slimin7 nutritionist

8/6/2019 SlimIn7 Nutritionist

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DebbieSimon,R D., PAC Nutritionist

Nutrient DistributionBasedon Calorie LevelsCalories ProteinGm Fat Gm Sqt Gm(s0%") (30%) (10%)1200 90 40 131400 105 46 15is00 112 50 r11600 r20 s3 18ls0o 13s 60 _ 20 -

CarbGm(40%o)t201.401s0160-18Q200)

2500 1 88 73B3 2427 2250CalorieDistributionOverMeals/Snacks

Dailv Calories Breakfast Snask Lunch Snack Dinner Snack

,1300-*-45q--- 15Q--.45!-* 15L 4s0==\+q

300 100 300 100 300350 100 350 100 40037s r25 315 125 375400 130 400 130 40016s .J!q180 550200 625

120014001s00160010010012s130

2000 s0022002500 5 5 0625t6s18 0200

5005 5 U625 200


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DebbieSimoq R.D-, c.D.EPAC Nutritionist & WelhessCoach858.509.9933r( 224E-$ail I [email protected]

2000DailyNutrition lanPrctein:145gams(30y0) Carbohydrates:95grams40%) Fat:65gams(30%)SelectOne temrom eachfoodgrotp untesstherwi;e Decified

Breakfost2 eggs4 egg \titesl/2 c. e8gsub.

I oz.$Aok gminbread3/4c.hish ibercrEll3Tbsp.oasted het erml2 c. cookedereal -l/4 *tlol grainbagl t oz.)

1c. skim/lolotilkI c.plainlighty%ftI c. forlifidsoymilk8-12oz.nonfatnUe

Lanch

l2 b@rn grapetuit

2Tbsp.misins2 tsp. ight nargarin

4 oz. l'hitemeatukey12oz. otuI c. cookddriedbelnsI c. low fst cottagechees

-'r. lI oz.v,holewheatread2 highproteMowcarbtonilhI com onilh4{ \r}'olegmincrackqsl/3 c.cooked roMrrie

a $alksclery2 c. earySreenettuI c. ornatc/vegehbler

I medium ppleI medium mngl0-15grapesl/4 c.driedhrit

I c. skin/l%miltI c.plaiMighryoglrtl/2 c.tuit salad1mediumruit

tspoilIsp. nargaflrcTb6p alad rssil/8 avo.rdo2 Tb6p gnt dessin

oz.ndroz. ofirsoy subdihne

l2 c. crokeddriedbansl2 mediunbaked ot loI small ain/sweetDotato1, c.pasa udoleutlearOr soypreferred)

l/2 c.gresn eans rzucbjni12 bellpepperl, c. c.okedbro(.oti

t tsp.olivoil1 tsp.nlargarineI Tb6p. resing2 Tbap.ight dressj

sli@ l oz). ow-tatchese$ick of sting cheesF$mtsTb6p. lmond/penutuu.erslics egsie efidicesoz. soybeanurs 95)alnonds

t l*.r^**ya"r" wmtt"gn@t4-o srote Saio cmckrsI oz.FrEeh f*tole gdn p.efeFbte)r mdun p'ec&uit (a4,ldormed*a.h Ir c. shm or I% Iou far nilk or fonified sov nitkr /J canhbDpeor 1/8honeydewmelon' /z wno|eureat pit! keadI cup plritr4ight yosrrt

Dinner

Snack (three in esduring thedq)


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5/6

Strategiesor Lowering holesterolevelsDebbie imon, .D.. .D.E.Follow foodplanbased na calorielevelo eithermaintain eightf youareatyourgoal,to lose1-2pounds/weekyeating50o-1000 aror".lJ"v G."in"",., "q'uiredor maintenancDecrease our otal at ntakeo #3f% of totatcalories. hiswoutd ranstatento40_50grams/dayf otal attFocus n monounsaturatedatssuchas olive/cinolail,almonds,avocado, atural lmond rpeanut utter ndomega-3ourcesnctuJngishand laxseedLimit oursaturatedat(from nimal rodygts{d processedoods ontarnrngydrogenatoils) o


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Debbi inon,R.D.,C.D E PACNutritionisPhone: 584509.99i1.ext 24E-mail:dsimon@Pacsandiegoom

PAcIFICATHLETICCLUBDietarySources f Omega-3 attyAcids

Excellent ources:AnchoviesHerring,PacificMackerelSalmon, tlanticWildSalmon, tlanticFarmedSalmon, ink,CannedSardinesWhiteChunkTunaFlaxseedsFlaxoilFish i ls(Salmon)WalnutsWalnutoilAlgaeHempseedsCodliver i l

3 oz.3 oz.3 oz.3 oz,3 oz,3 oz.3 oz.3 oz,2 Tbsp.1Tbsp.74cupI Tbsp.I Tbsp.

1 . 32.0t.'72.21 .91 . 31 .40.83 .54.82.3

2.7Good ources:PecansPumpkin eedsBeanssoyDarkGreen eafyVegetables

Daily Recommended ntakeOmega-3attyAcids:1000-2000ng l-2 grams)or hegeneralopulationAmerican eartAssociation:ndividuals ithheart iseasehouldake1$am(1000mg.)of EPAandDl-perday romFishor Supplements.ndividualsithelevatedriglycerideshouldonsume-4grams fEPandDHAassupplements.

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