SJC FIT CLUBNutrition

“ I eat because I am fat, and I am fat because I eat. It is a vicious cycle.”

The BAD foods taste so good and the GOOD foods taste so bad

Is the super extra large ginormous combo OK if I get a Diet Coke?

Why do we eat what we eat and why so much?

What has changed in America in the last 60 year’s that has increased our obesity rates?

Anything else changed?

What else has changed

Our culture has changed?

Western Diet Pattern

Prudent Diet Pattern

Western vs Prudent

A Western diet has significantly higher risk of:

Type II diabetes Cancer Cardiovascular disease Premature death Alzheimer’s disease Erectile dysfunction

Where do you get the food you eat?

Red=hit the brakes!

Foods with:◦ sodium◦ sugar (high fructose corn syrup)◦ refined flour◦ trans fats◦ saturated fat◦ or a lot of additional processing

Yellow=Exercise Caution

Foods not green and not red About 20% of the foods in this

guide are considered yellow

Green=You’re eatin’ healthy!

Fruits & Vegetables Nuts & Seeds Whole Grains Low in additives Low in Saturated & Trans fat Close to natural form

1. Don’t eat anything that doesn’t rot2. Avoid food products with ingredients that are

a) unfamiliarb) unpronounceablec) more than five in number or d) include high-fructose corn syrup

3. Avoid food products that make health claims4. Shop the peripheries of the supermarket5. Get out of the supermarket whenever

possible

Color Code Foods Yourself

In Defense of Food, Michael Pollan

So, how are we supposed to eat?

Let’s be real. Do you know anybody who eats truly according to the food pyramid?

I don’t know any person, no matter how fit or fat they are that has a “True” clean diet

Yeah, I’ll get right on that.

So what do we do?

Do this a lot Do this a little

Here is a good way to break it down

You should eat this: 50% “Quality” Carbohydrates (sugar is not a

quality carb) 30% Proteins (try to eat lean meats such as

96% fat free, fish, and chicken) 20-15% Fats (again stay away from the

saturated fats if possible, fats from fish, oils, and nuts are preferred)

Give me the Numbers

If you are maintaining weight, try to cut out 500 calories a day (this is based on the 2000 calorie a day diet)

If you are gaining weight you may have to be more drastic in cutting your calories (1,200-1,000 is a pretty low calorie diet)

Remember, eating more frequently and exercising will help with USING more calories and will aid in your weight loss goals.

How do I restrict calories to lose weight?

Eat more frequently Eat 5-6 times a day This will increase

your metabolism (survival mechanism)

It will decrease your appetite at your main meals so portion control will be easier

You need to eat a lot too…WHAT?

Eating one or two meals a day will slow metabolism (survival mechanism)

You will store everything you eat and tend to eat larger meals

It is what the Sumo Wrestler’s do

Don’t starve yourself

Expend more calories than you consume…DUH

Start making healthier choices

Decrease the number of times you eat FAT food (Oh, I meant fast food), even if it is just one time this week

Try the salad I hear it tastes like the big Mac…not really but once a week won’t kill you

Secret to losing weight

Maybe not the best example, but you get the idea

Try the non-fat, or low fat ingredients

Try the non-sugar or low sugar ingredients

Some healthy foods really do taste great

“I can’t believe it is not Butter”

Little decisions over time can have a big impact

Win the battle daily If you have a bad day,

you aren’t starting over, it is part of the overall picture.

Get up and dust yourself off.

One high calorie day is not the end of the world…REMEBER THIS ONE!

Little choices make big changes