Healthy Eating Presentation
Chas DeVetter
Danielle Williams

“Food is an important part of a balanced diet.” - Fran Lebowitz

Nutrition Basics

Macronutrients
• Proteins, Fats and Carbohydrates

• Carbohydrate Misconceptions
  
  All “Carbsare bad”
  
  -Vegetables, Fruit, beans, whole grains
  
  Carbsmake you fat
  
  -Carbsare your body’s preferred energy source. They give you energy. Too many calories can lead to weight gain/fat gain.
  
  
• Simple Carbsvs. Complex Carbsand the GlycemicIndex
  
  Eating complex carbscan help regulate blood sugar levels. Where eating simple sugars cause a spike in blood sugar and can lead to storage of body fat.

Micronutrients
• Vitamins, Minerals and Phytochemical
• Vitamin-one of a group of substances that occur naturally in certain foods and are essential for normal health and growth
• Mineral-A naturally occurring, homogeneous inorganic solid substance having a definite chemical composition and characteristic crystalline structure, color, and hardness.
• Phytochemical-A plant-derived chemical that is not considered an essential nutrient in the human diet but is believed to have beneficial health effects (ie. Chlorophyll)

The Eat Clean Diet
• Along with exercise will lead to fat loss and often healthy weight loss.
• Not a fad diet
• A lifestyle of healthy eating
• Supposed to make eating healthfully, simpler

The Eat Clean Diet Principles
• Eat 5-6 meals per day
• Eat every 2-3 hours
• Combine Lean protein and complex carbs@ every meal
• Drink 2 liters or 8 cups of water per day
• Never miss a meal, especially breakfast
• Carry a cooler full of food every day
• Avoid all over-processed foods, especially white flour and sugar
• Avoid sugar loaded juices and colas
• Consume healthy fats (EFA’s) daily
• Avoid alcohol-another form of sugar
• Avoid calorie dense foods with no nutritional value
• Depend on fresh fruits and veggies for fiber, vitamins and enzymes
• Stick to proper portion size.

Fat Loss vs. Weight Loss
Weight Loss-
• Weight is Measured in Pounds or Kilograms
• Too much emphasis in our society
• Skinny Fat-Tosca Reno’s term
• Often, extreme weight loss includes extreme muscle loss which will lower your metabolism

• This leads to up and down Yo-Yo dieting
• Wrestlers and weight loss
- Not unusual to lose 8-10 pounds with in a week to make weight.

• Weight Loss simply put can be achieved through taking in less calories than you put out

• Oversimplified
  -Does not account for the nutrients that your body needs to function
  
  -Excess Calorie cutting will cause your body to decrease metabolism and store body fat in a starvation mode

• Weight Loss is not bad, but should not be obsessed over.
• Will often happen as a byproduct of healthy eating and physical activity
• Fat loss is your body burning stored body fat, which will lead to a more toned healthy body.
• Goes along with a reduction in girth

• Waist Circumference is a key indicators of health risk down the road.
• Men should be below 40, women below 35

• You can Lose Fat and gain or maintain weight!
• The goal of fat loss is to maintain muscle while losing body fat to maintain or increase metabolism.
• Fat loss is the best option for looking and feeling great in the long term.

Frequent Questions

How can I deprive myself of everything good in life? Won’t I be miserable if I cannot have my ____________________( insert junk food here )

Those things are part of why you are not seeing the results that you want. Also, you will discover amazing and delicious healthy foods that you look forward to and crave, which are good to eat.

How Does the Eat Clean Diet relate to counting calories?

It is supposed to simplify things so that you do not have to count calories and can maintain a lifetime of healthy eating.

Makes Sense… How do I do that?

• Have a Goal

• Change one thing at a time
-Decide to change one thing per week about your current lifestyles

• Allow for setbacks/mess ups
-They will happen
-Learn how to rebound quickly

• Stop Weighing Yourself!
-Move away from the scale

• Always eat your next meal.
-Best advice I can give!

• I do well during the week, but what about …
-Tailgate parties
-Holiday parties
-Going out on the week ends…

References

Buchta, Diane, B.A. American Council on Exercise Personal Trainer Manual. 3rdEddition. 1999.

Reno, Tosca. The Eat-Clean Diet

http://www.cellinteractive.com/ucla/physcian_ed/fund_nut.html

Nutrition for Everyone. CDC Website. http://www.cdc.gov/nutrition/everyone/basics/index.html

Reno, Tosca. The Eat Clean Diet Website . http://www.eatcleandiet.com/about_the_diet/what_is_eating_clean.aspx