WOMEN AGES 50+ FOR JULY 2024

Week 7 Overview
Session 7: Carbohydrate, Protein, and Fat
There are three major nutrients that provide calories to your body. These nutrients are carbohydrates, protein and fat. In the last session, you learned that many diets ask you to avoid one of these nutrients. However, you need a balance of all three. This session will explain the important role carbohydrates, protein and fat play in your diet. You’ll also learn the best foods to eat to receive these nutrients.
Carbohydrate
Many fad diets encourage little or no carbohydrate intake. The truth is that carbohydrates are the body’s favorite source of fuel. Your body changes carbohydrates into glucose (blood sugar). Your body then uses this sugar for energy for your cells, tissues and organs. There are two
types of carbohydrates: complex and simple. The goal is to eat mostly complex carbohydrates and less simple carbohydrates.
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Include More
Eat Less
Fresh Fruit Sugary Drinks Vegetables Sugary Cereal
Simple carbohydrates are the quickest source of energy, as they digest quickly.
This can cause your blood sugar to spike. Simple carbs can also cause high triglycerides (blood fat that increases your risk of heart disease).
❖ See Handout: Tips to Reduce Simple Sugar
✓ Skill Building Activity: Label Reading For Simple
Sugars (your coach will lead you through this activity)
Complex carbohydrates are typically rich in fiber, making them satisfying, healthful, and less likely to spike blood sugar. They are usually found in whole plant foods and are high in fiber, vitamins and minerals.
❖ See Handout: Grocery List of Complex Carbohydrates
✓ Skill Building Activity: Label Reading for Fiber (your coach will lead you through this activity)
Whole Grains (Whole wheat bread, pasta)
Sweets (Cookies, candy, cakes)
Beans
Candy
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Benefits of Carbohydrates
The benefits of eating a diet rich in high quality, complex carbohydrates include:
➢ Good brain function
➢ Improved mood and energy
➢ Fiber (soluble and insoluble) in carbs is needed for bowel health and bowel movements
➢ May lower cholesterol levels
❖ See Handout: Types of Fiber Carbohydrate Recommendation
About 45-65% of your diet needs to come from complex carbohydrate (e.g. fruits, vegetables, whole grains & legumes). To get the right amount of carbohydrate, use MyPlate and fill your 1⁄2 of your plate with fruits and vegetables and 1⁄4 of your plate with grains.
Protein
Protein is a powerful nutrient made up of amino acids. Amino acids are involved in almost every function of the body. Your body can make some amino acids,
Session 5: Carbohydrates
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but you must get others from food. Protein can be found in both animal and plant based foods. The goal is to get a good mix of lean animal and plant based protein in your diet.
Animal Protein
Plant Protein
Lean cuts of beef
Fish and Seafood
Dairy: Milk, Yogurt & Cottage Cheese
Tofu
Quinoa Tempeh
Turkey and Chicken
Legumes, Beans
Eggs
Nuts & seeds
Pork
Seitan
❖ See Handout: Choosing Healthier Meats Benefits of Protein
➢ Needed for skin, hair, muscle, bones, and organs
➢ Used to fight disease
➢ Makes you feel full and satisfied
➢ Helps to stabilize blood sugar
Protein Recommendation
Protein needs can vary. Up to-35% of your calorie intake should come from lean sources of protein (animal and plant). To get the right amount of protein,
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use MyPlate and fill 1⁄4 of your plate with meat and include a cup of dairy.
✓ Skill Building Activity: Adding Up Your Protein (your coach will lead you through this activity)
Fat
Fat is needed by
your body, and
performs many
important
functions. Many
diets promote a
very low fat intake,
but reducing your fat intake too much can be unhealthy and leave you wanting more to eat. When choosing fats, quality is key. There are 3 main types of fats: unsaturated fats, saturated fats and trans fats. Saturated fats and trans fat can have a negative impact on your heart and health. Healthy, unsaturated fats have a positive impact on health. The goal is to get most of your fat intake from the healthier unsaturated fats.
❖ See Handout: Types of Healthy Fat
❖ See Handout: Adding Healthy Fats
Eat More
Olives and Olive Oil
Nuts and Nut Butter
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Avocado
Fish and Fish Oil
Seeds
Benefits of Healthy Fats
➢ Proper brain functioning
➢ Healthy metabolism
➢ Heart health
➢ Proper hormone functioning
➢ Fullness (takes longer to leave the stomach than carbs and protein)
➢ Needed for absorption of fat-soluble vitamins (vitamins A, D, E & K)
➢ Source of fuel
➢ Acts as oil for joints
Fat Recommendation
A general rule of thumb is for 20-35% of your diet to come from healthy sources of fat. This should be spread throughout the day. Try to include a healthy fat at each meal. To get the right amount of fat, use MyPlate and choose leaner cuts of meat, lower fat dairy products and lower fat, grain-based foods.
**Each gram of fat contains more then double the calories of protein or carbohydrate. Be sure to check portion sizes and practice moderation.
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✓ Skill Building Activity: Adding Up Your Fat Grams (your coach will lead you through this activity)
Summary
Your body needs carbohydrate, protein and fat. With the guidance of MyPlate, and the help of your coach, you can create a balanced eating plan that gives you the right amount of each nutrient.
Activities
□ Look over your food uploads for the last week. Do you notice any simple sugars?
□ Include one plant-based source of protein this week.
□ Check the portion size of the fats you eat most often. How does it compare to the amount you eat?
Keep Moving
This week, think about getting a pedometer or device that counts your steps. Once you know how many steps you are taking, you can set goals to increase your steps each day.
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□ Goal setting: Work with your coach to set one goal this week associated with this session. Example: I will try one new source of plant-based protein.
List your goal here or message it to your coach: ______________________________________________________ ______________________________________________________ ___________________________________________________
Discussion/Questions
□ Ask your coach to help you make a grocery list based off the information in this session.
□ Ask your group members how they put together balanced meals, which include all of the major nutrients.
□ Tell your group members or family members about one food myth that your learned was untrue this week.
“Next to love, balance is the most important thing.”
- John Wooden
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Tips to Reduce Simple Sugar
How to Reduce Simple Sugar in Meals and Snacks
● Choose high fiber cereal instead of sugary cereal
● Use fruit for dessert rather than sweet treats
● Eat plain yogurt with fruit instead of sweetened yogurt
● Use nut butter instead of jelly on toast, bagels and muffins
● Check labels for added sugar
● Avoid fruit canned in sugar
● Decrease your serving of cookies, cakes and candy
● Use vanilla (or almond) extract, cinnamon, allspice or nutmeg to add flavor rather than sugar
How to Reduce Simple Sugar in Beverages
● Drink black coffee rather than sweetened coffee drinks
● Drink unsweetened tea rather than sweetened tea
● Drink water or sparkling water instead of soda

Grocery List for Complex Carbohydrates
● Whole wheat or sprouted wheat bread
● Whole wheat pasta
● Steel cut oats
● High fiber cereal (more than 5 grams of fiber) ● Brown, wild and long grain rice
● Quinoa
● Rye crackers
● Barley
● Beans
● Lentils
● Soybeans (edamame) ● Sweet potatoes
● White potatoes
● Corn
● Peas
● Carrots

Types of Fiber
􏰀 There are 2 types of fiber: soluble and insoluble. Both sources of fiber can be found solely in plant foods (fruits, vegetables, legumes, nuts, and seeds).
􏰀 Both types of fiber offer important health benefits.
Insoluble Fiber:
􏰀 Does not dissolve in water
􏰀 Is not easily broken down during digestion
􏰀 Creates bulk, which helps prevent constipation
Sources:
● Skins of fruits & vegetables (apples, cucumbers,
grapes, etc.)
● Wheat bran, whole grains and popcorn
● Dried fruits
Soluble Fiber:
􏰀 Dissolves in water
􏰀 Reduces LDL cholesterol (“bad” cholesterol) 􏰀 Helps to regulate blood sugar
Sources: ● Beans
● Fruits (fresh & dried) and vegetables ● Oats, rice and whole grain pasta

Choosing Healthier Meats
􏰀 There is a wide variety of animal protein available today. 􏰀 Choosing healthier options can help you to reach your
goals and improve your overall health.
Here are 4 tips to help you choose healthier meats:
1.) Choose fewer processed meats
✔ Processed meats like deli meats, bacon, sausage, hot dogs, pepperoni, beef jerky, and salami are typically high in sodium and/or sugar.
2.) Choose lean cuts of meat
✔ Leaner cuts of meat such as “loin,” “round” or “sirloin” contain less fat and fewer calories.
3.) Use healthier cooking methods
✔ Grilling, braising, baking, and stewing are all healthier cooking options than deep-frying, pan frying or using gravies and sauces.
4.) Choose leaner types of meats
✔ White meat such as chicken and turkey is a lower fat option than red meat.
✔ Fish is also a good option that typically contains a higher content of unsaturated (heart healthy) fats.

Types of Healthy Fat
􏰀 Healthy fats are important to include in our diet due to their heart healthy benefits.
Monounsaturated and Polyunsaturated
􏰀 These fats can improve total cholesterol when used in place of unhealthy fats.
􏰀 Sources of these fats include:
● Avocados
● Olives
● Nuts: almonds, pecans, hazelnuts and
macadamia nuts
● Seeds: pumpkin, chia, flax and sunflower seeds
Omega-3 Fatty Acids
􏰀 These fats can lower blood triglyceride levels, decrease inflammation and lower blood pressure.
􏰀 Sources of these fats include:
● Walnuts
● Flax seeds
● Chia seeds
● Fish: salmon, mackerel, herring, sardines,
albacore and rainbow trout
● Tofu and other soybean products

Adding Healthy Fats
What foods contain healthy fats?
􏰀 Many foods naturally contain healthy fats.
􏰀 You can find these fats in avocados, nuts, seeds
and olives.
Ways to Add Healthy Fats:
● Prepare a fruit smoothie with avocado
● Choose white meat chicken instead of red meat ● Dress your salad with sesame, olive or flaxseed oil ● Top salads with nuts and/or seeds
● Try flaxseeds in smoothies, yogurt or on salads
● Try different nut butters on celery or apples
● Choose fatty fish like salmon and tuna
● Enjoy a vegetable crudités with olives or on salads ● Try soymilk on cereal
● Use olive oil in place of butter