Registered Dietitian Chris Nixon goes over 10 basic rules for a healthier nutrition regiment in her presentation, “Eat Good, Look Good, Feel Good: 10 Healthy Eating Habits.”

1. Welcome to Webinar Wednesday!
“Eat Good, Look Good, Feel Good:
10 Healthy Eating Tips”
Copyright Kelsey-Seybold Clinic 2016

2. Today’s Presenter
• Registered Dietitian for Kelsey-
Seybold
• Practices at the Katy Clinic
• Has been with Kelsey-Seybold
since March 2012
• Her favorite part of outpatient
nutrition is helping dispel nutrition
myths as well as encouraging
patients to make healthful lifestyle
changes.
Chris Nixon, RD
Kelsey-Seybold
Katy Clinic
Copyright Kelsey-Seybold Clinic 2016

3. 10 Healthy Eating Tips
1. Fiber, fiber, fiber!
2. Fish
3. LOTS of water
4. Salads before meals
5. Limit the sugar
6. Portion control
7. Cook more, eat out less
8. Fruits and vegetables
9. Snack healthy, and often
10. Cut out “bad” fats
Copyright Kelsey-Seybold Clinic 2016

4. • Fiber can be found in many different
foods:
– Cereals (whole grain), Legumes, Grains,
Nuts and seeds, and even fruits and
vegetables
• 3 easy tips to follow for more fiber:
1. Switch from white bread to whole
wheat
2. Snack on berries - A cup of raspberries
has 8 grams, about twice that of a slice
of whole-wheat bread. Blackberries
have 7 grams per cup.
3. Eat an apple - It has 3 to 5 grams
depending on the size.
Copyright Kelsey-Seybold Clinic 2016

5. Fish
• You should eat about 8 oz of seafood a week.
– A drained can of tuna = about 3-4 ounces
– Salmon steak = about 4-6 ounces
– 1 small trout = about 3 ounces
• Shellfish counts too!
– Oysters, mussels, clams, and calamari (squid) all supply
healthy omega-3s. Try mussels marinara, oyster stew,
steamed clams, or pasta with calamari
• 3 tips to incorporate fish into your diet:
1. Keep it lean and flavorful! Try broiling, grilling, roasting or
baking your fish
2. Get creative! Try different recipes like salmon patties,
shrimp stir fry, grilled fish tacos or clams with whole-
wheat pasta
3. Put it on a salad or sandwich! Top a salad with grilled
scallops, shrimp, or crab in place of steak or chicken. Use
canned tuna or salmon for sandwiches in place of deli
meats, which are often higher in sodium.
Copyright Kelsey-Seybold Clinic 2016

6. Water
• You should be drinking 6-8 8 oz. glasses a day
• Water won’t add extra calories or sugar to
your diet compared to soda, energy, sports
and other sweet drinks
• 3 Pros to drinking more water:
1. A “thrifty” option – water is usually easy on the
wallet, or you can save money by drinking it
from the tap at home.
2. Convenient! Fill a reusable water bottle and
throw it in your bag to have your drink on the
go!
3. Drinking water can help you manage your
calories. You should drink water with and
between your meals to help keep liquid calories
to a minimum.
Copyright Kelsey-Seybold Clinic 2016

7. • Eating a salad before lunch or
dinner can help keep you from
overeating by curbing your
appetite and giving you a sense
of “being full” sooner than
expected.
• 3 Tips to help incorporate salad in to your diet:
1. Mix it up! Toss in shredded carrots,
strawberries, spinach, watercress,
orange segments, or sweet peas for a
flavorful, fun salad.
2. The more color the better! Brighten your
salad by using colorful vegetables such
as black beans, sliced red bell peppers,
shredded radishes, chopped red
cabbage, or watercress.
3. Incorporate a new salad at every meal.
Copyright Kelsey-Seybold Clinic 2016

8. Limit the Sugar
• Decreasing sugar can actually increase your
energy by minimizing the highs and lows that
sweets trigger.
• “Sugar highs” have even been known to
contribute to road rage.
• “Sugar lows” can cause blackouts among
people with diabetes.
• 3 Tips to reduce your sugar intake:
1. Have a smaller portion of a sweet treat.
2. Buy unsweetened or no sugar added foods and
drinks
3. Add more flavor! Try vanilla extract or other
spices instead of sugar.
Copyright Kelsey-Seybold Clinic 2016

9. Portion Control
• Your portions at each meal do not need to be any
specific amount-but to stay within your energy
needs, the total amount you eat each day should
match the total amount recommended for each
food group.
• Calorie intake varies for each person, depending
on their height, weight, age and activity level.
• You can calculate your calorie intake per day and
learn more at choosemyplate.gov
• 3 tips help you better portion control:
1. Use smaller plates and cups.
2. Pay attention to your feelings of hunger! Stop
eating when you are satisfied, not full.
3. Start by eating half of what’s on your plate, stop
a moment and decide if you want to eat more.
You can always save some for later!
Copyright Kelsey-Seybold Clinic 2016

10. • Eat at home more often so you can
better control what you’re eating.
• If you eat out, choose the healthier
option such as baked chicken instead
of fried chicken.
• 3 tips to help you eat in more:
1. Try new, fun recipes!
2. Once or twice a week invite friends
or family over to share a meal with.
3. Prepare meals in advance for the
week.
Copyright Kelsey-Seybold Clinic 2016

11. Fruits and Vegetables
• You should be eating 5 – 13 servings
of fruits and vegetables per day
depending on age, gender, physical
activity and overall health
• 3 tips to help you eat more fruits and
veggies:
1. Make half of your plate fruits and
vegetables.
2. Plan some meals around vegetables or
fruit being the main dish, ex: vegetable
stir-fry or soup.
3. Stir fruit (berries, dried fruit, banana
slices) into your cereal yogurt or
oatmeal for breakfast.
Copyright Kelsey-Seybold Clinic 2016

12. Snack Healthy and Often
• Snack in between meals to help
boost your metabolism.
• Snack should be healthy, i.e. a
handful of nuts, a piece of fruit,
slices of vegetables.
• 3 tips to help you snack more
healthy:
1. Focus on Protein! Grab some Greek
yogurt, string cheese or a hard-boiled
egg. A glass of low-fat or fat-free milk
is a great way to drink a healthy
snack.
2. Stay away from sugar. Swap out your
cookies, pastries and candies for
more healthy food options to have
on hand.
3. Make a fruit smoothie!
Copyright Kelsey-Seybold Clinic 2016

13. Cut Out “Bad” Fats
• Good fats:
– Monounsaturated Fats (avocados, olives, nuts)
– Polyunsaturated Fats(walnuts, sunflower,
sesame, and pumpkin seeds, fatty fish i.e.
salmon, tuna, trout, sardines)
• Bad Fats:
– Trans Fat (fried food, hydrogenated oils, pre-
mixed products i.e. cake mix, packaged snack
food)
– Saturated Fat (animal products, tropical oils,
etc.)
• 3 Tips to help eliminate bad fats from your
diet:
1. Replace the bad fats (processed and fried
food) with good fats (fish, olive oil, nuts)
2. Eat omega-3 fats everyday.
3. Choose your cooking oils carefully.
Copyright Kelsey-Seybold Clinic 2016

14. Questions
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15. Sign Up for Our Next Webinar!
“Surviving the Great Outdoors: 4 Things to
Consider for Allergy Season”
Wednesday, April 6, 2016
Noon to 12:30 p.m.
Go to kelsey-seybold.com/webinar to register
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Lyndall Harrison, MD
Kelsey-Seybold
Main Campus
Copyright Kelsey-Seybold Clinic 2016