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BALANCE YOUR MEALS TO BALANCE YOUR LIFE Lara Mountjoy Registered Dietician

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Balance your Meals to Balance your Life. Lara Mountjoy Registered Dietician. What is Balanced eating?. - PowerPoint PPT Presentation

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Page 1: Balance your Meals to Balance your Life

BALANCE YOUR MEALS TO BALANCE YOUR

LIFE

Lara MountjoyRegistered Dietician

Page 2: Balance your Meals to Balance your Life

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

Page 3: Balance your Meals to Balance your Life

Components of Food

• Types • Types and amounts

• Vitamins• Minerals

• Carbohydrates• Proteins• Fats

Macronutrients

Micronutrients

FibreFluid

Page 4: Balance your Meals to Balance your Life

MACRONUTRIENTS

Page 5: Balance your Meals to Balance your Life

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….

Page 6: Balance your Meals to Balance your Life

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

Page 7: Balance your Meals to Balance your Life

• 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

Page 8: Balance your Meals to Balance your Life

• 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

Page 9: Balance your Meals to Balance your Life

• 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

Page 10: Balance your Meals to Balance your Life

MICRONUTRIENTS

Page 11: Balance your Meals to Balance your Life

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

Page 12: Balance your Meals to Balance your Life

FIBRE & FLUID

Page 13: Balance your Meals to Balance your Life

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

Page 14: Balance your Meals to Balance your Life

Boosting our Metabolism

Page 15: Balance your Meals to Balance your Life

BALANCING YOUR MEALS

Page 16: Balance your Meals to Balance your Life

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

Page 17: Balance your Meals to Balance your Life

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

Page 18: Balance your Meals to Balance your Life

• 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

Page 19: Balance your Meals to Balance your Life

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

Page 20: Balance your Meals to Balance your Life

• Choose foods with these logos

Let’s Shop

When Grocery shopping:• Never go hungry• Always go with a

predetermined list

Page 21: Balance your Meals to Balance your Life

• 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?

Page 22: Balance your Meals to Balance your Life

2222

Introductionto

Page 23: Balance your Meals to Balance your Life

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.

®

®

Page 24: Balance your Meals to Balance your Life

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

Page 25: Balance your Meals to Balance your Life

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.

Page 26: Balance your Meals to Balance your Life

26

ORGANISATIONS SCHOOLS

121184currently being supplied to:

St Andrews College

Pretoria Boys High

St Johns College

And others

Page 27: Balance your Meals to Balance your Life

27

17121184Smart food range.

BananaChocolate

Original

Strawberry

500g and 1.25KG

Page 28: Balance your Meals to Balance your Life

28

17121184CRUNCH range.

Original Chocolate

425g

Page 29: Balance your Meals to Balance your Life

29

17121184and health organisations.

Endorsed by:

Working closely with:

Page 30: Balance your Meals to Balance your Life

30High Protein

Page 31: Balance your Meals to Balance your Life

THANK YOU!QUESTIONS???