Photos: Gerald Pope; istockphoto.com PRO SPORTS CLUB PROCLUB.COM 17 16 PRO PULSE SEPTEMBER \\ OCTOBER 2013 NUTRITION A Healy Diet: WHAT IT REALLY By Julie Tredway, RD, CD EATING RIGHT doesn’t have to be complicated. Trust PRO Sports Club’s dietitians to tell you how it is. Optimize your health and manage your weight with the following basics: LOOKS LIKE SAY YES TO… LIMIT... Fruits and Vegetables A diet rich in vegetables and fruits leads to lower blood pressure as well as a reduced risk of heart disease, stroke, and, most likely, some cancers. Consume a minimum of 4 ½ cups per day. Eating a variety will optimize the mix of nutrients your body needs. Broccoli is rich in vitamin C, carotenoids, fiber, calcium and folate. Blueberries are a good source of vitamin C, vitamin K, manganese, and fiber, along with being one of the richest sources of antioxidants and contain the health-promoting phytochemical, anthocyanin. The Right Kind of Fat Good fats include monounsaturated fats (avocados and olive oil) and polyunsaturated fats, which includes essential fatty acids (salmon, flaxseed, walnuts). Good for your heart, cholesterol, and overall health, these fats lower total cholesterol, LDL (bad) cholesterol, and triglycerides while raising HDL (good) cholesterol. How much? The percentage of fat in your diet is less important than the source of those fats, so consume mostly unsaturated fats. Lean Proteins Since this macronutrient cannot be stored in your body, be sure to include lean protein with all meals and snacks. Lean protein provides satiety, helps build muscle, and synthesizes enzymes and hormones. Whole Grains A diet rich in whole grains has been shown to reduce heart disease, type 2 diabetes, obesity, and some forms of cancer. Although it’s recommended that three whole grain servings are consumed each day, only 10 percent of Americans do so. Choose whole grains that are full of nutrients including fiber, B vitamins, antioxidants, iron, zinc, copper, and magnesium. Look for whole wheat as the first ingredient on the food label. Added Sugars Often labeled as corn syrup, fructose, cane sugar, or brown sugar, these provide nothing but empty calories. Americans, on average, consume 22 to 28 teaspoons of added sugars a day, which is equal to 350 to 450 calories. Women should cut back to 100 calories (6 1/2 teaspoons) and men should cut back to 150 calories (9 1/2 teaspoons) per day. Some of the negative impacts of a high sugar diet almost certainly include obesity, raised triglycerides, and lowered HDL (good) cholesterol which can lead to heart disease and tooth decay. The Wrong Kind of Fat Trans fats, which are hydrogenated or partially hydrogenated oil, are found in commercially prepared baked goods and snack foods. Saturated fat is found in chicken with skin, whole-fat dairy products, and red meat. These fats tend to be solid at room temperature. Together these fats negatively impact total cholesterol, LDL (bad) cholesterol, and triglycerides, while also lowering HDL (good) cholesterol levels. Aim for 10 percent or less of calories from saturated fat and zero grams of trans fat per day. Solid fats and added sugars contribute more than one-third of all calories consumed by Americans? Did y kn? Sodium It is recommended that sodium intake be limited to 2300 mg or less per day. However, on average, Americans consume 3400 mg each day. The majority of this consumption comes from processed foods. Cutting back on these, eating more fresh foods, and limiting salt makes it easier to keep to 2300 mg of sodium per day. For those sensitive to sodium, too much can lead to an increase in blood pressure. Meal tracking can help track your intake of sodium. Meal track to get a big picture of what you’re consuming. It’s also a lasting record that can help with weight loss or pinpoint allergies. Visit 2020lifestyles. com to sign up for the free tracker, and see a wealth of health related information created by the highly educated team at PRO Sports Club. Learn portion sizes by comparing an apple to a tennis ball or a piece of chicken to a deck of cards. A food scale, measuring cups, and measuring spoons are all good tools to help determine serving sizes. Using smaller plates, bowls, utensils, and glasses can also help reduce portions consumed. Eat regularly, every 3-4 hours, to keep blood sugars and energy level stable while preventing excessive hunger, which can lead to less healthy food choices and/or too much food being consumed. Drink water as a calorie-free way to keep your muscles energized, skin looking its best, and control caloric intake. Limit packaged foods since they can be high in calories. They’re designed to be tempting through sugar, fat and salt. Although not all convenience foods are unhealthy, it’s best to be selective when shopping. To schedule an appointment with one of our Registered Dietitians in Seattle or Bellevue, please call (425) 861-6258. DEVELOP A HEALTHY EATING PLAN H to:
PROclub Nutrition - Healthy Diet : What it really looks like
Aug 11, 2015
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PRO SPORTS CLUB
PROCLUB.COM 1716 PRO PULSE SEPTEMBER \\ OCTOBER 2013
NUTRITION
A Heal� y Diet:WHAT IT REALLY
By Julie Tredway, RD, CD
EATING RIGHT doesn’t have to be complicated. Trust PRO Sports Club’s dietitians to tell you how it is. Optimize your health and manage your weight with the following basics:
LOOKS LIKE
SAY YES TO…
LIMIT...
Fruits and VegetablesA diet rich in vegetables and fruits leads to lower blood pressure as well as a reduced risk of heart disease, stroke, and, most likely, some cancers. Consume a minimum of 4 ½ cups per day. Eating a variety will optimize the mix of nutrients your body needs.
Broccoli is rich in vitamin C, carotenoids, fi ber, calcium and folate. Blueberries are a good source of vitamin C, vitamin K, manganese, and fi ber, along with being one of the richest sources of antioxidants and contain the health-promoting phytochemical, anthocyanin.
a good source of vitamin C, vitamin K, manganese, and fi ber, along with being one of the richest sources of antioxidants and contain the health-promoting phytochemical, anthocyanin.
The Right Kind of FatGood fats include monounsaturated fats (avocados and olive oil) and polyunsaturated fats, which includes essential fatty acids (salmon, fl axseed, walnuts). Good for your heart, cholesterol, and overall health, these fats lower total cholesterol, LDL (bad) cholesterol, and triglycerides while raising HDL (good) cholesterol. How much? The percentage of fat in your diet is less important than the source of those fats, so consume mostly unsaturated fats.
Lean ProteinsSince this macronutrient cannot be stored in your body, be sure to include lean protein with all meals and snacks. Lean protein provides satiety, helps build muscle, and synthesizes enzymes and hormones.
Whole GrainsA diet rich in whole grains has been shown to reduce heart disease, type 2 diabetes, obesity, and some forms of cancer. Although it’s recommended that three whole grain servings are consumed each day, only 10 percent of Americans do so.
Choose whole grains that are full of nutrients including fi ber, B vitamins, antioxidants, iron, zinc, copper, and magnesium. Look for whole wheat as the fi rst ingredient on the food label.
Added SugarsOften labeled as corn syrup, fructose, cane sugar, or brown sugar, these provide nothing but empty calories. Americans, on average, consume 22 to 28 teaspoons of added sugars a day, which is equal to 350 to 450 calories. Women should cut back to 100 calories (6 1/2 teaspoons) and men should cut back to 150 calories (9 1/2 teaspoons) per day. Some of the negative impacts of a high sugar diet almost certainly include obesity, raised triglycerides, and lowered HDL (good) cholesterol which can lead to heart disease and tooth decay.
The Wrong Kind of FatTrans fats, which are hydrogenated or partially hydrogenated oil, are found in commercially prepared baked goods and snack foods. Saturated fat is found in chicken with skin, whole-fat dairy products, and red meat. These fats tend to be solid at room temperature. Together these fats negatively impact total cholesterol, LDL (bad) cholesterol, and triglycerides, while also lowering HDL (good) cholesterol levels. Aim for 10 percent or less of calories from saturated fat and zero grams of trans fat per day.
Solid fats and added sugars contribute more than one-third of all calories consumed by Americans?
Did y� kn� ?
SodiumIt is recommended that sodium intake be limited to 2300 mg or less per day. However, on average, Americans consume 3400 mg each day. The majority of this consumption comes from processed foods. Cutting back on these, eating more fresh foods, and limiting salt makes it easier to keep to 2300 mg of sodium per day. For those sensitive to sodium, too much can lead to an increase in blood pressure. Meal tracking can help track your intake of sodium.
Meal track to get a big picture of what you’re consuming. It’s also a lasting record that can help with weight loss or pinpoint allergies. Visit 2020lifestyles.com to sign up for the free tracker, and see a wealth of health related information created by the highly educated team at PRO Sports Club.
Learn portion sizes by comparing an apple to a tennis ball or a piece of chicken to a deck of cards. A food scale, measuring cups, and measuring spoons are all good tools to help determine serving sizes. Using smaller plates, bowls, utensils, and glasses can also help reduce portions consumed.
Eat regularly, every 3-4 hours, to keep blood sugars and energy level stable while preventing excessive hunger, which can lead to less healthy food choices and/or too much food being consumed.
Drink water as a calorie-free way to keep your muscles energized, skin looking its best, and control caloric intake.
Limit packaged foods since they can be high in calories. They’re designed to be tempting through sugar, fat and salt. Although not all convenience foods are unhealthy, it’s best to be selective when shopping.
To schedule an appointment with one of our Registered Dietitians in Seattle or Bellevue, please call (425) 861-6258.
DEVELOP A HEALTHY EATING PLAN
H� to:
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