“Dieters beware! Dieting is one of the most psychologically &
physiologically stressful things a person can do-And
most stress leads to abnormal cravings, decreased metabolism, lack of
energy, mood swings, & impaired immunity.”
-according to Pamela Peeke (Physician, Professor, Author)
Diet is an ugly word Instead, use “Way of Eating” or “Meal
Plan” or “Food Plan”
A. Long-term weight-loss can only be achieved by balanced
eating in moderation.
The most crash-resistant food plan is: heavy on
high-fiber sources of
Carbohydrates (fruits, vegs, whole grains), along
with small amounts of fat & protein, and very limited
Eat Small, Eat Often, Eat Green!
Fix a slow metabolism…Jumpstart it by eating 5-6
D. “fad diets” & restrictive food plans hurt the metabolism
by slowing it down.
– for every skipped meal, your body saves its stores of
– Chipmunk example: 1 nut vs. 100 nuts
The “Nutrition Facts Label”- Pay attention to labels! Note: %
are per day not per serving
a. Serving Size: How much are you planning to eat of this
b. Servings per Container: How many servings will you consume?
NOTE: This figure may be different than the serving
sizes suggested in the Food Pyramid.
c. Calories: Calories equal the amount of energy in the food.
People pay attention to calories because if you eat
more calories than your
body uses, you might gain weight.
Inactive people = 13 X bodyweight in lbs.
Moderately active people = 15 X bodyweight in lbs.
-Moderately active people are those doing 30-45
activity at least 5-6 days per week!
d. Total Fat: limit to 25-30% of total calories per day. (approx.
Sat. Fat: 2-3g /serving (not entire meal) is best
(approx. 17-24g /day)
. Sat. Fats tend to raise cholesterol.
Unsaturated Fats do not raise cholesterol and
monounsaturated & polyunsaturated fats.
Cholesterol: limit to less than 300 mg/day
e. Sodium: limit to 2,400mg sodium per day. Limit to 1
teaspoon total salt per day
f. Total Carbohydrates: These are your body’s primary source of
Compare total carbs to sugar grams per serving.
Try for no more than 2/3 of total carbs per
4g Sugar = 1 teaspoon Ask yourself: Would I add this
many teaspoons to a bowl of cereal?
NOTE: Cancer is a
sugar-eater. Eat less of it!
Natural Sugars in fruits are good because the process
of breaking down whole fruit
creates natural energy and is very healthy for our
g. Protein: Your body uses protein to build & repair
tissues, muscles, tendons, etc.
5g of Protein needed per Kg of
bodyweight. (1 Kg = 2.2 lbs)
h. Fiber: the more the better- Fiber reduces risk of heart
disease, many cancers,
& intestinal disorders.
Food Pyramid: per AHA, USDA, ADA, ACA, & FDA
A. Dairy: 3 servings.
1 c. milk, 1 c. yogurt, c.
shredded cheese, etc.
B. Fruits & Vegs: now combined group.
c. juice, medium sized fruit The more
C. Grains: 6-11 servings/day 1/8 bakery bagel, 1c. flake
cereal, c. starchy vegs
c. cooked cereal/rice/pasta (try
whole wheat pasta)
“stone ground”, “100% whole wheat” = good carbs & fiber
source = COMPLEX
“wheat flour” = white flour not bleached yet = bad carb
& fiber source
Meat, Poultry, Fish, Nuts (Proteins): 2-3 servs /day
totaling 6 oz./day.
1 serving size = 3 oz.
3 oz.= size of playing cards or palm of
Think of as side dish, not entre!
1 c. cooked beans, peas, lentils
golf ball of peanut butter 3 oz.
1/3 c. nuts = 1 oz.
. Too much protein:
– may hurt kidneys
– leach calcium from bones
– usually are too low in fiber, fruits, & vegs
– excess of any group is stored as fat in body
– quick weight loss usually from muscle & water…
E. Fats/Oils: “Use Sparingly”= 5-8 teaspoons of fats/oils
65% of all cancers are directly related to diet & exercise.
TIPS & TIDBITS:
Myth: Eating after 6pm makes you gain weight.
Fact: Eating more calories than you use makes you gain weight. The
body has no idea what time it is!
Don’t label certain foods as “bad” or “good”. This leads .