Eating Healthy : Tools and tips for busy professional

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Eating Healthy : Tools and tips for busy professional

  1. 1. August 16,2011 Presented by: Lindsay Baker, RD, LD Outpatient Oncology Dietitian Georgia Health Sciences Cancer Center Eating Healthy: Tools and Tips for the Busy Professional
  2. 2. Objectives <ul><li>Increase awareness of healthier options when eating out. </li></ul><ul><li>Learn healthy breakfast and lunch ideas. </li></ul><ul><li>Learn how to plan healthy meals/snacks ahead of time when on the go or busy. </li></ul><ul><li>Gain knowledge of what resources to use to find nutrition information on menu items. </li></ul><ul><li>Know how to reduce calories and fat when eating out. </li></ul><ul><li>Become aware of healthy food staples to be purchased at the store. </li></ul>
  3. 3. What are the Facts? <ul><li>Results from the 2007–2008 National Health and Nutrition Examination Survey (NHANES) showed that over two-thirds (68%) of U.S. adults are overweight or obese </li></ul><ul><li>BMI  25 – 29.9 – overweight </li></ul><ul><li>BMI ≥ 30 – obese </li></ul><ul><li>BMI ≥ 40 – morbidly obese </li></ul><ul><li>That was 3-4 years ago… </li></ul><ul><ul><li>Do you think those numbers have gotten better or worse? </li></ul></ul>
  4. 4. What’s Reality? <ul><li>You are busy & on the go </li></ul><ul><li>You need foods that are fast & convenient </li></ul><ul><li>Fast food restaurants are not going to go away </li></ul>
  5. 5. You are in Luck! <ul><li>There are ways to include fast & convenient foods into your day! </li></ul><ul><li>And guess what? </li></ul><ul><li>They can be healthy too! </li></ul>
  6. 6. What Do You Need? <ul><li>A positive attitude </li></ul><ul><li>Willingness to commit to your health </li></ul><ul><li>A small, portable cooler & storage bags </li></ul><ul><li>Support </li></ul><ul><li>Knowledge </li></ul><ul><li>A game plan </li></ul><ul><li>Most importantly… A GOAL! </li></ul>
  7. 7. Did You Know? <ul><li>Restaurant sales were estimated to be $580 BILLION in 2010! </li></ul><ul><ul><li>How much did you contribute? </li></ul></ul>
  8. 8. Friends with Ronald McDonald? <ul><ul><li>Big Mac, Large French Fries & </li></ul></ul><ul><ul><li>Large Coke </li></ul></ul><ul><ul><ul><li>1,350 Calories, 54g Fat, 194g Carbs, 75mg Cholesterol, & 1410mg Sodium </li></ul></ul></ul><ul><ul><li>Chicken Strips (3 pc), Large French Fries & Large Coke </li></ul></ul><ul><ul><ul><li>1,210 Calories, 49g Fat, 172g Carbs, 50mg of Cholesterol, & 1380mg Sodium </li></ul></ul></ul><ul><ul><li>Double Quarter Pounder & Cheese, Large French Fries & Large Coke </li></ul></ul><ul><ul><ul><li>1,550 Calories, 67g Fat, 189g of Carbs, 155mg Cholesterol, & 1750mg Sodium </li></ul></ul></ul>
  9. 9. A Better Choice! <ul><li>Ranch Snack Wrap w/ Grilled Chicken </li></ul><ul><ul><li>270 Calories, 12g Fat, 25g Carbs, 45mg Cholesterol, & 700mg Sodium </li></ul></ul><ul><li>Southwest Salad with Grilled Chicken, w/o dressing </li></ul><ul><ul><li>290 Calories, 8g Fat, 28g Carbs, 70mg Cholesterol, & 650mg Sodium </li></ul></ul><ul><li>Caesar with Grilled Chicken, w/o dressing </li></ul><ul><ul><li>190 Calories, 5g Fat,10g Carbs, 70mg Cholesterol, & 580mg Sodium </li></ul></ul>
  10. 10. South of the Border? <ul><li>Fiesta Taco Salad, w/salsa </li></ul><ul><ul><li>775 calories, 45g of fat, 80g of Carbs, 65mg Cholesterol, & 1480mg Sodium </li></ul></ul><ul><li>Nachos Bell Grande </li></ul><ul><ul><li>770 calories, 42 g of fat, 79g of Carbs, 30mg Cholesterol, & 1050 mg Sodium </li></ul></ul>
  11. 11. <ul><li>Can You Believe It… </li></ul><ul><li>This is Better… </li></ul><ul><li>Italian Combo on Ciabatta </li></ul><ul><ul><li>980 Calories </li></ul></ul><ul><ul><li>41g Fat </li></ul></ul><ul><ul><li>95 g Carbs </li></ul></ul><ul><ul><li>145 mg Cholesterol </li></ul></ul><ul><ul><li>2620 mg Sodium </li></ul></ul><ul><li>Smoked Turkey Breast on Country Bread </li></ul><ul><ul><li>430 Calories </li></ul></ul><ul><ul><li>3 g Fat </li></ul></ul><ul><ul><li>66 g Carbs </li></ul></ul><ul><ul><li>30 mg Cholesterol </li></ul></ul><ul><ul><li>1650 mg sodium </li></ul></ul>
  12. 12. <ul><li>WHEN YOU ARE BUSY AND ON THE GO AND DON’T HAVE THE OPTION TO EAT AT HOME… </li></ul><ul><li>SMALL CHANGES CAN MAKE A </li></ul><ul><li>BIG DIFFERENCE! </li></ul>You Get The Point
  13. 13. Common Pitfalls <ul><li>Breakfast Meetings </li></ul><ul><li>Lunch and Learns </li></ul><ul><li>Vending machines </li></ul><ul><li>Travel </li></ul><ul><li>Lack of planning </li></ul><ul><li>Food fundraisers </li></ul><ul><li>Excessive hunger </li></ul>
  14. 14. Healthy Breakfast Ideas <ul><li>Plain instant oatmeal made w/low or non fat milk. Add walnuts and fresh or dried fruit. </li></ul><ul><li>Make a smoothie with low-fat milk, a banana, peanut butter, and honey. </li></ul><ul><li>Top a multi grain waffle with low-fat yogurt and fruit. </li></ul><ul><li>Whole wheat tortilla with peanut butter and a banana. </li></ul><ul><li>Add ham or turkey and low-fat Swiss cheese to toasted whole wheat English muffin. </li></ul>
  15. 15. What Should You Pack for Lunch?!
  16. 16. Healthy Lunches <ul><li>What should your lunch include? </li></ul><ul><ul><li>Lean/low fat protein paired with complex carbohydrates </li></ul></ul><ul><ul><ul><li>whole grains, beans, nuts, vegetables, fruit </li></ul></ul></ul><ul><li>Sandwiches </li></ul><ul><ul><li>Use whole wheat breads, pitas, or wraps </li></ul></ul><ul><ul><li>Choose lean fillings like sliced hardboiled eggs, tuna fish, reduced fat (2%) cheese or lean meats (turkey, chicken). </li></ul></ul><ul><ul><li>Pile on the healthy toppings! Use assorted greens, sprouts, sliced cucumbers, onions, tomatoes. </li></ul></ul><ul><ul><li>Hummus is a GREAT alternative to mayonnaise. </li></ul></ul><ul><li>Side items </li></ul><ul><ul><li>Fresh fruit </li></ul></ul><ul><ul><li>Vegetables (baby carrots, cherry tomatoes, cucumbers, side salad) </li></ul></ul><ul><ul><li>Low fat string cheese </li></ul></ul><ul><ul><li>Low fat yogurt </li></ul></ul><ul><ul><li>Almonds, walnuts </li></ul></ul>
  17. 17. Quick and Easy Lunch Ideas <ul><ul><li>Black beans, brown rice and salsa, topped with low fat shredded cheddar cheese </li></ul></ul><ul><ul><li>Vegetable Quiche with fruit salad </li></ul></ul><ul><ul><li>Whole-wheat tortilla wrap with hummus, lettuce, sliced tomatoes, feta cheese and black olives, with fat-free yogurt and berries. </li></ul></ul><ul><ul><li>A green salad with chunk light tuna, carrot strips, pepper slices, tomato wedges, red beans, and dried cranberries topped with balsamic vinaigrette. </li></ul></ul><ul><ul><li>A peanut butter and banana sandwich on whole wheat bread; baby carrots and low fat yogurt or glass of skim or 1% milk. </li></ul></ul><ul><ul><li>Whole-wheat tortilla with sliced turkey, sliced low-fat mozzarella cheese, red pepper strips, and lettuce, with fruit salad and baby carrots. </li></ul></ul><ul><ul><li>Cereal with skim or 1% milk and a piece of fresh fruit. </li></ul></ul>
  18. 18. Planning Tips <ul><li>Bring pre-packaged leftovers for lunch </li></ul><ul><li>Put lunch together for the next day while you’re making or after dinner when you’re already in the kitchen. </li></ul><ul><li>Cook in bulk! </li></ul><ul><ul><li>On the weekend, make a big pot of chili, soup, or rice and beans and freeze into individual portions that are ready to take to work. </li></ul></ul><ul><li>Convenience foods </li></ul><ul><ul><li>Frozen meals paired with a side salad, piece of fruit, or low fat yogurt will provide enough calories to keep you feeling full. </li></ul></ul><ul><ul><ul><li>Watch the sodium intake on these meals. Lean Cuisine, Smart Ones, and Healthy Choice tend to have the lowest amounts . </li></ul></ul></ul><ul><li>Keep portable lunch supplies at home. </li></ul><ul><ul><li>wide-mouth thermos </li></ul></ul><ul><ul><li>insulated lunch bag </li></ul></ul><ul><ul><li>reusable containers </li></ul></ul><ul><ul><li>baggies, plastic utensils, napkins and straws </li></ul></ul><ul><li>Bring a reusable water bottle to work to fill up throughout the day </li></ul>
  19. 19. <ul><li>Breakfast </li></ul><ul><li>Lunch </li></ul><ul><li>Whole grain bagels, breads, buns, pitas </li></ul><ul><li>Whole grain cereals, served cold or hot </li></ul><ul><li>Plain Unflavored Oatmeal </li></ul><ul><li>Apples, berries, grapes, bananas </li></ul><ul><li>100% fruit or vegetable juice </li></ul><ul><li>Tomatoes, peppers, mushrooms </li></ul><ul><li>Dried fruits and nuts </li></ul><ul><li>Skim or 1% milk </li></ul><ul><li>Low-fat yogurt, cottage cheese or cheeses </li></ul><ul><li>Eggs </li></ul><ul><li>Peanut butter </li></ul><ul><li>Whole wheat bread, pita bread or sandwich flats </li></ul><ul><li>Romaine lettuce </li></ul><ul><li>Tomatoes </li></ul><ul><li>Cucumber </li></ul><ul><li>Baby carrots </li></ul><ul><li>Bags of apples & oranges </li></ul><ul><li>Light tuna in water </li></ul><ul><li>Sliced ham or turkey </li></ul><ul><li>Low fat sliced cheese </li></ul><ul><li>Hummus </li></ul><ul><li>Healthy frozen entrees </li></ul><ul><li>Low sodium soups </li></ul>Grocery List
  20. 20. BE PREPARED! If eating out is your only option…..
  21. 21. Breakfast Tips <ul><li>Ask for your toast or English muffin dry and use jam/jelly instead of margarine or butter. </li></ul><ul><li>Choose an egg on dry toast instead of scrambled eggs with sausage and hash browns. </li></ul><ul><li>Choose whole wheat toast or English muffin over biscuit. </li></ul><ul><li>Ask for skim or 1% milk for cereal, to drink, or for your coffee or tea. </li></ul><ul><li>Grab a whole wheat bagel and cheese instead of a donut or a regular fat muffin. </li></ul>
  22. 22. Lunch Tips <ul><li>Use low fat-fat free dressing </li></ul><ul><ul><li>Salads </li></ul></ul><ul><ul><li>Sandwiches </li></ul></ul><ul><li>Decrease amount of fried foods </li></ul><ul><ul><li>Order a small size when you really “want” them </li></ul></ul><ul><li>Choose a small diet drink or WATER </li></ul><ul><ul><li>Rather than a large soda FULL of empty calories </li></ul></ul><ul><ul><li>Many restaurants will reduce the price of your meal when you order water. </li></ul></ul><ul><li>Cover your food when you are done </li></ul><ul><ul><li>Put your napkin or place your knife and fork entirely over your plate when you feel comfortably full to signal the waiter </li></ul></ul>
  23. 23. More Tips <ul><li>Replace French Fries with…. </li></ul><ul><ul><li>Side Salad with Low Fat/Fat Free Dressing </li></ul></ul><ul><ul><li>Baked Potato with salsa or broccoli and cheese </li></ul></ul><ul><ul><li>Fruit (now offered at several fast food joints) </li></ul></ul><ul><li>Skip the Sour Cream on Mexican/Potato dishes </li></ul><ul><ul><li>Instead use Salsa or Chili </li></ul></ul><ul><ul><li>Ask if they have a low fat version </li></ul></ul><ul><li>Choose a smaller, simpler hamburger </li></ul><ul><ul><li>Without all the bells and whistles </li></ul></ul><ul><ul><ul><li>a.k.a (Fat & Calories) </li></ul></ul></ul><ul><li>Order a kids meal = Portion Control </li></ul>
  24. 24. Get Educated <ul><li>The nutritional content of some foods may surprise you! </li></ul><ul><li>Check out your favorite restaurants nutritional facts </li></ul><ul><ul><li>beforehand or when you get there </li></ul></ul><ul><li>If you can’t find it…ASK! </li></ul><ul><li>Check the back of the tray covers for info </li></ul><ul><li>Check out… </li></ul><ul><ul><li>www.CalorieKing.com </li></ul></ul><ul><li>Phone Apps </li></ul><ul><ul><li>Nutrition Facts </li></ul></ul><ul><ul><li>Restaurant Nutrition </li></ul></ul><ul><ul><li>Fast Food Calories </li></ul></ul><ul><ul><li>Nutrition Menu - Calorie, Exercise, Weight & Water Tracking </li></ul></ul><ul><ul><li>Most restaurants have a website, so there are no excuses not to know what’s in your favorite foods! </li></ul></ul>
  25. 25. Things to Remember <ul><li>Make yourself a PRIORITY! </li></ul><ul><li>Take care of yourself & the ones around you by making healthy choices. </li></ul><ul><li>Don’t fall victim to excuses </li></ul><ul><li>You have all the tools to succeed </li></ul><ul><li>Hold yourself accountable </li></ul><ul><li>Have a game plan every day </li></ul><ul><li>Know your triggers! </li></ul><ul><li>Avoid self sabotage! </li></ul>
  26. 26. Questions?

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