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Healthy Eating Tips and Strategies That Work Kim Conley, MS, MPH 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

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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 education fy 2006
Health EducationFY 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

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

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
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)
dinners26
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
dinners27
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!