Quick Start Guide to Healthy Eating

Over the past month, I have been leading nutrition counseling sessions pretty much every day. Go me :) I am loving all the experience and different situations in a community-based setting. Almost 90% of my sessions will include some version of this phrase/question, "My doctor told me XYZ, and I need to _____ (lose weight or change my eating habits) and I don't know what I should be eating." If you are a health professional, you have probably heard this a few times along with "Can you write me a diet/menu plan?" Just a comment on the diet/menu plan, I rarely ever give someone a diet/menu to follow. My sessions are geared towards giving my clients/members the tools they need to choose healthy foods. It gets boring eating the same foods all of the time, so it is important for people to be able to have enough knowledge to change up what they eat in a healthy way.

Below, are my tips for someone looking to change their eating habits or embark on a healthy lifestyle journey!

Tip #1
Rid yourself of the word "diet" and replace it with "a healthy lifestyle." When you go "on a diet," you are likely to "go off of the diet."  It is better to work towards a balance where you are able to enjoy the foods you love and incorporate healthy and/or new foods.

Tip #2
Write down everything you eat for 1-2 days. Be honest with yourself and don't change what you are eating just so it looks good on paper. I have asked many clients/members for food logs and diaries. Sometimes, I look through someone's diary and think "it looks like they eat pretty healthy." Then, I'll ask the burning question, "Is this a typical day for you?" The response is usually, "These were days that I was trying to be good." I don't want those days! Then, I will find out they have a habit of eating a bag of Cheetos at night and 2 ice cream cones. Now, that is something we can work with!

Tip #3
Start by analyzing your current eating/health patterns. Look over your food log and ask yourself these questions:
 _1_ Which macronutrient (carbohydrates, fats, proteins) makes up the majority of my meal? Most of
 the clients/members in my sessions get their calories from carbohydrates (most of them
 being refined). A lot of them are also not getting enough protein or healthy fats in their diet either.
 _2_ Am I drinking enough water? (91 oz (11 glasses) for women and 125 oz (15.5 glasses) for men)
 _3_ Am I drinking my calories in the form of sugar-sweetened beverages? How many glasses/day?
 _4_ How much sugar am I consuming?
 _5_ Do I snack more often than eat a meal? Are these healthy snacks?
 _6_ Do I skip meals? If yes, why? Is there anything I can do to help avoid skipping meals?
 _7_ How many servings of vegetables am I eating per day?
 _8_ How many servings of fruit am I eating per day?
 _9_ Am I getting enough fiber?
 _10_ Am I active every day?
Tracking your food will help you to be more mindful of what you are eating and can help significantly with those trying to lose weight.

Tip #4
After answering all of the questions in Tip #3, think about where you want to start. Maybe you will start by cutting up fruits and vegetables so they are readily available for a snack (instead of cookies). Maybe you will start by tracking what you eat for a week to become more mindful of what you are eating. It doesn't matter where you start, just pick one thing to work on a go from there.

Tip #5 (for the limited water drinkers)
If you are one of those people who dislike the taste of water (heard that a few times in my sessions), then make water fun! Put slices of fresh fruit (limes, lemons, strawberries, watermelon) in water. You could also put fresh fruit in seltzer (most of them are 0 calorie, 0 sugar). Try fresh brewed hot or cold tea. There are tons of tea flavors you can choose from! You can also try the fresh fruit in the hot tea (I love lemons in hot black tea). For those of you who have a lot of sugary beverages, you can also try replacing one of those per day with some of the examples I gave.

Tip #6 (for the snackers)
If you are an excessive snacker, the first thing to do before eating a snack is ask yourself, "Am I really hungry?" If you are feeling hungry, you make not be getting enough protein and healthy fats in your last meal, so check back to question #1's answer you wrote down. One strategy could be to add some eggs, chicken, or turkey to your lunch meal so you don't have 3 snacks before eating dinner. If your problem isn't snacking because of hunger, but because of boredom, social eating, etc, then think of what you can do instead of snacking. You could go for a walk, read a book, call a friend, etc. If you still feel the urge to snack, go for some protein, fats, and healthy carbs. An example could be a Greek yogurt (protein, carbs) topped with nuts (protein, fats). Another snack example could be an apple (carbs) with peanut butter (protein, fats).

Tip #7 (for the meal skippers)
If you normally skip breakfast, think about why you do so. Are you not hungry? Are you running late for work? Focus on your answer and brainstorm a strategy for your situation.  If you don't have enough time in the morning, you could get up 15 minutes earlier or pack a breakfast the night before (scrambled eggs portioned into containers, trail mix). Also, breakfast does not need to contain the "normal" breakfast foods. You can have chicken and vegetables for breakfast! I will often make extra chicken at night to eat on my way to work in the morning.

Tip #8
Set small goals for yourself. If you normally skip breakfast, a goal can be that you will eat breakfast 3 days a week for the next 2 weeks. If you normally choose unhealthy snacks, a goal can be that you add 1 piece of fresh fruit or 1 serving of vegetables to your snack. I always find it better to add healthy foods before you start taking anything away. This falls more in line with the healthy lifestyle versus being on a diet.

Tip #9 
Learn to accept and move on when you feel like you "blew your diet" or "went off the wagon." Just make better choices at your next meal or snack. Don't wait until the next day! Do it now!

Tip #10
Once you feel like you have mastered one of your goals, review your questions/answers from Tip #3 and choose another goal to work on. Remember, it is all about a healthy lifestyle, not being on a diet. It is perfectly okay to have a cookie, or two, once in a while, or have some ice cream while out with your family/friends. Just keep that "I am working towards a healthy lifestyle" phrase in mind!


Comment below if you have begun your healthy lifestyle and what worked best for you!

How Many Carbohydrates Do You Really Need?

Eating healthy should be simple, right? It is apparent that the information given to consumers is mixed and inconsistent. A prime example of this inconsistency is found with carbohydrate recommendations. The recommendations for carbs pushed from the government skyrocket to 300 grams a day or more! The USDA pushes 6oz of grains per day for females and 8oz for males. Once we translate ounces into grams of carbohydrates, you will discover that the numbers do not add up to the recommended 45-65% of carbohydrates also pushed by health professionals. Let's delve into this carbohydrate mystery!

Just to start us off, the AMDR is set in place for the macronutrients (carbs, fats, protein) to help prevent chronic diseases. The AMDR for protein is 10-35% and the AMDR for fat is 20-35% (both ranges are for adults).

Version 1 (Acceptable Macronutrient Distribution Ranges)

Let's take a 25-year-old female at 130lbs with a calorie intake of 1800kcals. Activity level is low.
   Grains: 45-65% of calories from carbohydrates
               810-1170 calories from carbohydrates
               To get grams, we divide by 4kcal/g: 203-293g of carbohydrates 

Version 2 (USDA: choosemyplate.gov)
Let's take the same 25-year-old female from version 1.
   Grains: 6 oz. equivalents. 1 ounce of grains is about 15-20 grams (1 slice of bread, 1/2 cup of pasta).
               6 oz x 15-20g/oz = 90-120 grams

Already, a huge inconsistency of 113-173grams! After seeing the whooping difference, my next thought was maybe included in the AMDR are the fruit, starchy vegetable, and dairy groups. Let's see how those groups factor in.

Version 2 (USDA: choosemyplate.gov) + fruit, vegetable, dairy
    Fruit: 2 cups per day. 1 cup of strawberries is 12g of carbohydrates. 1 cup of apples is 15g.
             If there are about 15g of carbohydrates per cup, that leaves us with 30g of
             carbohydrates.

    Vegetables: 2 1/2 cups per day. This number is then broken down into different categories of
                       vegetables to be eaten throughout the week. 1 cup of broccoli is 4g of
                       carbohydrates. 1 cup of green peas is 12g of carbohydrates.  Non-starchy
                       vegetables (broccoli, greens) generally provide about 5g of carbohydrates
                       and starchy vegetables (corn, peas, potatoes) about 15g of carbohydrates per
                       serving.

          If our 25-year-old female is consuming 1 cup of starchy vegetables a day (15grams) and
          1 1/2 cups of non-starchy vegetables per day (10g), her grand total of carbohydrates from
          vegetables would be 25g.

    Dairy: 3 cups per day. 1 cup of milk is 12 grams of carbohydrates.
               1 cup of yogurt is 15-20 grams.
           If our 25-year-old female consumes 1 cup of milk (12g), 1 cup of yogurt (18g) and
           2-ounces of cheese (0g), her total carbohydrates from dairy would be 30g.

    Total Added Carbs: 30 + 25 + 30 = 85g

Now, if we have 90-120g of carbohydrates to start with and we added the 85g we would end up with a range of 175-205 grams. This still doesn't add up to the AMDR of 203-293g!

Version 3 (AMDR Method 2)
Another method used to calculate the grams of carbohydrate is to subtract the protein and fat calories from total calories and use the remaining calories for carbohydrates.
      1800 kcal x 15% = 360 calories from protein, 90g from protein
      1800 kcal x 20% = 360 calories from fat, 40g from fat
      1800 kcal - 720 calories = 1080 calories for carbohydrates, 270grams. This number falls in the
      range of carbohydrates found in the version 1 AMDR.

Both the MYPlate and AMDR are pushed by most (not all) health professionals. Mostly, the AMDR is used to prescribe diets for patients and clients to help them reach a healthy weight and decrease chronic disease. Seems ironic to prescribe excessive carbohydrates to clients or patients who are either suffering from a chronic disease or working to prevent one. Also, studies have shown that a diet full of excessive carbohydrates leads to diabetes, obesity, high cholesterol, and high triglyceride levels. It is time to rethink what you are eating and cut back on the carbohydrates.


http://www.choosemyplate.gov/printpages/MyPlateFoodGroups/Fruits/food-groups.fruits-amount.pdf
http://www.choosemyplate.gov/printpages/MyPlateFoodGroups/Grains/food-groups.grains-amount.pdf
http://www.iom.edu/Global/News%20Announcements/~/media/C5CD2DD7840544979A549EC47E56A02B.ashx
http://nutritiondata.self.com/facts/dairy-and-egg-products/8/2
http://care.diabetesjournals.org/content/15/11/1572.full.pdf

Eat This, Not That

So, you skip the homemade dinner and opt to go out to eat. But what do you choose?! Although what is available to you may not always be the healthiest, some choices are better than others.  Now, on to eat this, not that!

Restaurants

Applebee's
Eat This: Grilled Cajun Lime Tilapia
               310 calories, 6g fat, 0g saturated fat, 1,250mg sodium
Not That: Grilled Steak Caesar Salad
               1,295 calories, 82g fat, 26g saturated fat, 2,199mg sodium


Burger King
Eat This: Croissan'wich Egg and Cheese
              300 calories, 17g fat, 6g saturated fat, 740mg sodium
Not That: Sausage, Egg, and Cheese Biscuit
               530 calories, 37g fat, 12g saturated fat, 1,490mg sodium


Chick-fil-A
Eat This: Chargrilled Chicken Sandwich
              270 calories, 3.5g fat, 1g saturated fat, 940mg sodium
Not That: Chicken Caesar Cool Wrap
               480 calories, 16g fat, 6g saturated fat, 1,640mg sodium  




Dunkin' Donuts
Eat This: Ham Egg and Cheese English Muffin
              310 calories, 10g fat, 5g saturated fat, 1,270mg sodium
Not That: Multigrain Bagel
               500 calories, 15g fat, 7g saturated fat, 930mg sodium



Olive Garden
Eat This: Chicken Giardino
              448 calories, 11g fat, 1,670mg sodium
Not That: Stuffed Chicken Marsala
               1,315 calories, 86g fat, 2,550mg sodium



Outback Steakhouse
Eat This: Prime Minister's Prime Rib
              730 calories, 39g fat, 65g carbohydrates
Not That: Ayers Rock Strip Steak
               1,450 calories, 85g fat, 87g carbohydrates



P.F. Chang's
Eat This: Ginger Chicken and Broccoli
              660 calories, 26g fat, 3.5g saturated fat, 45g carbohydrates
Not That: Kung Pao Chicken
               1,240 calories, 80g fat, 10g saturated fat, 58g carbohydrates


Ruby Tuesday
Eat This: 7 oz Top Sirloin
              464 calories, 24g fat
Not That: Turkey Burger
              1,171 calories, 58g fat

Additional Swaps and Tips

Muffins
-Look at the paper they are sitting on. A dark stain means they are loaded with fat.

Movie Theaters
Eat This: Popcorn (10 cups)
              550 calories, 31g fat, 5g saturated fat, 972mg sodium
Not That: Nachos (6-8 nachos with cheese)
               608 calories, 34g fat, 14g saturated fat, 1,736mg sodium



Yogurt
Eat This: Dannon Light and Fit Strawberry Yogurt
              60 calories, 0g fat, 0g saturated fat, 90mg sodium, 7g sugar
Not That: Dannon Fruit on the Bottom Strawberry Banana
              150 calories, 1.5g fat, 1g saturated fat, 95mg sodium, 26g sugar

When eating out, remember, it is not always about the calories. It is also important to consider the protein, fat, and carbohydrate content of the meal. Stay tuned for an "Eat This, Not That" supermarket edition!



Zinczenko D. Eat this not that. New York, NY. 2008. 

Snacking and Healthy Eating on the Go

Scenario 1: From the minute you get up in the morning, you are running like crazy, whether it is with your job, your family, your hobbies, or all of the above. You may have just enough time to grab breakfast in the morning. If not, your stomach is grumbling leading to the perfect setting for that salty, fatty, not-so-good snack. Scenario 2: You don't eat all morning and before you know it, your stuffing cold leftovers into your mouth at the fridge. Scenario 3: You experience both scenarios mentioned before, depending on the day.

Whatever your scenario may be, here are simple tips and recipes to help you curb the cravings and snack healthy!

Let's start off with a brain buster question. Are 100-calorie pack snacks "healthy?" Truth is, no. They are basically 100 calories worth of carbohydrates. Since simple carbohydrates turn into sugar in your body, they are basically 100 calories worth of sugar. While they are better than eating chips out of the bag and help with portion control, they are no match for the endless possibilities of healthy snacks.

Tips for Healthy Snacking
1. Design your snacks like mini-meals. Include protein, fat, and healthy carbohydrates.
2. Resist the urge to snack when you are bored or stressed. Try going for a walk or reading a book to get your mind off of food.
3. Don't snack in front of the TV. This leads to mindless eating and lack of portion control.
4. If you are one to eat from the chip/pretzel bag, take out a serving and put the rest away in the cabinet.
5. Make snacking interesting! Try something new and different (like macadamia nuts or avocado slices).

Tips for Snacking On-The-Go
1. Pack your snack the night before, or at the beginning of the week. If you are making non-perishable items (trail mix or homemade granola bars) portion out a serving so they are easy to grab on the way out.
2. Remember to read the nutrition label. Sugar should not be one of the first 4 ingredients!
3. Choose high-fiber snacks like fruits and vegetables to keep your fuller for longer.
4. Stash carrots, peanut butter, and crackers in your bag or desk drawer so you always have healthy food nearby.
5. If the vending machine is all you have as an option, opt for nuts (protein and fat) or a lower sodium food.

Simple Snacks for Home or On-The-Go
-bananas dipped in yogurt, rolled in nuts, and frozen
-bananas dipped in peanut butter and frozen
-apples and peanut/almond butter
-apples and cheese
-trail mix with dried fruit, nuts, popcorn, etc
-hummus (mashed chick peas, olive oil, garlic) and vegetables
-avocado deviled eggs (hard boiled eggs, yolks mashed with avocado and spices)
-smoothie made with protein powder or peanut butter
-mini sandwich with tuna or egg salad
-yogurt with blueberries and granola

Hopefully, these tips help you to curb those cravings and snack healthy. Happy snacking!

Saturated Fat Vs. Trans Fat

Fats have certainly gotten a bad rap in the past few years. The new health craze has pushed for even more low-fat products.  But then again, some fats are good. This back and forth on fat sure makes it hard for consumers to know what to eat. Yes, you do need fat in your diet. It is essential for hormones, insulation, and protection of your organs from damage. The truth is that you do not need as much fat as you think. Also, the quality of the fat you eat is important. I am just going to focus on the two major harmful fats, Trans fat and Saturated fat. The healthy fats, Monounsaturated and Polyunsaturated, will be covered later. 

What Are Saturated Fats?
Saturated fats are mainly found in animal products and are typically solid at room temperature. Their chemical makeup consists of carbon atoms that are saturated with hydrogen atoms (hence the name "saturated" fat). The American Heart Association recommends limiting your intake of saturated fats to less than 7% of total calories. If you are consuming a 2,000 calorie per day diet, your intake of saturated fat would be less than 16 grams. 

Where Do You Find Saturated Fats in Foods?
Saturated fats occur naturally in many foods. Some examples include fatty beef, pork, and poultry with skin. Saturated fat is also found in butter, cheese, ice cream, and other dairy products made from whole or 2% milk. Many baked and fried foods contain high levels of saturated fats. 

Why Are Saturated Fats Harmful?

Saturated fat raises total blood cholesterol and LDL (bad) cholesterol levels. This increases your risk of heart disease and stroke. Studies have shown that saturated fat may also increase your risk of developing type 2 diabetes. 

What Are Trans Fats?
Trans fats are made during food processing through the partial hydrogenation of unsaturated fats. Hydrogenation basically means that hydrogen atoms are added to the carbon atoms. This process creates a product that is less likely to spoil, which increases the shelf-life of many foods. The American Heart Association recommends limiting your trans fat intake to less than 1% of your total calories. If you are consuming a 2,000 calorie per day diet, your intake of trans fat would be less than 2 grams. 

Where Do You Find Trans Fats?
Trans fat is found mainly in processed foods. Examples include cookies, crackers, cakes, some stick margarines, fried foods (donuts, French fries), chips, candy, and frozen dinners. When reading nutrition labels, look for the words "partially hydrogenated" in the ingredient list. Any oil that is partially hydrogenated is a trans fat. Be aware of the "0 Trans Fat" products. The FDA allows that phrase to be on any product with .5 grams of trans fat per serving. Since many people do not stick to serving sizes, they may be consuming more trans fat than they think. 

Why Are Trans Fats Harmful?
Trans fats raises your LDL (bad) cholesterol and lowers your HDL (good) cholesterol, a double whammy! Trans fats increase your risk of developing heart disease and stroke. Trans fat also increases blood triglyceride levels, which leads to hardening of the arteries (atherosclerosis). Studies have also shown that trans fat increases inflammation by damaging the cells lining your blood vessels. 

Tips for Lowering Saturated and Trans Fat

1. Eat a balanced diet rich in fruits and vegetables (no trans/saturated fat!).

2. Choose leaner cuts of meat and trim visible fat before cooking.

3. Remove the skin from chicken, turkey, and other poultry.

4. Drink low-fat or skim milk rather than whole or 2%. You will still be getting the same amount of calcium.

6. Decrease your intake of fast food. Many fast food restaurants still use partially hydrogenated oils for frying. 

7. Consume monounsaturated fat (olive oil) and polyunsaturated fat (soybean, sunflower oil).

Remember, not all fat is bad. You need fat in your diet! Also, be aware of the low-fat products. These so-called-healthy products simply swap saturated and trans fat for sugar. When in doubt, it is better to opt for a little fat over a lot of sugar.