Your optimal diet; from plants to

animals

Cara A Marrs, RDN, CPT, CLTRegistered Dietitian Nutritionist, ACSM-Certified

Personal Trainer and Certified Leap Therapist

Does one size fit all? Is there one perfect diet? Everyone has different needs

Weight loss Weight gain Sports performance for athletes Diabetes Renal disease Children The list goes on…..

What should every diet have in common? Whole foods!

Non processed, whole, real food

A diet rich in the right sources of carbohydrate, fat and protein Ratios of each will differ

between individuals, but we need all three

Eat real food, not too much and mostly plants”- Michael Pollan, The Omnivores Dilemna

Specific diets I’ve been told I

have to eat a diet rich in meat, or that I have to be a vegan, which is true? Again there is no one

size fits all. What is true again is that your food needs to be pure, clean, whole and based on a good deal of plants

Which do I choose?

Specific diets Whether it’s a vegan diet, a vegetarian

diet or a higher protein omnivorous diet, take the best parts of each

You can be healthy on all of these lifestyles but you must learn how to do it in a healthy manner

What they all have in common when successful? A plant base

What is a plant based diet? A plant based diet is rich in fruits and

vegetables, seeds, nuts and often whole grains

It would be hard to find anyone who would debate the health benefits of vegetables, fruits, nuts and seeds…grains are a bit more contentious, but that’s for another day!

Ok.. so plants are good how do I incorporate them?

Getting started The macronutrients, meaning the major

nutrients that our bodies need: Protein, Carbohydrate Fat

Carbohydrates-Sugar, Starch and Fiber The dreaded “C” word Do not be afraid of carbohydrates, just

choose the right ones in the right amounts Function

Primary and preferred energy source for body Not only muscles but the brain as well

Consumed carbohydrates replenish energy supplies

Provide fiber Limit or cut out added sugar

Complex vs. Simple vs. Complex

carbohydrate- Lentils and beans Whole grains

Quinoa, wild rice, oats, whole wheat, buckwheat, corn, amaranth, millet

Starchy and non starchy vegetables

Simple carbs Fruit Honey Dairy Processed grains

The carbs I need vs What to add..

Non starchy vegetables

Starchy veggies such as sweet potatoes

Fruit Yogurt Beans and lentils Whole grains

What to stay away from.. White bread, white

rice, processed starch, candy, foods with too much added sugar content and processed sweets

What is a whole grain? All grains start out whole Whole grains are the entire seed of a plant The bran, the germ and the endosperm

Components Bran: skin or outer layer, this protects seed from

sun, pests and water. Contains fiber and B vitamins. Removed when a grain is overly processed

Germ: Inner most part where the plant sprouts. It contains some protein, B vitamins, minerals and healthy fats. Removed in over processing

Endosperm: food supply for germ. Contains starchy carbohydrates, some protein and lesser amount of vitamins. The endosperm is all that is left in processed grains

Do veggies have carb? vs Yes but it varies, so choose wisely A serving of carbohydrate is 15 grams

Starch: ½ c potatoes, ½ corn, ½ c peas. 1 c winter squash= 15grams

Non starchy: 1c non starchy veggies such as broccoli, celery, tomatoes and asparagus =3-10g

Protein Function

Provides amino acids the building blocks of tissue

Aids in muscle repair Essential part of enzymes, hormones and

antibodies Needed in Hgb formation to carry O2 to

muscles

Protein Good sources

Eggs Nuts and nut butters from pistachios, almonds, walnuts

and cashews to name a few Seeds such as sunflower, flax, Chia, pumpkin and

sesame Beans and lentils Organic soy like tofu and tempeh Meat, poultry, fish and cheese from reputable sources

You can see there is both ample plant and animal sources of protein

Protein Vegetarian and vegan diet?

You need to be aware and work hard to get enough protein but you can do it quite well

Omnivorous- Plant and animal Add plant sources of protein in the diet, don’t

focus only on meat, add nuts, seeds, beans, etc

Animal protein is typically rich in iron and provides ample grams of protein per ounce

Plant protein is typically high in fiber and other nutrients such as beneficial fats

How much do I need…the age old question! Everyone has different needs

Do you have any specific medical conditions An endurance athlete How old are you?

Fat Function

Provides essential fatty acids Helps absorption of fat soluble vitamins Adds flavor Fuel source Part of cell structure (lipid membranes) Insulates and protects organs

Fat Good sources

Nuts, nut butters and meals from almonds, walnuts, cashews, hazelnuts, pistachios, etc

Seeds such as pumpkin, sunflower Chia, and sesame

Avocado Flax (meal and oil) Fatty fish such as salmon, mackerel and tuna,

as well as sardines and anchovies Olive oil and other plant oils such as coconut

and sesame

Vitamins- Function

Enhance energy production Tissue repair Red blood cell formation Antioxidants

Sources Fruits, vegetables, non processed whole foods,

whole grains, nuts, seeds, lean protein

Minerals Function

Energy production Body tissue building and repair Muscle contraction O2 transport Maintain acid/base balance

Sources Fruits and veggies, whole grains, lean protein,

nuts and seeds, whole foods

What is making up your meals Look at the components of your meals Is there a healthy fat, a good carb for

energy and a protein source? Nutrients work best when paired together Examples:

Fat soluble vitamins and fat (olive oil and Vitamin D)

Iron and vitamin C (kale or beef and citrus fruits)

Ok..now putting it all together Sample breakfast

1 banana, 1 c oatmeal and OJ

Is this a bad breakfast? No but we can make it much better

Better breakfast: ½ c oatmeal, 1

Tbsp flax meal, 1 Tbsp crushed nuts and ½ c berries

Why is this healthier?

Putting it all together Sample breakfast:

Whole grain bagel with cream cheese and 1 c juice

Better breakfast: Whole grains

English Muffin (GF or not)

Avocado slices Egg Top with sprouts

and tomato 1 peach

Putting it all together- lunch Sample lunch:

Philly cheese steak on white bread with sautéed peppers and onions, cheese, beef and fries

Better option- Whole grain tortilla

with lean turkey, avocado, lettuce, tomato and onion served with a green salad or a yogurt

Putting it all together-lunch Sample:

Big green salad with tomato, cucumber, shredded carrots and vinaigrette

This is just a salad it must be healthier?

Better options: Big salad of mixed

field greens and spinach, cucumber, carrots, and tomato topped with hummus, blueberries, optional 1Tbsp feta cheese and toasted pumpkin seeds

Putting it all together-Dinner Sample dinner:

8 oz prime rib steak served with roasted potatoes, and corn and peas

What’s wrong with this I have 3 veggies on my dish?

Better dinner option: 4 oz grilled flank

steak served on a bed of kale salad tossed with ½ c quinoa and topped with walnuts, avocado, tomato and carrots

Putting it all together Sample dinner:

Fried chicken with mashed potatoes and green beans

Better option: Dredge skinless

chicken breast in almond meal and spices and roast with broccoli, beets and cauliflower tossed with spices and olive oil

Putting it all together-Dinner Sample meal:

Breaded pork Asian stir- fry with teriyaki sauce on bed of 2 cups white rice with veggies

Better option: Stir-fry of bokchoy,

Swiss chard, carrots, mushrooms and onions sautéed and served on a bed of ½ c lentils and 1/2 c wild rice tossed with 2 Tbsp home made peanut sauce and sesame seeds

Putting it all together Food should be enjoyable You don’t want to spend your days

counting calories but initially you should know what your taking in by understanding portion sizes

In the long run its looking at your plate Do you have a healthy fat, protein and carb

Putting it all together Be aware Be mindful Eat when hungry and stop when full Eat to fuel yourself

For work, for life… for sports Make eating a calming time You get out what you put in…period

What does this all mean Look at what your eating

Is it balanced? Does it include non processed whole foods? Does it look vibrant and healthy or beige and

drab? Will this give you the energy you need to

perform at your best? If it’s a donut from the convenient store the answer is

no! Eat enough…do not starve yourself

Last thoughts We are all not nutrition experts Take time to learn the basics and avoid

the fads Do some work in the beginning to reap life

time rewards Make it fun

Try new foods Try new recipes

Talk with a professional

Questions