This document summarizes the key points from a nutrition and wellness class. It discusses healthy eating guidelines like the Harvard Healthy Eating Plate, the importance of avoiding restrictive dieting, and the benefits of diets like the Mediterranean diet. Specific topics covered include anti-inflammatory eating, elimination diets, sample meal plans emphasizing whole foods, and the health effects of spices and dark chocolate. Body weight and composition are also addressed, discussing ideal body weight calculations and better methods to assess health than BMI alone. The overall message is that a balanced, plant-based diet focusing on real foods is important for long-term wellness.

1. Nutrition
Wellness Class
Mr. Derby

2. Objectives: to
understand
•Healthy Eating 101
•The Pleasure Trap
•Dieting
•Your Measurements

3. Harvard Healthy Eating
Plate

4. •Emphasizes diet quality
•Created by an organization free of
conflicting interests
•Based on evidence-based research
•Emphasizes a ratio of foods, making it
easier to adjust quantity of food for any
diet.
Harvard Healthy Eating Plate

5. Eat Wiser, Not Less
Small barbeque plate
2 oz hot dog 180 calories
2 oz sausage 200 calories
1 hotdog bun 120 calories
1.5 Tbsp ketchup 30 calories
Large barbeque plate
3 oz shrimp, red bell peppers, onions150 calories
2 portabella mushrooms, tomato’s 30 calories
6 asparagus spears 20 calories
baked potato 120 calories
corn on the cob 90 calories
1/2 c zucchini 20 calories
2 lb watermelon 100 calories
total for both:
530 calories

6. Dieting
• Restrictive Diets/Calorie Counting does not work
• Make you feel hungry and deprived
• Create additional stress = continued overeating
• Temporary- only works for as long as you are on it
• Old eating habits creep back in – yoyo diets!

7. Mediterranean-Based Diet
Lifestyle
• Emphasizes olive oil as the primary fat
• High intake of fruit, vegetables, whole grains
• Moderate fish intake, limited consumption of red
meat and saturated fat.
• Moderate wine consumption
• Omega 3s vs Omega 6

8. Anti-Inflammatory
Diet
• Chronic inflammation – is the result of many of today's terrible foods.
• CAD, asthma, arthritis, Alzheimer’s disease, autoimmune disorders,
and many cancers.
• Obesity, saturated fat, trans fat, and an inadequate amount of
Omega 3 fats have been shown to increase inflammatory biomarkers
• An anti-inflammatory diet increases dietary intake of foods that
decrease inflammation while reducing foods that increase
inflammation.
• The Mediterranean diet is also an anti-inflammatory diet showcasing
fruits, vegetables, whole grains, healthy fats, and fish.

9. Dr. Weil’s Anti-Inflammatory
Pyramid

10. Elimination Diet
• Clinical tool omitting one major food trigger at a time
• 2 weeks
• Food allergy or intolerance may play significant role in many chronic
conditions including migraines, asthma, skin conditions, attention deficit
hyperactive disorder, arthritis, autoimmune disorders, and more.
• Symptoms such as flatulence, chronic fatigue, skin rashes, joint aches
and pains have all been linked to food sensitivities.
• Major food triggers - dairy products, wheat and other gluten-like grains,
eggs, corn, soy and soy products, peanuts, citrus fruits, yeast, refined
sugars, and artificial additives, preservatives, and colorings.

11. Derby’s Rules
• Avoid refined, processed, manufactured foods
• Eat good fats and avoid bad fats
• Eat slow-digesting carbohydrates
• Eat plenty of fruits and vegetables
• Enjoy a variety of health-protective spices,
condiments and beverages
• Get lots of regular physical activity

12. Sample Breakfast
•Breakfast:
• 1 whole egg plus 2 added whites (scrambled or omelet)
OR Egg substitute
• 3/4 cup of any of the following: artichoke, asparagus,
broccoli, mushrooms, onions, bell pepper, scallions,
spinach, tomato, zucchini
• 1 fruit serving of kiwi, pineapple, or watermelon slices
• 1 cup green/black tea or 1 c coffee

13. Sample Breakfast
• Breakfast (Mix all together)
• 1 c organic plain yogurt or 6oz enriched tofu
• 2 T. raw/dry roasted almonds, pecans, walnuts, or
sunflower seeds
• 1/4 c quinoa flakes, buckwheat flakes, or 1 minute
cooking raw oatmeal
• 1-2 T finely ground flaxseed, optional
• 1/3 c berries
• 1 cup green/black tea or 1 cup coffee

14. Sample Lunch
• 4oz organic, kosher, or free range chicken, turkey breast, or
tofu
• 4 c salad greens
• 3/4 c raw vegetables
• 1 slice sprouted whole grain bread, 2 all rye crackers, or 5
nutty rice crackers
• 2 T raw/dry roasted seeds/nuts on salad
• 1 T olive oil (in salad dressing) made with lemon, olive oil,
water.

15. Sample Lunch
• 3/4 c canned wild salmon/smoked trout/mercury safe
tuna/crab mixed with 1 T manga and 2 T chopped
onion/celery
• 1/2 avocado, pit removed
• Stuff fish mixture into avocado
• 5 nutty rice, 2 all rye crackers or 1 slice sprouted whole grain
bread
• Sparkling/plain filtered mineral water

16. Sample Dinner
• 6oz fish (high in omega 3 fat preferred) OR Baked tofu.
• medium sweet potato
• 3/4 c cooked asparagus, artichoke hearts, green beans, or
spinach
• 1 T Earth Balance butter or 1 oz dark chocolate (70%
cocoa or more) for dessert
• 5 oz grape juice or 1/2 c frozen red/purple grapes

17. Sample Dinner
• 4oz organic ground turkey or 4oz chicken breast
• 3/4 c cooked white, pinto, black, or soy beans (sauteed
with onions and chicken broth)
• 2 c salad greens with 3/4 c of fruit or vegetable
• 1 Tbsp olive oil (in homemade salad dressing)
• 2 T nuts/seeds or 1 oz dark chocolate (70% cocoa or
more)

18. Organic vs. Non-organic

19. More reasons for Organics

20. Add spices to your life!
Sage
May help: Preserve
memory, soothe sore
throats
Rosemary Enhance mental focus,
fight foodborne bacteria.
Turmeric Stops inflammation and
inhibits tumors
Chile Pepper Boost Metabolism
Ginger Settles stomach and
reduces inflammation
Cinnamon Stabilizes blood sugar
Saffron Boost mood, mellows
PMS
Parsley Prevents cancer

21. • Oxidative Stress: chocolate contains various antioxidants including
catechins and flavanols to prevent free radicals
• Immune Function: enhances function of specific immune cells
• Cardiovascular Health: the protective effects of cocoa on the heart
and vascular system are probably its most well-documented,
decrease blood clotting and control blood sugar/insulin levels.
• Mood: Improved blood flow to the brain affecting function, cognition
and mood
• Sports: Cocoa can help repair exercise-induced muscle damage,
enhance energy metabolism and improve cardiovascular and lung
function.
• Diabetes: regulate blood sugar levels, minimize symptoms of
neuropathy
Benefits of Cocoa

22. • Cholesterol: Can minimize oxidation of harmful cholesterol
• Inflammation: Inhibit activity of inflammation messengers such as leukotrienes.
• Cancer: minimize damage to cell DNA, stimulate detoxification enzymes and induce death
of problematic cells, decreases inflammation, a key contributor to cancer formation.
• Oral Health: slow free radical damage in gum tissue.
• Visual/Eye Health: Antioxidant properties protect the eye’s sensitive tissue and nerves.
Weight Control: suppress appetite, stabilize blood sugar levels.
• Skin: Protect the skin from UV radiation, minimize inflammation in skin tissue
• Dementia: Improves blood flow to the brain.
• Brain/Stroke: prevent clotting, free radical damage, high blood pressure
Benefits of Cocoa

23. Dark Chocolate
• Cocoa butter and cocoa solids as primary ingredients
(NOT milk fats or hydrogenated oils)
• contain at least 70% pure cocoa powder
• Dutched/alkalization neutralizes the effects of
nutrients in the beans as well decreasing its
antioxidant potential.
• Avoid those high in refined sugars. Instead, good
sweetening agents include low-glycemic sugars such
as unprocessed crystallized cane sugar, fructose, and
agave syrup.
• Avoid those with waxes and preservatives.

24. Ideal Body Weight
• Women: [100lb for first 5ft + (5lb for each additional inch)]+/-
10%
• Men: 106lb for first 5ft + (6lb for each additional inch) +/- 10%
• Example: 5’6” female
• 100lb + (6in x 5lb) = 130 lb +/- 10% = 117 - 143 lb.
• 25-30 calories/kg of body weight
• 1 kg = 2.2 lbs

25. If Overweight..
•Adjusted Body Weight = IdealBodyWeight +
0.4 (actual-IBW)
• Example: IBW: 125 lb, Actual Weight: 210lb
• 125 + 0.4(210-125) = 159 lb
•25-30 calories/kg of adjusted body weight
•1 kg = 2.2 lbs

26. Body Mass Index
• BMI = kg/m^2 = Way of measuring on a grand scale the
body composition of people.
• Pros: Easy to administer (online calculation) just need
height and weight.
• Cons: Not accurate. If person is muscular, short or tall
the number might be skewed.
• Use: Can be used on large groups of people to see
trends in weight and obesity.

27. BMI Ranges

28. Better ways to find body
composition

29. Summary
•Eat Real Food!
•The risks of the Standard American Diet
(SAD)
•Good vs Bad Diets
•Your Measurements

30. Questions??