Calories, Carbohydrate, Protein and Fat There are lots of ways to approach a diet for weighing less – some people have success with carbohydrate restriction. Some do best with protein at breakfast. The key is designing a plan that will work for you.

What Did We Eat Before? 10,000 years ago humans did not have agriculture Hunter-gatherers who ate a vegetarian diet supplemented with meat from the hunt Food processing was cooking over a fire, drying berries and meats, smoking meats. Salt was scarce This demonstrates how humans evolved. There was little fat and no refined sugar (except honey) available. Agriculture allowed a sharp increase in the amount of carbohydrates we eat. However, since the technology for grinding grains was primitive. Corn, wheat, and rice could only be coarsely ground. In this form, carbohydrates tend to be low in the glycemic index and don’t over stimulate the insulin-producing beta cells in the pancreas.

What’s The Story? We tend to eat: A low-fiber diet made up of white bread, white rice, white pasta, and potatoes (carbohydrates) Saturated fats and trans-fatty acids in meat and processed fat (fat and protein) And lots of it (increased calories) Our ancestors were hunters, who ate a low-carbohydrate, high-protein diet, which was also limited in quantity. This diet required only a small amount of insulin to convert to energy for our bodies. Our current diet tends to be rich in refined carbohydrates such as white bread, rice, and pasta. This is called high glycemic-index nutrition. It tend to generate abnormally high blood sugars after meals. Emerging research suggests that this high sugar load over stimulates the beta cells in the pancreas which then produces too much insulin. This lays the basis for rapid weight gain and development of what is called metabolic syndrome or pre-diabetes.

What’s The Good News? Modest weight loss (5-10 percent) and daily physical activity (30 minutes) can prevent or delay diabetes A low glycemic, fiber-rich, healthy eating pattern may help in maintaining healthy weight loss and decrease risk of chronic diseases When people begin to eat fewer calories and increase physical activity, insulin resistance deceases. Populations like the Pima Indians, Eskimos, and other traditional groups, tend to develop diabetes at a high rate when they adopt Western style refined diets. When they eat in their traditional diet their metabolism returns to normal.

Rate Your Plate Do you eat 5-9 fruit and vegetable servings per day? How about 3 dairy servings? How many starch servings do you have? How much meat or protein per day? Added fats and sugars? Ask for a show of hands to these questions.

U.S. Plate Calories are up – 300 per day – that’s 2100 per week or ⅔ of a pound of body fat The extra calories are coming primarily from carbohydrate – soda, refined grains, desserts Review slide points.

Plate Makeover Keep track of what you eat Cut back to more normal portions Avoid unhealthy fats Allow healthy fats Include lean protein Moderate carbohydrates Review slide points.

A Plate for a Healthy Weight Most of the plate (¾) should be salad or non-starchy vegetables and fruits About ¼ of the plate should be lean protein Flavor for satiety with olive oil, cheese, nuts Review slide points.

Carbohydrate Cravings May be related to previous carbohydrate consumption Cutting back on carbohydrates can help some people control cravings But, we aren’t good at never having things we really crave If you’re going to crave a food, chances are it’s a carbohydrate rich one.

Carbohydrate Counting Aim for 50-80 grams carbohydrate per day to kick-start weight loss Use light bread (10 gm/slice) Avoid starches and sweets Eat leafy vegetables and berries Include generous amounts of protein and healthy fats Especially in the beginning, many people find limiting carbohydrates a helpful way to start a weight loss program. Most people will want to add back healthier carbohydrates with protein and fiber as they lose weight and approach their goal.

Healthier Fat Choices Olive oil Vegetable oils Olives, nuts, seeds Soy nuts and oils Dairy foods Salmon Use moderate amounts of healthier fats. Many people can benefit from adding foods with omega-3 fatty acids to their diet. Look for product labels in the grocery to select some products to try.

The Power of Protein Eggs Tuna Soy Salmon Chicken Lean beef and pork Dairy foods Many people find that some protein at each meal, especially breakfast, can help them feel full and stay satisfied for longer.

Adding Back Carbohydrate Beans Barley Whole wheat Oats Corn Potatoes Rice   Add carbohydrates back into your diet that have some fiber and protein in them.

Create a New Plate Plenty of leafy greens and juicy fruits and vegetables Ample amounts of lean protein and dairy Dairy foods – 3 to 4 servings per day Healthy, satisfying fats Controlled carbohydrates Load up on leafy greens and non-starchy fruits and vegetables. Add some protein and healthy, flavorful fat. Create your own new plate for a healthy weight.

Janet Tietyen Mullins, Ph.D., R.D., L.D. Mention or display of a trademark, propriety product, or firm in text or graphics does not constitute an endorsement and does not imply approval to the exclusion of other suitable products or firms. Stock images by 123rf.com Janet Tietyen Mullins, Ph.D., R.D., L.D. Extension Specialist for Food and Nutrition Professor Department of Dietetics and Human Nutrition School of Human Environmental Sciences May 2008, December 2016 Copyright ©2016 for materials developed by University of Kentucky Cooperative Extension. This publication may be reproduced in portions or its entirety for educational or nonprofit purposes only. Permitted users shall give credit to the author(s) and include this copyright notice. Educational programs of Kentucky Cooperative Extension serve all people regardless of economic or social status and will not discriminate on the basis of race, color, ethnic origin, national origin, creed, religion, political belief, sex, sexual orientation, gender identity, gender expression, pregnancy, marital status, genetic information, age, veteran status, or physical or mental disability.