Transcript Healthy Eating - Valley Health

February 2011

Learning to eat healthy foods for both
meals and snacks is key to successful
weight loss and weight maintenance.

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

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

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

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.

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
Prepare healthy meals
 Plan your meals and snacks

5 main food groups
Grains
• Vegetables
• Fruits
• Milk/Dairy
• Meat/Beans
•
Mypyramid.gov
List examples of foods from each food group

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.

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

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.

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)

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!

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

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.

Browse cookbooks and websites for
ideas:
› Eating Well after Weight Loss Surgery by Pat
›
›
›
›
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›
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
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

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

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!


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
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

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

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

Develop structured eating schedule,
eating meals and snacks at the same
time everyday
 Stick to a pre-selected serving size, avoid
getting seconds


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

Beware of “triggers” that may lead to
overeating (certain foods, people,
locations, parties/functions). Have a plan
of action to prevent over eating.

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

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.
• 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?
•3g
• How many grams of protein are in one
cup?
•5 g
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).
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.
