2. How can you shave 100 calories from your diet Remove skin from chicken Use skim milk instead of whole milk Use mustard instead of mayo Remove cheese from a hamburger All of the above
5. Healthy Eating IS Feeling great Having more energy Keeping yourself as healthy as possible NOT Strict nutrition philosophies Staying unrealistically thin Depriving yourself of the food you love
6. Healthy eating begins with learning how to “eat smart”- It’s not what you eat, but how you eat.
7. Finding a Healthy Balance Get at least 150 of moderate Or 75 minutes of vigorous physical activity each week You may need more activity to lose weight or keep off weight you’ve lost (up to 300 minutes or more of moderate – or 150 minutes Between the Calories you eat And Those you burn
8. Set yourself up for success (Lifestyle Changes) Simplify Start slow and make changes to your eating habits over time Every change you make to improve your diet matters
9. Simplify Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, varitety and freshness – then it should be easier to make healthy choices. Focus on finding food you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious.
10. Start Slow/Make Changes Over Time Trying to make your diet healthy overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan. As your small changes become habit, you can continue to add more healthy choices to your diet.
12. People often think of healthy eating as an all or nothing proposition, but a key foundation for any healthy diet is MODERATION. Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body
13. MENTAL BLOCK??? Trying not to think of certain foods as “off limits.” When you ban certainfood groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation.
14. Smaller Portions??? When eating out, choose an Appetizer instead of an entrée. Split a dish with a friend OR Order off the kids menu At home, use a smaller plate. A serving of meat, fish or chicken. Should be the size of a deck cards. A teaspoon of oil or salad dressing is about the size of a matchbook. And a slice of bread should be the size of a CD case.
15. It’s not just what you eat, it’s how you eat: Take time to chew your food and enjoy mealtimes Listen to your body Eat breakfast, and eat smaller meals throughout the day.
16. Replace High Calorie Foods with Low Calorie Foods Greens Sweet vegetables Fruits
17. Eat healthy Carbs and Whole Grains Make sure you’re really getting whole grains. Be aware that the words stone-ground, multi-grain, 100% wheat, or bran, don’t necessarily mean that a product is whole grain! Look for the new Whole Grain Stamp. (If there is no stamp look for the words “whole grain” or “100% whole wheat” and check the ingredients
18. FIBER (20-20 grams a day) Found in Fruit Vegetables Whole grains Helps you feel full faster and longer. Keeps your blood sugar stable
19. Enjoy Healthy Fats & Avoid Unhealthy Fats Healthy Fats Plant oils like canola oil, peanut oil, and olive oil. Avocados, nuts (like almonds, hazelnuts, and pecans) and seeds (such as pumpkin, sesame). Polyunsaturated fats, including Omega-3 and Omega-6 (found in fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements; other sources are unheated sunflower, corn, soybeans, and flaxseed oils and walnuts)
20. Reduce or Eliminate from your diet Saturated fats Red meats and whole milk dairy products Trans fat Vegetable shortenings, Margarines Crackers Candies Cookies Snack foods Fried foods Baked goods Other processed foods
21. Limit Sugar, Salt, and Refined Grains Sugar Salt Fiber –Rich Diet Refined starches
26. Does your health prevent you from being physically active? Yes No
27. Think about the moderate activities you do when you are not working. Moderate activities include walking, bicycling, vacuuming, gardening, or anything else that causes some increase in breathing or heart rate.
28. In a usual week, do you do moderate activities for at least 10 minutes at a time? Yes No
29. How many days per week do you do moderate activities for at least 10 minutes at a time? Once Twice Three Four Five Six Seven
30. On days when you do moderate activities for at least 10 minutes at a time, how much total time per day do you spend doing these activities? 10-20 20-30 30-40 40-50 50-60
31. Now, think about the vigorous activities you do when you are not working. Vigorous activiteis include running, aerobics, heavy yard work, or anything else that causes large increases in breathing or heart rate.
32. In a usual week, do you do vigorous activities for at least 10 minutes at a time? Yes No
33. How many days per week do you do these vigorous activities for at least 10 minutes at a time? Once Twice Three Four Five More than Five times
34. On days when you do vigorous activities for at least 10 minutes at a time, how much total time per day do you spend doing these activities? 10-20 20-30 30-40 40-50 50-60
36. When you are at work, which of the following best describes what you do? Mostly sitting or standing Mostly walking Mostly heavy labor or physically demanding work
37. How often do you visit the parks or playgrounds... Less than once a week Once a week Several times a week Once a day Rarely/Never
