SMART DIETING

FERNANDA VASCONEZ MSc

WHAT DO YOU
THINK IS THE
PURPOSE OF A
DIET?
PURPOSE VARIES WITH EACH
PERSON
CHANGE IN
WEIGHT GAIN WEIGHT LOSS BODY
COMPOSITION

PRINCIPLES,
TREATMENT
VALUES,
OF DISEASE
RELIGION
DESPITE PURPOSE HEALTH
ALL DIETS HAVE
ONE THING IN
COMMON…
 A diet is the eating plan that allows you to be healthy
and protects you against chronic non-communicable
diseases.

A healthy diet should limit processed foods and added

sugars.

So, What’s A healthy diet should be designed individually.

a diet?
A healthy diet should have variety.

A healthy diet should include all food groups.

 Small steps and not vague promises.
Always trust the process.
How to Does not restrict entire food groups or
recognize specific foods, unless necessary.

a healthy Respect variety and allows you to give

preference to your imagination and taste.
diet It is something you can do FOR THE REST
OF YOUR LIFE.
 Healthy Menu (guess the purpose)
Breakfast
1 cup of greek yogurt + ½ cup of blueberries + 6 almonds.

2 scrambled eggs + 2 cheese slices + 1 whole wheat toast.

Morning Snack
Apple, celery and spinach juice.

Lunch
Fish fillet (90g).

3 small potatoes.

Salad:

½ cup of lettuce + ½ cup of tomatoes + ½ cup of sweet corn + 1 teaspoon of olive oil, lemon salt and pepper to season.

Dessert: 1 cup of watermelon.

Afternoon Snack
½ and orange.
 

Dinner
Chicken Salad:

½ cup of carrots+ ½ cup of tomatoes + + 1/2 cup of zuccini + ½ cup of champignones + ½ cup of quinoa + 90g of chicken + 1/8 of avocado.

 
NOW LET’S GO THROUGH
SOME POPULAR FAD
DIETS…
 • VERY LOW CARB HIGH FAT DIET.
• IT INVOLVES DRASTICALLY REDUCING
CARBOHYDRATE INTAKE AND REPLACING IT
WITH FAT TO TRIGGER KETOSIS STATE ON THE
BODY.
• ALSO IMPORTANT TO LIMIT PROTEIN INTAKE.
KETO EXAMPLE:
DIET Breakfast: Veggie and egg muffins with tomatoes.
Lunch: Chicken salad with olive oil, feta cheese,
olives, and a side salad.
Dinner: Salmon with asparagus cooked in butter.
 • A gluten-free diet involves excluding foods that
contain the protein gluten, including wheat, rye and
barley.
• Mostly used for people with Celiac Disease and
Gluten Sensitivity, but also used to lose weight.
EXAMPLE:
GLUTEN Breakfast: Overnight chia seed pudding — 2 tbsp (28
FREE DIET grams) chia seeds, 1 cup (240 ml) Greek yogurt and
1/2 tsp vanilla extract with sliced fruits of your choice.
Let sit in a bowl or Mason jar overnight.
Lunch: Chicken, lentil and veggie soup.
Dinner: Steak tacos — steak, mushroom and spinach
served in gluten-free corn tortillas.
FASTING MANY WAYS TO DO IT:
16/8: 8 Hours widow to
eat.

5:2: 5 days normal

Eat Stop Eat: 24h fasting
eating, 2 days restrictive
one or times per week.
eating.

Warrior Diet: It involves

eating small amounts of
raw fruits and vegetables
during the day and eating
one huge meal at night.
ALL THESE DIETS CAN WORK AND CAN HAVE SOME
BENEFITS FOR DIFFERENT PURPOSES, HOWEVER, ALL
OF THEM HAVE SOMETHING IN COMMON…

DO YOU KNOW WHAT?

YOU COULDN’T PRACTICE THEM FOR A
LIFETIME, SO THEY DON’T MAKE LASTING
HABITS OR ANY LEARNING.

ALWAYS LOOK FOR SOMETHING THAT

ACTUALLY HELPS YOU.

HABITS MAKE TRUE CHANGES.

AIM FOR WHAT IT ACTUALLY GIVES YOU

SOMETHING.
THANK YOU!!