Nutrition/ Balanced Eating

“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)

I. 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 added sugar.

B. Eat Small, Eat Often, Eat Green!

Fix a slow metabolism…Jumpstart it by eating 5-6 meals/ day

D. “fad diets” & restrictive food plans hurt the metabolism by slowing it down.

- for every skipped meal, your body saves its stores of fat.

- Chipmunk example: 1 nut vs. 100 nuts

II. 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 product?

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 minutes of

activity at least 5-6 days per week!

d. Total Fat: limit to 25-30% of total calories per day. (approx. 50-60g /day)

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 contain both

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 energy.

Compare total carbs to sugar grams per serving.

Try for no more than 2/3 of total carbs per serving.

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 bodies.

g. Protein: Your body uses protein to build & repair tissues, muscles, tendons, etc.

guide: 1-1.5g 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.

III. Food Pyramid: per AHA, USDA, ADA, ACA, & FDA
A. Dairy: 3 servings. 1 c. milk, 1 c. yogurt, ¼ c. shredded cheese, etc.

B. Fruits & Vegs: now combined group. Minimum 5/day

¾ c. juice, medium sized fruit The more the better!

C. Grains: 6-11 servings/day 1/8 bakery bagel, 1c. flake cereal, ½ c. starchy vegs

½ 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

D. 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 hand

Think of as side dish, not entrée!

1 c. cooked beans, peas, lentils

golf ball of peanut butter 3 oz. tofu/soybean

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…not bodyfat!

E. Fats/Oils: “Use Sparingly”= 5-8 teaspoons of fats/oils per day


65% of all cancers are directly related to diet & exercise.


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 to disordered eating.

Don’t eat in front of the TV

Drink full glass of water before every meal. Helps digestion