eating tips for health & longevity - university of … tips for health & longevity claire...

Eating Tips For Health &

Longevity

Eating Tips For Health &

Longevity

Claire Mademann, RD, LDUCCS Sport Nutrition Graduate Student

cmademan@uccs.edu(719) 255-8076

Claire Mademann, RD, LDUCCS Sport Nutrition Graduate Student

cmademan@uccs.edu(719) 255-8076

We Can Decide How we Age…We Can Decide How we Age…• 30% Genes• 70% Lifestyle

– Healthy Eating– Physical Movement– Brain Exercise

NUTRITION CONFUSION!NUTRITION CONFUSION!

• Back to basics• Understandable, individualized, & easy to remember• Visual representation• Address:

– Preferences– Barriers– Portions– Timing– Fine tune for specific health issues or goals– Mindfulness – Reconnect with hunger cues– Supplements, if appropriate

Re-evaluation of How to Present Nutrition Recommendations

TIP 1: Balance Your Meals - “Puzzle Pieces”TIP 1: Balance Your Meals - “Puzzle Pieces”PROTEIN (~10-20%) “PALM”

(take up to 4 hours to digest)CHO / STARCHES/STARCHY VEG’S

(45-60%) – “1/2 -2 FISTS”(take 2 hours to digest maximum) => sugar

HEALTHY FATS ~20-30% -” THUMB”(take up to 4-5 hours to digest)

(Mono/Poly/Omega’s are best)

Boneless/skinless chicken or turkeyPork loinBeef: loin, round, flank, 97% lean burgerTurkey burgerTurkey baconFish filetsTunaSushi (Nigiri or Sashimi are leanest)Eggs (whites or eggbeaters preferably)Protein powders (Protein “Isolate” is most absorbable) BisonElk

Vegetarian proteins:Tofu or Tofu crumbles (beef / chicken flavors)Texturized vegetable proteinSeitanTempehBraggs Liquid Amino AcidsEdemame / Soybeans (dried & fresh)Starchy beans (beans / legumes + rice/grain

= a complete protein)Nuts and Nut buttersSeedsCottage cheese Plain Greek YogurtCheese

*items in BOLD fall into more than 1

Carbs/Grains(look for >3g of fiber and <6g sugar)

Oatmeal – choose 100% whole grain / steel cut oats Cereals Whole grain pancakes/waffles Wheat crackers Pasta – choose whole wheatRice – choose brown/wild riceBarley, Lentils, Bulgur, Couscous, lentils, etc…Quinoa Breads/tortillas/pitas – 100% whole wheat or grain or corn tortillasChips and sweets also fall into this category

Starchy Beanskidney, pinto, garbanzo, etc & hummus

Starchy VegetablesBig Squash (ones that require cooking –pumpkin/acorn)Potato (sweet, yam, Okinawain, white, red)Corn & Peas

Focus on Complex Carbs 70% of the time

FRUITSServings: 2-3 daily (use for Breakfast & snacks)

Fruit – all varieties “Choose fresh & frozen”

DAIRY2-3 daily (good for Breakfast & snacks)

Milk (1% or skim), Yogurt (reduced fat),Soy milk, Almond Breeze, Rice / Coconut milk

PestoOlive oil (oils = 1 tsp) Peanut oilSesame oilCanola oilCoconut OilEarth Balance Butter/Ghee (1 tsp / meal)Nuts & Nut butters (1/4 c or 2 Tbsp)Flax seed (ground) (1-2 Tbsp)Pine nutsAvocado (1/8 avocado = 1 serving of fat)Salad dressings: Olive oil & Vinaigrettes are great choices (1-2 Tbsp)____________________________________

NON-STARCHY VEGGIESServings: Unlimited

Asparagus BroccoliCauliflower Brussels SproutsLettuce SpinachOnions Bell PeppersMushrooms CabbageBok Choy CucumberCarrots EggplantTomatoes RadishesZucchini CeleryCollard Greens KaleGarlic Swiss ChardGreen beans ArtichokesWatercress Sprouts“Greens” Wheat Grass

Julie’s Plate “Puzzle” MethodJulie’s Plate “Puzzle” Method.

Non-Starchy Vegetables“Unlimited”

Fresh / FrozenLean Proteins

25%

Carbs/Starches/Starchy

VegetablesWt loss: Use ½ fist

Wt Main: Use 1 whole Wt Gain: Use 1 ½-2

Healthy fats

“tip to full

thumb”

FruitsFRUITS (Breakfast & Snacks)•Medium fruit•Fresh or frozen best

~2-3 servings/day

DairyDAIRY (Breakfast & Snacks)•8 oz milk or mild substitute•yogurt, cheese

~2 servings/day

Plate ComparisonPlate Comparison

>800 calories & 30g fat 350 calories & < 5g fat

Tip 2:Visualize

yourportions so you can practice “portion

control” in any

environment

Tip 2:Visualize

yourportions so you can practice “portion

control” in any

environment

“Full Trigger”

Tip 6: Increase Fiber• Fiber expands in your

stomach and fills you up on less calories

• Helps keep cholesterol & blood sugar in check

• Aids in digestion

• Consume both soluble & insoluble

TIP 7:

Questions?Questions?

Thank You & Have a Healthy

Day!