Lean for Life

CLASS 1Food JournalingPersonal Eating Behaviors Healthy Eating BasicsMeal TimingLean for Life

Food Journaling: Analyze this Breakfast cup rolled oats1 small gala apple, chopped teaspoon cinnamon cup unsweetened soymilk teaspoon agave nectar1 Tablespoon chia seeds

12 ounces coffee3 Tablespoons non-dairy vanilla creamer

Food Journaling: Analyze this Breakfast399 calories61 g carbohydrates25 g sugar13 g fiber13 g fat13 g fiber0 mg cholesterol1 Tablespoon chia seeds

Health or Halo?

4Health or Halo?

5Why?Ingredients: Nonfat yogurt (cultured grade A non fat milk, modified food starch, fructose, kosher gelatin, vitamin A palmitate, vitamin D3), water, blueberry puree, fructose, contains less than 1% of modified corn starch, natural flavor, blue 1, red 40, aspartame, potassium sorbate (to maintain freshness), acesfulfame potassium, sucralose, malic acid, sodium citrate.

High in sugarLow in proteinArtificial:SweetenersFlavoringsColors

Is this food?6Go Greek!

Greek yogurt or plain, low fat organic yogurt. The only ingredients in your yogurt should be milk and live cultures. One container of greek yogurt as 13 grams of protein thats as much as 2 eggs!7Why?High in proteinLow in fat and cholesterolHigh in probioticsNo artificial ingredientsFilling!

Personal Eating BehaviorsDo you have specific weak times of day?Do you stress eat?Do you eat when youre bored or doing a monotonous task?Are you a night-time or TV snacker?Do you crave sugar 1-2 hours after lunch?When do you always make healthy choices? When is it the easiest to make healthy choices?When is it the hardest to make healthy choices?

Personal Eating BehaviorsSOLUTIONSThe Cookie Tray: Always be prepared with a CLIP!(Chocolate Larabar In Pocket)

Sip on green, chamomile, or peppermint tea during times of stressHave raw veggies on hand for boredom snacking

Personal Eating BehaviorsSOLUTIONSHave a 2nd plate of veggiesDrink water before, during, and after mealsEat a small snack before going out or to a party

Save a portion of your dinner for a night-time snackSnack on a small serving of Barbaras Cinnamon Puffins Cereal with a hot cup of chamomile tea at night

Healthy Eating BasicsA meal must contain PROTEIN and FIBER

High Fiber: 40 grams daily10 grams per meal5-10 grams per snack4 veggies per day: 16 g fiber3 fruits per day: 9 g fiber cup beans/ lentils: 7 g fiber

Water: your body weight in ounces daily200-lb person needs 100 ounces daily

Plate Veggies at Lunch & Dinner

LOTS of Whole Foods & Few Processed FoodsFewer unhealthy food cravingsBetter mealtime satisfaction

Healthy Eating BasicsBREAKFAST: 400-600 calories, 10-15 g fiber Largest Meal of the Day!1-2 servings of whole grains1 serving of protein1-2 servings of fruitExtra credit: 1 serving of veggies

LUNCH: 300-500 calories, 10-15 g fiber 1-2 servings of whole grains1 serving of protein2 servings of veggies1 serving of fruit

Healthy Eating BasicsDINNER: 300-500 calories, 10-15 g fiber Smallest Meal of the Day!1 serving of whole grains1-2 servings of protein2 servings of veggies

SNACKS: 2 PER DAY: 100-300 calories, 5-10 g fiber1 serving of protein1 serving of veggies1 serving of fruit

Healthy Eating Basics1 serving Whole Grains cup cooked grain (such as oatmeal or pasta)1 oz. dry cereal (usually cup to 1 cup)1 slice of whole grain bread pita bread or tortilla1 bagel = 4 servings

1 serving Protein *at least 1 serving/day of beans/lentils cup of cooked beans cup bean spread (hummus)3 oz. of tofu, tempeh, seitan, or meat alternative2-3 ounces of lean meat1 egg2 Tbsp nut butter 1 oz. nuts (~ cup)

Healthy Eating Basics1 serving Veggies*choose a variety of colors each day cup cooked veggies1 cup raw vegetables

1 serving Fruit*emphasize berries (high-fiber, low-sugar) cup chopped fruit or berries1 medium-sized piece of fruit (tennis ball)

Healthy Eating Basics1 serving Veggies*choose a variety of colors each day cup cooked veggies1 cup raw vegetables

1 serving Fruit*emphasize berries (high-fiber, low-sugar) cup chopped fruit or berries1 medium-sized piece of fruit (tennis ball)

Meal TimingMeal Timing can either make or break your metabolismBreakfast should be the LARGEST meal of the dayDinner should be the SMALLEST meal of the day and contain limited carbsEating every 2-3 hours boosts your metabolismPost-workout meal MUST contain 20 grams of protein within 30 minutes of completing workoutIf you are genuinely hungry at 10 pm, its ok to eat. Just make it a light snack (cereal, yogurt, half PB sandwich)

All Notes, Recipes, & Powerpoints on BitchinDietitian.com/Lean-for-Life-Class