Published on December 4, 2007
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!