Why healthy eating is so important? • What is healthy eating? • Tips and Tricks • Quick switches • Summary Overview
A healthy diet can prevent: • Heart disease • Certain types of Cancer • Type 2 Diabetes • High Blood Pressure • Weight control • Vitamins and minerals your body need to optimally function Why Eat Healthy?
Within reasonable caloric limits • Incorporates healthy fats, lean proteins, complex carbohydrates, & plenty vitamins and minerals • Limiting unhealthy fats, salt, and sugar • Variety and moderation What is healthy eating?
Healthy eating should not be a diet, but a lifestyle adjustment! • Start small and make smart substitutions • Don’t eat distracted • Listen to your body What is healthy eating?
Make a plan for your healthy eating • What do you need to change? • How are you going todo it? • Don’t forget, plenty of water and exercise Tips and Tricks - Planning
Plan meals ahead • Use convenience meals only when necessary • Steam, bake or broil • Do not add salt • Healthy fats Tips and Tricks - Cooking
Choose ‘healthy’ carbohydrates • Contain Fiber, vitamins, and minerals • Fruits and Vegetables • Whole grains • Barley, Quinoa, Brown Rice, Wild Rice, whole wheat/grain Tips and Tricks - Carbohydrates
Lean proteins • ‘Smaller’ portions • Red meat/White meat • Seafood, nuts, beans, eggs • Don’t forget Dairy! Tips and Tricks - Protein
Add to dishes for sweetness • Use for desserts (no added sugars) • Quick and easy snacks • Whole, sauced, dried, frozen • Get a wide variety of colors and types! Tips and Tricks - Fruit
Snacks, side to meals, added in to pasta dishes, or as the main dish • Use vegetables as toppings • Get a wide variety of colors Tips and Tricks - Vegetables
http://www.mayoclinic.com/health/healthy-recipes/NU00585 Tips and Tricks – Substitutions
http://www.webmd.com/food-recipes/tc/healthy-eating-overview • http://www.helpguide.org/life/healthy_eating_diet.htm • www.choosemyplate.gov • www.myfitnesspal.com Tips and Tricks – Tools
Figure out what you need, create a plan. • Find ways to make your own meals and incorporate healthy fats, fruits and vegetables. • Smart snacking Summary