1. Class 2: Whole Foods/Plant Strong
Nutrition
Class 2:
Whole Foods/Plant Strong
TAKE 3 CALMING BREATHS
TAKE 3 CALMING BREATHS

2. WHY WHOLE FOODS? What is so great about plant foods?
More fiber, more nutrient dense. Less calorie dense. Food is a “package deal.” Whole plant foods deliver many beneficial nutrients, without the downside of large amounts saturated fat, cholesterol, sodium, refined carbohydrates. Whole plant foods may also slow the progress of disease and help to prevent it altogether.
Make sure to emphasize that although some may choose to go vegetarian or vegan, it is also not necessary that they go completely that way. It is important however, that they focus on getting closer to that end of the spectrum and choose less process foods.

3. “Bang For Your Buck” (Nutrient Density)
From this day forward, food that enters your mouth should have some benefit to you.
Pretzels have no benefit
Treated by the body as sugar  Increasing inflammation  Disease
Just because food is low in calories does not mean it won’t “age” you.
GOAL: Provide the GREATEST amount of NUTRIENTS with the least amount of calories.
Potato chips vs. sweet potato

4. Fruits & Vegetables: the ULTIMATE bang for your nutritional buck
Low in calories and high in fiber – making them one of the most nutrient dense foods around.
Keep the peels on whenever possible – lots of insoluble fiber as well as lots of healthy nutrients.
Eat the rainbow! The more vibrant and deep the hue, the better it will be for you.
Enjoy non-starchy vegetables in unlimited quantities.

5. Choose High Fiber, Nutrient Rich Foods!

6. ThedaCare Optimal Nutrition Guidelines
HANDOUT

7. Processed VS. Whole Which has more bang for your buck??? 120 calories
0 grams Trans Fat
MSG Free
450 mg of sodium
Low Fat
65 calories
0 sodium
3 grams of Fiber
Vitamin A, C, phytochemicals
Which has more bang for your buck???

8. VS. 120 Calories 306 mg Sodium 100 Calories 1 gm Fiber 100 mg Sodium
3 gm Protein
100 Calories
100 mg Sodium
4 gm Fiber
5 gm Protein

9. VS. 130 mg of flavonoids per 8 oz serving 240 Calories 75 mg Sodium
Zero Calories
Zero Fat
4 mg Caffeine per 8 oz
240 Calories
75 mg Sodium
65 grams sugars
30-55 mg Caffeine per 12 oz

10. Not Here to Count Calories
Calorie counting is not a “real” way to go through life
Eat foods as grown, in their most natural form
Follow appropriate portion sizes

11. ELIMINATE These Foods From Your Diet:
Saturated Fat
Animal products
More legs = more saturated fat
Chicken, Fish, and Turkey are better choices
Plant products
Tropical oils such as coconut, palm, and palm kernel
Trans Fat – Anything with hydrogenated oils
Cookies
Crackers
Cakes
Margarines
Commercial baked items
Pre-packaged foods

12. AVOID These Foods In Your Diet:
Added Sugars and Syrups
Any Food that is not 100% Whole Grain
First ingredient should have“100% whole grain” or “100% whole wheat”
Other whole grains include:
Brown Rice
Quinoa
Whole Oats
Rye
Barley
Corn
Reminder: Breakfast/Lunch Ideas handout

13. Do You Know How Much You are Eating?
The amount of food you eat is as important as what you are eating.
Practice measuring your food.
Soon you will learn to “eye” appropriate portions.
Use Lifestyle 180 portion control guide.
Chew well and eat slowly.
Once portion control is implemented, it becomes second nature

14. Big Plate vs. Small Plate
Notice how the food on the larger plate kind of looks like a snack and it is very tempting to fill that empty space. The exact same food on a small plate looks like a full meal.

16. Plant Strong Side Effects
Short-term
Gas/bloating
Cramping/constipation
Headaches
Long-term
Fewer ups and downs
Desire to eat more frequently
Sustained energy throughout the day
Weight loss
TALKING POINTS:
As you begin to follow the Nutrition Spectrum Reversal Program, you may experience a few adjustments.
Short Term: As you increase the fiber in your diet and your GI system adjusts to this new way of eating, it is not uncommon to experience gas/bloating or cramping. Symptoms can be alleviated by increasing your water intake and by using a dietary enzyme like Beano, which helps to prevent gas from forming. As you follow a high fiber diet on a regular basis, your body will adjust and symptoms typically subside.
Some people may experience headaches from caffeine withdrawal but these can be prevented by using the tips we discussed earlier.
Long Term: The positive benefits of the Nutrition Spectrum Reversal Program far outweigh the temporary short-term effects.
INSTRUCTOR: Provide instruction here on the proper use of Beano to achieve maximum results.

17. Big Mac Meal Big Mac Fries Soda 540 calories 25 gm protein 29 gm fat
TOTALS: calories, 30 gm protein, 48 gm fat, 1240 mg sodium

18. Plant Power Bean burrito 200 calories, 15 gm protein, 3 gm fat
Broccoli (1 cup)
30 calories, 2.5 gm protein, 0.3 gm fat
Raspberries(1 cup)
64 calories, 1.5 gm protein, 0.8 gm fat
Soy milk (1 cup)
70 calories, 6 gm protein. 1.5 gm fat
TOTALS: 364 calories, 25 gm protein, 3 gm fat, mg sodium

19. Forks Over Knives
Forks Over Knives Trailer