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Nutrition 101: How to Eat Healthy in the Real World. Liz Revilla, MS, RD, CSP Registered Dietitian. Pop Quiz. Which of the following breads are always whole grain? Whole wheat Multi-grain Rye Pumpernickel . Pop Quiz. Which of the following foods does NOT contain any cholesterol?

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nutrition 101 how to eat healthy in the real world

Nutrition 101:How to Eat Healthy in the Real World

Liz Revilla, MS, RD, CSP

Registered Dietitian

pop quiz
Pop Quiz
  • Which of the following breads are always whole grain?
    • Whole wheat
    • Multi-grain
    • Rye
    • Pumpernickel
pop quiz3
Pop Quiz
  • Which of the following foods does NOT contain any cholesterol?
    • Eggs
    • Low-fat milk
    • Coconut oil
    • Ground turkey
pop quiz4
Pop Quiz
  • True or False: Food products that are labeled as organic must contain 100% organic ingredients.
    • True
    • False
pop quiz5
Pop Quiz
  • Which of the following McDonald’s menu items has the fewest calories?
    • Grilled Chicken Club Sandwich
    • Quarter Pounder
    • Southwest Salad w/ Crispy Chicken
    • Double Cheeseburger
pop quiz6
Pop Quiz
  • A typical bagel served at Einstein’s Bros. is equal to how many slices of bread?
    • 1 slice
    • 2 slices
    • 3 slices
    • 4 slices
nutrition 101
Nutrition 101
  • What is a “healthy diet” anyway?
  • Balancing food intake and physical activity
  • Eating Healthy at Home and Out on the Town
  • Eating Healthy on a Budget
eat right and exercise
“Eat Right and Exercise”
  • We’ve all been told that is what we should do to promote good health...
  • But:
    • WHY is that important?
    • WHAT does that mean anyway?
    • HOW exactly do I do that?
what is health
What is “health”?
  • “A state of complete mental, physical, and social well-being and not merely the absence of disease”
    • World Health Organization
  • This does not just happen by accident!
    • It doesn’t have to be complicated…
    • BUT it requires knowledge, planning, and consistency!
what is a healthy diet
What is a “healthy diet?”
  • One that will allow you to be consistent (and flexible) over time
    • A lifestyle change, not a “fad diet”
  • One that provides adequate calories, macronutrients and micronutrients
    • Does not exclude any food groups
    • “Food is fuel”
  • And most importantly…One that TASTES GOOD!!
benefits of a healthy diet
Benefits of a healthy diet
  • Reduce your risk of many chronic diseases – including obesity, cancer, heart disease, stroke, diabetes, and osteoporosis
  • Improve your energy levels and immunity
  • Provide the necessary ingredients for normal cell growth and function (blood, bones, muscles, skin, etc.)
  • Maintain a healthy body weight and support physical activity
the new food guide pyramid
The New Food Guide Pyramid
  • The 4 Principles of a Healthy Diet:
    • Variety
    • Proportionality
    • Moderation
    • Balance

USDA, 2005.

  • Eat foods from all food groups and subgroups
    • Grains
    • Vegetables
    • Fruits
    • Milk and Dairy
    • Meat and Beans
    • Fats and Oils
  • Eat more of some foods:
    • Fruits and Vegetables
    • Whole grains
    • Fat-free or low-fat milk products
  • Eat less of other foods:
    • Foods high in saturated or trans fats, added sugars, cholesterol, or salt
    • Alcohol
  • Choose forms of foods that limit intake of saturated or trans fats, added sugars, cholesterol, salt, and alcohol
    • Choose leaner cuts of meat to limit saturated fat and cholesterol
    • Choose less processed foods to limit sodium
    • Consume alcohol in moderation (if desired)
  • Balance food intake with physical activity by being active most days of the week
    • Calories in = calories out (Weight maintenance)
    • Calories in > calories out (Weight gain)
    • Calories in < calories out (Weight loss)
  • Make half your grains whole.
    • Eat at least 3 ounce-equivalents of whole grain bread, cereal, crackers, rice, or pasta every day.
    • Look for “whole” before the grain name on the list of ingredients.
what is a whole grain
What is a whole grain?
  • Whole grains contain all the essential parts and naturally-occurring nutrients of the entire grain seed.
    • The Bran
    • The Endosperm
    • The Germ
  • Refined grains are mechanically processed, and the bran and germ are removed.
examples of whole grains
Examples of Whole Grains
  • Amaranth
  • Barley
  • Buckwheat
  • Bulgur
  • Corn, including whole cornmeal and popcorn
  • Millet
  • Oats, including oatmeal
  • Quinoa
  • Rice, both brown rice and colored rice
  • Rye
  • Sorghum (also called milo)
  • Teff
  • Triticale
  • Wheat, including varieties such as spelt, emmer, farro, einkorn, Kamut®, durum and forms such as bulgur, cracked wheat and wheatberries
  • Wild rice

Whole Grains Council.

how to identify whole grains
How To Identify Whole Grains

Whole Grains Council.

  • Vary your veggies.
    • Eat more dark green veggies
    • Eat more orange veggies
    • Eat more dried beans and peas
    • When possible choose fresh, frozen, or “no salt added” canned vegetables.
  • Focus on fruits
    • Eat a variety of fruits
    • Choose fresh, frozen, canned, or dried fruit
    • Go easy on fruit juices (limit to 4 ounces for children, 8 ounces for adults per day)
organic foods
Organic Foods
  • What is an “organic” food?
    • Refers to the way farmers grow and process agricultural products, such as fruits, vegetables, grains, dairy products and meat
    • Must be produced without the use of:
      • Antibiotics
      • Synthetic hormones
      • Most synthetic fertilizers or pesticides
      • Genetic engineering and other excluded practices
      • Sewage sludge
      • Irradiation
how do i know a food is organic
How do I know a food is organic?
  • “100% organic”
    • Must contain 100% organic ingredients
  • “Organic”
    • Must contain at least 95% organic ingredients
  • “Made with organic ingredients”
    • Must contain at least 70% organic ingredients
    • May NOT use the organic seal
  • “Contains organic ingredients”
    • May contain less than 70% organic ingredients, not counting added water or salt
    • May NOT use the organic seal

U.S. Department of Agriculture, 2002.

are organic foods better
Are organic foods better?
  • Organic foods have less pesticide residues
    • 23% of organic vs. 73% of conventional foods
    • Likely due to cross-contamination
  • Usually produced using more environmentally friendly practices
  • No nutritional difference between organic and conventional produce
    • Some organic foods have been shown to have higher nutritional value (ex: higher Vitamin C and/or antioxidant content in green leafy veggies)
  • Organic produce may be better than conventional produce, but conventional produce is better than none!

U.S. Department of Agriculture, 2002.

organic vs conventional foods
Organic vs. conventional foods
  • Choose organic when possible, especially for foods you eat often!
  • Avoid the “dirty dozen” to reduce your pesticide exposure by up to 80%!
  • Eat a variety of fruits and vegetables!
  • Wash all produce well with water and a scrub brush!

Environmental Working Group -

  • Get your calcium-rich foods
    • Go low-fat or fat-free
      • For adults and children over the age of 2
    • If you don’t or can’t consume milk, choose lactose-free products or other calcium sources
dairy alternatives
Dairy Alternatives
  • 1 cup of milk provides about 300 mg calcium
  • Some other options:
    • Calcium-fortified soy, almond, or rice milk (1 cup)
    • Calcium-fortified orange juice (1 cup)
    • Calcium-fortified breakfast cereals (1 cup)
    • Canned fish with bones (3 ounces)
    • Sesame seeds (1 ounce)
    • Tofu (4 ounces or 1 cup cubes)
    • Dried figs (1 cup)
    • Blackstrap molasses (2 Tbsp)
    • Dark leafy greens, especially spinach (1 cup cooked)
meat and beans
Meat and Beans
  • Go lean on protein
    • Choose low-fat or lean meats and poultry
    • Bake it, broil it, or grill it
    • Vary your choices – with more fish, beans, peas, nuts, and seeds
which meats are the leanest

Round eye

Top round

Bottom round

Round tip

Top loin

Top sirloin

Chuck shoulder

Extra lean ground beef* (look for 90% lean or higher)


Pork loin


Center loin



Skinless chicken breast

Ground chicken*

Skinless turkey breast

Turkey cutlets

Ground turkey*

Which meats are the leanest?
other options
Other options
  • Eat fish twice a week!
    • Salmon, tuna, trout, and herring are especially high in omega-3 fatty acids
    • Pregnant women, nursing mothers, and young children should avoid Shark, Swordfish, King Mackerel, or Tilefish due to high mercury content
  • Go meatless once a week!
    • Lowers saturated fat intake
    • Promotes more fruit and vegetable intake
    • Can inspire you to be more creative and try some new foods
fats and oils
Fats and Oils
  • Know your fats
    • Make the most of your fat sources from fish, nuts, and vegetable oils
    • Limit solid fats like butter, stick margarine, shortening, and lard
are all fats created equal

Polyunsaturated Fat:

Function: lowers total blood cholesterol levels

Sources: Safflower, sunflower, sesame, soybean, corn, cottonseed oils, as well as nuts and seeds

Omega-3 fatty acids

A type of polyunsaturated fats

Function: anti-inflammatory, lowers the risk of heart disease

Sources: fatty fish, fish oil, flaxseeds and flaxseed oil, and walnuts

Monounsaturated Fat:

Function: tends to lower LDL cholesterol (the "bad" cholesterol)

Sources: Olive, canola, peanut oils, as well as avocados


Saturated Fat:

Function: increases total and LDL (“bad”) cholesterol levels

Sources: Animal products (such as meat, poultry, seafood, eggs, dairy products, lard and butter), and coconut, palm and other tropical oils

Trans Fat:

Function: increases total and LDL (“bad”) cholesterol levels

Sources: Partially hydrogenated vegetable oils, commercial baked goods, fried foods, shortening and margarine


Function: May increase blood cholesterol levels in certain people, but not as much as saturated and trans fats

Sources: Found only in animal products

Are all fats created equal?
choosing healthy fats
Choosing “healthy fats”
  • Choose vegetable oils and margarines with:
    • Liquid vegetable oil as the first ingredient
    • As little trans fats as possible
    • No more than 2 grams of saturated fat per tablespoon
  • Examples: tub margarines, canola, corn, safflower, soybean, sunflower, and olive oils
  • Need to limit saturated andtrans fats
      • Example: Krispy Kreme doughnuts

American Heart Association.

for more information
For more information
  • Food Guide Pyramid
  • Food Groups
lifestyle modification
Lifestyle Modification
  • Practice portion control and/or intuitive eating
  • Utilize behavioral strategies to deal with food cravings
  • Increase your physical activity
who cares about portion size
Who cares about portion size?
  • According to the National Center for Health Statistics, 2006 data:
    • 66% of American adults are overweight or obese
    • 20% of American children and adolescents are overweight or obese
    • This has almost doubled in the past 20 years!

Background The possible advantage for weight loss of a diet that emphasizes protein, fat, or carbohydrates has not been established, and there are few studies that extend beyond 1 year.MethodsWe randomly assigned 811 overweight adults to one of four reduced-calorie diets; the targeted percentages of energy derived from fat, protein, and carbohydrates in the four diets were20, 15, and 65%; 20, 25, and 55%; 40, 15, and 45%; and 40, 25, and 35%.ConclusionsReduced-calorie diets result in clinically meaningful weight loss regardless of whichmacronutrients they emphasize.

Comparison of Weight-Loss Diets with Different Compositions of Fat, Protein, and CarbohydratesFrank M. Sacks, M.D., George A. Bray, M.D., Vincent J. Carey, Ph.D., Steven R. Smith, M.D., Donna H. Ryan, M.D., Stephen D. Anton, Ph.D., Katherine McManus, M.S., R.D., Catherine M. Champagne, Ph.D., Louise M. Bishop, M.S., R.D., Nancy Laranjo, B.A., Meryl S. Leboff, M.D., Jennifer C. Rood, Ph.D., Lilian de Jonge, Ph.D., Frank L. Greenway, M.D., Catherine M. Loria, Ph.D., Eva Obarzanek, Ph.D., and Donald A. Williamson, Ph.D. Published in New England Journal of Medicine on February 26, 2009.

national weight control registry
National Weight Control Registry
  • The largest prospective investigation of long-term successful weight loss maintenance (since 1994)
  • Tracks over 5,000 individuals who have lost an average of 66 pounds and have kept it off for 5.5 years
  • Common Themes:
    • 98% monitor their portion sizes and/or calorie intake
    • 78% eat breakfast every day
    • 75% weigh themselves at least once a week
    • 62% watch less than 10 hours of TV per week (1.5 hours per day)
    • 90% exercise an average of 1 hour per day

National Weight Control Registry –

creeping portion distortion

How food portion sizes have changed in 20 years.

Slides marked by are adapted from “Portion Distortion” by the National Heart, Lung and Blood Institute at

Creeping portion distortion


20 Years Ago

3-inch diameter

6-inch diameter


350 calories

140 calories

Guess the calorie difference!

210 calories!

larger portions add up
Larger portions add up

10 pound weight gain per year

100 extra calories per day

Maintaining a healthy weight is a balancing act

Calories In = Calories Out


How long would you have

to rake leaves to burn about 210 calories*?

Increased size:210 MORE calories

50 minutes

*Based on 130-pound person


20 Years Ago



590 calories

333 calories

Guess the calorie difference!

257 calories!


How long would you have

to lift weights to burn about 257 calories*?

Increased size:257 MORE calories

1 hour and 30 minutes

*Based on 130-pound person



20 Years Ago

2 c. spaghetti with sauce &3 largemeatballs

1 c. spaghetti with sauce &3 small meatballs

Spaghetti and Meatballs

1,025 calories

500 calories

Guess the calorie difference!

525 calories!


How long would you have

to clean house to burn about 525 calories*?

Increased size:525 MORE calories

2 hours and 35 minutes

*Based on 130-pound person


20 Years Ago


6.9 ounces

2.4 ounces

French Fries

610 calories

210 calories

Guess the calorie difference!

400 calories!


How long would you have to walk leisurely to burn approximately400 calories*?

Increased size:400 MORE calories

1 hour and 10 minutes

*Based on 160-pound person


20 Years Ago


6.5 ounces

20 ounces


250 calories

85 calories

Guess the calorie difference!

165 calories!


How long would you

have to garden to burn about 165 calories*?

Increased size:165 MORE calories

35 minutes

*Based on 160-pound person

food journals
Food journals
  • One of the best ways to find out what you are REALLY eating is to keep a food journal
    • Record everything you eat or drink for 7 days
  • Different options:
    • Written food journal
    • Calorie King book and website
    • Websites
  • Look for patterns: which food groups you over or under-eat, how balanced your meals are, which times of the day you tend to eat more, etc.

Hollis et al. Am J Prev Med. 2008 Aug;35(2):118-26

portion control
Portion Control
  • Remember, it’s not only which foods you eat that can lead to weight gain…
  • It’s how much of those foods you eat!
  • Typical serving sizes have increased 2-5 times in the past 20 years
  • Use this easy guide for proper portion sizes and enjoy all of your favorite foods!
  • Eat 6 ounce-equivalents of grains per day (for a 2,000 calorie diet).
  • 1 ounce-equivalent equals:
    • 1 slice of bread
    • 1 cup of ready-to-eat cereal
    • ½ cup of cooked rice, cooked pasta, or cooked cereal
    • 1 “mini” bagel (2 ½ inch diameter)
    • 1 pancake (4 ½ inch diameter)
    • 3 cups popcorn


  • Eat 2 ½ cups of vegetables per day (for a 2,000 calorie diet).
  • 1 cup of vegetables equals:
    • 1 cup of raw or cooked vegetables or vegetable juice
    • 2 cups of raw leafy greens
    • 12 baby carrots
    • 1 medium potato or sweet potato


  • Eat 2 cups of fruit per day (for a 2,000 calorie diet)
  • 1 cup of fruit equals:
    • 1 cup of fruit or 100% fruit juice
    • ½ cup of dried fruit
    • 1 medium whole fruit (3-4 inches diameter)
    • 32 seedless grapes
    • 8 large strawberries


  • Consume 3 cups of milk, or an equivalent amount of yogurt or cheese, per day
    • 2 cups per day for children 2-8 years old
  • 1 cup of milk (or dairy) equals:
    • 1 cup of milk or yogurt
    • 1 ½ ounces of natural cheese
    • 2 ounces of processed cheese
    • 1/3 cup shredded cheese
    • 2 cups cottage cheese
meat and beans66
Meat and Beans
  • Eat 5 ½ ounce-equivalents of meat per day (for a 2,000 calorie diet).
  • 1 ounce-equivalent of meat equals:
    • 1 ounce of meat, poultry or fish
    • ¼ cup cooked dry beans
    • 2 ounces (or ¼ cup) tofu
    • 1 egg
    • 1 tablespoon of nut butter
    • 2 tablespoons of hummus
    • ½ ounce of nuts or seeds
fats and oils67
Fats and oils
  • Consume about 2 Tablespoons of oils per day (for a 2,000 calorie diet).
  • 1 Tablespoon of oil equals:
    • 1 Tablespoon oil, margarine, butter, or mayonnaise
    • 2 Tablespoons salad dressing
    • ½ medium avocado
    • 2 Tablespoons nut butter
    • 1 ounce of nuts
  • Moderate alcohol intake = 1 drink per day for females, 2 drinks per day for males (or less)
  • 1 drink is defined as:
    • 12 ounces of beer
    • 5 ounces of wine
    • 1.5 ounces of liquor
  • Benefits – reduced risk of heart attack and stroke
  • Risks – increased risk of several cancers
  • Recommendations:
    • If you choose to drink, do so in moderation
    • If you choose not to drink, you do not need to start just for health reasons
the plate method
The Plate Method
  • No need to measure or count calories!
  • Use a 9 inch plate
    • Smaller than standard 11 inch dinner plate
  • Visual reminder of proper portion sizes
  • Add a serving of fruit and low-fat dairy for perfectly balanced meal
  • Can also buy pre-made plates ($10-20 each)
intuitive or mindful eating
Intuitive (or Mindful) Eating
  • Young children are natural intuitive eaters
  • They eat when they are hungry and stop when they are full
  • They eat exactly what they want and can not be persuaded to eat something they don’t want
  • Although intake can vary from meal to meal, over time they consistently eat the same number of calories each day

Birch LL. N Engl J Med. 1991 Jan 24;324(4):232-5.

intuitive or mindful eating71
Intuitive (or Mindful) Eating
  • So what happens??
  • As they grow older and enter school, children learn to eat based on external cues rather than their own internal hunger and fullness signals
    • “It’s time to eat!”
    • “Do I smell doughnuts?”
    • “Clean your plate!”
    • “I want what Johnny has!”
    • “Don’t eat any more, you don’t want to get fat!”
what influences our diet
Internal Cues

Hunger (physical and/or psychological)




Food preferences

External Cues

The clock





Health Concerns

Weight Control


Nutritional Value


Family/Cultural Beliefs

What Influences our Diet?
intuitive or mindful eating73
Intuitive (or Mindful) Eating
  • Eat whenever you are truly physically hungry
  • Eat only what you want, not what you think you “should”
  • Eat consciously and enjoy every mouthful
  • Stop when you even think you are full
hunger satiety scale
Hunger/Satiety Scale


1 = Famished, starving

2 = Headache, weak, cranky, low energy

3 = Want to eat now, stomach growls and feels empty

4 = Hungry - but could wait to eat, starting to feel empty but not there yet

5 = Not hungry, not full

6 = Feeling satisfied, stomach feels full and comfortable

7 = Feeling full, definitely don’t need more food

8 = Uncomfortably full

9 = Stuffed, very uncomfortable

10 = Bursting, painfully full

Rate how your stomach feels before, during and after each meal or snack. Be sure to put a number to your hunger and fullness each time you eat to help you develop an understanding of eating based on your internal physical cues.

intuitive eating research
Intuitive Eating Research
  • Intuitive eating is associated with an increase in the enjoyment and pleasure of food, lower BMI scores, and fewer dieting behaviors and food anxieties
    • Smith and Hawks, 2006
  • Resources:
    • “Intuitive Eating” by Evelyn Tribole and Elyse Resch, 2003 (
    • “Mindless Eating: Why We Eat More Than We Think” by Brian Wansink, 2006 (
intuitive or mindful eating76
Intuitive (or Mindful) Eating

Now it’s time for YOU to practice

with a mindful chocolate meditation…

managing food cravings
Managing Food Cravings
  • Use the hunger/satiety scale to rate your hunger on a scale of 1-10:
    • If you are below 5, and/or are experiencing physical signs of hunger (stomach growling, feeling weak or tired, haven’t eaten recently)
    • If you are at 5 or higher, and you have eaten within the past few hours
      • Try drinking some water first
      • USE THE 5 D’s!
managing food cravings78
Managing Food Cravings
  • Disarm your cravings with the 5 D's:
    • Delay at least 10 minutes before you eat so that your action is conscious, not impulsive.
    • Distract yourself by engaging in an activity that requires concentration.
      • Are you bored?
    • Deal with the emotions that make you want to eat.
      • Are you lonely, sad, angry, frustrated, tired?
    • Determine how important it really is for you to eat the craved food and how much you really want it.
    • Decide what amount is reasonable and appropriate, eat it slowly and enjoy!
benefits of physical activity
Benefits of physical activity
  • Reduced risk for heart disease, cancer, stroke, obesity, Type 2 diabetes, and osteoporosis
  • Increased energy levels and self-esteem
  • Decreased rates of anxiety and depression
  • Strength training improves lean body mass and bone mineral density
acsm recommendations
ACSM Recommendations
  • Cardio –
    • Do moderately intense cardio 30 minutes a day, five days a week
    • Examples: walking, swimming, dancing


    • Do vigorously intense cardio 20 minutes a day, 3 days a week
    • Examples: jogging, high-impact aerobics, bicycling uphill
  • Strength –
    • Do eight to 10 strength-training exercises, eight to 12 repetitions of each exercise twice a week
  • Flexibility –
    • Do 10 minutes of stretching 10 minutes a day twice or week (plus a few minutes after each cardio session)

American College of Sports Medicine, 2007.

but i ve never worked out before
“But I’ve never worked out before…”
  • Choose an activity you enjoy!
    • Walking is the most common form of physical activity, is low impact, and requires very little equipment
  • Start slowly!
    • Start with 10 minutes per day, and each week add another 5 minutes
  • Find a fitness partner!
    • People who work out with a partner are much more likely to be consistent with their program
  • Pick a goal!
    • Sign up for a race or choose a cause that is important to you to support!
  • Reward yourself!
    • Put stickers on your calendar for each day you work out, and give yourself a reward each week or month you meet your goal
but i don t have time
“But I don’t have time…”
  • Do a little at a time!
    • Fit in 10 minutes of activity 3 times per day!
  • Mix it up!
    • Walk, run, bike, swim, dance/aerobics, lift weights, do yoga or pilates, etc!
  • Set your schedule!
    • Choose a time that will make it easy for you to be consistent!
  • The gym isn’t a necessity!
    • Walk around the neighborhood or to the park, work out with DVD’s inside your house, etc!
  • Make it a family affair!
    • Take your spouse, your children, or a friend with you during exercise to add some fun to your routine!
tips for shopping for healthy foods
Tips for Shopping for Healthy Foods
  • Eat before you go!
  • Take the time to make a list!
    • This will save you time and money also
  • Shop the perimeter!
  • Read the labels!
shop the perimeter
“Shop the Perimeter”

Fresh fruits and vegetables

Whole grain breads

Fresh meats

Milk and dairy products

how to read food labels
How to Read Food Labels
  • Useful tool for evaluating the health benefits of food products and comparing different brands
  • Made up of two parts:
    • The Nutrition Facts label
    • The Ingredients list
ingredients list
Ingredients List
  • Listed in descending order of weight (from most to least)
  • The more ingredients you can recognize, the less processed the food
  • Useful for avoiding certain ingredients
    • Hidden sugars (HFCS, words ending in –ose)
    • Trans fats (partially hydrogenated oils)
      • Does “0 grams” really mean that?
      • Check the ingredients list!
    • Food allergens (peanuts, milk, eggs, etc.)
food label claims
Food Label Claims
  • Regulated by the Food and Drug Administration (FDA)
    • “Organic”
      • Must meet the standards set by the Department of Agriculture (USDA) for the way it is grown or produced
    • “Natural”
      • The product does not contain synthetic or artificial ingredients
    • “Healthy”
      • The product must meet certain criteria that limit the amounts of fat, saturated fat, cholesterol, and sodium, and require specific minimum amounts of vitamins, minerals, or other beneficial nutrients
my favorite example
My Favorite Example…
  • Nutrition Facts – Cherry Garcia
    • Serving Size: 1/2 cup
    • Servings per Container: 4
  • Amount Per Serving:
    • Calories 250
    • Calories from Fat 126
    • Total Fat 14 g (22% DV)
    • Saturated Fat 10 g (50% DV)
    • Cholesterol 60 mg (20% DV)
    • Sodium 50 mg (5% DV)
    • Total Carbohydrate 26 g (9% DV)
    • Dietary Fiber 1 g  (4% DV)
    • Sugars 22 g
    • Protein 4 g
    • Vitamin A 10% DV
    • Vitamin C 0% DV
    • Calcium 15% DV
    • Iron 4% DV 
eating healthy during busy days
Eating Healthy during Busy Days
  • Don’t skip meals – especially breakfast!
    • Make time to sit down for several meals and snacks each day (depending on your schedule)
  • Plan ahead to have healthy options available when you are hungry!
    • If you don’t bring it home, you can’t eat it!
    • Plus, you don’t end up at the drive through…
  • Balance your meals to keep you full longer!
    • Include carbohydrates, proteins, healthy fats, and some fruits and veggies to provide the energy and nutrients you need to get through the day
eating healthy at home
Eating Healthy at Home
  • Make healthy substitutions:
    • Use whole-wheat grains instead of enriched grains (bread, pasta, rice)
    • Use low-fat dairy products (milk, cheese, sour cream)
    • When baking, reduce the amount of butter or oil by half and replace with applesauce, mashed bananas, or pureed prunes
    • Use less salt when cooking, and add more flavor with fresh or dried herbs, lemon or lime juice, or garlic
    • Prepare meats by baking, broiling, poaching, grilling, or pan-sauteeing for less fat than frying
    • Use extra lean ground beef, ground chicken or turkey breast, tofu, or veggies instead of regular ground beef
recipe makeover beef lasagna
The Lady and Sons Lasagna (Paula Deen)

Makes 8 servings

Per serving:

770 calories

48 grams fat (27 grams saturated fat)

34 grams carbohydrate

50 grams protein

1230 mg sodium

Better Beef Lasagna (Ellie Krieger)

Makes 8 servings

Per serving:

400 calories

12 grams fat (5 grams saturated fat)

46 grams carbohydrate

26 grams protein

1150 mg sodium

Recipe Makeover – Beef Lasagna

Recipes available at:

recipe makeover chicken enchiladas
Creamy Chicken Enchiladas (original recipe)

Makes 8 servings

Per serving:

773 calories

52 grams fat (22 grams saturated fat)

45 grams carbohydrate

35 grams protein

1140 mg sodium

Cheesy Chicken Enchiladas (Cooking Light)

Makes 8 servings

Per serving:

450 calories

20 grams fat (10 grams saturated fat)

37 grams carbohydrate

31 grams protein

760 mg sodium

Recipe Makeover – Chicken Enchiladas

Recipes available at:

eating healthy in restaurants
Eating Healthy in Restaurants
  • When possible, look up nutrition information in advance and find several healthy choices that are appealing to you
    • Healthy ideas for many types of cuisine available at
  • Share an entrée with a friend OR ask for a to-go container at the beginning of the meal, and automatically take half of your meal home with you
    • You will eat fewer calories and save money!

American Heart Association.

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Eating Healthy in Restaurants
  • Decide what’s most important to you!
      • Splurge on one item, and go lighter on the other items
      • Have an appetizer OR dessert, but not both
  • Make sensible substitutions:
    • Choose foods that are steamed, broiled, baked, grilled, poached or roasted
      • Instead of foods that are Fried, au gratin, crispy, scalloped, pan-fried, sautéed or stuffed
    • Substitute a baked potato, rice, or vegetables
      • Instead of French fries
    • Ask for gravy, sauces, and dressings on the side
    • Ask for items to be prepared without extra butter or oil

American Heart Association.

eating healthy on a budget100
Eating Healthy on a Budget
  • Read grocery ads before shopping!
    • Plan your meals around what’s on sale
  • Get organized!
    • Plan out your meals for the week, make a list of the items you will need, and stick to it!
  • Know where to look for deals!
    • More expensive items are often at eye level
    • Less expensive items are located on the upper and lower shelves
  • Give the generic brand a try!
    • Most are much less expensive and similar quality to the name brand products
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Eating Healthy on a Budget
  • Reconsider convenience foods!
    • Pre-cut fruits and vegetables and individually sized snacks are much more expensive, and you can do this yourself at home
  • Plan to make extra!
    • If you’re making dinner, buy enough to make a double batch and then use the rest for leftovers or freeze for a quick dinner another night
  • Choose foods that are in season!
    • Fresh fruits and vegetables are usually less expensive when they’re in season
    • Choose frozen versions of off season favorites
in season produce northern california late may
In Season Produce – Northern California (late May)
  • Almonds, Apples, Apricots, Apriums, Artichokes , Arugula, Asian Greens , Asparagus, Avocado, Basil, Beans, Beets, Bell Pepper, Blackberries, Blueberries, Bok Choy, Boysenberries , Broccoli, Cabbage, Cactus Pads, Cactus Pears, Cardoons , Carrots , Cauliflower, Celery, Chard , Cherimoyas, Cherries , Cucumbers, Dandelion/Chicory Greens, Dates, Eggplant, Endive, Fava Beans , Fennel , Garlic, Green Garlic , Herbs, Horseradish, Kale , Kohlrabi , Leeks, Lemons, Lettuces, Loquats, Mushrooms , Mustard Greens, Nectarines, Nettles , Olives , Onions , Oranges, Peaches, Peas, Peppers, Pistachioes, Plums, Pluots, Potatoes, Purslane, Radicchio , Radish , Rapini , Raspberries, Rhubarb, Scallions, Shallots , Spinach, Strawberries , Summer squash, Tayberries, Tomatoes, Walnuts

Natural Resources Defense Council.

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Eating Healthy on a Budget
  • Do the math!
    • Compare product cost per ounce to make sure you’re getting the best deal
  • Learn the tricks of the trade!
    • When a store advertises a special (such as 10 yogurts for $10), you don’t have to buy the number of items they’re advertising
    • Only buy what you need!
  • Watch the register!
    • Make sure the cashier rings up your purchases correctly, including sale discounts and coupons
final thoughts
Final Thoughts…
  • Eating a “healthy diet” means having variety, moderation, proportionality, and balance in your food choices (and your lifestyle)!
  • This is possible to achieve in the real world, but it takes knowledge, planning, and consistency!
  • The benefits of “eating right and exercising” will pay of now and for years to come!