Nutrition Diet. The Diet to make your body more healthy

Nutrition diet

 Hello and welcome so today's topic is the power of nutrition and we're going to look at how you can use nutrition to fuel your body, to boostyour health and to power performance so  all right so just a brief outline of what we'regoing to discuss a day the first thing we're going to do is we're going to takea look at nutrition and give it a new definition something that is a littlemore up-to-date and then we're going to follow it up with talking about theimpacts that nutrition has on your day to day performance we're gonna look atthe difference between poor nutrition and optimal nutrition and that will leadinto what I call the five basics of optimal nutrition and then finally we'regonna finish off by putting everything into practice you have a goodunderstanding of what you need to do in order to truly maximize from thisinformation you're gonna receive today just a brief introduction as I provide the nutrition support for all of thosemembers and that comes in the form of evaluations and assessments bodycomposition measurements and the creation of nutrition action plans thatthey can take and start to implement into their day-to-day routine so thefirst thing I want to discuss is is redefining what nutrition is so if youtake a look in any dictionary a typical nutrition definition is something likethis it says it's the process of obtaining food the food necessary forhealth and growth which is great what they're saying is you're usingnutrition to keep you alive and functioningI'm sure that's what we all want but when we're talking about optimal healthand optimal nutrition I think we need to expand on this definition so this is howwe define optimal nutrition we see that that it's eating the right amount ofnutrients on a proper schedule to achieve the best performance and longestpossible lifetime in good health so essentially what that means is thatwe're using nutrition to not only maximize health and happiness andwell-being but if you're athletic to improve your athletic performance aswell and nutrition can have a profound impact not only on your daily health butif you're again if you're an athlete on your athletic performance as well sotaking a look here just what day-to-day perspective what wecan see is that good optimal nutrition habits can reduce your risk ofdeveloping diseases and disorders like cancer diabetes and heart disease it canalso make it easier to lose fat mass and to gain muscle mass which is what isoptimal for good health tissue quality so things like nails skin hair and teethgood nutrition supports those those particular tissues joint health is a bigone especially as we get older good optimal nutrition can reduce yourrisk of developing arthritis and other degenerative joint disorders and lastlyif you're an adolescent and you're in your growth period good nutrition cansupport that growth and development so that you can reach your full potentialso the day to day impacts of optimal nutrition are are profound then from aperformance standpoint so this can be athletic performance or this can just beday to day performance even work performance optimal nutrition cansupport cognitive function so things like focus and concentration and andquick decision making skills though it can all be improved and enhanced by goodnutrition your ability to exercise so not only exercise longer and harder butto exercise at a higher intensity that's all improved by simplyincorporating good nutrition practices into your into your routine things likeenergy and endurance again from an athletic standpoint is very importantbut just the energy to get through a typical day is improved by goodnutrition strength and power from a performance standpoint is improved yourrisk of injury decreases so if your injury prone you may want to look at thequality of your nutrition and good nutrition habits can reduce that risk ofinjury and also help you recover from injury if you've suffered one in thepast and then lastly a lot of people suffer with poor sleep and a lot oftimes it is nutrition related so the quality of sleep can be improved by justmaking some modifications to your eating habits so what we want to take a look atnow is looking at the difference between poor nutrition and a poor diet and whatwe consider kind of the optimal nutrition habits so if we look at thosepeople who typically follow a poor diet what we see is that the consultconsuming low nutrient foods so there's really no quality to the foods thatthey're consuming and then they're also consuming those those foods and largeportions we tend to see that these people have irregular eating patterns sothey're skipping meals or they're skipping snacks or every day looks alittle bit different in terms of their the schedule of their meals and snacksand then lastly what we see is that these people are typically dehydrated orthe consuming unhealthy fluid sources so things like sodas and energy drinks andthose sorts of things so if you're following a diet like this typicallyyour calorie consumption is is higher than it should be and that can lead to alot of issues like weight gain and a lot of those disorders and diseases that wetalked about in the previous slide so ideally we want people to gravitate moretowards what we consider the optimal nutrition habits this is eatingnutrient-rich foods so basically getting the best quality and every bite that youtake consuming those foods in the appropriate portion sizes eating atregular times and we'll get into this I'm in more detail later onand then being well hydrated and consuming healthy fluid sources soultimately the goal today is to help whether it's you or people you knowgravitate from sort of this poor diet into something that's a little bit morehigher quality and will help you reach whatever goals that you have in mind sothat leads us in to what I call the five basics of optimal nutrition see theseare the five things that you can implement into your day-to-day routinethat's gonna help you reach your goal that's gonna help improve your healthand boost your performance those five things we're gonna discuss our eatingschedule the key nutrients that you want to be focusing on when you're buildingyour meals out the types of foods that you should be selecting in order to getthose key nutrients we're gonna look at portion sizes and then finish off withtalking about how to stay well hydrated throughout your day so let's start witheating schedule so there's a few different routines that people typicallyfollow as part of their their eating schedule some of those common routinesinclude one that is considered kind of the most common which is eating everytwo to three hours so a typical day for somebody like this would be they havebreakfast in the morning they follow that up with a snack mid-morning thenthey're having lunch then they're having another snack in the evening and maybefinishing off their day with dinner that's a very common practice for mostpeople and it's a very healthy practice as well but there's other people whomight follow what we call the 3 square meals on routine where they reallythrive off of just eating breakfast lunch and dinner they're not really bigsnack eaters and that's perfectly fine as well and then lastly there's peoplewho skip meals or they put themselves into a state of intentional fasting sowhat that looks like is perhaps on purpose they're skipping breakfast everymorning and then the first meal is lunch and then they're having snack and thenthey're having dinner and that's a perfectly healthy routine as well rightone thing to consider though is you do go into a fasting routine it's notreally recommended for those who are pregnant in their growth periods havingimpaired glucose regulation so if they have issueswith diabetes or prediabetes or if they're athletic and they want to gainmuscle it's just it's just not a suitable eating schedule for those typesof people but what the research shows is is it's not so much the schedule thatyou follow it's the consistency that you can maintain right so whether you preferto eat you know every couple of hours or if you like three square meals or if youlike to follow a fascinating protocol as long as you can stick with that day today and that every day looks the same that's when your body is gonna thrive soreally picking that routine that you know you can follow on a day to daybasis is where you're gonna get the most benefit from and then what we want tofigure out and determine are the key nutrients that we want to include withinthose meals

so this four key nutrients that we want to ensure our part of ourentire day and a part of every meal and snack the first one and probably themost important one is protein right so protein are the building blocks of ourbodies they're the building blocks of muscle bone tissues organs even ourbrains are all built using proteins and our bodies regenerate and replace theseproteins on a daily basis so we want to make sure that our diet is rich in leanhigh-quality proteins in order to support these to this tissue qualitywhile also keeping the body healthy and strong and for those who are in theirgrowth phase making sure that they have the building blocks to grow to theirfull potential so every time we make a meal there always should be a source ofprotein with that meal whether it's animal-based or plant-based and we'llget into those foods in a second here but the second key nutrient that we wantto include in our daily diets are carbohydratesnow carbs have kind of developed a bad reputation over the last few years a lotof people are associating carbs with fat gain and unfortunately there's not a lotof research to actually back that up so carbohydrates are a beneficial partof our diets we just want to make sure we're consuming in the right portionswhich we're going to be talking about in a few slides from now what we need toknow though is that carbs are the main source of fuel for our bodies and forour brain so we want to make sure that we are including carbs as part of our aspart of our meals and snacks if you're activecarbs are your main source of energy during exercise and then a lot of foodsthat provide carbohydrates also provide those soluble and insoluble fibers thatsupport got health and cardiovascular health as well right so we want to makesure that we do include carbohydrates within our diets keep in mind thoughthat the amount that we consume can be adjusted based on the goals that we haveso typically what we see is for people who do you want to lose a little bit ofweight you know we'll cut back on their carb intakes but if you're athletic andyou train at a high level we want to make sure that your carb intake issufficient enough to support all of those activities so proteins are a bigpart of our diet carbs are a big part of our diet we also want to make sure thatwe are including fat in our diet as well so again fat had that bad reputation afew years ago as well everything we ate was low-fat or no fat but what we foundin the research is that we actually need fat in our diets right but we need theright types of fat the reason why is that some healthy fats support jointhealth right a lot of these fats have an anti-inflammatory property to them so ifwe're talking about reducing our risk of our thright as' or other chronic jointissues we want to may want to look at incorporating some more healthy fatsinto our diet those healthy fats also support cognitive function as well somaking sure that we are keeping our brain healthy using these healthy fatsand then lastly there's a lot of essential vitamins that can only beabsorbed by incorporating some of these fats in our diets so things like vitaminA D and K which are all vital to just the daily functioning of our bodies wewant to make sure that our body is able to absorb these and the only way to dothat is to ensure that we have enough for those healthy fats in our dietsand then lastly we want to make sure that we are getting enough vitamins andminerals and we're we're consuming the full spectrum of vitamins and mineralswith the foods that we eat vitamins minerals are like the you know the keyand the ignition of our car what keeps our bought it's what keeps our bodyfunctioning day to day right it essentially keeps you aliveall right vitamins and mirrors also keep your immune system strong and healthyand protect your body from disease so overall when we're building out ourmeals we want to make sure that we include all four of those key nutrientsthroughout our meals throughout our snack so by the end of the day our bodygets everything it needs to support health performance and just day-to-dayfunctioning so we've established our eating schedule that's the first thingwe talked about we have identified those key nutrients that we want to include inour meals and snacks now it's time to focus on those foods that are going toprovide us with those key nutrients so this is just a quick snapshot thethousands of different types of foods that can provide those key nutrientsthat we're looking for so for example we talked about protein being a vitalnutrient in terms of maintaining good lean tissue and and strong bones and soon well we can get protein from a number of sources not only lean meats thingslike fish and seafood and chicken and beef no sorts of things we can also getit from different dairy products as well right milk cheese Greek yogurt those allare very good sources of protein we have to keep in mind though that we also wantto get some of those plant-based proteins in our diet as well so thingslike beans and lentils tofu tempeh and different nuts and seeds provide us withthose essential proteins that our body requires right so making sure that weget a variety of those foods as part of our daily diet to make sure that ourbody gets all the different proteins that it requires what- carbohydrates there's really two categories the first one are grainproducts so these are kind of the more nutrient-dense carb sources things likeoats wheat bread wheat pasta brown rice quinoa barley couscous those sorts offoods provide us with a lot of those complex carbohydrates that give us thefuel source to keep our bodies functioning throughout the day but thenwe also want to make sure that we're getting fruits and vegetables in ourdiet they provide carbohydrates as well things like apples and different typesof berries and bananas and then vegetables like sweet potatoes squashcarrots those sorts of things those are all carb rich nutrient-dense optionsthat we want to include in our diets as well and then lastly those healthy fatsthat we talked about those come from things like nuts and seeds and differentoils things like almonds and flax seed and chia seeds olive oil is a great safesource of those healthy fats even some foods like salmon which is also aprotein source provides those healthy fats as well so getting those foods aspart of our diet is essential to making sure that we get those healthy fats ourbody requires so we're getting a variety of protein we're getting a variety ofcarbohydrates whether it's through grains or fruits and vegetables and ifwe get a variety of those fat sources that's going to provide us with all ofthose vitamins and minerals that we talked about is that fourth key nutrientso the key here is making sure we get variety throughout our diets peoplepeople typically tend to eat a lot of the same things every day so we wantedto expand that palatal load there we want to start to really explore some ofthese different foods that we might not consume on a daily basis and ultimatelywhen you're building out a meal getting something from each one of thesecategories ensures that by the end of the day you're hitting all your keynutrient targets so visually what that looks like is something like this whatwe see here is we see a lot of color a lot of variety just different foods thatwe can be including in our diet on daily basis so our lean proteins some ofour whole grains fruits and vegetables even dairy products are healthy optionsas well so ultimately what you need to start thinking about is ways that youcan upgrade your current meals to something that's a little bit morebalanced and something that includes all four of those key nutrients that wetalked about so here's an example here right a lot of people for dinner or forlunch have something like this maybe it's some chicken strips with somefrench fries right yes this meal here providesprotein and carbohydrates but unfortunately because it's typicallydeep-fried you're gonna get unhealthy fats as part of that meal right and thenyou're missing out a lot of key vitamins and minerals that your body requiresright instead what we want to try to do we want to try to upgrade from that mealand get something that includes all four of those key nutrients that we talkedabout so something like this we've got chicken we've got rice we've gotvegetables fruit even a couple pieces of cheese what that's gonna do is that'sgonna give us those lean proteins that our body requires good sources ofcarbohydrate in the rice and the fruits the vegetables healthy fat which couldbe a dressing on the vegetables and the the key vitamins and minerals from justthat variety of food that again supports day to day functioning so if you're kindof following along what we've done so far again is develop that eatingschedule we have identified the key nutrients that we want to includeproteins carbs healthy fats vitamins and minerals we've we've identified thefoods that provide those nutrients now what we want to do is we want to focuson consuming those foods and the right portions so portion sizes have increasedover the last few decades and I think we see a correlation with the increase inyou know rates of obesity and being overweight and a lot of that is isattributed to two portion sizes kind of going out of control a little bit so wewant to do is we want to use some perspective on the the sizes ofthe portions of food that you're consuming on a daily basis and I'll alsogive you some perspective on you know how many portions you should beconsuming over the course of a day so the easiest way to understand portionsize is to use your hand so for example if you have a protein source one servingfits in the palm of your hand so it's about 3 ounces of something like chickenor fish or even like beans or lentils it's whatever can fit in the palm ofyour hand that's one serving for carbohydrates it's one copped hand soit's about a half a cup overall so that would be grains you know things likeoats or cereal something like that rice it's whatever you can fit in a cuppedhand that's one serving those healthy fats that we talked about it's about athumb size so about one ounce or a tablespoon right so if it's oil if it'snot it's about the size of one thumb and then fruits and vegetables a fistfulwould be considered one serving so that's about one cup as well right soagain if you're preparing your meal take a look at the portion sizes you'reconsuming and just make sure they fit with the recommendations here so to putthis in perspective let's get an understanding of what a typical daylooks like for your average person so the average male consumes around 2,000calories everyday if we were to break that down into portions and this is kindof the ideal breakdown we're talking about eight servings of protein sothere'd be about eight of those palm falls throughout the day of proteinwe're looking at 13 servings of carbohydrates so that's a combination ofthose grains and fruits and vegetables typically we try to do half or more ofthose servings as fruits or vegetables and then lastly we're talking about nineservings or nine thumb sizes of fat as well for thattypical male 2000 calorie diet females typically it's about 1600 calories a dayso you're looking at about six servings or six palm fulls of protein tenservings of carbohydrates with at least half of those being fruits andvegetables and then seven servings of fat or seven unfolds so if you'relooking for a breakdown of how that's distributed throughout the day if wetake a look at that male 2000 calories again eight servings of protein 13servings of carbs nine servings of fat if we were to break that down with thiseating schedule here it looks something like this two of those palm folds so twoof those servings of protein will come at breakfast maybe you add one servingof grain two servings of fruits and vegetables and maybe two servings of fat what that could look like in real lifewould be something like a cup of Greek yogurt a little sprinkle of granolamaybe throw on some blueberries some strawberries and add some choppedalmonds right that would hit that full nutrient profile in the right portionsand then you just continue to spread out those servings throughout the day untilyou get kind of an even distribution between your meals and snacks and youreach your daily totals all right so the key theme here is is know your numbersand try to reach those numbers on a consistent basis day in and day out samething with our females again some fewer portions overall but but stilldistributed throughout the day similar to on the male example there so lastlywhat we're going to talk about is hydration and how you ensure that youare well hydrated throughout your day so the human body is approximately 75%water so small changes in hydration can really impact the body and you may havesuffered from some of these symptoms of dehydration things like headachesconstipation fatigue joint and muscle pain reduced athletic performanceimpaired cognitive function if you've ever had any of these symptoms you maywant to take a closer look at your hydration you might be in a dehydratedstate so in order to avoid dehydration to staywell hydrated it's good to know how much water we actually need to drink everysingle day and an easy way to figure that out is to take your weight inpounds and divide it by two that's the number of ounces of calorie-free fluidthat you should be consuming every single day so for example if you weigh ahundred and fifty pounds you need to drink about 75 ounces or about two and ahalf liters of water every single day all right and I keep mentioning waterbecause that's your best fluid source but you can get that hydration fromthings like coffee and tea trying to avoid putting too much sugar or creaminto those into those drinks unsweetened iced tea so low sugar calorie free lemonwater so basically water with a slice of lemon in it just to give us someflavoring or again if you don't like the flavor just plain water using aflavoring agent can help boost your hydration so trying to hit that numberon a daily basis will ensure that your body is getting all the hydration itneeds to function as and it's best one way to track hydration is to look aturine color so we want something typically in this yellow to pale yellowthat is that ensures that you're in a hydrated state the darker your urinegets the more dehydrated you are the more you're going to need to focus onyour hydration intake in the future so again up to this point and in terms ofour five basics we've talked about establishing that eating scheduleidentifying those key nutrients that you want to include throughout your daychoosing the right foods that are going to provide you with those key nutrientseven those foods and the right portions and then making sure you're wellhydrated alright to complement everything you've been doing up to thatpoint so now it comes to putting this all into practice and there's somesimple things you can do in order to achieve that what I encourage people todo is to sit down and make a plan right just write things out you can start bywriting out just your fuelling schedule so take a lookyou know your typical day look at your work schedule look at your exerciseschedule your social activities and fit your nutrition into that plan and makesure you're able to repeat that on a day to day basis - to maintain thatconsistency right so establish that eating schedule so write that down thenyou want to write out just how you want your meals to be built all right alwaysmaking sure that some protein is part of those meals and snacks making sureyou've got some good carb sources whether it's grains fruits vegetablesthose sort of things and then including those healthy fats as well once you havethat template in place it becomes easy to start to fill out the foods that youwant to consume right so what you can do is you have your template and then youcan build out you know Monday Tuesday Wednesday Thursday and so on right justusing that template there so what that looks like is now you start to pick thefoods that you want to consume so if you go back to your your template you'regonna have breakfast

first thing in the morning you know you want to include aprotein source maybe that protein source is Greekyogurt you want to pair that with some carbs a little bit of granola someblueberries and then as I mentioned earlier add that healthy fat in the formof chopped almonds or something like that and you repeat that throughout theday so that you're hitting on all those key nutrients as you build out your mealplan from there you can even take it one step further and establish your portionsizes right so your Greek yogurt one one palm full or three-quarters of a cupyour granola is one cup handful or about a quarter cup or half a cup and so onand continue to do that throughout your day because then from there what all youneed to do is build your grocery list all right so now you have all the foodsthat you need you know the amounts that you need you just create your grocerylists from there go to the store do your shopping come home and if you have timestart to prepare those meals so maybe you're preparing you know bulk meals forthe whole week or if you're just preparing for the for the next day allright that's going to help ensure that you're getting allthe proper nutrition you're getting that optimal nutrition that we're talkingabout every single day of the week essentially the more you do that themore it becomes a habit right so again kind of following this routine here youknow establishing that evening eating schedule being consistent day in and dayout hitting those key nutrients throughout your day choosing the bestquality foods choosing those foods and consuming those foods and the rightportions for you making sure you're well hydrated throughout the day and thenjust repeating that day in and day out and again you can accomplish that with alittle bit of meal planning grocery shopping and meal preparation so insummary I've given you some some pretty basic information but free for you totruly be able to implement it and to benefit from it the best thing to do isto set a goal for a lot of people they want to lose weight and those basicsthat I just talked about there that can help you do that right so set a goalwhether it's weight loss maybe it's improving athletic performance maybeit's just improving markers of Health have that goal in mind and then createyour plan so take this information that we talked about it you may need tomodify a few things but overall those are the typical recommendations that youwant to follow that's gonna be the plan that's going to be the the roadmap foryou to reach that goal something that can be really beneficial for a lot ofpeople is to recruit people who are supportive so maybe it's family membersor friends people have similar goals who you can follow and take this journeyalong with it just makes it easier for you to reach your goal it provides youwith that accountability that you're looking for so recruit a team track yourprogress whether that's just checking in with yourself every single day if you'veset say you know a hydration goal at the end of the day check off whether youaccomplished that or not the other way to track your progress is to meet withsomebody like myself a dietician who can track that progress along with you andthen lastly a lot of this can be challenging making changes to yourroutine especially if it's a routine default for such a long timecan be difficult so celebrate those victories if your hydration isdrastically improved right you know celebrate that posted on social mediayou know go out for dinner with your family your friends and just celebratethat accomplishment overall if you can implement that routine that we justtalked about if you can track your progress celebrate your victories thisis just gonna go a long way towards moving you down a more ideal andhealthier path towards that optimal health and optimal nutrition so ifyou're looking for more information you can reach us through our website UCLAhealth org slash sports performance if you're looking for a one-on-oneconsultation you can reach out to us there as well but overall I just want tosay thank you guys for tuning in and we're happy to answer some questions soagain if you have a question you can reach out to us on twitter using hashtagUCLA md chat so I think we've got some questions now all right okay so first question is what do youthink about diet trends like keto diets and intermittent fasting so these aretwo of the more popular nutrition trends that we're seeing these days both ofyous typically in a weight loss you know capacity so people using keto diet orinterim fascinating as a way to lose weight and there's actually a lot ofresearch to back that up the thing about keto diet intermittentfasting is that there they can be challenging diets to maintain and youreally have to you know follow it as specified right so you can't just dolike a half a keto diet some days and then other day is just a regular dietit's one of those things you really got to follow and stick to on a day to daybasis I also recommend if people are looking to do something like keto dietor intermittent fasting to reach out to somebody like myself who haslot of experience and knowledge in those areas and can help just help youestablish the proper guidelines that you need to follow in order to reallymaximize you know these these diet protocols all right any recommendationfor eating during sports a volleyball tournament I have one to two hour breakswhat are items that are promoted to be good but really or not so things likesports tournaments can be challenging because you're on the road there's notusually a lot of good healthy options in the area so what I typically recommendpeople do is one take a look at the schedule ahead of time understand whereyour breaks are and how long those breaks are and then plan accordingly Ireally encourage people to pack their own snacks and meals get yourself alittle cooler that you can take with you to the tournament that's got healthyoptions so you don't have to rely on you know buying something from the from thecafeteria from the canteen or from you know a local fast food place andsomething that's typically promote promoted as as being good but reallyisn't especially for youth sports it's gonna be things like sports drinks likeGatorade or Powerade those are really useful for people who train or performin a really high level but for your day to day youth athletes those are justreally high sugar high calorie foods you probably don't need at that point you'rebetter off suited with something like fruits and vegetables just plain waterpacking snacks like trail mix or protein bars you know even like a peanut butterand jam sandwich is just gonna be a better option for you at a tournamentsand different sporting events let's see here if my goal is to lose weight how doI modify these recommendations you provided so as I mentioned the thoserecommendations are pretty universal to most people no matter you know what yourgoal is whether you're trying to lose weight or perform at your best in yoursport establishing an eating schedule that's consistent will help with thatthe only place you want to modify is probably withyour your portion sizes alright so in the end if your goal is to lose weightyou just need to be consuming fewer calories typically the easiest place toreduce from is gonna be your your carbohydrate intake so if you rememberfor the mail and a 2,000 calorie diet it was about 13 servings for a female itwas about 10 so even just cutting back in those areas maybe dropping from 13 to210 or 9 for the male and from 10 to 6 or 7 for the female that's going toreduce that overall calorie intake and that's what's gonna help lose thatweight the other part of the equation is just exercising more right so we want tobe able to burn more calories than we take in and that comes in the form ofexercise all right last one here so is plant-based diet the best solution forhealth and fitness I've seen many documentaries on Netflix supporting thatI'll just say that Netflix is in the business of making money so a lot ofthose documentaries that you see on there they can be very deceiving andthey can really skew a lot of what the research actually says so plant-basedeating is not necessarily healthier than just a regular diet that includesanimal-based proteins what it comes down to like I mentioned is are you gettingall those key nutrients that we talked about really when it comes down tohealth it's making sure that we're not at risk of a nutrient deficiency thatour body is getting everything it needs in terms of carbs proteins healthy fatsand all the vitamins and minerals that's gonna be a better solution for goodhealth than just going and starting a plant-based diet there's nothing wrongwith the plant days based diet you can certainly be just as healthy that waybut it's not you know the best diet out there all right so so thank you.