Lifestyle Education Series Nutrition Healthy Eating 101

1. Lifestyle Education SeriesNutrition Healthy Eating 101 February 2011

2. Why eat healthy? • Learning to eat healthy foods for both meals and snacks is key to successful weight loss and weight maintenance.

3. Consider This • Modest weight loss of 5-15% of body weight (ex: weight loss of 13 pounds in a person weighing 250 pounds) reduces risk factors for heart disease by lowering blood pressure, lowering blood sugar, and improving lipid levels.* *http://www.surgeongeneral.gov/topics/obesity/calltoaction/1_6.htm

4. Consider This • Studies have shown that reducing risk factors for heart disease, such as blood pressure and blood cholesterol levels, lowers death rates from heart disease and stroke. * *http://www.surgeongeneral.gov/topics/obesity/calltoaction/1_6.htm

5. Consider This • Weight loss, a healthful diet, and exercise prevent the development of type 2 diabetes among persons who are overweight or obese.* *http://www.surgeongeneral.gov/topics/obesity/calltoaction/1_6.htm

6. Consider This • Studies have shown an improvement in glucose homeostasis (keeping blood sugar normal).* * Look AHEAD Research Group; Wadden TA, West DS, Delahanty L, et al. The Look AHEAD study: a description of the lifestyle intervention and the evidence supporting it. Obesity (Silver Spring) 2006; 14:737–752.

7. Consider This • Several types of cancer are associated with obesity. In women, these include cancer of the uterus, gallbladder, cervix, ovary, breast, and colon. Overweight men are at greater risk of developing cancer of the colon, rectum, and prostate. * http://www.weightlossresources.co.uk/body_weight/obesity_health.htm

8. How to eat healthy • Prepare healthy meals • Plan your meals and snacks

9. Lets Start with the Basics 5 main food groups • Grains • Vegetables • Fruits • Milk/Dairy • Meat/Beans

10. Mypyramid.gov List examples of foods from each food group

11. What does a Healthy Meal Look Like? • Protein: 3-4 oz • Poultry, fish, pork, lean beef, eggs, low-fat dairy • Vegetable • Fill half of your plate with non-starchy veggies (green beans, squash, carrots, leafy green vegetables, etc.) • Carbohydrate • Small side of a healthy whole grain or fruit • Whole grains: 100% whole wheat bread, brown rice, whole wheat pita, etc.

12. Examples of Healthy Meals • Breakfast: • Light yogurt sprinkled with high fiber cereal (ex: Fiber One) • Egg (scrambled, poached, hard boiled) with ½ slice of 100% whole wheat toast • Non-fat plain Greek yogurt with fresh fruit and no-calorie sweetner (ex: Splenda) added • Oatmeal with 1 Tbsp slivered almonds and dried fruit

13. Example of Healthy Meals • Lunch • Shaved deli meat on small (6-8”) whole grain tortilla (i.e. La Tortilla Factory®) with slice of low-fat cheese and top with vegetables such as spinach leaves, tomato, shredded carrots, etc • Chicken salad (try mixing with plain yogurt or light mayo)with 100% whole wheat crackers and sliced veggies (baby carrots, cauliflower, etc). Use canned chicken breast for convenience.

14. Examples of Healthy Meals • Lunch (continued) • Soup with a half sandwich, piece of fruit, or string cheese. Make your own soup or try these brands: Campbell’s Select Harvest Healthy Request, V8 Tomato or Garden Broccoli, Healthy Choice, Progresso Light) • Toasted whole wheat pita (halved) with hummus and sliced veggies • Hummus: spread made from cooked, mashed chick peas, mixed with sesame paste, lemon juice and olive oil ( Per Tbsp: 23 cal, 1.3 g fat, 1.1g protein)

15. Examples of Healthy Meals • Dinner • 4 oz Salmon filet, steamed green beans, 1/3 cup brown rice • 3-4 oz Chicken Breast marinated in fat-free zesty italian dressing, simmered squash and zuchhini, ½ slice 100% whole wheat toast • Make a large pot of chili or soup. You will have dinner for the week!

16. Examples of Healthy Meals • Dinner (Continued) • High protein salad: Spinach leaves topped with your favorite vegetables and a source of protein: chopped hard-boiled egg, canned tuna or salmon, or chicken breast. For convenience look for precooked chicken breast strips from Perdue, Hormel, or Tyson and pre-washed/cut bagged salad), and add light salad dressing. With whole wheat crackers

17. Examples of Healthy Meals • Dinner (Continued) • Keep a few frozen meals handy for when you’re in a time crunch. Look for ones including a meat and vegetable, and avoid the ones that are mostly starch (pastas, ravioli, mashed potatoes, etc). Some brands to look for include Smart Ones, Kashi, Lean Cuisine, and Healthy Choice ** Keep in mind, frozen meals are high in sodium. Frozen meals are not recommended for those with high blood pressure.

18. Healthy Recipes • Browse cookbooks and websites for ideas: • Eating Well after Weight Loss Surgery by Pat Levine • Recipes for Lift after Weight Loss Surgery by Margaret Furtado • 90 Ways to Ditch your Diet by Chef Dave Fouts • Weight Watchers Make it in Minutes cookbook: Easy Recipes in 15, 20 and 30 minutes • www.eatingwell.com/recipes • www.sparkpeople.com/recipes • www.bariatriceating.com

19. Example of Healthy Snacks • Cottage cheese • Sliced apples with 1 Tablespoon almond or all natural peanut butter • Light yogurt/ Non-fat plain Greek yogurt • Fresh fruit • Hard boiled egg

20. Examples of Healthy Snacks • Almonds or soy nuts (limit to 1 ounce per day) • Low-sodium vegetable juice • String cheese or Babybel wedges • Sliced broccoli, carrots, squash (buy presliced for convenience

21. Plan, Plan, Plan • Planning out your meals and snacks is a very important part of eating healthy. • Planning may initially take more time than you are used to, but the positive results make it all worth it!

22. Plan Ahead • Plan your weekly meals and prepare to carry-out your plan • Each week sit down and plan a seven day menu for upcoming week • Take into account serving sizes per recipe • You do not need a new meal for every meal and everyday, remember to include leftovers in your menu plan

23. Cooking in Bulk • On the weekends or free days, cook/prepare large batches of soups, casseroles, salads, or any other recipe that can be eaten through out the week • Saves time during the work week • Can save money

24. Plan to bring food with you • Make sure to have plenty of different sizes of plastic containers to store and pack your food in for meals and snacks • If you do not have access to a refrigerator, you can purchase an insulated food container to store perishable items in for the day • Pack lunch for work, shopping trips, etc. • Always have healthy snacks available

25. Tips for Success • Eat in a quiet, no stress area • Avoid eating in front of the TV or computer, this usually causes mindless eating, leading to overeating • Chew food well and give time between bites • Don’t skip meals

26. Tips for Success • Develop structured eating schedule, eating meals and snacks at the same time everyday • Stick to a pre-selected serving size, avoid getting seconds

27. Tips for Success • Try not to have an “I’m going to get my money’s worth” attitude when eating at a buffet. Fill your plate with healthy options, and try not to go back to the buffet after your first plate

28. Tips for Success • Beware of “triggers” that may lead to overeating (certain foods, people, locations, parties/functions). Have a plan of action to prevent over eating.

29. Tips for Success • Foods high in fiber and water will help you to stay fuller longer • Fruits and veggies • Foods high in protein also keep you fuller longer • Tuna and whole wheat crackers will keep you fuller longer than just a handful of crackers would

30. Tips for Success • Purchase healthy items from the grocery store to ensure the meals you make are as healthy as they can be! Example: The first line of the label gives you the serving size. All of the nutrition information (calories, fat, protein, fiber, etc) are based off of this serving size. *The serving size in this example is 1 cup.

31. Tips for Success • How many calories are in 1 cup? • 280 cal • How many grams of fat are in 1 cup? • 13 g • How many grams of carbohydrates are in 1 cup? • 31 g • How many grams of fiber are in 1 cup? • 3 g • How many grams of protein are in one cup? • 5 g

32. Tips for Success When the serving size is increased, the nutrition information is increased. Examples: Because 1 cup has 3 grams of fiber, 2 cups would have 6 grams of fiber (3 + 3 = 6) Because 1 cup has 5 grams of protein, 2 cups would have 10 grams of protein (5 + 5 = 10).

33. Overview • Planning meals and snacks is an important part of eating healthy. • Preparing healthy meals and keeping healthy snacks with you throughout the day helps to keep you on track. • Remember to eat in a relaxed environment, take time eating, and stick to a pre-selected serving size. • Look at the Nutrition Facts Label on the back of foods to ensure you are buying a healthy product.