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Lose and Win

Cover area with cropped image. Do not overlap blue bar. Completely cover gray area. Lose and Win. Session 6: Healthy Dining In and Out. Healthy Dining In and Out. Objectives. Review healthy eating strategies Discuss ways to cook healthy at home Provide easy substitutions for ingredients

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Lose and Win

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  1. Cover area with cropped image. Do not overlap blue bar. Completely cover gray area. Lose and Win • Session 6: Healthy Dining In and Out

  2. Healthy Dining In and Out

  3. Objectives • Review healthy eating strategies • Discuss ways to cook healthy at home • Provide easy substitutions for ingredients • Give tips for making healthier choices when eating out Confidential Property of UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.

  4. Healthy eating checklist • Watch portion sizes • Eat color including plenty of fruits and vegetables • Choose whole grains • Read the food label - know what you are eating • Limit your intake of saturated fat, trans fat, cholesterol, sodium and sugar • Eat a variety of different foods • Select healthy cooking options (baked, broiled, and steamed) • Go easy on sauces, dressing and condiments Confidential Property of UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.

  5. Whole grain examples Not all brown bread is whole wheat - only bread with whole wheat flour is considered whole wheat • Whole wheat pasta • Buckwheat pasta • Brown rice • Whole grain bread • Oatmeal • Quinoa • Bulgar • Whole cornmeal • Whole grain cereal Confidential Property of UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.

  6. Healthy cooking tips When you cook at home, you can control the ingredients used and the cooking method • Add vegetables to casseroles, soups or stews • Use fruit in smoothies, cereals, and baked goods • Cook with healthier fats such as olive oil or canola oil • Try whole wheat pasta, brown rice, sweet potatoes instead of traditional white varieties • Use smaller plates to control portion size Confidential Property of UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.

  7. Healthy cooking tips Lean cuts of meat include: Round, chuck, sirloin or tenderloin cuts of beef. Loin, chops and tenderloin cuts of pork. Breast meat cuts of poultry. • Use leaner cuts of meat and poultry • Include salmon, albacore tuna, trout and other fish high in Omega 3 • Trim excess fat off of meat before cooking • Add fresh or dried herbs and spices instead of salt • Use healthy substitutions in your recipes when possible Confidential Property of UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.

  8. Healthy substitutions Confidential Property of UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.

  9. 10 healthy tips for eating out • Start with a vegetable based soup or salad • Order an appetizer portion instead of an entree • Ask for condiments (butter, sour cream, mayo), dressings and sauces on the side • Don’t worry about ‘getting your money’s worth’ • Ask the server to box up half before bringing you the meal Confidential Property of UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.

  10. 10 healthy tips for eating out cont. • Split desserts with the table or order fruit • Choose water, unsweetened tea, soda water, diet soda or other non-calorie beverages • Ask for steamed vegetables or fruit instead of fries • Order simple dishes with few ingredients • Ask your server for healthier alternatives Confidential Property of UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.

  11. Plan ahead • Eat a small snack so you won’t be over hungry • Make sure the rest of your meals and snacks are low in calories • Decide what you will order before you arrive at the restaurant • Call the restaurant ahead of time and ask about healthier options • Suggest another restaurant if you think you’ll have a difficult time choosing a healthy option Confidential Property of UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.

  12. A healthy eating plan • What things will you do to help you eat healthier at home? • What things will you do to help you eat healthier when you eat out? Visit health and wellness on myuhc.com®, for 24-hour online resources and tools that help make it easier to live a healthy life and to access an online health coach program for weight loss. Consult with your physician before starting any exercise/diet program Confidential Property of UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.

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