Title: HEALTHY HABITS FOR LIFE
1HEALTHY HABITS FOR LIFE
- A Common Sense Approach to Healthy Living
2Gradual Permanent Lifestyle Changes will lead to
- Life long eating and activity habits
- Higher energy levels
- Decreased health risks
- Long term weight control and maintenance
3Overview
- Start Fresh Taking Steps to a Healthier You
- Eat Well A Healthy Approach to Eating
- Move It A Healthy Approach to Fitness
- Plan It Putting it all Together for Healthy
Eating - Shop Smart Grocery Shopping for a Healthier You
- Fit It In Healthy Eating on the Run
4Healthy Habits for Life Your 6 Week Guide to
Food and Fitness
- Eat Well for the Health of It
- 6 Food and Activity Journals
- Food Facts Booklet
- Menu Planner Worksheet Master
- Quick 2 Fix Recipe Brochure
- Good Nutrition Reading List
5Start FreshTaking Steps to a Healthier You
6The Truth About Diets
- Diets are unhealthy
- Diets lead to weight gain
- The cost of dieting is high
- Looking good involves more than dieting
- The dieting cycle can be broken
7A Word About Fad Diets
- The authors rely on our lack of knowledge of the
science of weight management to sell their books.
8A Word About Fad DietsCommon Fad Diets
- Food Specific
- High Protein Low Carbohydrate
- Liquid
- Fasting
9A Word About Fad DietsWeight Management that
Works
- Slow weight loss (1-2 pounds/week)
- Balanced eating plan
- Regular physical activity
- Skill building for life
- Credible author/ peer reviews
10Learn to Love and Accept Yourself
- Your genetic makeup is what
- makes you unique
11Learn to Love and Accept Yourself Accept Your
Individuality
- Look you best now
- Put the scales away
- Beauty comes in many sizes
- Deflate your saboteurs
- Project a confident you
- Be your own best friend
12Making Time for Me
13Make Peace with Food Begin Eating Intuitively
- Legalize all foods
- Listen to your hunger
- The hunger scale
- Stop when you are full
14Take Control of Emotional Eating
- Eating is one of the most emotionally charged
experiences we have in our lives.
15Take Control of Emotional Eating Searching for
Comfort with Food
- The Triggers
- Love
- Anger
- Boredom
- Anxiety
16Take Control of Emotional Eating Coping
- Do you feel hunger?
- If yes, then eat.
- If no, what are you feeling?
- What are your options other than eating?
- Nurture yourself
17Taking Control of Emotional Eating Your Plan
- Coping with your feelings
- Nurturing yourself
- You deserve a break!
18Evaluate Your Eating Habits
- Food and Activity Journal
19The Plan Week One
- Begin to nurture yourself
- Legalize all foods
- Eat when you are hungry
- Stop when you are full
- Complete the Food and Activity Journal for the
week
20Eat Well A Healthy Approach to Eating
21Healthy Weight
- Genetic makeup
- Metabolic rate
- Body composition
- Activity level
- Food choices
- Current health problems
22Apple vs. Pears
23Body Mass Index
24Healthy Eating
- Base your lifelong plan on the Food Guide Pyramid
- Maintain a healthy relationship with food
- Avoid the good food/bad food mentality
- Remember moderation and variety in all your food
choices
25Your Lifelong Eating Plan
- Eat Well for the Health of It
- Assess your current eating habits
- Compare them to the Food Guide Pyramid
- Create your own eating plan
26Create Your Eating Plan Going Further
- Basal Metabolic Rate (BMR)
- Calorie Needs for Physical Activity
- Activity Calories
- Calorie Needs for Digestion and Absorption
- Total Calorie Needs
27Your Healthy Eating Plan
- The secret to lifelong health is to form a
healthy daily eating pattern, not a regimented
routine.
28The Food Guide Pyramid Making it Work for You
- The Food Groups
- Number of Daily Servings
- Portion Sizes
29The News on Nutrients
- Carbohydrates
- Benefits
- Energy
- The health advantages of fiber
- Sources grains, cereals, fruits, vegetables
- Recommendation 60 of total calories
30The News on Nutrients
- Fiber
- Recommendation 20-35g/day
- Maintains proper bowel function
- Decreases the risk for heart disease and some
cancers - Lowers your calorie intake by helping you to stay
full longer
31The News on Nutrients
- Protein
- Strengthens blood
- Builds and maintains muscle and body structure
- Recommendation 15 of total calories
- Sources meat, fish, poultry, dried beans
(including soy) or lentils, nuts and seeds
32The News on Nutrients
- Fat
- Energy
- Satiety
- Recommendation 20-30 of total calories
- Adds the flavor to food
33Defining the Fats
- Monounsaturated
- Polyunsaturated
- Saturated
- Omega-3 Fatty Acids
- Hydrogenated
34A Word About
- Vitamins
- Minerals
- Calcium
- Iron
- Phytochemicals
35Water Are you getting enough?
36The Plan Week Two
- Complete the Eat Well assessment brochure
- Set up your pyramid based eating plan
- Complete your Food and Activity Journal for this
week
37Move ItA Healthy Approach to Fitness
- Benefits of Physical Activity
- Making a Lifelong Commitment to be Active
- Setting Up a Fitness Program
38Benefits of Regular Physical Activity
- Focus on how good exercise can make you feel
-
- Celebrate the physical benefits of regular
activity
39Making a Lifetime Commitment to be Active
- There is no one ideal program.
- Start slow and gradually progress.
- ANY activity is better than no activity.
40Tips to get you moving!
- Activate your lifestyle.
- Make fitness fun.
- Anticipate the unexpected.
- Be comfortable.
- Do not overdo a good thing.
41Setting up a Fitness Program
- Aerobic Conditioning
- Strength Training
- Stretching
42Aerobic Conditioning
- Definition Any activity that uses the large
muscles of the body and raises the heart rate for
20 minutes or more.
43Aerobic Conditioning
- Frequency Aim for 5 times/week
- Duration 20 minutes or more
- Intensity 60 80 of maximum heart rate
- Maximum Heart Rate 220 Your Age
44Strength Training
- Definition Exerting force against resistance in
order to increase muscular strength.
45Strength Training
- Include about 6 8 different exercises that work
all of the major muscle groups. - Do between 8 12 repetitions of each exercise.
- Train 2 3 times per week.
- Rest 48 hours between sessions.
46Strength Training Getting Started
- Abdominal crunch
- Modified wall push-up
- Overhead press
- Biceps curl
- Upward Row
- Squat-chair, Sit-stand
47Stretching
- Keeping yourself flexible will help prevent
injury because a flexible muscle is less likely
to be pulled or torn.
48StretchingGuidelines for success
- Stretch while muscles are warm.
- Do not over stretch.
- Hold each stretch for 20 seconds.
- Listen to your body.
- Stretch at least three times each week.
49A Healthy Approach to Fitness Goals
- Begin increasing your activity level.
- Make a fitness plan for Aerobic Conditioning,
Strength Training, and Stretching. - Record your activities in your Food and Activity
Journal.
50Plan ItPutting it all Together for Healthy
Eating
- Pleasurable Eating
- Menu Planning Made Easy
- Breakfast, Lunch, Dinner, and Snack Ideas
51Pleasurable Eating
- Give yourself permission to eat the foods you
like. - Savor foods as you eat them.
- Make eating more enjoyable.
- Eat when you are hungry stop when youre full.
- If you love it, savor it. If you dont love it,
leave it.
52Menu Planning Made Easy
- Determine your calorie needs.
- Use the food guide pyramid to see how many
servings you need from each food group. - Look at sample menus for a guide.
- Use the Menu Planner worksheet.
53Breakfast, Lunch, Dinner, and Snack Ideas
- Breaking the Breakfast Barrier.
- Making the Most of Lunchtime.
- Whats for Dinner
- Smart Snacking Makes Sense
54Breaking the Breakfast Barrier
- Breakfast is the most important meal of the day.
- Include at least three food groups at breakfast.
- example yogurt, fruit, granola
55Breaking the Breakfast Barrier
- Breakfast on the go
- example bagel with peanut butter and banana
- Breakfast-at-home
- example English muffin with cheese and fruit
salad
56Making the Most of Lunchtime
- Remembering to eat mid-day will help you avoid
becoming over-hungry. - Include food sources of carbohydrate, protein,
and fat. - example 2 grains, 1 milk or meat serving, 1
fruit, and 1 vegetable
57Making the Most of Lunchtime
- Grab and Go lunches
- Example bagel sandwich with turkey, cheese,
sprouts, tomatoes, and mustard. Add an apple and
a few chips for crunch. - At Home Lunches
- Example baked potato with chili and cheese pear
slices and fruit bar cookies.
58Whats for Dinner
- Planning is the key to stress free dinners.
- You can save about 15 of food costs by planning
ahead.
59Whats for Dinner Planning Tips
- Review your calendar
- Plan a meal focus.
- Use time saving appliances.
- Prepare a grocery list.
- Plan for left-overs.
60Quick and Easy Dinner Ideas
- Pasta or Rice
- Evening Breakfast
- Food Bars Baked Potato, Taco/Burrito or Salad
- Pizza
61Smart Snacking Makes Sense
62Shop Smart Shopping for a Healthier You
63Grocery Shopping for a Healthier You
- Keep variety and the Food Guide Pyramid in mind.
- Shop the perimeter of the store
- Read those food labels
- Be prepared to shop
- Be an informed shopper
64Reading Food Labels
- Serving Sizes
- Nutrient Information
- Calories per Gram
- Daily Value
- Rounding
- Nutrition Claims
65Shopping Through the Food Guide Pyramid
66Breads, Cereals, Rice and Pasta
- Recommendation 6-11 servings daily
- Look for whole grain products
- B-vitamins
- Fiber
- Low in fat
67Fruits and Vegetables
- Recommendation 5 servings per day (3 vegetable,
2 fruit) - Fat Free
- Great source of
- Vitamins
- Minerals
- Fiber
68Dairy Products
- Recommendation 3-4 servings per day
- Fat Free and lowfat choices
- Important source of
- Calcium
- Protein
- Vitamin D
69Meat, Poultry, Fish, Dry Beans, Eggs and Nuts
- Recommendation 2-3 servings per day
- Pay attention to portion size and fat content
- Excellent source of
- Protein
- Iron
- Zinc
- Vitamin B-12
70Fats, Oils and Sweets
- These foods make life fun!
- Low to no nutrient value
- May be high in calories
- Choose wisely to eat the foods you truly enjoy
71Keeping a Well Stocked Kitchen
72The Plan Week Five
- Become an informed shopper. Read the food labels
- Create a healthier kitchen
- Complete the Food and Activity Journal for this
week
73Fit It In Healthy Eating on the Run
74Healthy Eating on the Run
- Plan your day
- Keep food handy
- Plan ahead
- Get moving
75Healthy Eating on the Road Airplane Travel
- Drink plenty of water
- Order special meals ahead
- Bring your own healthy snacks
- Walk the airport corridors for an aerobic workout
76Healthy Eating on the RoadCar Travel
- Pack ready to eat foods
- Stop for stretch breaks
- Stop at grocery deli rather than fast food
- Balance protein and carbohydrate
77Healthy Eating on the RoadCruises
- Choose the foods you truly enjoy
- Balance, moderation, variety
- Use the Hunger/Fullness Scale
- Take advantage of the physical activity
opportunities
78Healthy Eating on the RoadHotel Survival
- Plan ahead for breakfast
- Order a la carte menu items
- Make physical activity a priority
- Choose a hotel with a fitness center in or near
it - Bring an exercise tape or jump rope to use in the
room
79Nutritious Restaurant Eating
- Size up portion sizes
- Leaner cuisine
- Order you way
- Avoid overeating
- Bon Appetit
80Tour of RestaurantsFast Food
- The Good News
- Nutrition information is often posted
- The menus are fairly standard from franchise to
franchise - Beware of value-added meals
81Pizza
- The Good News
- Choose your own sauce and toppings
- Start your meal with a small salad
- Easy nutrient rich meals
82Deli Shops
- The Good News
- One sandwich is usually enough for two
- Add broth based soup
- Add a small salad
83Mexican
- The Good News
- Healthy choices
- Asada (grilled)
- Veracruz-style (tomato sauce)
- Salsa Verde (green chile sauce)
- Mole Sauce (chili-chocolate sauce)
- Soft tortillas
- Entrees topped with lettuce and tomatoes
84Italian
- The Good News
- Vegetable based entrees
- Family style service lets you choose your own
portion size - Flavorful tomato based sauces
85Chinese
- The Good News
- Rice is the cornerstone of the menu
- Low fat meat and vegetable side dishes
- Fortune cookies make a great dessert
86The Plan Week Six
- Critique your restaurant choices
- Begin making healthier choices
- Visit one new ethnic restaurant
- Continue to complete the Food and Activity
Journals
87Maintaining Lifelong Habits
88Maintaining Lifelong Habits
- Small daily decisions will lead to long term
habits - Pat yourself on the back
- Deal with set backs
- Take care of yourself
- Enjoy yourself