in calories and high in fiber – making them one of the most nutrient dense foods around. • Keep the peels on whenever possible – lots of insoluble fiber as well as healthy nutrients. • Eat the rainbow! The more vibrant and deep the hue, the better it will be for you. • Enjoy non-starchy vegetables in unlimited quantities.

Video Clip: • http: //nutritionfacts. org/video/nineservings-a-day-minimum/

• We know some foods and food-like substances do not provide us with the nutrients we need. These substances can actually be downright dangerous!

AVOID These Foods: • Saturated Fat • Animal products • More legs = more saturated fat • Chicken, Fish, and Turkey are better choices • Trans Fat – Anything with partially hydrogenated oils • Cookies • Crackers • Cakes • Margarines • Commercial baked items • Pre-packaged foods

AVOID These Foods: • Added Sugars and Syrups, Sugar Substitutes • Any Food that is not 100% Whole Grain Instead, choose whole grain products First ingredient should have“ 100% whole grain” or “ 100% whole wheat”

Not Here to Count Calories • Calorie counting is not a “real” way to go through life • Eat foods as grown, in their most natural form • Follow appropriate portion sizes

Calorie Do the calories from a soda have the same effect on the body as the calories from broccoli? NO! We all intuitively know that equal calories from different foods (or food like substances) are not the same nutritionally.

Do You Know How Much You are Eating? • The amount of food you eat is as important as what you are eating. • Practice measuring your food. • Soon you will learn to “eye” appropriate portions. • Chew well and eat slowly.

4 rules of normal eating • eat when you’re hungry • choose foods you believe will satisfy you • eat with appetite awareness and an eye towards pleasure • stop eating when you’re satisfied

Making it Work • First: Plan what you will eat. Use sample meal plan, breakfast, lunch and dinner ideas in binder. • Second: Go out and get these foods so you have them when you need them. • Third: (most important) throw away everything else, and prevent it from coming back in the house! Remember: Waste vs Waist

Tips to get you started! Write down meals that you like that can be easily modified to eliminate animal products and added fat. Burritos or tacos with beans Beans and rice Rice and vegetables (no meat or cheese) Prepare chili with different types of beans Replace burgers with grilled portabella mushrooms – Make lentil, vegetable or split pea soup without adding meat. – Whole wheat pasta with marinara sauce – – –

Find new recipes! Write down three meals that are new to you that you’d like to try. v. TIP: Try new recipes! Check out Thedacarelifestyle. com for lots of great recipes.

3 concepts… • Be curious. • Be nice. • Be willing to start again.

Homework Assignment #1: • Keep a food record – Simply write down everything you eat and drink for the next 4 days. – Practice measuring your food so you know how much you are eating.