Achieving Healthy Eating

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Achieving Healthy Eating

• I Generally Avoid Temptation Unless I Cant
  Resist It
• ? Mae West

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Lifestyle Change Healthy Choices

• ADA recommendations for healthy eating.
• What should I eat?
• How can I maintain a healthy weight?
• Food labels.
• Shop smarter.
• Eat well on the go.
• Eating out.

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American Dietetic Association Recommendations

• Eat a variety of foods
• Maintain a desirable weight
• Avoid too much fat, saturated fat, and
  cholesterol
• Get plenty of fiber and water
• Avoid too much sugar and sodium
• Drink alcohol in moderation

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What Are Some Healthy Food Choices?

• Breads, Rice Cereal Pasta
• 6-11 servings
• Fruits Vegetables
• 5 servings
• Meats, Poultry, Fish, Beans Nuts
• 2-3 servings
• Fats, Oils Sweets
• Use sparingly

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Clues to Maintaining a Healthy Weight

• Eat an energy-boosting breakfast
• Eat 5 or more small meals each day
• Do physical activity for 30 minutes or more
• Watch serving sizes
• Drink plenty of water

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Foods to Eat in Moderation

• Fat
• 60 grams for a 2,000 calorie diet
• Saturated fat
• Palm oil, butter, cheese, whole milk
• Cholesterol
• Found in fats of animal byproducts such as whole
  milk, egg yolk, cream

• Sugar
• Empty calories that cause a quick rise in blood
  glucose levels.
• Sodium
• Too much salt can cause high blood pressure.
• Alcohol
• Aim for less than 2-3 drinks per week.

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Be Sure to Include Plenty of

• Water
• 8-10 glasses of water each day
• Drink before you feel thirsty. Once your thirst
  sets in you are already significantly dehydrated
• 55-65 of body weight is water
• Fiber
• Will make you feel fuller for longer periods of
  time
• Aids digestion
• May help to prevent heart disease

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Food Label Basics
Serving size tells you the recommended serving
size of each product. All other info is based on
this.
Daily Value based on a 2,000 calorie diet. You
may require more or less depending on your
weight, age, and activity level.
Fat, Saturated Fat, Cholesterol, Sodium.
Carbohydrates This is usually broken down into
two categories dietary fiber and sugars. Opt
for foods high in fiber and low in sugars.
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Food Label Basics Cont
Protein no recommended value, however 50 grams
is adequate for a 2,000 calorie diet.
Vitamins and Minerals The FDA requires only
Vitamins A, C, Iron, and Calcium be labeled. Try
to get 100 each day.
Daily Values Footnote gives basic guidelines on
how much of each nutritional item you should eat
daily.
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The Ideal Breakdown Carbohydrate 55-65 Fat 20
-30 Protein 10-20 Fiber 25-35
grams Cholesterol 11
Sample Menu A

• Breakfast
• ¼ C. Quaker 100Natural Cereal
• ¾ C. Whole milk
• 1 C. Coffee with 1 oz. creamer
• Snack
• 3 C. Microwave popcorn w/ butter
• Lunch
• 1 Ham and Swiss cheese sandwich on whole wheat
• 1 Small bag potato chips

• Dinner
• 1 Kentucky fried chicken breast
• 1 C. Steamed broccoli with 1 T. butter
• ½ C. Brown rice
• 1 C. Salad with 2 T. ranch dressing
• Dessert
• ¾ C. Light ice cream

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Sample Menu B

• Breakfast
• 1 C. Product 19 Cereal
• ¾ C low fat milk
• 1 T. Raisins
• Snack
• 1 Banana nut muffin
• Lunch
• 1 Turkey sandwich on whole wheat
• 1 Apple
• Snack
• 6 oz. Low fat yogurt
• 2 graham crackers

• Dinner
• 4 oz. BBQ skinless BBQ chicken breast
• 1 C. steamed broccoli with lemon
• ½ C. Brown rice
• 1 C salad with reduced calorie ranch dressing
• Snack
• ¾ C. Light ice cream

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The Final Analysis Menu A

• Total Calories 1,811
• Carbohydrate 33
• Fat 52
• Protein 15

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The Final Analysis Menu B

• Total Calories 1,840
• Carbohydrate 61
• Fat 22
• Protein 17

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What do I do when I am on the run?
What about when I go out to eat?
Smart Choices
How do I start eating healthier?
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Shop Smart

• Eat before you shop for groceries!

• Choose plenty of fresh or frozen fruits and
  veggies.

• Opt for low-fat versions of the foods you choose.

• Buy healthy snack foods so you have choices when
  you crave a treat.

• Make a shopping list.

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Eating on the Run

• Brown bag your healthy snacks for the day.
  More than 55 of adults in this country do.
• Avoid fast food and gas stationsif a must,
  choose low fat options.

• Always carry water, flavored water, or an
  unsweetened fruit juice to stay hydrated.
• Try to eat a healthy snack every few hours
  especially when you are on the run. Otherwise
  you will likely overeat later in the day.

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Eating Out

• Dont go starving! Have a light snack at least
  two hours before leaving.
• Order from the light, low-fat, or heart healthy
  options on the menu.

• Decide ahead of time to eat only half and have
  leftovers the next day!
• If you are going to treat yourself to a dessert
  share it with your company or ask for a smaller
  portion.

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Knowledge is the First Step to Healthy Eating
Keep a food diary for at least three days
Try one new healthy food each week
Dont hesitate to see or speak to a nutritionist
if you have questions or concerns