Learn about the different types of fat - good fat versus bad fat. How to cut fat from your diet and substitute it with other things. There's something for everyone in this lesson!
A Simple System for including healthy snacks in your day. Snacks help fuel your day, lowering cravings, binges and afternoon slumps. Not too mention improving metabolism and improving health and weight losss results.
Created by Hayley Beckett
With the help of Cindy Hopcroft, Caron Bennier and Jessica Hall
Compiled by Stephen Epis - http://stephenepis.com.au
Designed by Daemien Lim from Fonge - http://fonge.com.au/
How to use ghee is a common query because we all are aware that ghee clarified butter is a 21st-century superfood and it has plenty of holistic health benefits on its right use. Then the next question we should discuss how to use this dairy product for the best benefit.
To know more : https://milkio.co.nz/how-to-use-ghee/
Healthy Eating tips for working women. These days women equally contribute towards income generation of a family.Due to long working hours and busy lifestyle women hardly find time to focus on their health.Busy Lifestyle,Long Working Hours,Unhealthy Eating Habits,Lack of Activity,Lifestyle Related Disorders are some the issues women face these days.
GENERAL HEALTHY EATING TIPS
•Eating breakfast is very healthy as it gives a much needed raise to the sluggish BMR.
•Avoid one bite meals as mid time snacks
•Include negative calorie foods
Include foods rich in antioxidants, phyto-chemicals
•Include energy boosting foods – flaxseeds, prunes, walnuts, almonds, alfalfa sprouts, sunflower, melon seeds
•Include high biological value protein – soybean, tofu, mushrooms, skim milk powder
Improve calcium, iron intake add sesame seeds, ragi flour, skim milk powder, soya flour to chapatti Atta
•Add oat bran, wheat bran to boost fiber intake
•Include wheat germ to boost vitamin E intake
(www.youndietplans.com)
A Simple System for including healthy snacks in your day. Snacks help fuel your day, lowering cravings, binges and afternoon slumps. Not too mention improving metabolism and improving health and weight losss results.
Created by Hayley Beckett
With the help of Cindy Hopcroft, Caron Bennier and Jessica Hall
Compiled by Stephen Epis - http://stephenepis.com.au
Designed by Daemien Lim from Fonge - http://fonge.com.au/
How to use ghee is a common query because we all are aware that ghee clarified butter is a 21st-century superfood and it has plenty of holistic health benefits on its right use. Then the next question we should discuss how to use this dairy product for the best benefit.
To know more : https://milkio.co.nz/how-to-use-ghee/
Healthy Eating tips for working women. These days women equally contribute towards income generation of a family.Due to long working hours and busy lifestyle women hardly find time to focus on their health.Busy Lifestyle,Long Working Hours,Unhealthy Eating Habits,Lack of Activity,Lifestyle Related Disorders are some the issues women face these days.
GENERAL HEALTHY EATING TIPS
•Eating breakfast is very healthy as it gives a much needed raise to the sluggish BMR.
•Avoid one bite meals as mid time snacks
•Include negative calorie foods
Include foods rich in antioxidants, phyto-chemicals
•Include energy boosting foods – flaxseeds, prunes, walnuts, almonds, alfalfa sprouts, sunflower, melon seeds
•Include high biological value protein – soybean, tofu, mushrooms, skim milk powder
Improve calcium, iron intake add sesame seeds, ragi flour, skim milk powder, soya flour to chapatti Atta
•Add oat bran, wheat bran to boost fiber intake
•Include wheat germ to boost vitamin E intake
(www.youndietplans.com)
This presentation was authored by Meaghan Anderson MS RD LD CDE, Senior Diabetes Clinical Manager-Houston North - Medtronic Diabetes specially for the Advanced Diabetes Seminar at TLC on April 26, 2014.
Thank you so much for downloading this book & taking the time to read it.These meals will help you perform in your day today life for a healthier, happier more enjoyable life. I dare you to try the mall. Yours In Health.
Organic grass fed ghee is now enjoying astounding popularity all over the world.
Dieticians and nutritionists keep on recommending this diary product now as cow ghee has been identified with wide varieties of health benefits. Even organic grass fed ghee is now counted as a 21st century super food for people of all ages and it is being introduced with varieties of lifestyles.
Butter contains lactose and casein. These two compounds are little allergy invoking. It has been diagnosed that people with lactose intolerance cannot consumer butter. But clarified butter (ghee) can be consumed by allergic people with better comfort.
To know more : https://milkio.co.nz/what-kind-of-butter-for-the-keto/
More and more we are seeing cereal bars being marketed as healthy options, but are they really as good for you as they claim? Hmmm- I suspect NOT!
With most of the population being busy and grabbing food on the go, cereal bars are rapidly becoming a more popular choice for breakfast, a snack and even a meal replacement. But are you sacrificing your health or weight loss for the sake of convenience?
Each item in the trEAT4u line was built around a 10 point nutritional criteria that’ll meet your health and nutrition needs.
A Truly Good trEAT4u offers:
1oz serving
Less than 200 calories
10% or less of calories from saturated fat
Less than 20g sugar
Less than 200mg sodium
0g cholesterol
0g trans fat
Easy to read, short, ingredient list
No artificial ingredients (all natural)
Great taste!
trEAT4u will not only meet your taste needs, but it will also meet the following national nutritional criteria: Flik Fit, Compass Fit Snack Criteria, Morrison’s Good Nutrition Criteria, BAC Fit (Compass One) and Aramark’s Healthy for Life Snack Approach (Better for me Snacks).
Whether your customers are looking for a quick pick me up in the afternoon or a mid-morning snack, trEAT4u has a taste your customers will keep coming back for.
If one wants to lose weight, no mystery, it is necessary to adopt a diet that provides fewer calories than we expense.
It is only then that we adopt a balanced diet just to maintain its target weight and avoid to resume.
Read more: http://bit.ly/17Vfqh6
Each item in the trEAT4u line was built around a 10 point nutritional criteria that’ll meet your health and nutrition needs.
A Truly Good trEAT4u offers:
1oz serving,
Less than 200 calories,
10% or less of calories from saturated fat,
Less than 20g sugar,
Less than 200mg sodium,
0g cholesterol,
0g trans fat,
Easy to read, short, ingredient list,
No artificial ingredients (all natural),
Great taste!
trEAT4u will not only meet your taste needs, but it will also meet the following national nutritional criteria: Flik Fit, Compass Fit Snack Criteria, Morrison’s Good Nutrition Criteria, BAC Fit (Compass One) and Aramark’s Healthy for Life Snack Approach (Better for me Snacks).
Whether your customers are looking for a quick pick me up in the afternoon or a mid-morning snack, trEAT4u has a taste your customers will keep coming back for.
Dread going to the grocery store and think eating out is the simpler option? Think again! Learn how to cook simple, healthy meals, and what to have in your cupboards, refrigerator, and freezer to do so.
This presentation was authored by Meaghan Anderson MS RD LD CDE, Senior Diabetes Clinical Manager-Houston North - Medtronic Diabetes specially for the Advanced Diabetes Seminar at TLC on April 26, 2014.
Thank you so much for downloading this book & taking the time to read it.These meals will help you perform in your day today life for a healthier, happier more enjoyable life. I dare you to try the mall. Yours In Health.
Organic grass fed ghee is now enjoying astounding popularity all over the world.
Dieticians and nutritionists keep on recommending this diary product now as cow ghee has been identified with wide varieties of health benefits. Even organic grass fed ghee is now counted as a 21st century super food for people of all ages and it is being introduced with varieties of lifestyles.
Butter contains lactose and casein. These two compounds are little allergy invoking. It has been diagnosed that people with lactose intolerance cannot consumer butter. But clarified butter (ghee) can be consumed by allergic people with better comfort.
To know more : https://milkio.co.nz/what-kind-of-butter-for-the-keto/
More and more we are seeing cereal bars being marketed as healthy options, but are they really as good for you as they claim? Hmmm- I suspect NOT!
With most of the population being busy and grabbing food on the go, cereal bars are rapidly becoming a more popular choice for breakfast, a snack and even a meal replacement. But are you sacrificing your health or weight loss for the sake of convenience?
Each item in the trEAT4u line was built around a 10 point nutritional criteria that’ll meet your health and nutrition needs.
A Truly Good trEAT4u offers:
1oz serving
Less than 200 calories
10% or less of calories from saturated fat
Less than 20g sugar
Less than 200mg sodium
0g cholesterol
0g trans fat
Easy to read, short, ingredient list
No artificial ingredients (all natural)
Great taste!
trEAT4u will not only meet your taste needs, but it will also meet the following national nutritional criteria: Flik Fit, Compass Fit Snack Criteria, Morrison’s Good Nutrition Criteria, BAC Fit (Compass One) and Aramark’s Healthy for Life Snack Approach (Better for me Snacks).
Whether your customers are looking for a quick pick me up in the afternoon or a mid-morning snack, trEAT4u has a taste your customers will keep coming back for.
If one wants to lose weight, no mystery, it is necessary to adopt a diet that provides fewer calories than we expense.
It is only then that we adopt a balanced diet just to maintain its target weight and avoid to resume.
Read more: http://bit.ly/17Vfqh6
Each item in the trEAT4u line was built around a 10 point nutritional criteria that’ll meet your health and nutrition needs.
A Truly Good trEAT4u offers:
1oz serving,
Less than 200 calories,
10% or less of calories from saturated fat,
Less than 20g sugar,
Less than 200mg sodium,
0g cholesterol,
0g trans fat,
Easy to read, short, ingredient list,
No artificial ingredients (all natural),
Great taste!
trEAT4u will not only meet your taste needs, but it will also meet the following national nutritional criteria: Flik Fit, Compass Fit Snack Criteria, Morrison’s Good Nutrition Criteria, BAC Fit (Compass One) and Aramark’s Healthy for Life Snack Approach (Better for me Snacks).
Whether your customers are looking for a quick pick me up in the afternoon or a mid-morning snack, trEAT4u has a taste your customers will keep coming back for.
Dread going to the grocery store and think eating out is the simpler option? Think again! Learn how to cook simple, healthy meals, and what to have in your cupboards, refrigerator, and freezer to do so.
This presentation highlights the importance of portion control to maintain a healthy weight. Learn about serving sizes, how to read a nutritional label, and how the number of calories has changed in the same food item over 20 years due to the ingredients.
Holiday Lites: How to Make Favorite Holiday Foods More HealthyMercy Medical Center
Holiday recipes can be delicious AND healthy! Kathy Wise, director of health & wellness at Mercy Medical Center in Canton, Ohio, explains how.
Kathy is a licensed, registered dietitian, certified personal trainer and licensed wellness coach. Her presentations focuses on how to satisfy the taste buds while reducing your risk for heart disease, stroke, elevated blood pressure and glucose, obesity and more.
You'll find tips on:
* Visual presentation of food
* Ingredient selection
* Simple recipe substitutions and revisions
* Recipe conversion tables
* Sugar substitutes for baking
* Healthy holiday snacks
* Low-fat cooking techniques
The Paleo Diet eliminates grains (e.g. rice), processed foods (e.g. pastas), legumes and limits starchy vegetables (e.g. potatoes). As a result it's important to find substitutes to serve as the staples of your meals. This presentation outlines 5 common Paleo approved staples for your easy paleo meals. See more recipes at www.myeasypaleomeals.com
Nirav Patel Hoboken | Saturated Fat in Restaurant FoodNirav Patel
Nirav Patel Hoboken is explaining here about Saturated Fat in Restaurant Food. He lives in Hoboken, New Jersey. He is an investor and businessman in New Jersey.
This diet plan follows the ketogenic and primal diet guidelines. It allows for small amounts of natural
low-carb sweeteners and raw full-fat dairy. As always, I made this diet plan easy to follow and included
nutrition facts for each meal and day. By following this plan, you won’t have to track your carb intake
or other macronutrients. Apart from the diet plan itself, you will find useful tips and basic ketogenic
diet guidelines.
The ketogenic diet or as like some people prefer to call it; the
Keto diet or low carb diet is about consuming a lot of protein
and fats but fewer carbs. This diet makes the body send the
fats that we consume to the liver, which the latter transform it
into energy to keep the body strong and active for a long time
without feeling tired quickly.
Brand New Keto Diet Offer - Insane Conversions, Multiple Landers Including French & Spanish - Check Out Our Fully Customised Flow For Yourself & See Why We Have Such Insane Conversions - Cash In On The Multi Million Dollar Keto Craze Today.
Do not waste your precious calorie in-take on the empty ones found in many beverages...even the ones we enjoy the most! This lesson talks about how to cut back and make healthier choices when it comes to coffee, smoothies, soda, and fruit juices to name a few.
R3 Stem Cells and Kidney Repair A New Horizon in Nephrology.pptxR3 Stem Cell
R3 Stem Cells and Kidney Repair: A New Horizon in Nephrology" explores groundbreaking advancements in the use of R3 stem cells for kidney disease treatment. This insightful piece delves into the potential of these cells to regenerate damaged kidney tissue, offering new hope for patients and reshaping the future of nephrology.
Telehealth Psychology Building Trust with Clients.pptxThe Harvest Clinic
Telehealth psychology is a digital approach that offers psychological services and mental health care to clients remotely, using technologies like video conferencing, phone calls, text messaging, and mobile apps for communication.
India Clinical Trials Market: Industry Size and Growth Trends [2030] Analyzed...Kumar Satyam
According to TechSci Research report, "India Clinical Trials Market- By Region, Competition, Forecast & Opportunities, 2030F," the India Clinical Trials Market was valued at USD 2.05 billion in 2024 and is projected to grow at a compound annual growth rate (CAGR) of 8.64% through 2030. The market is driven by a variety of factors, making India an attractive destination for pharmaceutical companies and researchers. India's vast and diverse patient population, cost-effective operational environment, and a large pool of skilled medical professionals contribute significantly to the market's growth. Additionally, increasing government support in streamlining regulations and the growing prevalence of lifestyle diseases further propel the clinical trials market.
Growing Prevalence of Lifestyle Diseases
The rising incidence of lifestyle diseases such as diabetes, cardiovascular diseases, and cancer is a major trend driving the clinical trials market in India. These conditions necessitate the development and testing of new treatment methods, creating a robust demand for clinical trials. The increasing burden of these diseases highlights the need for innovative therapies and underscores the importance of India as a key player in global clinical research.
Antibiotic Stewardship by Anushri Srivastava.pptxAnushriSrivastav
Stewardship is the act of taking good care of something.
Antimicrobial stewardship is a coordinated program that promotes the appropriate use of antimicrobials (including antibiotics), improves patient outcomes, reduces microbial resistance, and decreases the spread of infections caused by multidrug-resistant organisms.
WHO launched the Global Antimicrobial Resistance and Use Surveillance System (GLASS) in 2015 to fill knowledge gaps and inform strategies at all levels.
ACCORDING TO apic.org,
Antimicrobial stewardship is a coordinated program that promotes the appropriate use of antimicrobials (including antibiotics), improves patient outcomes, reduces microbial resistance, and decreases the spread of infections caused by multidrug-resistant organisms.
ACCORDING TO pewtrusts.org,
Antibiotic stewardship refers to efforts in doctors’ offices, hospitals, long term care facilities, and other health care settings to ensure that antibiotics are used only when necessary and appropriate
According to WHO,
Antimicrobial stewardship is a systematic approach to educate and support health care professionals to follow evidence-based guidelines for prescribing and administering antimicrobials
In 1996, John McGowan and Dale Gerding first applied the term antimicrobial stewardship, where they suggested a causal association between antimicrobial agent use and resistance. They also focused on the urgency of large-scale controlled trials of antimicrobial-use regulation employing sophisticated epidemiologic methods, molecular typing, and precise resistance mechanism analysis.
Antimicrobial Stewardship(AMS) refers to the optimal selection, dosing, and duration of antimicrobial treatment resulting in the best clinical outcome with minimal side effects to the patients and minimal impact on subsequent resistance.
According to the 2019 report, in the US, more than 2.8 million antibiotic-resistant infections occur each year, and more than 35000 people die. In addition to this, it also mentioned that 223,900 cases of Clostridoides difficile occurred in 2017, of which 12800 people died. The report did not include viruses or parasites
VISION
Being proactive
Supporting optimal animal and human health
Exploring ways to reduce overall use of antimicrobials
Using the drugs that prevent and treat disease by killing microscopic organisms in a responsible way
GOAL
to prevent the generation and spread of antimicrobial resistance (AMR). Doing so will preserve the effectiveness of these drugs in animals and humans for years to come.
being to preserve human and animal health and the effectiveness of antimicrobial medications.
to implement a multidisciplinary approach in assembling a stewardship team to include an infectious disease physician, a clinical pharmacist with infectious diseases training, infection preventionist, and a close collaboration with the staff in the clinical microbiology laboratory
to prevent antimicrobial overuse, misuse and abuse.
to minimize the developme
Welcome to Secret Tantric, London’s finest VIP Massage agency. Since we first opened our doors, we have provided the ultimate erotic massage experience to innumerable clients, each one searching for the very best sensual massage in London. We come by this reputation honestly with a dynamic team of the city’s most beautiful masseuses.
We understand the unique challenges pickleball players face and are committed to helping you stay healthy and active. In this presentation, we’ll explore the three most common pickleball injuries and provide strategies for prevention and treatment.
Defecation
Normal defecation begins with movement in the left colon, moving stool toward the anus. When stool reaches the rectum, the distention causes relaxation of the internal sphincter and an awareness of the need to defecate. At the time of defecation, the external sphincter relaxes, and abdominal muscles contract, increasing intrarectal pressure and forcing the stool out
The Valsalva maneuver exerts pressure to expel faeces through a voluntary contraction of the abdominal muscles while maintaining forced expiration against a closed airway. Patients with cardiovascular disease, glaucoma, increased intracranial pressure, or a new surgical wound are at greater risk for cardiac dysrhythmias and elevated blood pressure with the Valsalva maneuver and need to avoid straining to pass the stool.
Normal defecation is painless, resulting in passage of soft, formed stool
CONSTIPATION
Constipation is a symptom, not a disease. Improper diet, reduced fluid intake, lack of exercise, and certain medications can cause constipation. For example, patients receiving opiates for pain after surgery often require a stool softener or laxative to prevent constipation. The signs of constipation include infrequent bowel movements (less than every 3 days), difficulty passing stools, excessive straining, inability to defecate at will, and hard feaces
IMPACTION
Fecal impaction results from unrelieved constipation. It is a collection of hardened feces wedged in the rectum that a person cannot expel. In cases of severe impaction the mass extends up into the sigmoid colon.
DIARRHEA
Diarrhea is an increase in the number of stools and the passage of liquid, unformed feces. It is associated with disorders affecting digestion, absorption, and secretion in the GI tract. Intestinal contents pass through the small and large intestine too quickly to allow for the usual absorption of fluid and nutrients. Irritation within the colon results in increased mucus secretion. As a result, feces become watery, and the patient is unable to control the urge to defecate. Normally an anal bag is safe and effective in long-term treatment of patients with fecal incontinence at home, in hospice, or in the hospital. Fecal incontinence is expensive and a potentially dangerous condition in terms of contamination and risk of skin ulceration
HEMORRHOIDS
Hemorrhoids are dilated, engorged veins in the lining of the rectum. They are either external or internal.
FLATULENCE
As gas accumulates in the lumen of the intestines, the bowel wall stretches and distends (flatulence). It is a common cause of abdominal fullness, pain, and cramping. Normally intestinal gas escapes through the mouth (belching) or the anus (passing of flatus)
FECAL INCONTINENCE
Fecal incontinence is the inability to control passage of feces and gas from the anus. Incontinence harms a patient’s body image
PREPARATION AND GIVING OF LAXATIVESACCORDING TO POTTER AND PERRY,
An enema is the instillation of a solution into the rectum and sig
2. On The Agenda
It’s all about the mountain goats
• Fat Facts
• Finding Fat
• Reducing Daily Fat
• Sample Meals
• Counting Calories
• Studying Patterns
3. Lower Your Fat Intake
in Order to Lose Weight
• A low-fat, high-fiber diet aids weight
loss.
• A lower fat intake is associated with
reduced BMI scores as well. Like golf,
the lower your BMI score, the better!
4. What Is Fat?
• Fat is one of the three macro nutrients
that supplies calories to the body.
• There are 9 calories in each gram of fat.
• Fat has more than twice the calories
per gram than carbohydrates or
proteins!
5. What is Fat?
• There are different kinds of fat.
• Two kinds of fat that are very bad for
you are saturated fat and trans fat.
• Monounsaturated fats are good for
you… in small doses.
6. What Kinds of Fat Are
There?
• Saturated Fat
• Trans Fat
• Unsaturated Fat
7. Fat Does Several Jobs
No idle hands here! Actually, no hands at all here…
• Fat is a vital energy source.
• It also insulates the body.
• Fat even stores calorie reserves.
• Certain fats promote healthy skin and hair.
• Finally, fat helps your body absorb and
transport fat-soluble vitamins.
8. How Much Fat Do You
Need?
• Dietary fat provides essential omega 3
and omega 6 fatty acids.
• On a 2,000 calorie diet, the average
person would need each day about:
• 1-2 g of omega 3
• 4-8 g of omega 6
9. Essential Fatty Acids
• You can find omega-6 fatty acids in
fruits, vegetables, beans and whole
grains.
• You can find omega-3 fatty acids in
fatty cuts of fish.
10. Foods with Low Calorie Density
Category Products Calories/Pound Calorie
Density
Vegetables All 65-195 very low
Fruits All except avocado 135-42 low
Nonfat dairy Skim milk, nonfat yogurt 180-40 low
Egg whites Nonfat egg substitute 226 low
High-fiber Potato, peas, beans, 300-600 moderately low
carbs pasta, rice, barley,
cooked cereals
Poultry & fish Lean poultry 450-650 moderately low
lean fish, shellfish
11. Foods with High Calorie Density
Category Products Calories per Pound Calorie Density
Low-fat/fat-free fat-free: chips, 1,500-2,000 high
refined carbohydrates cakes, muffins,
cookies, brownies,
pretzels, crackers,
bread sticks, dry cereals
Cheese, egg yolks cheddar, Swiss, Brie 1,500-2,000 high
Regular refined potato chips, cookies, 1,500-2,500 very high
carbohydrates salad dressing, candies,
brownies, fudge, crackers
High-fat products chocolate candy, 2,500-3,000 very high
coconut, peanut butter,
nuts, seeds
High-fat products bacon, margarine, butter, 3,000-3,500 very high
mayonnaise
Fats, oils olive oil, lard, vegetable oil, 4,000 extremely high
shortening
12.
13. Fat Content Makes a
Difference
• Researchers
have found
that people ate
more calories
and gained
more weight as
the percentage
of fat in their
diet increased.
Bottom line: 15-20% fat in diet
Middle line: 30-35% fat in diet
Top line: 45-50% fat in diet
14. Where Is the Fat in My
Food?
Ready or not, here we come!
• Fatty meats
• Dairy foods
• Refined fats and oils:
–Salad dressings, oils, margarine
–Fried foods, many restaurant foods
–Most desserts
–Many frozen dinners
• Nuts and nut butters
15. Read the Labels!
• Compare these two margarines: 11g fat and 5g
fat – half the fat is half the calories.
• Light spreads may not be good for cooking and
baking.
Regular
margarine
Light
margarine
16. Venturing into the Kitchen
Here are some tips to help you escape that
angry mountain goat…
Make substitutions to cut fat
and increase flavor!
17. Substitution OneSubstitution One
• Use skim milk in
place of whole milk.
• This switch will help
you consume 5
grams less of
saturated fat per
cup.
18. Substitution Two
• Use light margarines
for spreads.
• The best margarine
choices will have less
than 1 gram of sat fat
and less than 50
calories per serving.
19. Substitution Three
• Use less refined oil:
• Measure oil rather
than pouring freely.
• Use a spray can or
misting bottle.
• Use broth instead of
oil.
20. Substitution Four
• Switch white
skinless poultry for
cuts of red meat.
• Try ground turkey in
your spaghetti sauce
instead of ground
beef.
22. Substitution Six
This one’s more of a guideline…
• Cheese is very high in
fat and saturated fat…
• Use sharp flavors so
you need less cheese.
• Try flavored fat-free
cream cheese.
23. Keep the Flavor, Not the Fat
• Use fat-free salad
dressing or a small
amount of oil and
vinegar to dress salads.
• Measure instead of
pouring dressing all
over the place.
24. Sample Meal Plan
• Start your day with a healthy breakfast:
– Try oatmeal with skim milk
– Be sure to add fresh fruit
• 1 banana
• ½ cup berries
– Finish things off with
a cup of coffee or tea
26. Sample Meal Plan
• Stay on track with a delicious lunch…
– Large salad with 1 tsp oil & vinegar
– Large bowl of chicken
minestrone soup
– 1 slice 100% whole-grain
bread
– Diet soda or tea
27. Sample Meal Plan
• How about a Snack?
– Yogurt with fresh fruit
and fat-free whipped
cream
– Herbal tea
28. Sample Meal Plan
• Finish things off with a filling dinner!
– Baked Lemon Fish
– Grilled red potatoes
– Sautéed spinach
– Fresh tomatoes
29. Sample Meal Plan
• Well, this meal isn’t quite complete without
dessert…
– In this case, that
dessert is a healthy
adaptation of a
banana sundae
30. Guess how many calories
were in the menu we just
showed you?
31. Meal Plan Stats
• 1,700 calories
• 31 g fat
• 6 g saturated fat
• 100 mg cholesterol
• 2,572 mg sodium
• 282 g carbohydrate
• 42 g fiber
• 87 g protein
6.5 pounds
of food!
Calorie
Density: 261
32. Calories Count!
Whenever the calorie density of
the diet is high, the calorie
intake will be high, whether the
calories come from fat or
refined carbohydrates.
33. Percentages of Fat, Like
Appearances, Can Be
Deceiving
• Not all high-fat foods have more
concentrated calories than all lowfat
foods.
• We’ll feature a few sneaky examples in
the next few slides…
34. The Deception: Part One
• Adding three tablespoons of chocolate syrup
to a glass of whole milk doubles the calories
even though it cuts the percent of total fat in
half.
35. The Deception: Part Two
• A salad with dressing and avocado is much
higher in fat than salty snack foods.
• However, it is much lower in calorie density and
has much higher moisture and fiber content
36. Meet FatSlurper
• FatSlurper and her husband have been too
busy too cook and have dined out quite often
over the past year.
• Her meals are generally high calorie and high
fat.
• FatSlurper has no motivation to work out.
37. The Effects of FatSlurper’s
Choices
• FatSlurper was not getting enough fiber
or antioxidants.
• Her body did not burn many of the
calories she consumed.
• FatSlurper’s muscle mass was low.
38. Plan of Action
• Eat smart when dining out.
• Eat healthy snacks.
• Eat less fat, especially saturated fat.
• Keep daily food logs.
• Increase physical activity.
39. Outcome
• Over the course of 9 months,
FatSlurper lost 12% of her body weight.
• FatSlurper began exercising.
• She and her husband cook at home
about 3 nights per week.
40. Let’s Review!
What could be more fun than that?
• Fat Facts
• Finding Fat
• Reducing Daily Fat
• Sample Meals
• Counting Calories
• Studying Patterns
41. “To will is to select a goal,
determine a course of
action, and then hold to
that action till the goal is
reached.
The key is action.”
— Michael Hanson
Editor's Notes
Today we’ll be discussing how to lower your fat intake to lose weight. The truth is that reducing your fat consumption can do so much more! You don’t need to shock a vulture to make a difference in your life and health. With that in mind, let’s get started…
By www.foodandhealth.com – Food and Health Communications, Inc.
Here’s everything we’re going to discuss today. Vultures play a surprisingly small role in this journey. Who knew?
Here are just a few well-researched advantages of a low-fat diet. You don’t have to take my word for it -- there are whole research teams with data supporting these assertions.
A low-fat, high fiber diet helps you lose weight in a couple important ways. Foods that are naturally low in fat and high in fiber make you feel much fuller than food with the same number of calories but less fiber/more fat.
As people reduce fat, generally they start consuming fewer calories each day.
BMI stands for body weight index, and people who are overweight should try to reduce their BMI.
Source: J Am Diet Assoc 2003;103:1600-6, Am. J. Clin. Nutr. 1987;46:886-892, JACN 1999;18:207-212, Am J Clin Nutr 1999;70:423, Am J Clin Nutr 2004;80:668-73
The other two macronutrients are carbohydrates and protein. It’s important to incorporate at least some of each macronutrient into your diet each day.
Fat provides 9 calories per gram.
Carbohydrates and proteins, on the other hand, each have only 4 calories per gram.
That means that fat has more than twice the calories per gram than carbohydrates or proteins.
Saturated fat is solid at room temperature while unsaturated fat is liquid at room temperature.
Trans fat is found in fat that was liquid at room temperature and is made solid by a process called hydrogenization – you usually see this in fried foods or food with partially hydrogenized shortening as one of the ingredients.
Here we’re going to talk about a few different kinds of fat.
Saturated fat is solid at room temperature. You can usually find it in animal products like butter, milk, and fatty cuts of meat. Saturated fat is bad for your heart and general health.
Trans fat is found in fat that was liquid at room temperature and then is made solid by a process called hydrogenization. You usually see this in fried foods or food that includes partially hydrogenized shortening. It is also bad for your health.
Unsaturated fats (oils) do not raise blood cholesterol. Unsaturated fats can be found in vegetable oils, most nuts, olives, avocados, and fatty fish like salmon. Unsaturated oils include both monounsaturated fats and polyunsaturated fats. Olive, canola, sunflower, and peanut oils are all high in monounsaturated fats. Vegetable oils like soybean oil, corn oil, and cottonseed oil, as well as many kinds of nuts, are all good sources of polyunsaturated fats. Some fish, (such as salmon, tuna, and mackerel) contain omega-3 fatty acids that are currently believed to offer protection against heart disease. Consume moderate amounts of food high in unsaturated fats, taking care to avoid excess calories. Unsaturated fat is liquid at room temperature.
While fats and oils should be used sparingly, they should not be completely eliminated because fat has important functions in your body.
Essential fatty acids must come from dietary fat. They cannot be manufactured by the body. It is important to eat a healthful diet so that you get the right nutrients, including essential fatty acids.
You should not lower the fat in your diet to less than 8-10% of the calories you consume. It is healthy to keep your fat consumption to less than 30%of the calories you eat but we will show you more about fat and calories in upcoming slides.
Scientists have found that a diet high in omega-3 fatty acids can help prevent heart disease, diabetes, and obesity, and even ease arthritis pain. On the other hand, people who have diets that are low in omega-3s and high in omega-6 -- the typical American diet -- have higher rates of heart disease.
You only need a 3.5 ounce serving of fatty fish to get enough omega-3 fatty acids in that serving -- don’t go crazy eating tons of fatty fish.
Olive oil has an insignificant amount of omega-3s. It is only about 7% omega-6 PUFA (linoleic acid mostly). This means a tablespoon of olive oil has about 1 gm of essential omega 6 PUFA. That is not much compared to corn, soybean or safflower oil which all have about 8-10+ gm of linoleic acid per tablespoon. Canola oil has significant amounts of BOTH omega-3s AND omega-6s!
However, people should get 4-5gm of omega 6 PUFA daily so that would be hard to do unless one consumed a lot of olive oil.
These items are all relatively low in calorie density. They are also high in moisture content and fiber content.
Try to remember these numbers because we will show you foods that are much higher in calorie density in the next two slides.
Eating a lot of the foods on this page is essential for any successful weight loss program. There are lots of delicious choices!!
Fat is an energy dense food. Olive oil, lard, vegetable oil and shortening are all in the 4000 calories per pound range. This is much much higher than the fruits and vegetables we saw on the first page. Note how this page is primarily made of high-fat items and refined carbohydrates. If you lower the fat in your diet, you should not replace it with refined carbohydrates like sugar.
It is important to choose your fats wisely – nuts, avocadoes and olives all have good fats. Cheese and processed foods have fats that are harmful for your heart.
Here are the sources of fat in the U.S. Food Supply – courtesy of the USDA.
These diets consisted of foods that were similar in appearance and palatability but differed in the amount of high-fat ingredients used. Relative to their energy consumption on the medium- fat diet, the subjects spontaneously consumed an 11.3% deficit on the low-fat diet and a 15.4% surfeit on the high-fat diet Reference: Lissner L, Levitsky DA, Strupp BJ, et al. Dietary fat and the regulation of energy intake in human subjects. Am J Clin Nutr 1987;46:886-92
Here is a list of common products that are high in fat.
Fatty meats are fatty cuts of meat, or mixes of ground meat with a larger percentage of fat content.
Many dairy products are high in fat. We’re thinking about things like butter, whole milk, and cheeses here.
Nuts and nut butters are nutrient-dense. They contain important minerals and were used in the DASH diet, so they shouldn’t be eliminated all together. They can be part of a weight loss plan but should be included sparingly.
It is important to read labels on packages. This way you will be aware of the fat content of foods that you purchase. Look at the two food labels above – by choosing the “light” tub variety of margarine you can save over 50% of the calories from fat and over 50% of the calories in place of stick margarine.
Now let’s move to one of the most fun rooms in the house – the kitchen.
Our chef has a few tips for you to help you make substitutions and to add flavor to your food. And really, who doesn’t love flavor?
Save 5 grams of saturated fat per cup by using skim milk or calcium-fortified soy milk in place of whole milk.
If you don’t like regular skim milk, you may want to give Skim Plus a try. It is as thick as whole milk and it contains more calcium. You can use it for cooking and baking.
Try evaporated skim milk for puddings and sauces.
MyPlate also recommends that people choose low and no fat options as often as possible when they’re picking out dairy products.
Light margarine can be used anywhere except for cooking and baking. It makes an excellent spread. Experiment with different brands to find one you like. We have several pictured above.
Take Control and Benecol are medicinal margarines that may help lower cholesterol as part of a healthy diet.
In most cases you can cut the amount of oil by half. Who remembers what refined oil is?
Measure oil – don’t pour freely.
Spray cans can help you use less oil. The olive oil spray is nice for salads or making garlic toast too.
Use broth for flavoring and sautéing. It is a delicious way to finishing vegetables or pasta.
Skinless ground turkey breast is often best used in recipes with a liquid – it can be a little dry when just made into a patty and grilled. Read labels carefully – if ground turkey contains dark meat and/or skin it can often be as high in fat and saturated fat as ground beef.
You have many choices in the market for egg whites. You can buy nonfat egg substitute or plain egg whites. You can also buy whole eggs and separate them. Egg yolks are high in cholesterol and fat. In fact, one yolk contains 59 calories and 5 g fat. Compare that to one white with16 calories and 0 fat
Use extra sharp cheddar – it has a lot of flavor and a little bit goes a longer way.
When using hard shredded cheeses such as mozzarella, jack or cheddar, use ¼ of the amount called for on the recipe.
Try flavored fat free cream cheese -- it often has a more exciting taste profile.
Another way to use less dressing is to dip your fork in the dressing.
Cooked oatmeal or cream of wheat is an excellent choice for breakfast because the calorie density is much lower than for bagels, danish, croissants and even dry processed cereals.
You can eat over 1 cup of cooked oatmeal with a half cup of blueberries, 1 banana, 1 glass of skim milk and one cup of coffee or tea for only 381 calories – hardly a skimpy breakfast!!
Compare this with a McDonald’s Sausage Biscuit with egg. That clocks in at 490 calories!
Compare the bowl of oatmeal on the left with the fast food items on the right. The oatmeal breakfast provides over one and a half pounds of food, but WAY fewer calories and fat!
A healthy lunch can still incorporate relatively generous portions.
In this example, you can eat a large 4-cup salad dressed with oil and vinegar (use 1 tsp of oil and as much vinegar as you like), PLUS a large 2 cup bowl of minestrone soup and 1 slice of 100% whole wheat toast. Enjoy diet soda or tea sweetened with non-nutritive sweetener.
Remember, MyPlate insists that people should fill half their plates with fruits and veggies at each meal. Are you doing that?
Here is a sample snack – 1 cup of light nonfat flavored yogurt with ½ cup of fruit and 1 tablespoon of fat-free whipped cream.
Enjoy flavored herb tea and, if you sweeten it, use non-nutritive sweetener.
Dinner is ready! In this example, you can enjoy 4 ounces of your favorite fish that baked with herbs, fresh lemon and paprika.
Bake it in a dish with a little water so it stays moist.
Also serve any nonstarchy vegetable with this meal. Here we’ve have chosen 2 cups of baby spinach.Remember to include grilled red potatoes with a little olive oil, onion and tomato paste. They are especially delicious when topped with chopped tomato.
Try just drinking water with dinner.
Dessert isn’t just for kids. This one is made with nonfat, light vanilla yogurt, a half slice banana, half cup fresh berries, sprinkles, 1/2 Tbsp chocolate chips and reduced-calorie chocolate syrup. It is topped with 1 tablespoon fat-free whipped cream.
Speaker – see if they can guess the number of calories in the daily meal plan just shown.
All of that food amounts to just 1700 calories!! This diet is high in fiber, low in fat and saturated fat and not too high in sodium. Sodium can be lowered by using a low-sodium soup – we used canned chicken minestrone in our example.
Bell EA, Castellanos VH, Pelkman CL, et al. Energy density of foods affects energy intake in normal weight women. Am J Clin Nutr 1998;67:1332-9.
The next few slides are very interesting and will help you better understand the concept of calorie density.
Adding chocolate syrup to a glass of milk increases the calories from sugar. This lowers the percent of fat.
But the bottom line is that you will now consume twice as many calories!
Of course the best thing to do if you want chocolate milk is to use reduced calorie chocolate syrup and skim milk.
The calorie density of fat-free cookies, cakes and salty snack foods is quite high (1200 to 1700 calories per pound) compared to a big salad containing a few sunflower seeds, a couple slices of avocado or a little olive oil (only 300 calories per pound but 50% calories from fat!)
The salad is much higher in moisture and fiber
Another discussion point here – if you look at the calorie density of the Entenmann’s® Fat-Free, Cholesterol-Free Fudge-Iced Chocolate cake – it is fat free but the calorie density is around 1108 calories per pound – a lot more than a salad that is only 300 calories per pound.
Fat-free is not always calorie free – especially when an item is made primarily of white flour and sugar.
Now let’s take an in-depth look at a dietician’s case study of a woman whose habits were undermining his weight-loss goals.
FatSlurper presented to a registered dietitian (RD) complaining of recent weight gain, especially “around the middle.” Her medical history revealed Class I obesity, borderline high blood pressure, elevated fasting blood sugar, and recently diagnosed polycystic ovarian syndrome.
Over the last year (after her wedding) she and her husband have been too busy to cook and have fallen into the habit of dining out often. FatSlurper was quick to qualify where they ate as “not fast food places or anything like that.” According to FatSlurper, she was not a snacker and only ate an occasional cookie in the afternoon. With no motivation to work out, FatSlurper was depressed about her weight, but felt helpless to control it.
FatSlurper was clearly overeating, in terms of both fat and calories. By not consuming vegetables and fruit, her diet was devoid of fiber and antioxidants. She dined out for practically every meal. If she was going to continue eating out, FatSlurper had to revamp her food choices. Her lack of snacking was a concern (although she was clearly proud of it), because she needed to learn how to snack in a healthy manner.
FatSlurper’s lack of activity was not helping her body burn many of the calories she consumed. In fact, as her body fat increased, her muscle mass decreased. In effect, her body fat (biologically inactive tissue) was greater than her muscle mass (biologically active tissue).
FatSlurper should to focus on getting more vegetables, high fiber carbs, and lean protein (like chicken, fish, and tofu) when dining out.
FatSlurper also needs to eat at least 2-3 snacks a day and aim for snacks with high dietary fiber and low fat content. The dietician informed her that her fiber needs are approximately 25-30 grams/day. FatSlurper needs to eat less, more frequently and not go longer than 4-5 hours without a meal.
Generally, FatSlurper should eat less fat, especially saturated fat. She was advised to keep fat to ~ 25-30% of the total calories she consumes (50 g in an 1,800 calorie diet). She also has to aim for getting 10% or less of her total fat count from saturated fats and 20% from “good” fats, like olive oil, canola oil, almonds, and walnuts.
FatSlurper needs to keep daily food logs to track her consumption of calories, fats and fiber. When you log your food intake daily, it can increase your awareness of portion sizes, quality of food intake, timing of meals/snacks, and hunger/fullness cues. That’s why FatSlurper needs to start a food log.
The dietician informed FatSlurper about the Borg Scale for rating physical activity. She was advised to strive to go from 6 (which is no physical activity) to at least a 13 (somewhat hard). She had to start with about 30 minutes of activity (i.e., walking) most days per week, and lift weights too
FatSlurper cut her fat intake significantly over the course of 9 months. She was conscious of what she was ordering at restaurants, making desserts and appetizers the exception, rather than the norm. She even lost 12% of her body weight. FatSlurper also started walking to and from work (about 2 miles each way) and lifting light weights when she got home from work. Finally, she and her husband started cooking at home about 3 nights per week.
(Speaker – ask them some questions to review each section. For example…)
Where are essential fatty acids found?
How do you lower fat? (go easy on salad dressing, order baked instead of fried, make substitutions in cooking)
Low-fat meals look skimpy? NOT – remember the sample meal contains over 6 pounds of food in 1700 calories.
Calories count – not everything low in fat is low in calories when it contains sugar and white flour!
FatSlurper learned a lot from visiting a dietician and keeping a food log. Would you do the same? Why or why not?
Do you have any questions about cutting fat from your diet? Now’s the time to ask!
Quote from Michael Hanson.