A lecture by Ginny Rusy, RD, LPC (November 2016):
Notes and Resources:
Protein: 4 kcal/g
- Need 6 oz a day (depending on size, activity)
- 3 oz = a deck of cards
Carbohydrates: 4 kcal/g
- Fiber – soluble and insoluble sources
- 5 grams / serving = excellent
- 2.5 – 4.9 grams / serving = good
- Minimize sugars
Fats: 9 kcal/g
- saturated – firm at room temp
- trans fats: found in fried, baked, preserved goods
- omega-3 (sea foods, oily fish, tuna), omega-6 (pro-inflammatory)
- Eat the rainbow – as many varieties of vegetables and fruits as you can.
- Shred them up into sauces, blend them into other foods, get creative!
- The faucet is good enough (in North America)
- convenient, inexpensive, readily available, hyper-rewarding, popular, advertised, and long shelf-life…thus the problem.
- chemically processed from refined ingredients
- high in sugar and high fructose corn syrup
- high in refined carbohydrates
- low in fiber
- low in nutrients
- require less energy and time to digest
- tend to be high in trans fats and processed vegetable oils
- Peas, lima beans, potatoes and corn don’t count for vegetables (1/4 of MyPlate) – they are starches.
Small changes to consider:
- lean meats, poultry, fish, eggs and legumes instead of sandwich meats.
- brown rice instead of white rice
- increase nuts, seed intake
- use smaller plates, smaller mugs, etc. – to control portion size
- don’t add sugar to anything
- our goals as clinicians are not their goals
- set achievable goals – small steps, small changes
- STEP goals
- Keep a food log, get a pedometer
- Teach patients how to read a nutrition label (esp the Calories vs the Servings in a package!), ingredients are listed in order of predominance.