Transcript Nutrition 101: How to Eat Well in the Real World

Nutrition 101:
How to Eat Healthy in the
Real World
Liz Revilla, MS, RD, CSP
Registered Dietitian
Pop Quiz
1.
Which of the following breads are always
whole grain?
A.
B.
C.
D.
Whole wheat
Multi-grain
Rye
Pumpernickel
Pop Quiz
2.
Which of the following foods does NOT
contain any cholesterol?
A.
B.
C.
D.
Eggs
Low-fat milk
Coconut oil
Ground turkey
Pop Quiz
3.
True or False: Food products that are
labeled as organic must contain 100%
organic ingredients.
A.
B.
True
False
Pop Quiz
4.
Which of the following McDonald’s menu
items has the fewest calories?
A.
B.
C.
D.
Grilled Chicken Club Sandwich
Quarter Pounder
Southwest Salad w/ Crispy Chicken
Double Cheeseburger
Pop Quiz
5.
A typical bagel served at Einstein’s Bros.
is equal to how many slices of bread?
A.
B.
C.
D.
1
2
3
4
slice
slices
slices
slices
Nutrition 101




What is a “healthy diet” anyway?
Balancing food intake and physical activity
Eating Healthy at Home and Out on the
Town
Eating Healthy on a Budget
What is a “healthy diet”
anyway?
“Eat Right and Exercise”


We’ve all been told that is what we should
do to promote good health...
But:



WHY is that important?
WHAT does that mean anyway?
HOW exactly do I do that?
What is “health”?

“A state of complete mental, physical, and
social well-being and not merely the
absence of disease”


World Health Organization
This does not just happen by accident!


It doesn’t have to be complicated…
BUT it requires knowledge, planning, and
consistency!
What is a “healthy diet?”

One that will allow you to be consistent
(and flexible) over time


One that provides adequate calories,
macronutrients and micronutrients



A lifestyle change, not a “fad diet”
Does not exclude any food groups
“Food is fuel”
And most importantly…One that TASTES
GOOD!!
Benefits of a healthy diet




Reduce your risk of many chronic diseases –
including obesity, cancer, heart disease, stroke,
diabetes, and osteoporosis
Improve your energy levels and immunity
Provide the necessary ingredients for normal cell
growth and function (blood, bones, muscles,
skin, etc.)
Maintain a healthy body weight and support
physical activity
The Old Food Guide Pyramid
USDA, 1992.
The New Food Guide Pyramid

The 4 Principles of a
Healthy Diet:




Variety
Proportionality
Moderation
Balance
USDA, 2005.
Variety

Eat foods from all food groups and subgroups






Grains
Vegetables
Fruits
Milk and Dairy
Meat and Beans
Fats and Oils
Proportionality

Eat more of some foods:




Fruits and Vegetables
Whole grains
Fat-free or low-fat milk products
Eat less of other foods:


Foods high in saturated or trans fats, added
sugars, cholesterol, or salt
Alcohol
Moderation

Choose forms of foods that limit intake of
saturated or trans fats, added sugars,
cholesterol, salt, and alcohol



Choose leaner cuts of meat to limit saturated
fat and cholesterol
Choose less processed foods to limit sodium
Consume alcohol in moderation (if desired)
Balance

Balance food intake with physical activity
by being active most days of the week



Calories in = calories out (Weight
maintenance)
Calories in > calories out (Weight gain)
Calories in < calories out (Weight loss)
Grains

Make half your grains whole.


Eat at least 3 ounce-equivalents of whole
grain bread, cereal, crackers, rice, or pasta
every day.
Look for “whole” before the grain name on
the list of ingredients.
What is a whole grain?

Whole grains contain all
the essential parts and
naturally-occurring
nutrients of the entire
grain seed.




The Bran
The Endosperm
The Germ
Refined grains are
mechanically processed,
and the bran and germ
are removed.
Examples of Whole Grains















Amaranth
Barley
Buckwheat
Bulgur
Corn, including whole cornmeal and popcorn
Millet
Oats, including oatmeal
Quinoa
Rice, both brown rice and colored rice
Rye
Sorghum (also called milo)
Teff
Triticale
Wheat, including varieties such as spelt, emmer, farro, einkorn,
Kamut®, durum and forms such as bulgur, cracked wheat and
wheatberries
Wild rice
Whole Grains Council. www.wholegrainscouncil.org
How To Identify Whole Grains
Words you may see on packages
What they mean
whole
grain [name of grain]
whole wheat
whole [other grain]
stoneground whole [grain]
brown rice
oats, oatmeal (including old-fashioned
oatmeal, instant oatmeal)
wheatberries
YES -- Contains all parts of the grain, so you're getting all the
nutrients of the whole grain.
wheat
MAYBE -- These words are accurate descriptions of the package
contents, but because some parts of the grain MAY be missing,
you are likely missing the benefits of whole grains.
flour
semolina
durum wheat
organic flour
multigrain (may describe several whole grains
or several refined grains, or a mix of both)
enriched
or unbleached flour
degerminated (on corn meal)
bran
wheat germ
NO -- These words never describe whole grains.
Whole Grains Council. www.wholegrainscouncil.org
Vegetables

Vary your veggies.




Eat more dark green veggies
Eat more orange veggies
Eat more dried beans and peas
When possible choose fresh, frozen, or “no
salt added” canned vegetables.
“Eat the Rainbow”
Color
Foods
Phytochemicals Health Benefits
Red
Strawberries, raspberries,
red apples, blood
oranges, cherries, red
pears, pomegranates,
watermelon, red pepper,
radishes, red potatoes,
rhubarb, tomatoes
Anthocyanidins,
flavonols, flavones,
proanthocyanidins,
Lycopene,
ellagic acid,
resveratrol
Protects against heart
disease and certain
cancers. Aids in memory
and urinary tract function.
Yellow/
orange
Yellow apples, citrus
fruits, peaches, apricots,
carrots, sweet potatoes,
butternut squash, summer
and winter squash, yellow
pears, pumpkin, yellow
tomatoes, cantaloupe,
lemon, mangoes, papaya,
pineapple, tangerines
Flavonols,
Flavonones,
Alpha-Carotene,
Beta-Carotene,
Zeaxanthin
Protects against heart
disease and certain
cancers. Boosts immune
system.
“Eat the Rainbow”
Color
Foods
Phytochemicals
Health Benefits
Green
Lettuce, kiwis, broccoli,
green pears, green grapes,
green beans, avocados,
honeydew, limes, green
peppers, peas, spinach,
cucumbers, zucchini,
Brussel sprouts, artichokes
Chlorophyll, flavones,
flavonanones,
flavonols, Betacarotene, lutein,
zeaxathin, indoles,
isothiocyanates,
organosulfur
compounds
Reduces risk of
certain cancers.
Improves vision and
helps build bones and
teeth.
Blue/purple
Plums, blueberries,
blackberries, black currants,
purple grapes, eggplant,
raisins, purple cabbage
Flavonols,
anthocyanidins,
proanthocyanidins,
Ellagic acid, resveratrol
Reduces risk of
certain cancers. Helps
memory and reduces
free radical damage
during aging process.
White
Cauliflower, onions, garlic,
bananas, white peaches,
white nectarines,
mushrooms, potatoes,
shallots, white corn, soy
products
Flavonols,
flavonanones, indoles,
isocyanates,
organosulfur
compounds
Protects against heart
disease and certain
types of cancer. May
reduce cholesterol
levels.
Fruits

Focus on fruits



Eat a variety of fruits
Choose fresh, frozen, canned, or dried fruit
Go easy on fruit juices (limit to 4 ounces for
children, 8 ounces for adults per day)
Organic Foods

What is an “organic” food?


Refers to the way farmers grow and process
agricultural products, such as fruits, vegetables,
grains, dairy products and meat
Must be produced without the use of:






Antibiotics
Synthetic hormones
Most synthetic fertilizers or pesticides
Genetic engineering and other excluded practices
Sewage sludge
Irradiation
How do I know a food is
organic?

“100% organic”


“Organic”


Must contain at least 95%
organic ingredients
“Made with organic
ingredients”



Must contain 100% organic
ingredients
Must contain at least 70%
organic ingredients
May NOT use the organic seal
“Contains organic
ingredients”


May contain less than 70%
organic ingredients, not counting
added water or salt
May NOT use the organic seal
U.S. Department of Agriculture, 2002.
Are organic foods better?

Organic foods have less pesticide residues




Usually produced using more environmentally friendly
practices
No nutritional difference between organic and
conventional produce


23% of organic vs. 73% of conventional foods
Likely due to cross-contamination
Some organic foods have been shown to have higher nutritional value
(ex: higher Vitamin C and/or antioxidant content in green leafy veggies)
Organic produce may be better than conventional
produce, but conventional produce is better than none!
U.S. Department of Agriculture, 2002.
Organic vs. conventional foods




Choose organic when
possible, especially for
foods you eat often!
Avoid the “dirty dozen” to
reduce your pesticide
exposure by up to 80%!
Eat a variety of fruits and
vegetables!
Wash all produce well
with water and a scrub
brush!
Environmental Working Group - www.foodnews.org
Dairy

Get your calcium-rich foods

Go low-fat or fat-free


For adults and children over the age of 2
If you don’t or can’t consume milk, choose
lactose-free products or other calcium sources
Dairy Alternatives


1 cup of milk provides about 300 mg calcium
Some other options:









Calcium-fortified soy, almond, or rice milk (1 cup)
Calcium-fortified orange juice (1 cup)
Calcium-fortified breakfast cereals (1 cup)
Canned fish with bones (3 ounces)
Sesame seeds (1 ounce)
Tofu (4 ounces or 1 cup cubes)
Dried figs (1 cup)
Blackstrap molasses (2 Tbsp)
Dark leafy greens, especially spinach (1 cup cooked)
Meat and Beans

Go lean on protein



Choose low-fat or lean meats and poultry
Bake it, broil it, or grill it
Vary your choices – with more fish, beans,
peas, nuts, and seeds
Which meats are the leanest?

Beef








Round eye
Top round
Bottom round
Round tip
Top loin
Top sirloin
Chuck shoulder
Extra lean ground beef*
(look for 90% lean or
higher)

Pork





Pork loin
Tenderloin
Center loin
Ham
Poultry





Skinless chicken breast
Ground chicken*
Skinless turkey breast
Turkey cutlets
Ground turkey*
Other options

Eat fish twice a week!



Salmon, tuna, trout, and herring are especially high in
omega-3 fatty acids
Pregnant women, nursing mothers, and young
children should avoid Shark, Swordfish, King
Mackerel, or Tilefish due to high mercury content
Go meatless once a week!



Lowers saturated fat intake
Promotes more fruit and vegetable intake
Can inspire you to be more creative and try some
new foods
Fats and Oils

Know your fats


Make the most of your fat sources from fish,
nuts, and vegetable oils
Limit solid fats like butter, stick margarine,
shortening, and lard
Are all fats created equal?

CHOOSE MORE OFTEN:

Polyunsaturated Fat:



CHOOSE LESS OFTEN:

Function: lowers total blood
cholesterol levels
Sources: Safflower, sunflower,
sesame, soybean, corn, cottonseed
oils, as well as nuts and seeds


A type of polyunsaturated fats
Function: anti-inflammatory, lowers
the risk of heart disease
Sources: fatty fish, fish oil, flaxseeds
and flaxseed oil, and walnuts
Saturated Fat:


Omega-3 fatty acids




Trans Fat:


Monounsaturated Fat:


Function: tends to lower LDL
cholesterol (the "bad" cholesterol)
Sources: Olive, canola, peanut oils,
as well as avocados

Function: increases total and LDL
(“bad”) cholesterol levels
Sources: Animal products (such as
meat, poultry, seafood, eggs, dairy
products, lard and butter), and
coconut, palm and other tropical oils
Function: increases total and LDL
(“bad”) cholesterol levels
Sources: Partially hydrogenated
vegetable oils, commercial baked
goods, fried foods, shortening and
margarine
Cholesterol??


Function: May increase blood
cholesterol levels in certain people,
but not as much as saturated and
trans fats
Sources: Found only in animal
products
Choosing “healthy fats”

Choose vegetable oils and margarines with:





Liquid vegetable oil as the first ingredient
As little trans fats as possible
No more than 2 grams of saturated fat per tablespoon
Examples: tub margarines, canola, corn,
safflower, soybean, sunflower, and olive oils
Need to limit saturated and trans fats

Example: Krispy Kreme doughnuts
American Heart Association.
For more information

Food Guide Pyramid


www.mypyramid.gov
Food Groups



www.wholegrainscouncil.org
www.fruitsandveggiesmorematters.org
www.nationaldairycouncil.org
Balancing food intake and
physical activity
Lifestyle Modification



Practice portion control and/or intuitive eating
Utilize behavioral strategies to deal with food
cravings
Increase your physical activity
Who cares about portion size?

According to the National Center for Health
Statistics, 2006 data:



66% of American adults are overweight or
obese
20% of American children and adolescents are
overweight or obese
This has almost doubled in the past 20 years!
What’s your Body Mass Index?
Comparison of Weight-Loss Diets with Different Compositions of Fat,
Protein, and Carbohydrates
Frank M. Sacks, M.D., George A. Bray, M.D., Vincent J. Carey, Ph.D., Steven R. Smith, M.D., Donna H. Ryan,
M.D., Stephen D. Anton, Ph.D., Katherine McManus, M.S., R.D., Catherine M. Champagne, Ph.D., Louise M.
Bishop, M.S., R.D., Nancy Laranjo, B.A., Meryl S. Leboff, M.D., Jennifer C. Rood, Ph.D., Lilian de Jonge, Ph.D.,
Frank L. Greenway, M.D., Catherine M. Loria, Ph.D., Eva Obarzanek, Ph.D., and Donald A. Williamson, Ph.D.
Published in New England Journal of Medicine on February 26, 2009.
Background
The possible advantage for weight loss of a diet that emphasizes protein, fat, or carbohydrates has
not been established, and there are few studies that extend beyond 1 year.
Methods
We randomly assigned 811 overweight adults to one of four reduced-calorie diets; the targeted
percentages of energy derived from fat, protein, and carbohydrates in the four diets were
20, 15, and 65%; 20, 25, and 55%; 40, 15, and 45%; and 40, 25, and 35%.
Conclusions
Reduced-calorie diets result in clinically meaningful weight loss regardless of which
macronutrients they emphasize.
National Weight Control Registry



The largest prospective investigation of long-term
successful weight loss maintenance (since 1994)
Tracks over 5,000 individuals who have lost an average of
66 pounds and have kept it off for 5.5 years
Common Themes:





98%
78%
75%
62%
90%
monitor their portion sizes and/or calorie intake
eat breakfast every day
weigh themselves at least once a week
watch less than 10 hours of TV per week (1.5 hours per day)
exercise an average of 1 hour per day
National Weight Control Registry – www.nwcr.ws
Creeping portion distortion
How food
portion
sizes have
changed in
20 years.
Slides marked by
are adapted from “Portion Distortion” by the
National Heart, Lung and Blood Institute at http://hin.nhlbi.nih.gov/portion
Bagel
Today
20 Years Ago
3-inch diameter
140 calories
6-inch diameter
350 calories
Guess the calorie difference!
210 calories!
Larger portions add up
100 extra
calories per
day
10 pound
weight gain
per year
Maintaining a healthy weight is a balancing act
Calories In = Calories Out
Increased size:
210 MORE calories
How long would you have
to rake leaves to burn
about 210 calories*?
50 minutes
*Based on 130-pound person
Cheeseburger
20 Years Ago
333 calories
Today
590 calories
Guess the calorie difference!
257 calories!
Increased size:
257 MORE calories
How long would you have
to lift weights to burn
about 257 calories*?
1 hour and 30 minutes
*Based on 130-pound person
Spaghetti and Meatballs
20 Years Ago
Today
2 c. spaghetti
with sauce &
3 large
meatballs
1 c. spaghetti
with sauce &
3 small
meatballs
1,025 calories
500 calories
Guess the calorie difference!
525
calories!
Increased size:
525 MORE calories
How long would you have
to clean house to burn
about 525 calories*?
2 hours and 35 minutes
*Based on 130-pound person
French Fries
20 Years Ago
Today
6.9 ounces
2.4 ounces
210 calories
610 calories
Guess the calorie difference!
400 calories!
Increased size:
400 MORE calories
How long would you
have to walk leisurely to
burn approximately
400 calories*?
1 hour and 10 minutes
*Based on 160-pound person
Soda
20 Years Ago
Today
6.5 ounces
20 ounces
85 calories
250 calories
Guess the calorie difference!
165 calories!
Increased size:
165 MORE calories
How long would you
have to garden to burn
about 165 calories*?
35 minutes
*Based on 160-pound person
Avoid portion
distortion!
Keep an
“eye” on your
food portion
sizes
Food journals

One of the best ways to find out what you are
REALLY eating is to keep a food journal


Record everything you eat or drink for 7 days
Different options:



Written food journal
Calorie King book and website
Websites




www.sparkpeople.com
www.fitday.com
www.dailyplate.com
Look for patterns: which food groups you over
or under-eat, how balanced your meals are,
which times of the day you tend to eat more,
etc.
Hollis et al. Am J Prev Med. 2008 Aug;35(2):118-26
Portion Control




Remember, it’s not only
which foods you eat that
can lead to weight gain…
It’s how much of those
foods you eat!
Typical serving sizes have
increased 2-5 times in
the past 20 years
Use this easy guide for
proper portion sizes and
enjoy all of your favorite
foods!
Grains


Eat 6 ounce-equivalents of grains per day (for a
2,000 calorie diet).
1 ounce-equivalent equals:






1 slice of bread
1 cup of ready-to-eat cereal
½ cup of cooked rice, cooked pasta, or cooked cereal
1 “mini” bagel (2 ½ inch diameter)
1 pancake (4 ½ inch diameter)
3 cups popcorn
USDA. www.mypyramid.gov
Vegetables


Eat 2 ½ cups of vegetables per day (for a 2,000
calorie diet).
1 cup of vegetables equals:




1 cup of raw or cooked vegetables or vegetable juice
2 cups of raw leafy greens
12 baby carrots
1 medium potato or sweet potato
USDA. www.mypyramid.gov
Fruits


Eat 2 cups of fruit per day (for a 2,000 calorie
diet)
1 cup of fruit equals:





1 cup of fruit or 100% fruit juice
½ cup of dried fruit
1 medium whole fruit (3-4 inches diameter)
32 seedless grapes
8 large strawberries
USDA. www.mypyramid.gov
Dairy

Consume 3 cups of milk, or an equivalent
amount of yogurt or cheese, per day


2 cups per day for children 2-8 years old
1 cup of milk (or dairy) equals:





1 cup of milk or yogurt
1 ½ ounces of natural cheese
2 ounces of processed cheese
1/3 cup shredded cheese
2 cups cottage cheese
Meat and Beans


Eat 5 ½ ounce-equivalents of meat per day (for
a 2,000 calorie diet).
1 ounce-equivalent of meat equals:







1 ounce of meat, poultry or fish
¼ cup cooked dry beans
2 ounces (or ¼ cup) tofu
1 egg
1 tablespoon of nut butter
2 tablespoons of hummus
½ ounce of nuts or seeds
Fats and oils


Consume about 2 Tablespoons of oils per day
(for a 2,000 calorie diet).
1 Tablespoon of oil equals:





1 Tablespoon oil, margarine, butter, or mayonnaise
2 Tablespoons salad dressing
½ medium avocado
2 Tablespoons nut butter
1 ounce of nuts
Alcohol


Moderate alcohol intake = 1 drink per day for
females, 2 drinks per day for males (or less)
1 drink is defined as:






12 ounces of beer
5 ounces of wine
1.5 ounces of liquor
Benefits – reduced risk of heart attack and stroke
Risks – increased risk of several cancers
Recommendations:


If you choose to drink, do so in moderation
If you choose not to drink, you do not need to start
just for health reasons
The Plate Method


No need to measure or
count calories!
Use a 9 inch plate




Smaller than standard 11
inch dinner plate
Visual reminder of proper
portion sizes
Add a serving of fruit and
low-fat dairy for perfectly
balanced meal
Can also buy pre-made
plates ($10-20 each)
Intuitive (or Mindful) Eating




Young children are natural intuitive eaters
They eat when they are hungry and stop when
they are full
They eat exactly what they want and can not be
persuaded to eat something they don’t want
Although intake can vary from meal to meal,
over time they consistently eat the same
number of calories each day
Birch LL. N Engl J Med. 1991 Jan 24;324(4):232-5.
Intuitive (or Mindful) Eating


So what happens??
As they grow older and enter school, children
learn to eat based on external cues rather than
their own internal hunger and fullness signals





“It’s time to eat!”
“Do I smell doughnuts?”
“Clean your plate!”
“I want what Johnny has!”
“Don’t eat any more, you don’t want to get fat!”
What Influences our Diet?

Internal Cues





Hunger (physical and/or
psychological)
Fullness
Taste
Texture
Food preferences

External Cues











The clock
Convenience
Emotions
Availability
Advertisements
Health Concerns
Weight Control
Peers
Nutritional Value
Cost
Family/Cultural Beliefs
Intuitive (or Mindful) Eating




Eat whenever you are truly physically
hungry
Eat only what you want, not what you
think you “should”
Eat consciously and enjoy every mouthful
Stop when you even think you are full
Hunger/Satiety Scale
1-----2-----3-----4-----5-----6-----7----8-----9-----10
1 = Famished, starving
2 = Headache, weak, cranky, low energy
3 = Want to eat now, stomach growls and feels empty
4 = Hungry - but could wait to eat, starting to feel empty but not there yet
5 = Not hungry, not full
6 = Feeling satisfied, stomach feels full and comfortable
7 = Feeling full, definitely don’t need more food
8 = Uncomfortably full
9 = Stuffed, very uncomfortable
10 = Bursting, painfully full
Rate how your stomach feels before, during and after each meal or snack. Be sure
to put a number to your hunger and fullness each time you eat to help you develop
an understanding of eating based on your internal physical cues.
Intuitive Eating Research

Intuitive eating is associated with an increase in
the enjoyment and pleasure of food, lower BMI
scores, and fewer dieting behaviors and food
anxieties


Smith and Hawks, 2006
Resources:


“Intuitive Eating” by Evelyn Tribole and Elyse Resch,
2003 (www.intuitiveeating.com)
“Mindless Eating: Why We Eat More Than We Think”
by Brian Wansink, 2006 (www.mindlesseating.org)
Intuitive (or Mindful) Eating
Now it’s time for YOU to practice
with a mindful chocolate meditation…
Managing Food Cravings

Use the hunger/satiety scale to rate your
hunger on a scale of 1-10:

If you are below 5, and/or are experiencing
physical signs of hunger (stomach growling,
feeling weak or tired, haven’t eaten recently)


EAT SOMETHING!
If you are at 5 or higher, and you have eaten
within the past few hours
Try drinking some water first
 USE THE 5 D’s!

Managing Food Cravings

Disarm your cravings with the 5 D's:


Delay at least 10 minutes before you eat so that your
action is conscious, not impulsive.
Distract yourself by engaging in an activity that
requires concentration.


Deal with the emotions that make you want to eat.



Are you bored?
Are you lonely, sad, angry, frustrated, tired?
Determine how important it really is for you to eat the
craved food and how much you really want it.
Decide what amount is reasonable and appropriate,
eat it slowly and enjoy!
Benefits of physical activity




Reduced risk for heart disease, cancer,
stroke, obesity, Type 2 diabetes, and
osteoporosis
Increased energy levels and self-esteem
Decreased rates of anxiety and depression
Strength training improves lean body mass
and bone mineral density
ACSM Recommendations

Cardio –


Do moderately intense cardio 30 minutes a day, five days a week
Examples: walking, swimming, dancing
Or



Strength –


Do vigorously intense cardio 20 minutes a day, 3 days a week
Examples: jogging, high-impact aerobics, bicycling uphill
Do eight to 10 strength-training exercises, eight to 12 repetitions of
each exercise twice a week
Flexibility –

Do 10 minutes of stretching 10 minutes a day twice or week (plus a few
minutes after each cardio session)
American College of Sports Medicine, 2007.
“But I’ve never worked out
before…”

Choose an activity you enjoy!


Start slowly!


People who work out with a partner are much more likely to be consistent with
their program
Pick a goal!


Start with 10 minutes per day, and each week add another 5 minutes
Find a fitness partner!


Walking is the most common form of physical activity, is low impact, and requires
very little equipment
Sign up for a race or choose a cause that is important to you to support!
Reward yourself!

Put stickers on your calendar for each day you work out, and give yourself a
reward each week or month you meet your goal
“But I don’t have time…”

Do a little at a time!


Mix it up!


Choose a time that will make it easy for you to be consistent!
The gym isn’t a necessity!


Walk, run, bike, swim, dance/aerobics, lift weights, do yoga or pilates, etc!
Set your schedule!


Fit in 10 minutes of activity 3 times per day!
Walk around the neighborhood or to the park, work out with DVD’s inside your
house, etc!
Make it a family affair!

Take your spouse, your children, or a friend with you during exercise to add some
fun to your routine!
Eating Healthy at Home and
Out on the Town
Tips for Shopping for Healthy
Foods


Eat before you go!
Take the time to make a list!



This will save you time and money also
Shop the perimeter!
Read the labels!
“Shop the Perimeter”
Fresh fruits and vegetables
Whole grain breads
Fresh meats
Milk and dairy products
How to Read Food Labels


Useful tool for evaluating the health
benefits of food products and comparing
different brands
Made up of two parts:


The Nutrition Facts label
The Ingredients list
Ingredients List



Listed in descending order of weight (from most
to least)
The more ingredients you can recognize, the
less processed the food
Useful for avoiding certain ingredients


Hidden sugars (HFCS, words ending in –ose)
Trans fats (partially hydrogenated oils)



Does “0 grams” really mean that?
Check the ingredients list!
Food allergens (peanuts, milk, eggs, etc.)
Food Label Claims

Regulated by the Food and Drug Administration
(FDA)

“Organic”


“Natural”


Must meet the standards set by the Department of Agriculture
(USDA) for the way it is grown or produced
The product does not contain synthetic or artificial ingredients
“Healthy”

The product must meet certain criteria that limit the amounts
of fat, saturated fat, cholesterol, and sodium, and require
specific minimum amounts of vitamins, minerals, or other
beneficial nutrients
My Favorite Example…

Nutrition Facts – Cherry Garcia



Serving Size: 1/2 cup
Servings per Container: 4
Amount Per Serving:














Calories 250
Calories from Fat 126
Total Fat 14 g
(22% DV)
Saturated Fat 10 g
(50% DV)
Cholesterol 60 mg
(20% DV)
Sodium 50 mg
(5% DV)
Total Carbohydrate 26 g (9% DV)
Dietary Fiber 1 g
(4% DV)
Sugars 22 g
Protein 4 g
Vitamin A
10% DV
Vitamin C
0% DV
Calcium
15% DV
Iron
4% DV
Eating Healthy during Busy Days

Don’t skip meals – especially breakfast!


Plan ahead to have healthy options available
when you are hungry!



Make time to sit down for several meals and snacks
each day (depending on your schedule)
If you don’t bring it home, you can’t eat it!
Plus, you don’t end up at the drive through…
Balance your meals to keep you full longer!

Include carbohydrates, proteins, healthy fats, and
some fruits and veggies to provide the energy and
nutrients you need to get through the day
Eating Healthy at Home

Make healthy substitutions:






Use whole-wheat grains instead of enriched grains
(bread, pasta, rice)
Use low-fat dairy products (milk, cheese, sour cream)
When baking, reduce the amount of butter or oil by
half and replace with applesauce, mashed bananas,
or pureed prunes
Use less salt when cooking, and add more flavor with
fresh or dried herbs, lemon or lime juice, or garlic
Prepare meats by baking, broiling, poaching, grilling,
or pan-sauteeing for less fat than frying
Use extra lean ground beef, ground chicken or turkey
breast, tofu, or veggies instead of regular ground
beef
Recipe Makeover –
Beef Lasagna

The Lady and Sons
Lasagna (Paula Deen)


Makes 8 servings
Per serving:





770 calories
48 grams fat (27 grams
saturated fat)
34 grams carbohydrate
50 grams protein
1230 mg sodium

Better Beef Lasagna
(Ellie Krieger)


Makes 8 servings
Per serving:





400 calories
12 grams fat (5 grams
saturated fat)
46 grams carbohydrate
26 grams protein
1150 mg sodium
Recipes available at: www.foodnetwork.com
Recipe Makeover –
Chicken Enchiladas

Creamy Chicken
Enchiladas (original
recipe)


Makes 8 servings
Per serving:





773 calories
52 grams fat (22 grams
saturated fat)
45 grams carbohydrate
35 grams protein
1140 mg sodium

Cheesy Chicken
Enchiladas (Cooking
Light)


Makes 8 servings
Per serving:





450 calories
20 grams fat (10 grams
saturated fat)
37 grams carbohydrate
31 grams protein
760 mg sodium
Recipes available at: www.cookinglight.com
Eating Healthy in Restaurants

When possible, look up nutrition information in advance
and find several healthy choices that are appealing to
you


Healthy ideas for many types of cuisine available at
www.americanheart.org
Share an entrée with a friend OR ask for a to-go
container at the beginning of the meal, and
automatically take half of your meal home with you

You will eat fewer calories and save money!
American Heart Association.
Eating Healthy in Restaurants

Decide what’s most important to you!



Splurge on one item, and go lighter on the other items
Have an appetizer OR dessert, but not both
Make sensible substitutions:

Choose foods that are steamed, broiled, baked, grilled, poached
or roasted


Substitute a baked potato, rice, or vegetables



Instead of foods that are Fried, au gratin, crispy, scalloped, panfried, sautéed or stuffed
Instead of French fries
Ask for gravy, sauces, and dressings on the side
Ask for items to be prepared without extra butter or oil
American Heart Association.
Eating Healthy in a Mexican Restaurant
Instead of:
Try:
Flour tortillas
Corn tortillas
Nachos
Grilled shrimp
Carnitas (fried beef or pork) or chorizo (sausage)
Grilled fish or chicken breast with salsa on top
Refried beans
Black or pinto beans and Spanish rice or grilled
vegetables
Full-fat sour cream and cheese
Salsa, pico de gallo, cilantro, jalapeno peppers,
guacamole
Quesadillas (flour or corn tortilla, filled with meat
and cheese and fried)
Chicken fajitas (marinated chicken grilled with
onions, green peppers, lettuce, diced tomatoes with
a soft corn tortilla)
Chalupas, hard tacos, flautas (crisp, rolled tortillas
stuffed with shredded meat and topped with a
sauce); chimichangas (flour tortillas filled with spicy
meat and Monterey Jack cheese, fried and topped
with tomato sauce); burritos (large flour tortillas
filled with beans or meat, served with tomato sauce
and topped with shredded cheese)
Taco salad or fajita salad (ask for it on a plate
instead of the fried taco shell), soft tacos with grilled
chicken or fish, “skinny enchiladas” (cooked in water
instead of oil) and covered with green or red salsa
Eating Healthy in an Italian Restaurant
Instead of:
Try:
Caesar salad
Caesar salad with low-fat dressing or a house
salad with balsamic vinaigrette
Fried calamari
Antipasto (with extra vegetables and fewer
cheese and meats), tomato bruschetta, or
minestrone soup
Cheese or meat-filled pastas or casserole-type
dishes
Pasta primavera (with sauteed garden
vegetables), grilled chicken or fish with a side of
pasta or vegetables
Pasta with butter or cream sauces (such as
Alfredo or Carbonara sauce)
Pasta with tomato-based sauces (marinara,
Bolognese, red clam, or puttanesca)
Any scallopine or parmigiana (floured, fried and
baked with cheese) dish
Marsala and piccata dishes
Italian pastries such as cream cake
Italian ices, sorbet, or gelato (milk-based)
Eating Healthy on a Budget
Eating Healthy on a Budget

Read grocery ads before shopping!


Get organized!


Plan out your meals for the week, make a list of the items you will
need, and stick to it!
Know where to look for deals!



Plan your meals around what’s on sale
More expensive items are often at eye level
Less expensive items are located on the upper and lower shelves
Give the generic brand a try!

Most are much less expensive and similar quality to the name brand
products
Eating Healthy on a Budget

Reconsider convenience foods!


Plan to make extra!


Pre-cut fruits and vegetables and individually sized snacks are much
more expensive, and you can do this yourself at home
If you’re making dinner, buy enough to make a double batch and then
use the rest for leftovers or freeze for a quick dinner another night
Choose foods that are in season!


Fresh fruits and vegetables are usually less expensive when they’re in
season
Choose frozen versions of off season favorites
In Season Produce – Northern
California (late May)

Almonds, Apples, Apricots, Apriums, Artichokes ,
Arugula, Asian Greens , Asparagus, Avocado, Basil,
Beans, Beets, Bell Pepper, Blackberries, Blueberries,
Bok Choy, Boysenberries , Broccoli, Cabbage, Cactus
Pads, Cactus Pears, Cardoons , Carrots , Cauliflower,
Celery, Chard , Cherimoyas, Cherries , Cucumbers,
Dandelion/Chicory Greens, Dates, Eggplant, Endive,
Fava Beans , Fennel , Garlic, Green Garlic , Herbs,
Horseradish, Kale , Kohlrabi , Leeks, Lemons, Lettuces,
Loquats, Mushrooms , Mustard Greens, Nectarines,
Nettles , Olives , Onions , Oranges, Peaches, Peas,
Peppers, Pistachioes, Plums, Pluots, Potatoes, Purslane,
Radicchio , Radish , Rapini , Raspberries, Rhubarb,
Scallions, Shallots , Spinach, Strawberries , Summer
squash, Tayberries, Tomatoes, Walnuts
Natural Resources Defense Council. www.nrdc.org
Eating Healthy on a Budget

Do the math!


Learn the tricks of the trade!



Compare product cost per ounce to make sure you’re getting the best
deal
When a store advertises a special (such as 10 yogurts for $10), you
don’t have to buy the number of items they’re advertising
Only buy what you need!
Watch the register!

Make sure the cashier rings up your purchases correctly, including sale
discounts and coupons
Final Thoughts…



Eating a “healthy diet” means having variety,
moderation, proportionality, and balance in your
food choices (and your lifestyle)!
This is possible to achieve in the real world, but
it takes knowledge, planning, and consistency!
The benefits of “eating right and exercising” will
pay of now and for years to come!
Thank you for listening!
Any questions?