Transcript Slide 1

LITTLE CHANGES
for
BETTER HEALTH
wellness every day workshop
How can you
cut 50,000
calories
from your
diet?
just 1 a day
LITTLE CHANGES – BETTER HEALTH: A HEALTHY FOR LIFE ™ Wellness Every Day Workshop
®
Healthy Lifestyle
Challenges
~ I’ve tried to make big health changes
but I never can stick with it.
~ I’ve tried different diet and exercise
routines, but following any program
always seems like a losing battle.
~ It’s difficult to keep up healthy
habits, I never have enough time.
~ I eat unhealthy food on the go a lot,
because I’m so busy.
LITTLE CHANGES – BETTER HEALTH: A HEALTHY FOR LIFE ™ Wellness Every Day Workshop
®
Goals For Today
√ Help you make ‘little changes’ that can
make a big difference in your health.
√ Help you get started with healthy
lifestyle changes that can last.
√ Share proven ‘quick tips’ that can fit
into your daily routine.
√ Discuss easy to make little changes
that don’t require much time or money.
Remember that everyone’s health history and
nutritional needs are different so please make
sure that you talk with your doctor and a
registered dietitian for advice about the diet and
exercise plan that’s right for you.
LITTLE CHANGES – BETTER HEALTH: A HEALTHY FOR LIFE ™ Wellness Every Day Workshop
®
What Do
Healthy People
Have in
Common?
LITTLE CHANGES – BETTER HEALTH: A HEALTHY FOR LIFE ™ Wellness Every Day Workshop
®
THE
4HABITS OF
REALLY
HEALTHY
PEOPLE
Little Changes
To better health
Small things
you can do
on the road
to better health
LITTLE CHANGES – BETTER HEALTH: A HEALTHY FOR LIFE ™ Wellness Every Day Workshop
Healthy People Share A
Few Habits:
√ Eat Better
√ Eat Smarter
√ Eat Less
√ Exercise More
®
EATING BETTER
The Basics
Healthy People……..
Eat More:
• Fruits & Vegetables
• Whole Grains
• Poultry, Fish & Beans
Eat Less:
• High Fat Foods
• Sweets and Sugary Drinks
• Salt (Sodium)
LITTLE CHANGES – BETTER HEALTH: A HEALTHY FOR LIFE ™ Wellness Every Day Workshop
®
LITTLE CHANGES
To Eat More Fruits & Veggies
Add fruits & veggies to every meal…
Breakfast
◘ Toss mushrooms or tomatoes into omelets.
◘ Top off your favorite breakfast cereals with
apples, bananas, raisins or berries.
Lunch
◘ Add lettuce, tomatoes or cucumbers to any
sandwich.
◘ When you order pizza, get veggie toppings.
◘ Eat a fresh apple, pear or peach with lunch.
◘ At fast food restaurants, choose a green
salad as a side instead of fries.
Dinner
◘ Microwave sweet potatoes for a quick,
delicious side dish at dinner.
◘ Try eating two vegetables with every dinner
meal. Make sure that one is green.
◘ Make veggies your main dish at dinner once
a week - try a vegetable stir fry.
LITTLE CHANGES – BETTER HEALTH: A HEALTHY FOR LIFE ™ Wellness Every Day Workshop
®
LITTLE CHANGES
To Eat More Whole Grains
Make half your grains whole grains…
Breakfast
◘ Pop a whole wheat bagel or frozen whole
wheat waffle in the toaster.
◘ Choose whole grain oatmeal over grits.
Try whole grain cereals.
Lunch or Dinner
◘ Use whole wheat bread for sandwiches.
◘ Order wraps with whole wheat tortillas.
◘ Switch to brown rice.
◘ Try whole wheat pasta.
◘ Add whole grains to your favorite foods.
Barley is great in vegetable soup, brown
rice works in pilafs or with stir fries.
LITTLE CHANGES – BETTER HEALTH: A HEALTHY FOR LIFE ™ Wellness Every Day Workshop
®
LITTLE CHANGES
To Eat More Poultry, Fish & Beans
Try leaner proteins…
Entrées
◘ Eat fish two or three times per week.
◘ Heat and serve canned soups filled with
beans for a quick meal. Choose minestrone,
lentil, split pea, or black bean.
◘ Lighten up your chili recipes, substitute half
or all the ground beef with ground turkey.
Salads
◘ Choose tuna or chicken salad but keep them
light with just a little low fat mayonnaise.
◘ Top off your greens with grilled salmon or tuna
and a light salad dressing.
◘ Give your favorite green salad a protein boost,
add kidney or garbanzo beans.
◘ Snack on low calorie bean dips or try hummus
on whole wheat pita bread.
LITTLE CHANGES – BETTER HEALTH: A HEALTHY FOR LIFE ™ Wellness Every Day Workshop
®
LITTLE CHANGES
To Eat Less Fat, Sugar & Salt
How to cut the fat
◘
Eat more grilled, baked & broiled and less fried foods.
◘
Don’t order pizzas with extra cheese. Also pick pizzas
without meat toppings.
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Choose leaner meats and remove skin from chicken.
◘
When you drink coffee, use fat free or low fat milk.
Cut added sugars
◘
◘
◘
◘
Check food & beverage labels for sugar. Use fewer
products that have sugar as a top ingredient.
Drink 1 (or 2) less sugar sweetened beverages every
day. Replace with water, diet or unsweetened drinks.
Eat less frosted or sugary breakfast cereals.
Save sugary foods like cookies, cakes and candy for
special treats in smaller amounts.
Reduce the salt (sodium)
LITTLE CHANGES – BETTER HEALTH: A HEALTHY FOR LIFE ™ Wellness Every Day Workshop
◘
Check labels for sodium content before you eat.
◘
Purchase lower sodium versions of canned soups or
vegetables whenever possible.
◘
Rinse canned beans to remove some of the sodium.
◘
Limit processed meats like bologna, salami and other
deli meats which can be high in sodium.
®
THE
4HABITS OF
REALLY
HEALTHY
PEOPLE
Little Changes
To better health
Small things
you can do
on the road
to better health
LITTLE CHANGES – BETTER HEALTH: A HEALTHY FOR LIFE ™ Wellness Every Day Workshop
Healthy People Share A
Few Habits:
Eat Better
Eat Smarter
- Start Smart
(with a nutritious breakfast;
& don’t skip meals!)
- Snack Smart
Eat Less
Exercise More
®
LITTLE CHANGES
To start smart
with a nutritious breakfast…
At home
◘ Pour skim or low fat milk over whole grain cereal
and top with fruit.
◘ Try peanut butter or low fat cream cheese on a
whole wheat bagel with a glass of orange juice.
◘ Pop a frozen whole wheat pancake into the
toaster, top with light syrup and lots of fruit.
At work
◘ Microwave instant oatmeal packets in skim or
low fat milk. Top with raisins or fresh fruit!
◘ Low fat yogurt and fruit and a hard boiled egg are
easy to eat at your desk.
On the go
◘ Choose breakfast sandwiches with egg whites.
◘ Avoid donuts and pastries.
◘ Carry easy to eat fruit like bananas or apples in
your bag for an on-the-go snack.
◘ Carry cereal bars or energy bars for ‘hungeremergencies’.
Why skipping causes trouble
◘ People who skip breakfast (or other meals) get
hungry during the day and tend to over snack and
eat more unhealthy foods.
LITTLE CHANGES – BETTER HEALTH: A HEALTHY FOR LIFE ™ Wellness Every Day Workshop
®
LITTLE CHANGES
For Healthier Snacking
Packaged snack ideas
◘ If you eat chips, choose baked instead of fried.
◘ Pretzels are tasty and lower in fat and calories.
(Try lower salt & whole grain varieties)
◘ Snack on popcorn (but go light on salt & butter).
◘ Peanuts or almonds are good for you and high in
protein. But choose unsalted or lightly salted.
◘ Snack from single serve packs whenever possible
or pre-portion yourself from large into small bags.
◘ Limit candy and cookies to occasional treats in
small amounts.
Easy ‘make-your-own’ ideas
◘ Cut-up a variety of fresh fruit and veggies.
Melons, apples strawberries, carrots and broccoli
are great every day snacks.
◘ Mix & match dried fruits, nuts and seeds to create
your own snack mixes. Try dried apricots, apples,
pineapple, bananas, cherries & cranberries.
◘ Keep pre-cut pre-made healthy snacks within
easy reach at home and on-the-go.
LITTLE CHANGES – BETTER HEALTH: A HEALTHY FOR LIFE ™ Wellness Every Day Workshop
®
THE
4HABITS OF
REALLY
HEALTHY
PEOPLE
Little Changes
To better health
Healthy People Share A
Few Habits:
Eat Better
Eat Smarter
Eat Less
Exercise More
Small things
you can do
on the road
to better health
LITTLE CHANGES – BETTER HEALTH: A HEALTHY FOR LIFE ™ Wellness Every Day Workshop
®
LITTLE CHANGES
To Eat Less
General helpful hints
◘ Meat servings should be about the size of a deck
of cards. (3-4 ounces.)
◘ Reduce main dish serving sizes. Fill your plate
with lower calorie whole grains, veggies or beans.
◘ Use small glasses (8-10 ounces) for juice or milk.
◘ Pre-plate your food instead of serving family style.
◘ Desserts fit in a healthy diet, but keep serving
sizes small and indulge as an occasional treat.
When you eat out
◘ Share your meal or take some home. Restaurant
portions can sometimes be large enough for two.
◘ Avoid menu items labeled jumbo, mega or double.
◘ Watch the amount of food you serve yourself from
a buffet, it’s easy to over do it.
◘ Don’t automatically choose the value meal or
combo meal since they can be oversized.
At night
◘ Try to avoid (or reduce) the amount you eat after
dinner. ‘Night snacking’ is one of the biggest
reasons why people over eat.
LITTLE CHANGES – BETTER HEALTH: A HEALTHY FOR LIFE ™ Wellness Every Day Workshop
®
THE
4HABITS OF
REALLY
HEALTHY
PEOPLE
Little Changes
To better health
Small things
you can do
on the road
to better health
LITTLE CHANGES – BETTER HEALTH: A HEALTHY FOR LIFE ™ Wellness Every Day Workshop
Healthy People Share A
Few Habits:
Eat Better
Eat Smarter
Eat Less
Exercise More
- How much exercise do
you need?
®
How Much Exercise Is
Enough?
Experts recommend:
30 minutes a day most days
of the week (2 ½ hours per
week)
60 minutes a day most days
of the week to prevent weight
gain (5 hours per week)
Include muscle strength
training activities 2 or more
days per week
2008 Physical Activity Guidelines
LITTLE CHANGES – BETTER HEALTH: A HEALTHY FOR LIFE ™ Wellness Every Day Workshop
®
LITTLE CHANGES
To Exercise More
Include physical activity throughout the day
During your commute:
≈ During the day, park your car farther away from
your destination and walk.
≈ Get off the train or the bus at an earlier stop and
walk the rest of the way.
≈ Take the stairs instead of elevators or escalators.
≈ Take a walk at lunch if weather permits, or take an
exercise class at a gym or community center.
Anytime:
≈ Get a family member or neighbor to be your
walking buddy.
≈ Play with your kids outside. Toss a ball or take
them to play in the park.
≈ Get the whole family involved in chores that
involve physical activity.
≈ Exercise at your local community center or join
a gym to get an early or late work out.
LITTLE CHANGES – BETTER HEALTH: A HEALTHY FOR LIFE ™ Wellness Every Day Workshop
®
THE
4HABITS OF
REALLY
HEALTHY
PEOPLE
Little Changes
To better health
Small things
you can do
on the road
to better health
LITTLE CHANGES – BETTER HEALTH: A HEALTHY FOR LIFE ™ Wellness Every Day Workshop
You can succeed!
 Start small
 Make a little change
today or tomorrow
 Share an idea with a
friend or family member
 Be flexible;
-
try out different ideas
 Find what works for you!
®
Additional
Questions?
LITTLE CHANGES – BETTER HEALTH: A HEALTHY FOR LIFE ™ Wellness Every Day Workshop
®