Slide1 : Healthy Eating
Tips and Strategies That Work
Kim Conley, MS, MPH
Objectives : Objectives Provide overview of success factors to healthy eating
General nutrition guidelines
Tips and strategies to healthy eating
Note: Not intended as nutrition program to address specific conditions
Health EducationFY 2006 : Health Education FY 2006
Poor Habits = Poor Health Contributes to:
Overweight and Obesity
High Blood Pressure
Diabetes
Heart Disease
High Cholesterol (or other blood lipids)
Musculoskeletal Injuries and Arthritis
Some Cancers
Success Factors to Healthy Eating : Success Factors to Healthy Eating Improve nutrition knowledge
Learn to cook / prepare healthy meals / foods
Plan meals
Prepare for “triggers” – develop a strategy
Slide5 : Improve Nutrition Knowledge Nutrition guidelines
Nutrition labels
Portions & serving size
www.hanford.gov/amh
www.mypyramid.gov
Reading Food Labels : Reading Food Labels
Research nutritional information : Research nutritional information
Slide8 : Portions and Serving Sizes
Learn to Cook / Prepare Healthy Meals / Foods : Learn to Cook / Prepare Healthy Meals / Foods
Stock up on healthy recipes
Try 1 new recipe a week
Try quick prep meals
Sandwiches
Salads
Pastas
Soups
Stuffed Potatoes
Healthy one-pan dishes and casseroles
Slide11 : Quick Meal Ideas Ingredients for soups, sandwiches, wraps (lavash, tortilla), pitas, pasta (cold/warm), salads, rice, potatoes, casseroles etc.
Slide12 : Quick Meal Ideas Ingredients for soups, sandwiches, wraps (lavash, tortilla), pitas, pasta (cold/warm), salads, rice, potatoes, casseroles etc.
Slide13 : Quick Meal Ideas Ingredients for soups, sandwiches, wraps (lavash, tortilla), pitas, pasta (cold/warm), salads, rice, potatoes, casseroles etc.
Plan Meals : Plan Meals
Plan you weekly meals
Make grocery lists
Prepare for “Triggers” (impulse or temptation eating) Limit eating out / know how to eat own
Food in the home
Be prepared for special occasions/events
Slide15 : Things to Avoid / Reduce in Diet High calorie, non-nutritious beverages
Soda
Juices
Alcoholic beverages
“Fancy” high calorie coffee
White breads, pasta, cereal (no / low fiber)
Rolls
Hamburger/hotdog buns
3. High Fat Meats
Saturated fats and Trans-fats
Excessive serving sizes
Foods with little nutritional value
Slide16 : High Calorie, Non-Nutritious Beverages Soda/Juices/sugary drinks – 250-300 calories
Bottle/can beer or glass wine – 150 calories
Starbucks: Latte 300, Frappuccino – 350-640,
Mocha 500 calories
Coffee creamers – 200-300 calories per cup
Slide17 : No or low fiber breads vs whole grain breads
Calories / Fiber
Slide18 : High Fat Meats
Slide19 : Saturated and Trans-fats
All fats should be used in limited amounts
Saturated and trans-fats should especially limited (<15 grams/day)
Meats
Dairy, i.e. cheese, ice cream, etc. (especially whole or high fat dairy)
Butter and some margarines
Palm, palm kernel and coconut oil (are high in sat. fat even though are not animal-derived)
Egg yolks
Slide20 : Replace Saturated and Trans-fats with Unsaturated fats
Oils – olive, canola, safflower, sesame, corn and sunflower
Non-stick spray for cooking
Low fat diary or dairy alternatives
Low fat meats or meat alternatives
Margarines made with unsaturated oils and no trans-fats
Egg whites or egg substitute
Reduce fat mayo/salad dressings
Slide21 : Serving Sizes
Foods with Little Nutritional Value : Foods with Little Nutritional Value Typical American snack or convenience foods
Eat very infrequently
Foods with lots of sugar and/or fat such as baked goods, candy, etc.
Chips
Crackers
Prepared / convenience foods (frozen/canned), e.g. frozen dinners such as lasagna, Mexican meals, chicken and rice, hot pockets, spaghettios, mac & cheese
Slide23 : Things to Increase in Diet Vegetables and fruits
Water
Whole grains
Protein alternatives, e.g. legumes
Beans/peas
Lentils
Nuts/seeds
Soy products, e.g. tofu
Fish
Fat free/low fat dairy (or soy alternatives)
How to Incorporate Vegetables and Fruits : How to Incorporate Vegetables and Fruits Try one new way to prepare a vegetable (or fruit) per week
By prepared veggie/fruit trays, bag veggies, slaw, salads
Enhance and mix up the flavor, e.g. grilling, marinade, wine, herbs/spices, lt. margarine or cheese
Be creative and add to salads, pasta, rice dishes, soups, sandwiches, etc.
Eat at each meal
Grow a garden or hit the Farmer’s markets
Consider ways to use fresh, frozen, canned, dried
For deserts, serve fresh, canned or dry fruit instead of baked goods or other sweets.
Dinners : Dinners Plan weekly dinners and make shopping list
Try making meals ahead
1-2 meals on Sunday
On a night where you already have meal prepared – cook meal or portion of meal for next night
Do food prep ahead of time
Pre-cook some items (e.g. meat, beans)
Prep by washing or pre-cutting (e.g. veggies, greens, potatoes)
Dinners : Dinners Use crock-pot (w/timer works best)
Experiment with new crock-pot recipes
Learn quick-prep dinner options (salads, soups, sandwiches, one-pan meals, that you can prepare quickly)
Switch up your leftovers
Chicken teriyaki meatballs -– Asian meatball soup
Pork roast -– shredded BBQ sandwiches
Dinners : Dinners When trying your one new recipe a week
Experiment with vegetarian and international cuisine recipes
Try a new way to make a vegetable (or fruit)
Use a food in many different, creative ways
Shredded chicken = tacos, green salads, wraps, shredded BBQ, soups, pasta, ckn. salads
Lunches : Lunches Pack your lunch
Incorporate vegetables and fruits
Utilize leftovers from healthy dinners and supplement with vegetables/fruits
Have healthy beverages and snacks on hand at all times
Limit eating lunch out – if you do eat out follow eating out guidelines
Slide29 : Eating out Research nutritional content (brochures, web)
Portion control
Pass on “value size”
See if food can be ordered in smaller portions (lunch size vs dinner size)
Ask for “to go” box immediately and split up portion to eat later
Avoid “all you can eat” or pre-meal eating, e.g. appetizers, chips and salsa
Hold the mayo and other high calorie sauces (“special sauce”, Tarter, ranch)
Ask for butter, cream cheese, salad dressing, sauces, gravies to be served on side.
Slide30 : Eating out Drink water , diet soda or ice tea instead of high calorie drinks
Decide what you are going to order before you go
Be selective at salad bars
Talk to your server about how foods are prepared – ask if foods can be made to order or if they have health substitutes
Grilled, steamed, or baked over fried
Whole wheat/grain breads over white
Veggies or baked potato with toppings on side over fries or onion rings
Salad with low fat dressing over coleslaw
Broth-based soups or salad instead of bread and butter
Questions? : Questions? www.hanford.gov/amh
Nutrition module
Healthy recipe application
www.sparkpeople.com
Personal plan
Nutrition
Diet
Recipes
coming soon!