by

Michelle Hauser,
Nutrition Basics
MD, MS, MPA,
Chef
for Coaching, Part 1
 Macronutrients

Objectives:
LEARN
1. Identify the three main categories of macronutrients.
Nutrition 2. Learn examples of foods high in each macronutrient.
Basics for 3. Understand that highly processed carbohydrates cause
undesirable fluctuations in blood sugar which can cause
Coaching, overeating and a number of health problems.
Part 1 4. Appreciate that fundamental knowledge of nutrition is
important to understand, but that coaching is most
effective when focused on food rather than nutrients.
 Overview
LEARN Macronutrients
Glycemic index & glycemic load
Nutrition How much protein is enough?
Focus on FOOD
Basics for
Coaching,
Part 1
 Wrap Up
LEARN Take-aways
Habits
Assessing, Reflecting & Networking
Nutrition
Basics for
Coaching,
Part 1
 Focus

LEARN This module focuses on the

foundational nutrition
knowledge that you will build
upon in later modules in order to
understand how to make
healthful food choices
Nutrition
*Note: Eating a predominantly
Basics for whole food, plant-based diet is a
simple way to follow the nutrition
Coaching, basics without explicitly thinking
about them. The American
Part 1 College of Lifestyle Medicine
endorses a predominantly whole
food, plant-based diet which will
be covered in detail in module 5.
 Current Science and Evidence
LEARN
Nutrition
Basics for
Coaching,
Part 1
 Macronutrients
LEARN Are consumed in large amounts and supply energy for all of the
bodies functions

Includes:
Nutrition Carbohydrates

Basics for Fats

Proteins
Coaching,
Part 1
LEARN Carbohydrates
Include:
Fiber

Nutrition Starches
Sugars
Basics for
Coaching,
Part 1
 Fiber

LEARN
Nutrition
Basics for
Coaching,
Part 1
 Starches

LEARN
Nutrition
Basics for
Coaching,
Part 1
 Sugars

LEARN
Nutrition
Basics for
Coaching,
Part 1
 Which food groups contain carbohydrates?
LEARN
Nutrition
Basics for
Coaching,
Part 1
 Which food groups contain carbohydrates?
ALL OF THEM!
LEARN Fruit Sugars
All grains, but
especially highly-
processed grains

Nutrition Lactose

Basics for
Coaching, Mainly starchy
Beans/Legumes
veggies like
Part 1 potatoes &
corn
& Peas
LEARN Carbohydrates & Blood Sugar
Glucose
Insulin
Glycemic index
Nutrition Glycemic load

Basics for
Coaching,
Part 1
 Blood Glucose (sugar) & Insulin
Eat foods containing carbohydrates

LEARN Digestive system breaks carbs into sugars

Sugars are absorbed into the bloodstream

Nutrition Blood sugar rises

Basics for This signals the pancreas to produce the

hormone, insulin
Coaching, Insulin causes cells to absorb sugar for energy

Part 1 or storage

Blood sugar levels fall

This signals hunger to the body

 Glycemic index & Glycemic load
LEARN
– GI=(AUC test food/AUC glucose) x 100
– Ranked 1-100

Nutrition – Low GI <55

– Med GI 56-69
– High GI 70
Basics for
Coaching, – GL=(grams carbs x GI)/100
– Low GL 10

Part 1 – Med GL 11-19

– High GL 20
 Glycemic index & Glycemic load example

LEARN – Glycemic index of watermelon=72 (high GI)

– Glycemic load of 100g serving of watermelon=

(5 x 72)/100 = 3.6 (low GL) This is more useful because
Nutrition this is how people actually eat!

Basics for
Coaching,
Part 1
 Glycemic index & Glycemic load

LEARN
Nutrition
Basics for
Coaching,
Part 1

http://www.glycemicindex.com
LEARN Fats
Include:
Saturated
Nutrition - Plant vs. animal

Basics for Unsaturated

- Monounsaturated

Coaching, - Polyunsaturated
- Omega-3’s

Part 1 Trans fats

 Saturated Fats
LEARN Plant vs. Animal

Nutrition No

Basics for double

bonds

Coaching,
Part 1
 Unsaturated Fats
LEARN Monounsaturated Polyunsaturated

Nutrition One
double
bond
Two or
more
Basics for double
bonds

Coaching,
Part 1
 Unsaturated Fats
Polyunsaturated
LEARN Omega-3’s

- All Omega-3’s are polyunsaturated

Nutrition - Not all polyunsaturated fats are Omega-3’s

Basics for
Coaching,
Part 1

Monterrey Bay Aquarium’s Seafood Watch: www.seafoodwatch.org

 Trans Fats
LEARN
Nutrition
Basics for
Coaching,
Part 1
 Proteins
LEARN - Amino acids
- Plant & animal sources
- Almost everyone gets enough (and
Nutrition most people get too much)

Basics for
Coaching,
Part 1
 Amino Acids

LEARN - Building blocks of

proteins
- Our bodies can make
Nutrition some amino acids (called
non-essential)

Basics for - We must eat other amino

acids because we cannot

Coaching, make them (called

essential)

Part 1
 Proteins

LEARN Plant vs. Animal

Nutrition
Basics for
Coaching,
Part 1
 Protein: How much is enough?
LEARN - 0.8 g/kg of body weight is the RDA
- Experts range in their recommendations from 0.4-1.2 g/kg
- In the US, most people get nearly 2x the protein that they need

Nutrition - Protein must be used right away or it will be stored as

carbohydrate or fat—there is NO protein storage in the body!

Basics for
Coaching,
Part 1
 Protein: How much is enough?
Protein consumption exceeds recommended daily allowance in all the world’s regions
and is highest in developed countries (g/capita/day)

LEARN
Nutrition
Basics for
Coaching,
Part 1
Slide courtesy of Christopher Gardner, PhD
 Protein: How much is enough?
Plant sources of protein contain ALL amino acids—combining beans and whole grains
helps make sure that you get enough of all types of amino acids on a plant-based diet

LEARN
Nutrition
Basics for
Coaching,
Part 1
Slide courtesy of Christopher Gardner, PhD
 Take-aways
LEARN In this session, you’ve learned some
nutrition basics primarily by
discussing nutrients.

Remember that people don’t think

Nutrition of eating “nutrients”—they think of
eating FOOD. This is why foods
Basics for high in each nutrient are
highlighted.

Coaching, It is much more effective to coach

Part 1 people about food rather than
nutrients.
LEARN Benefits of applying the health
principles of this topic
Reducing the glycemic load of your
meals and snacks can help improve
energy, stay full longer, and reduce
Nutrition risks for diabetes and weight gain.
There is no health benefit to eating
Basics for excess protein.
Eating a predominantly whole food,
Coaching, plant-based diet can result in better
health and a smaller environmental
foot print.
Part 1
LEARN Additional Resources

Harvard Nutrition Source

https://www.hsph.harvard.edu/nutritionsource/

Nutrition University of Sydney, Glycemic Index and Database

http://www.glycemicindex.com/
Basics for Dietary Reference Intakes: The Essential Guide to Nutrient
Requirements. National Academies of Sciences, Institute of
Coaching, Medicine, 2006 Report. https://www.nap.edu/catalog/11537/dietary-
reference-intakes-the-essential-guide-to-nutrient-requirements

Part 1
LEARN Habit 1:
Replace a highly-refined
carbohydrate food that you eat
with a whole grain one.
Nutrition Example: replace white, or even
highly processed whole wheat,
Basics for bread with sprouted grain bread.
Coaching,
Part 1
LEARN Habit 2:
Replace meat at a meal with a
plant-based protein.
Nutrition Example: add garbanzo beans to
your salad or pasta instead of
Basics for sliced chicken or beef.

Coaching,
Part 1
LEARN Habit 3:
Include a source of omega-3
fatty acids in your diet everyday
Nutrition Examples: walnuts, flaxseeds, chia
or fatty fish, like salmon
Basics for
Coaching,
Part 1
 Habit 4:
Avoid food items with added

LEARN sugars.
Example: instead of buying
sweetened, fruit-flavored yogurt,
try unsweetened, plain yogurt and
add your choice of fresh, frozen or
Nutrition dried fruit, chopped nuts, and
cinnamon. If you need a bit of
Basics for sweetness, even an added drizzle
of honey will be much less sugar
Coaching, than you’d eat if you purchase pre-
sweetened yogurt.
Part 1
 Habit 5:

LEARN Add an additional serving of

vegetables to a meal to increase
the fiber content.
Example: Add a serving of broccoli
or cooked greens to your next
Nutrition pasta dish. If you want, you can
even cut down your pasta portion.
Basics for This would allow you to keep the
same volume of food, but with
Coaching, increased fiber and decreased
calories.
Part 1
by
Michelle Hauser,
Nutrition Basics
MD, MS, MPA,
Chef
for Coaching, Part 1
by
Michelle Hauser,
Nutrition Basics
MD, MS, MPA,
Chef
for Coaching, Part 2
 Micronutrients

LEARN
Nutrition Objectives:
Basics for 1. Identify the two main categories of micronutrients.
Coaching, 2. Learn examples of foods high in selected micronutrients.
Part 2 3. Appreciate that fundamental knowledge of nutrition is
important to understand, but that coaching is most
effective when focused on FOOD rather than nutrients.
 Overview
LEARN Micronutrients
How much is enough?
Nutrition What about multivitamins & supplements?
Focus on FOOD
Basics for
Coaching,
Part 2
 Wrap Up
LEARN Take-aways
Habits
Nutrition Assessing, Reflecting & Networking
Basics for
Coaching,
Part 2
 Focus

LEARN This module focuses on the

foundational nutrition
knowledge that you will build
upon in later modules in order to
understand how to make
healthful food choices
Nutrition
*Note: Eating a predominantly
Basics for whole food, plant-based diet is a
simple way to follow the nutrition
Coaching, basics without explicitly thinking
about them. The American
Part 2 College of Lifestyle Medicine
endorses a predominantly whole
food, plant-based diet which will
be covered in detail in module 5.
 Current Science and Evidence
LEARN
Nutrition
Basics for
Coaching,
Part 2
LEARN Micronutrients
Are organic compounds or chemical elements required in small

Nutrition amounts for normal growth and development.

Basics for Includes:

Vitamins
Coaching, Minerals

Part 2
LEARN Vitamins
Includes:
Water-soluble vitamins

Nutrition Fat-soluble vitamins

Basics for
Coaching,
Part 2
 Water-soluble vitamins
Biotin

LEARN Folate
Pantothenate
Vitamin B1/Thiamin

Nutrition Vitamin B2/Riboflavin

Vitamin B3/Niacin
Basics for Vitamin B6/Pyridoxine
Vitamin B12/Cobalamin
Coaching, Vitamin C

Part 2
 Fat-soluble vitamins

LEARN Vitamin A
Vitamin D
Vitamin E
Nutrition Vitamin K

Basics for
Coaching,
Part 2
 Minerals
Calcium
LEARN Copper
Iodine
Iron

Nutrition Magnesium
Phosphorous/Phosphate
Basics for Potassium
Selenium
Coaching, Sodium

Part 2 Zinc
 How much is enough?
LEARN Estimated Average Requirement (EAR)
Recommended Dietary Allowance (RDA)
Adequate Intake (AI)

Nutrition Tolerable Upper Limit (UL)

Multivitamins
Basics for Other Dietary Supplements

Coaching,
Part 2
 How much is enough?
LEARN
(EAR) Estimated Average Requirement à meets needs of 50%
of healthy people

Nutrition (RDA) Recommended Dietary Allowance à meets needs of 97.5%

of healthy people
Basics for (AI) Adequate Intake à established when evidence is insufficient to
Coaching, develop an RDA, level assumed to ensure nutritional adequacy

Part 2 (UL) Tolerable Upper Limit à maximum daily intake that won’t
cause side effects in in 97.5% of healthy people
 Safety Margin:
RDA = EAR + 2(SD)
LEARN 97% - exceeds requiremen

1% - meets
Nutrition requirement
Basics for 2% - fails to meet
requirement
Coaching,
Part 2
Slide modified from Christopher Gardner, PhD
 Minimal vs. Optimal
LEARN Important and Controversial Distinction

Approaches to Available
Recommendations Evidence
Nutrition
MINIMAL
Basics for amount to prevent acute deficiency
STRONG
Easier to study
Coaching, (e.g. Vitamin D to prevent rickets)

Part 2 OPTIMAL
amount to promote good health WEAK
(e.g. Vitamin D to prevent cancer)
Difficult to study

Slide modified from Christopher Gardner, PhD

 Multivitamins
LEARN Jury is out on whether they’re truly helpful to take long-term
Unnecessary if you’re eating a healthy, balanced diet
Possibly provide a good, cheap insurance policy against
micronutrient deficiencies if you don’t eat a healthy diet
Nutrition Prenatal multivitamins should be taken by women planning to
conceive or who are not using contraception
Basics for
Coaching,
Part 2
LEARN What About Other Dietary Supplements?
Dietary Supplement Health and Education Act (DSHEA)—1994

Definition: A product taken by mouth that contains a

Nutrition “dietary ingredient” intended to supplement the diet

Basics for May include: vitamins, minerals, herbs/botanicals, amino acids, others
Coaching, (e.g. enzymes, metabolites, extracts, concentrates)

Part 2 May be in many forms: e.g. tablets, capsules, gel caps, liquids, powders

Special category: falls under umbrella of “foods” NOT drugs

 Who Ensures the Safety of Supplements?

LEARN - The manufacturer

- No requirement to record, investigate, or forward adverse events to
FDA
- Once marketed, FDA is responsible for proving a supplement is
Nutrition unsafe before it can restrict use or remove the product from the
market.

Basics for
Coaching,
Part 2
 Other supplements
LEARN Avoid “mega” supplements
Supplements do not adhere to the same rigorous safety
standards as food or pharmaceutical drugs

Nutrition Specific supplements may be recommended by a healthcare

provider for treatment or prevention of deficiency states

Basics for
Coaching,
Part 2
 Take-aways
LEARN Instead of assuming that a
multivitamin is a one-stop-shop for
micronutrients, it’s important to
understand that when we eat
Nutrition micronutrients in food, they’re
delivered in a “package” that
includes other healthful
Basics for compounds—like antioxidants—
that aren’t included in
Coaching, multivitamins.

Part 2 Eating a rainbow of foods will help

you to get the vitamins and
minerals that you need.
 Take-aways
LEARN In this session, you’ve learned some
nutrition basics primarily by
discussing nutrients.

Remember that people don’t think

Nutrition of eating “nutrients”—they think of
eating FOOD. This is why foods
Basics for high in each nutrient are
highlighted.

Coaching,
Part 2
LEARN Additional Resources

Office of Dietary Supplements, National Institutes of Health

https://ods.od.nih.gov/Health_Information/Dietary_Reference_Inta
Nutrition kes.aspx
Nutrition Source, Harvard T.H. Chan School of Public Health
Basics for https://www.hsph.harvard.edu/nutritionsource/
Dietary Reference Intakes: The Essential Guide to Nutrient
Coaching, Requirements. National Academies of Sciences, Institute of
Medicine, 2006 Report. https://www.nap.edu/catalog/11537/dietary-
reference-intakes-the-essential-guide-to-nutrient-requirements
Part 2
by
Michelle Hauser,
Nutrition Basics
MD, MS, MPA,
Chef
for Coaching, Part 2
Nutrition Basics for
Coaching, Part 2
Experimenting with the topic
LEARN
Habits that you can try to test out the
Nutrition health principles presented in this module
Basics for
Coaching,
Part 2
LEARN Habit 1:
Eat fruits and vegetables in
every color of the rainbow to
Nutrition make sure to get a variety of
vitamins, minerals, and fiber.
Basics for
Coaching,
Part 2
LEARN Habit 2:
Most people know that dairy
products are high in calcium,
Nutrition but not everyone can (or wants
to) eat dairy products. Try a non-
Basics for dairy food that is high in
calcium, like leafy greens, tofu
Coaching, or a non-dairy milk.
Part 2
LEARN Habit 3:
Red and processed meats are
high in iron, but have been
linked to diabetes, heart disease
Nutrition and some cancers. Try a plant-
based source of iron, such as
Basics for legumes, whole grains, nuts or
seeds.
Coaching,
Part 2
LEARN Habit 4:
For a bonus to habit #3, eat
these plant-based sources of
iron with something high in
Nutrition vitamin C, such as a generous
squeeze of lemon, to help your
Basics for gut absorb more of the iron you
eat.
Coaching,
Part 2
by
Michelle Hauser,
Nutrition Basics
MD, MS, MPA,
Chef
for Coaching, Part 2
by
Michelle Hauser,
Nutrition Basics
MD, MS, MPA,
Chef
for Coaching, Part 3
 Nutrition Facts Panels & Ingredient Lists
MyPlate & the Healthy Eating Plate
LEARN
Objectives:
Nutrition 1. Demonstrate how to read the Nutrition Facts panel.
Basics for 2. Explain how to use an ingredient list along with the
Coaching, Nutrition Facts panel to make healthy choices.
Part 3 3. Learn the key components of popular food guides (i.e.,
MyPlate and the Healthy Eating Plate).
4. Recognize that healthier foods tend to have few items on
their ingredient list—or no nutrition labeling at all.
 Overview
LEARN Nutrition Facts panels
Ingredient lists
MyPlate
Nutrition Healthy Eating Plate
Basics for
Coaching,
Part 3
 Wrap Up
LEARN Take-aways
Habits
Nutrition Assessing, Reflecting & Networking
Basics for
Coaching,
Part 3
 Focus

LEARN This module focuses on using

nutrition guides to create
healthy, balance meals and
using nutrition information on
packages to help people to
make healthier food choices and
put together balanced meals.
Nutrition
Basics for *Note: Eating a predominantly
whole food, plant-based diet is a
Coaching, simple way to follow the nutrition
basics without explicitly thinking
Part 3 about them. The American
College of Lifestyle Medicine
endorses a predominantly whole
food, plant-based diet which will
be covered in detail in module 5.
 History of Nutrition Guides in the U.S.
LEARN – Since 1916 the US Government has created Food Guides to help
Americans eat healthy balanced diets.
– Congress passed the Nutrition Labeling and Education Act (NLEA) of
1990 to give the FDA the power to require nutrition labeling and
Nutrition ingredient lists on most packaged foods.
– In 2016, the FDA created new regulations for the “Nutrition Facts
Basics for panel”
– Manufacturers must comply by July 26, 2018.

Coaching,
Part 3
 Current Science and Evidence
LEARN
Nutrition
Basics for
Coaching,
Part 3
 Nutrition Labels
LEARN Nutrition Facts panel
– Key parts of the label
– Items to limit & get more of
– Old & New labels
Nutrition
Ingredient lists
Basics for – Order of items

Coaching, – Hidden sugars

– Hidden trans fats

Part 3 – Highly-processed foods

 How to read a
Nutrition Facts
LEARN panel

Nutrition
Basics for
Coaching,
Part 3
 Read Labels Carefully—or you may eat
much more than you think!
LEARN Grab Bag
3.5 oz

Nutrition
Basics for
Coaching,
Part 3
 Read Labels Carefully—or you may eat
much more than you think!
LEARN 490 Calories
60g carbs
700mg sodium

Nutrition
Basics for
Coaching,
Part 3
 How to read a
Nutrition Facts
LEARN panel

Nutrition
Basics for
Coaching,
Part 3
 Old vs. New Nutrition Facts panel

LEARN
Nutrition
Basics for
Coaching,
Part 3
 Use Nutrition Facts panels WITH Ingredient Lists
Plain Yogurt Fruit Yogurt

LEARN
Nutrition
Basics for
Coaching,
Part 3
 Use Nutrition Facts panels WITH Ingredient Lists
Fruit Yogurt

LEARN
Nutrition
Basics for
Coaching,
Part 3
 How to read Ingredient Lists
Ingredients:

LEARN Mixed Berry Nutri Grain

Breakfast Bar
CRUST: whole grain oats, enriched flour (wheat
flour, niacin, reduced iron, thiamin mononitrate,
riboflavin, folic acid, whole wheat flour, soybean
and/or canola oil, corn fiber, sugar, dextrose,
fructose, calcium carbonate, whey, wheat bran,
salt, cellulose, potassium bicarbonate, natural and
Nutrition artificial flavor, mono- and diglycerides, soy
lecithin, wheat gluten, niacinamide, vitamin A
Basics for palmitate, carrageenan, zinc oxide, reduced iron,
guar, gum, pyridoxine hydrochloride, thiamin
hydrochloride, riboflavin.
Coaching, FILLING: Invert sugar, corn syrup, glycerin, apple
puree concentrate, sugar, strawberry puree
Part 3 Health claims:
concentrate, blueberry puree concentrate,
modified corn starch, raspberry puree concentrate,
sodium alginate, natural and artificial flavors, citric
• Made with whole grains & acid, malic acid, methylcellulose, dicalcium
• Real fruit phosphate, red 40, blue 1.
 How to read Ingredient Lists
Ingredients:

LEARN Mixed Berry Nutri Grain

Breakfast Bar
CRUST: whole grain oats, enriched flour (wheat
flour, niacin, reduced iron, thiamin mononitrate,
riboflavin, folic acid, whole wheat flour, soybean
and/or canola oil, corn fiber, sugar, dextrose,
fructose, calcium carbonate, whey, wheat bran,
salt, cellulose, potassium bicarbonate, natural and
Nutrition artificial flavor, mono- and diglycerides, soy
lecithin, wheat gluten, niacinamide, vitamin A
Basics for palmitate, carrageenan, zinc oxide, reduced iron,
guar, gum, pyridoxine hydrochloride, thiamin
hydrochloride, riboflavin.
Coaching, FILLING: Invert sugar, corn syrup, glycerin, apple
puree concentrate, sugar, strawberry puree
Part 3 Health claims:
concentrate, blueberry puree concentrate,
modified corn starch, raspberry puree
concentrate, sodium alginate, natural and artificial
• Made with whole grains & flavors, citric acid, malic acid, methylcellulose,
• Real fruit dicalcium phosphate, red 40, blue 1.
 The many names of hidden sugars
Agave nectar Dehydrated cane juice Maltodextrin

LEARN
Barbados sugar Demerara sugar Maltol
Barley malt Dextrin Maltose
Barley malt syrup Dextrose Mannose
Beet sugar Evaporated cane juice Maple syrup
Brown sugar Free-flowing brown Molasses
Buttered syrup sugars Muscovado

Nutrition Cane juice

Cane juice crystals
Cane sugar
Fructose
Fruit juice
Fruit juice concentrate
Palm sugar
Panocha
Powdered sugar
Basics for Caramel
Carob syrup
Glucose
Glucose solids
Raw sugar
Refiner's syrup

Coaching, Castor sugar

Coconut palm sugar
Coconut sugar
Golden sugar
Golden syrup
Grape sugar
Rice syrup
Saccharose
Sorghum Syrup
Part 3 Confectioner's sugar
Corn sweetener
HFCS (High-Fructose
Corn Syrup)
Sucrose
Sugar (granulated)
Corn syrup Honey Sweet Sorghum
Corn syrup solids Icing sugar Syrup
Date sugar Invert sugar Treacle
Malt syrup Turbinado sugar
 Highly-processed foods & the “Healthy Halo”

LEARN
Nutrition
Basics for
Coaching,
Part 3
 Opt for Whole or Minimally-processed foods

LEARN Ingredient list:

Zucchini
Potatoes
Broccoli
Tomatoes

Nutrition Bell pepper

Olives
Basil
Basics for Vinegar
Olive oil

Coaching, Spices

Part 3
 Food Guides
LEARN MyPlate
Healthy Eating Plate

Nutrition
Basics for
Coaching,
Part 3
 MyPlate
LEARN – ½ vegetables & fruits
– ¼ lean protein
– ¼ grains
Nutrition – Make ½ of your grains
whole
Basics for – 1 cup low-fat dairy

Coaching,
Part 3
LEARN
Nutrition
Basics for
Coaching,
Part 3
 Example Plates

LEARN
Nutrition
Basics for
Coaching,
Part 3
 Example Plates

LEARN
Nutrition
Basics for
Coaching,
Part 3
 Example Plates

LEARN
Nutrition
Basics for
Coaching,
Part 3
 Take-aways for Coaching
LEARN – Healthiest foods often don’t come with
nutrition labels or ingredient lists
– For those items that do come with
Nutrition nutrition labels and ingredient lists, be
able to teach clients how to read and
use the information contained to make
Basics for healthier choices
– Be able to walk a client through a
Coaching, current food guide so that they
understand the components of a
healthy, balanced meal.
Part 3
LEARN Benefits of applying the health
principles of this topic
When used wisely, Nutrition Facts
panels and Ingredient Lists can help
you choose foods lower in items we
Nutrition should limit or avoid, and higher in
items we should increase, for optimal
Basics for health.

Using food guides is a simple way to

Coaching, begin to understand the components
of a balanced meal.
Part 3
LEARN Additional Resources

USDA Estimated Daily Calories Needs

Nutrition https://www.cnpp.usda.gov/sites/.../usda.../EstimatedCalorieNeeds
PerDayTable.pdf

Basics for MyPlate, United States Dept. of Agriculture

https://www.choosemyplate.gov/

Coaching, Nutrition Source, Harvard T.H. Chan School of Public Health

https://www.hsph.harvard.edu/nutritionsource/healthy-eating-

Part 3 plate/
by
Michelle Hauser,
Nutrition Basics
MD, MS, MPA,
Chef
for Coaching, Part 3
Nutrition Basics for
Coaching, Part 3
Experimenting with the topic
LEARN
Habits that you can try to test out the
Nutrition health principles presented in this module
Basics for
Coaching,
Part 3
LEARN Habit 1:
For those trying to watch what
they eat, try to use smaller
dinner plates (e.g., 9- or 10-inch)
Nutrition and make the foods you eat at
each meal mirror the quadrants
Basics for on MyPlate or the Healthy
Eating Plate.
Coaching,
Part 3
LEARN Habit 2:
Next time you grocery shop,
pick out ½ your items as you
Nutrition normally would, then pick out ½
of your items by carefully
Basics for reading labels. Before checking
out, compare the healthfulness
Coaching, of the items whose labels you
read and those you didn’t.
Part 3
LEARN Habit 3:
When trying to decide between
packaged items, try getting
Nutrition ones with shorter ingredient
lists.
Basics for
INGREDIENTS: Grapefruit.
Coaching,
Part 3
LEARN
Habit 4:
Make sure at least ½ of your
Nutrition plate is made up of vegetables
and fruits at each meal.
Basics for
Coaching,
Part 3
LEARN Habit 5:
When creating the ¼ of your
plate that is protein, remember
to avoid processed meats,
Nutrition significantly limit red meat, and
focus on plant-based proteins,
Basics for poultry or fish/seafood.

Coaching,
Part 3
LEARN
Habit 6:
Whenever possible, try to make
the grains at your meals be
whole grains such as brown rice,
quinoa or wheat berries. Whole
grains have a much more
Nutrition favorable effect on blood sugar
than processed or partially
Basics for processed grains which are
often used to make baked goods
Coaching, or breads.

Part 3
by
Michelle Hauser,
Nutrition Basics
MD, MS, MPA,
Chef
for Coaching, Part 3
by
Michelle Hauser,
Nutrition Basics
MD, MS, MPA,
Chef
for Coaching, Part 4
 Nationally-promoted healthy diets
LEARN
Nutrition Objectives:
Basics for 1. Give an overview of an array of healthy diets and dietary
Coaching, guidelines promoted by selected national organizations.
Part 4 2. Review the health benefits of each diet.
3. Highlight items of consensus between these diets and
diet guidelines.
 Overview
Food as medicine
LEARN ADA, DASH, Mediterranean, Anti-inflammatory,
& TLC diets
Health benefits of each diet
Nutrition Is there any consensus?
Basics for
Coaching,
Part 4
 Topic as it relates to Coaching
LEARN Understanding your clients’ goals and major health
conditions can help you to identify whether a diet or
Nutrition set of dietary guidelines is appropriate for them
Basics for
Coaching,
Part 4
 Wrap Up
LEARN Take-aways
Habits
Nutrition Assessing, Reflecting & Networking
Basics for
Coaching,
Part 4
 Focus
There are a number of diets

LEARN promoted by national

organizations that reduce risk
for cardiovascular disease,
diabetes and cancers; aid in
weight and blood pressure
management; reduce
inflammation; and control blood
Nutrition sugar. Some of the most
common are covered in this
module.
Basics for *Note: Eating a predominantly
whole food, plant-based diet is a
Coaching, simple way to follow the nutrition
basics without explicitly thinking
about them. The American
Part 4 College of Lifestyle Medicine
endorses a predominantly whole
food, plant-based diet which will
be covered in detail in module 5.
 Current Science and Evidence
LEARN
Nutrition
Basics for
Coaching,
Part 4
 Key diet guidelines recommended by:
LEARN The American Diabetes Association
(ADA)

Nutrition
Basics for
Coaching,
Part 4
 American Diabetes Association (ADA)
- 10 diabetes “superfoods”
1. Beans

LEARN 2. Dark, leafy greens

3. Citrus fruit
4. Sweet potatoes
5. Berries
6. Tomatoes
7. Fish high in Omega-3’s
Nutrition 8. Whole grains
9. Nuts

Basics for 10. Fat-free milk and yogurt

- These foods don’t cause rapid spikes in blood sugar and do
Coaching, supply nutrients lacking in the Western Diet
- Calcium, Potassium, Fiber, Magnesium, Vitamins A, C & E

Part 4
 American Diabetes Association (ADA)
LEARN - Non-starchy vegetables
- For starchy foods, opt for whole grains, starchy vegetables*
and legumes
- Eat fruits in place of sweets
Nutrition - The best protein choices are:
- Plant-based proteins
Basics for -
-
Fish & seafood
Chicken & other poultry
Coaching, - Cheese & eggs

Part 4
 American Diabetes Association (ADA)
LEARN - Beverages:
- Zero or low-calorie drinks (water, unsweetened teas, coffee, diet
soda, other drink mixes that are artificially-sweetened)

- Fat

Nutrition - Get <10% of calories from saturated fat

- “Eat less trans fat”

Basics for - Focus on mono- and polyunsaturated fats

- Get a mixture of protein, carbs and fat at each meal to reduce

Coaching, the effect of carbs on blood sugar

Part 4
 The National Institutes of Health (NIH)
LEARN recommends the Dietary Approaches
to Stop Hypertension (DASH) Eating
Plan
Nutrition
Basics for
Coaching,
Part 4
 The National Institutes of Health (NIH)
LEARN recommends the Dietary Approaches to
Stop Hypertension (DASH) Eating Plan

Nutrition As part of a healthy lifestyle that includes:

Basics for - Being physically active

Coaching, - Maintaining a healthy weight

- Limiting alcohol intake

Part 4 - Managing and coping with stress

- Getting plenty of sleep
- And quitting smoking
 DASH Eating Plan
LEARN - Requires no special foods—instead, it provides daily and weekly
nutritional goals.
- The plan recommends:
- Eating vegetables, fruits and whole grains
- Including fat-free or low-fat dairy products, fish, poultry, beans,
Nutrition nuts, and vegetable oils
- Limiting foods that are high in saturated fat, such as fatty meats,
Basics for full-fat dairy products, and tropical oils such as coconut and palm
oils
- Limiting sugar-sweetened beverages and sweets
Coaching,
Part 4 The picture can't be displayed.
 DASH Eating Plan
LEARN - When following the DASH eating plan, it is important to
choose foods that are:
- Low in saturated and trans fats
- Rich in potassium, calcium, magnesium, fiber and protein
- Lower in sodium
Nutrition
Basics for
Coaching,
Part 4
Key components of the Mediterranean diet

LEARN
Nutrition
Basics for
Coaching,
Part 4
 Mediterranean diet
LEARN - Meals should be shared with friends or family when possible
- Every meal should be based on:
- Vegetables
- Fruits
- Grains (mostly whole)

Nutrition -
-
Legumes
Healthy oils (e.g., olive oil, olives, avocados)
- Nuts and seeds
Basics for - Herbs & spices
- Fish or seafood 2x/week
Coaching, - Poultry, dairy, eggs eaten more moderately (daily to weekly)

Part 4 - Wine in moderation

- Drink water!
- Meats and sweets are eaten less often (rarely)
 The Arthritis Foundation recommends
the Anti-inflammatory diet
LEARN
Nutrition
Basics for
Coaching,
Part 4
 The Anti-inflammatory diet:
LEARN - Recognizes that there are some foods associated with reduced
inflammation and others associated with increased
inflammation

Nutrition - Those associated with reduced inflammation include:

- Many components of the Mediterranean diet:
Basics for - fish, vegetables, olive oil, nuts, seeds, fruit, legumes, whole
grains
Coaching, - Green tea
- Vegetarian & vegan diets help some people with arthritis
Part 4
 The Anti-inflammatory diet:
LEARN - Recognizes that there are some foods associated with reduced
inflammation and others associated with increased
inflammation

- Those associated with increased inflammation include:

Nutrition - Processed foods
- Refined flours
Basics for -
-
Sodium (possibly)*
Omega-6 fatty acids (found in corn, sunflower, safflower, soybean
Coaching, oils, and many snack and fried foods)
- Saturated and trans fats

Part 4 - Poultry, red meat and grilled meats

Note: drink in moderation**

 The Therapeutic Lifestyle Change
LEARN (TLC) diet is recommended by:
– Centers for Disease Control (CDC)
– American Heart Association (AHA)
Nutrition – American Diabetes Association (ADA)
Basics for – The Obesity Society (TOS)
For those with overweight or obesity &
Coaching, increased risk of CVD & type 2 diabetes
Part 4
The picture can't be displayed.
 Therapeutic Lifestyle Change (TLC)
program
LEARN - Goal is to target a number of lifestyle changes to reduce weight
and risk of CVD & diabetes
- Improves ALL components of metabolic syndrome
Nutrition -
-
Reduces triglycerides
Improves HDL (good) cholesterol
Basics for -
-
Reduces waist circumference
Improves fasting blood sugar
Coaching, - Reduces blood pressure

- Can also reduce LDL (bad) cholesterol by 25-30%*

Part 4
 Therapeutic Lifestyle Change (TLC)
LEARN Diet

Nutrition
Basics for Includes:
Coaching, - Specific nutrient recommendations

Part 4 - MyPlate guidelines

- Additional tips & tricks to reduce calories and manage weight
 Therapeutic Lifestyle Change (TLC) diet

LEARN
Nutrition
Basics for
Coaching,
Part 4
 Benefits of applying the health
principles of this topic
1. ADA diet guidelines: aim to help
LEARN those with diabetes control their blood
sugar

2. DASH diet: Proven to reduce blood

pressure, LDL (bad) cholesterol, and aid
in weight loss
Nutrition 3. Mediterranean diet: There is
Basics for perhaps the best and most extensive
evidence for overall health benefits for
this diet as it:
Coaching, – Improves longevity;
– Prevents many chronic diseases and
Part 4 cancers;
– Reduces inflammation;
– Improves mood, fertility and
cognitive function
LEARN Benefits of applying the health
principles of this topic
4. Anti-inflammatory diet: takes the
Mediterranean diet principles and
extends them using studies of specific
Nutrition foods to give suggestions on which to
eat (and avoid) to reduce inflammation
Basics for 5. TLC diet: is part of a lifestyle change
program that reduces risk of CVD, type
Coaching, 2 diabetes, and improves all aspects of
metabolic syndrome.
Part 4
 Consensus among all diets presented:
LEARN - Eat plenty of fresh fruit & non-starchy vegetables every day
- Focus on plant foods to increase fiber, vitamins & minerals
- Cut out processed foods (high in sodium, processed grain, unhealthy fats)
Nutrition - Limit or cut out red meat and focus on plant-based proteins and fish

Basics for - Limit or cut out sugar-sweetened beverages

Coaching,
Part 4
 Additional Resources
LEARN ADA: What Can I Eat? http://www.diabetes.org/food-and-
fitness/food/what-can-i-eat/?loc=ff-slabnav
NIH: Description of the DASH Eating Plan
https://www.nhlbi.nih.gov/health/health-topics/topics/dash
Nutrition Arthritis Foundation http://www.arthritis.org/living-with-
arthritis/arthritis-diet/anti-inflammatory/anti-inflammatory-diet.php

Basics for CDC: Can Lifestyle Modifications using Therapeutic Lifestyle Changes
Reduce Weight and Risk for Chronic Disease?
https://www.cdc.gov/nutrition/downloads/r2p_life_change.pdf
Coaching, Primary Prevention of Cardiovascular Disease with Mediterranean Diet
http://www.nejm.org/doi/full/10.1056/NEJMoa1200303#t=article
Part 4 Mediterranean Diet, Traditional Risk Factors, and the Rate of
Cardiovascular Complications after Myocardial Infarction: Final Report
of the Lyon Diet Heart Study
http://circ.ahajournals.org/content/99/6/779
LEARN
Habit 1:
Try a new type of vegetable or
Nutrition try a vegetable prepared a new
way each week.
Basics for
Coaching,
Part 4
LEARN
Habit 2:
Nutrition Substitute whole grains for a
refined grain product that you
Basics for eat regularly.

Coaching,
Part 4
LEARN Habit 3:
Cook with olive oil instead of
butter. Alternatively, remove
Nutrition oils from a dish and replace with
healthy fat-rich whole foods like
Basics for olives, avocado, nuts or seeds.

Coaching,
Part 4
LEARN Habit 4:
If you eat high-fat dairy
products, opt for lower fat
Nutrition options or unsweetened non-
dairy alternatives such as soy
Basics for milk.

Coaching,
Part 4
LEARN
Habit 5:
Nutrition Eat a serving of nuts each day.

Basics for
Coaching,
Part 4
LEARN
Habit 6:
Cut out sugar-sweetened
Nutrition beverages and fruit juices—drink
water or eat whole fruit instead.
Basics for
Coaching,
Part 4
by
Michelle Hauser,
Nutrition Basics
MD, MS, MPA,
Chef
for Coaching, Part 4
by
Michelle Hauser,
Nutrition Basics
MD, MS, MPA,
Chef
for Coaching, Part 5
 A whole food, plant-based diet

LEARN
Objectives:
Nutrition
Basics for 1. Define a whole food, plant-based diet.
Coaching, 2. Understand the evidence behind whole food, plant-based
diets and their impact on disease prevention, treatment &
Part 5 reversal.
3. Recognize gaps in the research on whole food, plant-
based diets.
 Overview
LEARN Define a whole food, plant-based diet
Evidence for disease prevention, treatment & reversal
Where more research is needed
Nutrition
Basics for
Coaching,
Part 5
 Topic as it relates to Coaching
LEARN - Diets made up predominantly of whole and plant foods can prevent,
treat & reverse many diseases

Nutrition - It is important to assess a client’s current diet and work with them to
move toward a more whole food, plant-based diet
Basics for - Even if a client doesn’t get to an entirely whole and plant-based diet,
Coaching, any steps that they take in this direction will improve their health
Part 5
 Wrap Up
LEARN Take-aways
Habits
Nutrition Assessing, Reflecting & Networking
Basics for
Coaching,
Part 5
 Define
LEARN A predominantly whole food, plant-based diet
maximizes intake of whole plant foods and minimizes
intake of processed and animal-derived foods
- A diet made up entirely of whole, plant-based foods would
eliminate:
Nutrition -
-
Processed foods
Added sugars

Basics for -
-
Oil
Refined flours

Coaching, - Animal products (including meat, poultry, fish/seafood, dairy &

eggs)
- In common conversation, and many related research studies,
Part 5 this is often referred to as a low-fat vegan diet*
 History
LEARN This dietary lifestyle came into a broader public
consciousness in the US in the mid-1970’s when studies
began to show that this diet was effective for prevention,
treatment, and sometimes reversal, of chronic diseases such
Nutrition as CVD, type 2 diabetes, hypertension and obesity

Basics for
Coaching,
Part 5
LEARN
Nutrition
Basics for
Coaching,
Part 5
Endorses a predominantly
whole food, plant-based diet
 Current Science and Evidence
LEARN
Nutrition
Basics for
Coaching,
Part 5
 Current science & evidence
LEARN - Since the 1970s, the evidence has continued to grow in support
of diets rich in whole, plant foods such as vegetarian and low-
fat vegan diets for prevention, treatment, and sometimes
reversal, of chronic diseases such as cardiovascular disease,
type 2 diabetes, hypertension, obesity, depression,
Nutrition inflammation, and some cancers.

Basics for
Coaching,
Part 5
 Current science & evidence
LEARN - When looking at the diets most supported by the scientific
literature for disease prevention and treatment, the evidence is
strongest for Mediterranean and predominantly whole food,
plant-based (WFPB) diets.

Nutrition
Basics for
Coaching,
Part 5
 Current science & evidence
LEARN - It is important to note that most studies of whole food, plant-
based diets are actually of vegetarian and/or low-fat vegan
diets which might not always adhere rigorously to the
definition of whole food, plant-based diets.

Nutrition
Basics for
Coaching,
Part 5
 Gaps in the research
- There are no published studies of randomized controlled trials
LEARN comparing disease outcomes for those on Mediterranean vs.
WFPB diets*
- There are few, if any, studies of other types comparing a
Mediterranean diet to an entirely WFPB diet

Nutrition - There are few, if any, studies comparing low-fat vegan diets
versus higher fat vegan diets that incorporate Mediterranean
diet principles**
Basics for - Studies show mixed results on the impact of low-fat vegan
diets on cholesterol levels***
Coaching,
Part 5
 Consensus among all diets presented
LEARN Modules 4-5:

- Eat plenty of fresh fruit & non-starchy vegetables every day*

Nutrition - Focus on plant foods to increase fiber, vitamins & minerals

- Cut out processed foods (high in sodium, processed grain, unhealthy fats)
Basics for - Limit or cut out red meat and focus on plant-based proteins**

Coaching, - Limit or cut out sugar-sweetened beverages

Part 5
 Benefits of applying the health
principles of this topic
1. Those who take any steps away from

LEARN an unhealthy, Western diet and toward

a whole food, plant-based diet will
improve their health in a number of
ways

2. Predominantly WFPB diets have

Nutrition been show to reduce:
– Blood pressure
– Total and LDL cholesterol
Basics for – Inflammation
– Weight
Coaching, 3. Predominantly WFPB diets can also
prevent and/or reverse:
Part 5 – Cardiovascular diseases
– Type 2 diabetes
– Some cancers
LEARN Additional WFPB Diet Resources

American College of Lifestyle Medicine

Nutrition https://www.lifestylemedicine.org/
Physicians Committee for Responsible Medicine
Basics for http://www.pcrm.org/
Plantrician Project’s Quick Start Guide
Coaching, http://plantricianproject.org/quickstartguide
T. Colin Campbell Center for Nutrition Studies
Part 5 http://nutritionstudies.org/whole-food-plant-based-diet-guide/
LEARN Habit 1:
At your next meal, try
substituting whole grains for an
item made with flour. For
Nutrition example, instead of a salad and
a piece of bread try a salad
Basics for topped with quinoa or wheat
berries.
Coaching,
Part 5
LEARN
Habit 2:
Try making a homemade oil-free
salad dressing—just search
online for whole food plant
based salad dressing for great
ideas that utilize nuts, seeds,
Nutrition nut butters, fruits or vegetables
as the base for an endless
Basics for assortment of dressings.

Coaching, These dressings taste great not

only on salads, but also used as
Part 5 dips, drizzles, and seasonings to
add interest to many types of
dishes.
LEARN Habit 3:
Download the Plantrician
Project’s Quick Start Guide
(http://plantricianproject.org/qu
Nutrition ickstartguide) and try one or
more of the tips it suggests for
Basics for transitioning to a plant-based
diet.
Coaching,
Part 5
LEARN
Habit 4:
Pick a day of the week to try out
Nutrition a whole food, plant-based diet.

Basics for
Coaching,
Part 5
LEARN Habit 5:
Find a store or farmer’s market
in your area that carries a
beautiful selection of produce—
Nutrition pick out a vegetable or fruit you
haven’t tried and eat it as is or
Basics for or cooked as part of a recipe.

Coaching,
Part 5
by
Michelle Hauser,
Nutrition Basics
MD, MS, MPA,
Chef
for Coaching, Part 5