HEALTHY HABITS FOR LIFE A Common Sense Approach to Healthy Living
Gradual Permanent Lifestyle Changes will lead to: • Life long eating and activity habits • Higher energy levels • Decreased health risks • Long term weight control and maintenance
The Truth About Diets • Diets are unhealthy • Diets lead to weight gain • The cost of dieting is high • Looking good involves more than dieting • The dieting cycle can be broken • Authors rely on our lack of scientific knowledge of weight management to sell their books.
Weight Management that Works • Slow weight loss (1-2 pounds/week) • Balanced eating plan • Regular physical activity • Skill building for life • Credible author/ peer reviews • The challenge is achieving permanent, not temporary weight loss
Learn to Love & Accept Yourself Your genetic makeup is what makes you unique
Learn to Love & Accept Yourself: Accept Your Individuality • Look you best now • Put the scales away • Beauty comes in many sizes • Deflate your saboteurs • Project a confident you • Be your own best friend
Making Time for Me Remember, only when you take care of yourself can you truly take care of others. You need to be well-fed, well-rested, well-supported and in good physical shape.
Make Peace with Food: Begin Eating Intuitively • Legalize all foods • Listen to your hunger • The hunger scale • Stop when you are full
Take Control of Emotional Eating: Eating is one of the most emotionally charged experiences we have in our lives.
Take Control of Emotional Eating: Coping • Do you feel hunger? • If yes, then eat. • If no, what are you feeling? • What are your options other than eating? • Nurture yourself
Eat Well: A Healthy Approach to Eating • Healthy Weight • Healthy Eating • Your Lifelong Eating Plan • The News on Nutrients
Healthy Weight • Genetic makeup • Metabolic rate • Body composition • Activity level • Food choices • Current health problems
Healthy Eating • Base your lifelong plan on guidelines from MyPyramid • Maintain a healthy relationship with food • Avoid the “good food/bad food” mentality • Remember moderation and variety in all your food choices
Your Lifelong Eating Plan Eat Well for the Health of It • Assess your current eating habits • Compare them to MyPyramid • Create your own eating plan
Create Your Eating Plan: Going Further • Basal Metabolic Rate (BMR) ___ (wt in pounds) x ___ (10 woman, 11 man) =____ calories for basic energy needs (BMR) • Calorie Needs for Physical Activity ___ calories for BMR x ___ activity # = ____ calories for activity
Create Your Eating Plan:Going Further • Calorie Needs for Digestion and Absorption BMR calories + activity calories x 0.1 = ____ calories for digestion & absorption (D&A) • Total Calorie Needs BMR calories + activity calories + D&A calories =___ Total
Your Healthy Eating Plan The secret to lifelong health is to form a healthy daily eating pattern, not a regimented routine.
The News on Nutrients Carbohydrates • Benefits: • Energy • Fiber: Soluble and Insoluble • Sources: grains, cereals, fruits, vegetables. legumes
The News on Nutrients Fiber • Recommendation: 14 g fiber for every 1000 calories consumed • Maintains proper bowel function • Decreases the risk for heart disease and some cancers • Moderates blood glucose levels • Lowers your calorie intake by helping you to stay full longer
The News on Nutrients Protein • Strengthens blood • Builds and maintains muscle and body structure • Sources: meat, fish, poultry, eggs, dried beans (including soy), lentils, nuts and seeds
The News on Nutrients Fat • Energy • Satiety • Adds the flavor to food
Defining the Fats • Monounsaturated • Polyunsaturated • Saturated • Omega-3 Fatty Acids • Trans Fatty Acids
A Word About • Vitamins • Minerals • Calcium • Iron • Phytochemicals
? ? ? ? Are you getting enough? Water:
Pleasurable Eating • Give yourself permission to eat the foods you like. • Savor foods as you eat them. • Make eating more enjoyable. • Eat when you are hungry; stop when you’re full. • If you love it, savor it. If you don’t love it, leave it.
Breakfast, Lunch, Dinner, and Snack Ideas • Breaking the Breakfast Barrier. • Making the Most of Lunchtime. • What’s for Dinner • Smart Snacking Makes Sense
Breaking the Breakfast Barrier • Breakfast is the most important meal of the day. • Include at least three food groups at breakfast. • example: yogurt, fruit, granola
Breaking the Breakfast Barrier • Breakfast on the go • example: bagel with peanut butter and banana • Breakfast-at-home • example: English muffin with cheese and fruit salad
Making the Most of Lunchtime • Remembering to eat mid-day will help you avoid becoming over-hungry. • Include food sources of carbohydrate, protein, and fat.
Making the Most of Lunchtime • Grab and Go lunches • Example: bagel sandwich with turkey, cheese, cucumber, tomatoes, and mustard. Add an apple and a few chips for crunch. • At Home Lunches • Example: baked potato with chili and cheese; pear slices; and fruit bar cookies.
What’s for Dinner: Planning Tips • Review your menu options • Plan a shopping list for “extras” or meals • Use time saving appliances • Plan for left-overs
Quick and Easy Dinner Ideas • Pasta or Rice • Evening Breakfast • Food Bars: Baked Potato, Taco/Burrito or Salad • Pizza
Smart Snacking Makes Sense • Listen to your body. • Do not forget the protein. • Keep snacks handy. • Remember moderation.
Grocery Shopping for a Healthier You • Keep variety and MyPyramid in mind. • Shop the perimeter of the store • Read those food labels • Be prepared to shop • Be an informed shopper
Reading Food Labels • Serving Sizes • Nutrient Information • Calories per Gram • % Daily Value • Trans Fat • Rounding • Nutritional Claims
Breads, Cereals, Rice and Pasta • Look for whole grain products • B-vitamins • Fiber • Low in fat
Fruits and Vegetables • Great sources of • Vitamins • Minerals • Fiber • Variety is the key!
Dairy Products • Great source of • Calcium • Protein • Vitamin D • Many lowfat and fat free products available
Meat, Poultry, Fish, Dry Beans, Eggs and Nuts • Pay attention to portion size and fat content • Excellent source of: • Protein • Iron • Zinc • Vitamin B-12
Oils and Fats • Pay attention to the type and amount you choose • Great source of • Vitamin E • Essential fatty acids • Energy
Healthy Eating on the Run • Plan your day • Keep food handy • Plan ahead • Get moving
Nutritious Restaurant Eating • Size up portion sizes • Leaner cuisine • Order you way • Avoid overeating • Bon Appetit
Tour of Restaurants:Fast Food The Good News: • Nutrition information is often posted • The menus are fairly standard from franchise to franchise • Beware of value-added meals
Pizza The Good News: • Choose your own sauce and toppings • Start your meal with a small salad • Easy nutrient rich meals