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