1. Eating Your Way to a
Healthier You: From Your
Kitchen to the Restaurant
Sabrina Candelaria, MPH, RD, LD/N
Miller School f Medicine- U i
Mill S h l of M di i University of Mi i
it f Miami
Department of Pediatrics/ UWellness Center

2. Health & Eating

3. Problem Areas
• Preparing foods at home
• Grocery shopping
• Food labels
• Eating out

4. Preparing Foods at Home
PROS CONS
• YOU control what is • Involves planning ahead
in your food
y of time
• -Availability of ingredients
YOU can control
y
your p
portion size -Grocery shopping
Grocery
• Greater ease of • Time consuming
weight management -Food preparation
• $$ Cost effective (marinating, chopping)
-Clean up
Clean

5. Eating Healthy at Home: What
Does It Take?
Healthy Cooking Strategies
• Making your meals more “Heart Healthy”
• Loading up on healthy foods
• Equipping your kitchen with tools for
healthy cooking

6. Tips For Healthy Cooking
()
(1) Adopt Healthier Cooking Methods
p g
• Roast
• Bake
• Braise/stew
• Grill/broil
• Sauté
S té
• Steam
• Stir-fry
• Microwave

7. Tips For Healthy Cooking
(2) Fresh fruits and vegetables are ideal but not always
ideal,
available. Preservation methods such as canning
make foods high in sodium and sugar.
 “Low-sodium” varieties
 Foods packed in water instead of oil
 Frozen fruits and vegetables (↓ sodium)
(3) Prepared seasonings are typically loaded with
sodium.
 Salt-free seasonings Citrus zest
g
 Fresh herbs & spices Lemon juice

8. Tips For Healthy Cooking
(4) Make the most of time spent cooking.
Prepare more food than you will eat in one sitting
Additional servings can be refrigerated (24 hours) or
frozen for future use
Saves time and energy
(5) Keep your pantry stocked with foods for quick and
easy use.
Low sodium tomato sauce broths soy sauce lemon
sauce, broths, sauce,
juice
Cooking wine (red & white)
Vegetables packed i water ( li
t bl k d in t (olives, artichokes)
ti h k )
V
Pre-chopped or minced garlic

9. Tips For Healthy Cooking
(6) Lighten up your recipes by substituting fat &
cholesterol sources with healthier alternatives.
Use non-stick cooking spray instead of butter or oil
FYI: ½ cup of butter (1 stick)= 815 calories, 58 grams
of saturated fat, and 244 grams of cholesterol
- 1 oz. of oil ~2 Tbsp.= ~250 calories
oil= 2 Tbsp. 250
Replace the butter in your baking with fruit purees such
as bananas, applesauce & prunes (reduces calories & fat;
adds fiber)
When a recipe uses more than 1 egg, lower cholesterol
by replacing at least 1 whole egg with 2 egg whites.
-Replacing at least one whole egg  ~35 calories, 5
grams of fat, and 212 grams of cholesterol

10. Tips For Healthy Cooking
Use fat free or 1% milk instead of whole milk or 2% milk
fat-free
in your recipes.
Substitute low fat yogurt, sour cream, or cottage cheese
for regular sour cream and mayonnaise in dips and
dressings.
(7) Substitute white bleached flour products with whole
grain alternatives to boost your fiber intake.
Use whole grain starches (bread, rice, pasta, couscous,
quinoa, bulgur spelt, amaranth,
quinoa bulgur, spelt amaranth flaxseed meal
meal,
buckwheat)
Use unbleached, whole wheat flour when baking
-1 cup of white, bleached flour= 3g fiber
1 white
-1 cup of unbleached, whole wheat flour= ~15g fiber

11. Tips For Healthy Cooking
(8) For recipes using chocolate:
add tablespoons of cocoa powder and 1 t bl
 dd 3 t bl f d d tablespoon
of vegetable oil in place of 1 ounce of baking chocolate
(or 1 square). This simple substitution can spare you
~6-7 grams of saturated fat.
(9) Keep tools on hand for healthy food preparation.
Non-stick cookware
Kitchen-sized grill ware
-Range top grill pan
-George Foreman® grill
Garlic press
Citrus zester
Food processor
Cookware for steaming (double boiler, steam basket)

12. Grocery Shopping

13. Grocery Shopping Strategies
(1) Plan meals in advance to save money, energy, and
time.
Include foods needed for all meals and snacks to
avoid buying more than y need.
yg you
Post a grocery list on the refrigerator to keep track of
foods as you run out.
(2) Avoid shopping when you are hungry or thirsty.
Leads to impulsive choices
(3) Fill your cart with the healthiest choices in each
food group (MyPyramid guidelines).
Whole grains, whole fruits and vegetables rich in
g , g
color, non-fat & low fat dairy, lean meats, poultry, fish,
beans, and nuts.

14. Grocery Shopping Strategies
()
(4) Use food labels as a guide to healthy choices.
g y
-Total calories
-Serving sizes
-Saturated & trans fat
-Sugar
-Sodium
S di
-Fiber
(5) Make the Produce Section your first stop; spend the
most time in this section.
Choose foods rich in color (more variety the better)
variety,
Buy precut fruits and veggies for convenience

15. Grocery Shopping Strategies
()
(6) Start your j
y journey on the p
y perimeter of the store
where the fresh and more nutrient-rich foods are
kept: produce, dairy, meat, fish.
Junk foods
J k f d are typically placed i th center of th store
t i ll l d in the t f the t
(7) Choose real, whole, natural foods more than
processed foods.
df d
-More nutrients, fewer preservatives, sodium, and sugar
(8) Pay attention to ingredients on labels; limit/avoid
foods with more than 5 ingredients, artificial
ingredients, and those you cannot pronounce.
g , y p

16. Food Label Lingo
US FDA, “How to Use Understand and Use the Nutrition Facts Label”
5%DV or less is
low
20%DV or more
is high

17. Health-related Claims
FDA Guidelines
• Low calorie – Less than 40 calories per serving.
• Low cholesterol – Less than 20 mg of cholesterol and 2
gm or less of saturated fat per serving.
• Reduced – 25% less of the specified nutrient or calories
than the
th th usual product.
l dt
• Good source of – Provides at least 10% of the DV of a
particular vitamin or nutrient per serving.
• Calorie free – Less than 5 calories per serving.
• Fat free / sugar free – Less than 1⁄2 gram of fat or sugar
per serving.
• Low sodium – Less than 140 mg of sodium per serving.
• High in – Provides 20% or more of the Daily Value of a
specified nutrient p serving.
p per g
• High fiber – 5 or more grams of fiber per serving.

18. Food Labels: % Daily Value
■ Daily Values are average levels of nutrients for a person
eating 2,000 calories a day. A food item with a 5% DV
means 5% of the amount of fat that a person consuming
2,000
2 000 calories a day would eat
eat.
■ Remember percent DV are for the entire day not just for
one meal or snack.
■ You may need more or less than 2,000 calories per day.
For some nutrients you may need more or less than
100% DV.
Source: A
S American Dietetic Association Nutrition Fact Sheet: Get Smart-
i Di t ti A i ti N t iti F t Sh t G t S t
Get the facts on food labels, 2006.

19. Food Label Info
U.S. Food and Drug Administration
Nutrition Facts Label
http://www.cfsan.fda.gov/~dms/fdnewlab.html
http://www cfsan fda gov/~dms/fdnewlab html

20. Dining Out
“Key to dining out healthier is to have a
Key
plan of attack before you get there”

21. Dining Out Healthy
()
(1) Remember that food does not have to lack taste and
flavor in order to be healthy.
(2) Always remember: the more you are served, the
more you will eat.
Share an entrée
Ask to h
A k t have half your plate wrapped “t go” b f
h lf lt d “to ” before
being brought to the table
(3) Eating more calories than you burn leads to weight
gain; 1 lb fat= 3500 calories.
Cutting out 10 calories/day= 1 p
g y pound of fat lost/1 y
year
Cutting out 100 calories/day= 10 pounds lost/1 year
Find ways to make small changes you barely notice

22. Dining Out Healthy
(4) Leave the rules of the past, where they belong…
…in the past.
Finishing everything on your plate
You need to “get your money’s worth”
get money s worth
Don’t make a scene in public (asking wait staff
questions/making requests)
Don’t l
D ’ play with your f d (bl i f d to remove oil,
ih food (blotting food il
removing skin, scraping off breading)
(5) Don’t assume salads are always the best choice
Don t
High fat/calorie dressings boost up calories quickly
(6) Skip the bread basket or help yourself to one
basket, or,
serving and ask for the rest to be removed from the
table

23. Dining Out Healthy
(7) Ask for dressings and sauces to be served “on the
on
side”. Be assertive when ordering. (1 oz. oil= ~2
Tbsp= ~250 calories)
**DO NOT BE AFRAID TO ASK QUESTIONS**
(8) Don’t be afraid to order appetizers as your entrée or
entrée,
ask for the luncheon portion at dinner.
Add a side salad or non-creamy soup to add bulk.
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(9) If you are not taking leftovers, ask for your plate to be
removed immediately.

24. Dining Out Healthy
(10) Red flag terms on a menu:
g
()
• Fried
• Crispy
•CCreamy
• Buttery
• Pan-fried
Pan fried
• Hollandaise
• Creamed
• Au Gratin
• In a Butter, Cream, or Cheese Sauce
• In its own gravy
• Casserole
• Escalloped

25. Bran Muffin Breakfast Sandwich
420 calories, 20 grams of fat 300 calories, 12 grams of fat

26. Chicken Caesar Salad Grilled Chicken Breast Salad
900 calories, 60 grams of fat
900 calories, 60 grams fat 400 calories, 20 grams fat

27. Turkey Burger
Tk B Sirloin St k
Si l i Steak
850 calories 50 grams of fat
calories,
850 calories, 50 grams fat 350 calories, 20 grams fat

28. TAKE HOME POINTS
• Foods do not have to be tasteless in
order to be healthy
• Try not to deprive yourself of the foods
you love
• Learn to plan ahead (shopping,
restaurant eating)
• Slow it down (enjoy the experience of
eating)
• Set yourself up for success
• Find ways to make changes that you
barely notice (“no big deal”)

29. Recommended Reading
“Mindless Eating: Why We Eat More Than We Think”, Brian Wansink
PhD, 2006.
“What To Eat”, Marion Nestle, PhD, 2006.
“Eat This Not That: Thousands of Simple Food Swaps That Can Save
You 10, 20, 30 pounds or More!”, David Zinczenko, Matt Goulding,
2008.
“Dr. Jo’s Dining Lean: How to eat healthy when you’re not at home”, 3rd
edition, Joanne V. Lichten, RD, PhD, 2007. (www.drjo.com)
“American Dietetic Association Complete Food and Nutrition Guide”,
Roberta Larson Duyff, MS, RD, FADA, CFCS, John Wiley & Sons, 2002
“Intuitive Eating”,
“I t iti E ti ” 2nd edition, E l T ib l MS RD and El
diti Evelyn Tribole, MS, d Elyse R
Resch,
h
MS, RD, FADA, St. Martin’s Griffin, 2003

30. Online Resources
• American Dietetic Association
www.eatright.org
• American Heart Association
www.aha.org
• USDA Dietary Guidelines for Americans
www.mypyramid.gov
• Centers for Disease Control and Prevention
“Fruits and Veggies More Matter”
www.fruitsandveggiesmatter.gov/
www fruitsandveggiesmatter gov/