Healthy Eating Doesnt Have to be Difficult

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Healthy Eating Doesnt Have to be Difficult

• Connie Diekman, M.Ed., RD, LD, FADA
• Director of University Nutrition
• Connie_diekman_at_wustl.edu

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Goals of Session

• Role of food in health
• - Blood Pressure
• - Blood Cholesterol
• - Weight
• Food choices made easy

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Blood Pressure

• Foods to choose
• - Whole Grains
• - Fruits and vegetables
• - Lean and low-fat animal foods
• - Nuts and beans
• Foods to control
• - Sodium rich foods

4
Blood Cholesterol

• Foods to choose
• - Whole Grains
• - Fruits and vegetables
• - Lean and low-fat animal foods
• - Olive or Canola Oils
• - Nuts and nut butters
• - Plant sterols and stanols

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Blood Cholesterol

• Foods to Limit
• - Trans fats
• - Saturated fats
• - Fatty meats
• - Whole milk dairy foods
• - Shortening or lard

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Weight

• Foods to Choose
• - Whole Grains
• - Fruits and vegetables
• - Lean and low-fat animal foods
• Foods to Limit
• - High fat and fried foods
• - Foods you cant control

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Weight

• Portions
• - Learn proper portions
• - Balance food choices
• - Spread portions throughout the day
• Tips for Control
• - Eat slowly
• - Choose foods you enjoy
• - Focus on flavor and taste

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Weight

• Assess honestly
• - Scale
• - BMI
• - Waist hip ratio and waist goals
• lt .80 in women or waist lt 35
• lt 1.0 in men or waist lt 40

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Healthy Eating Made Simple

• Whole Grains wheat, rye, barley, oats, quinoa,
  wheat berry
• Fruits and Vegetables Focus on variety, color,
  and strongly flavored
• Lean, lean and lean 29 lean beef cuts, chicken,
  fish
• Low-fat dairy 3 A Day of Dairy