balance your meals to balance your life
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Balance your Meals to Balance your Life. Lara Mountjoy Registered Dietician. What is Balanced eating?. - PowerPoint PPT PresentationTRANSCRIPT
BALANCE YOUR MEALS TO BALANCE YOUR
LIFE
Lara MountjoyRegistered Dietician
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
Components of Food
• Types • Types and amounts
• Vitamins• Minerals
• Carbohydrates• Proteins• Fats
Macronutrients
Micronutrients
FibreFluid
MACRONUTRIENTS
CarbohydratesTo 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….
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
Carbohydrates
• 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
Proteins
• 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
Proteins vs. Carbs for weight loss
• 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
Fats
MICRONUTRIENTS
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
FIBRE & FLUID
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
Boosting our Metabolism
BALANCING YOUR MEALS
Balancing your MealsTips 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
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
• 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
Takeaways/ Eating Out
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
Nutrient (values are per 100g)
LowGo aheadEat more often
ModerateWatch out!Eat sometimes
HighToo much!Avoid
Fat <3g 3-20g >20g
Saturated fat
<1.5g 1.5-5g >5g
Sugar <5g 5-15g >15g
Sodium (salt)
<120mg
120-600mg
>600mg
• Choose foods with these logos
Let’s Shop
When Grocery shopping:• Never go hungry• Always go with a
predetermined list
• 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
What can eating right do for us?
2222
Introductionto
23is a Smart food.
FUTURELIFE is a Smart food because of these 10 reasons.
1. It is a complete/balanced food.2. It contains 55 key nutrients.3. It contains MODUCARE.4. It is free of most common occurring allergens.5. It is a low GI meal for sustained energy.6. It is a convenient food to be had as a meal/shake and can be
mixed with milk/water.7. It works in your gut to aid digestion and absorption of important
nutrients.8. It uses a unique cooking process and DNA.9. It stays fresher for longer.10.It is for everyone.
®
®
242 contains 55 key nutrients.
100% NRV’s for All Vitamins andmost Minerals
19Amino Acids
25 Vitaminsand
Minerals
Prebiotics(Inulin)
DietaryFibre
Lecithin
Omega 3+6Fatty Acids
25
• 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.
8410 is for everyone.
26
ORGANISATIONS SCHOOLS
121184currently being supplied to:
St Andrews College
Pretoria Boys High
St Johns College
And others
27
17121184Smart food range.
BananaChocolate
Original
Strawberry
500g and 1.25KG
28
17121184CRUNCH range.
Original Chocolate
425g
29
17121184and health organisations.
Endorsed by:
Working closely with:
30High Protein
THANK YOU!QUESTIONS???