Healthy Eating 2015
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Healthy Eating
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Healthy Eating 2015
- 1. Eat to Live Presenters: Community Engagement Staff Lindy Pfingsten & Cheryl Stitt
- 2. Keep a Food Log Recording=Responsibilit y Eating patterns & Food jags Keep track of calories Lie to ourselves Tools www.myfitnesspal.com www.livestrong.com www.fitday.com Applications Myplate Calorie Tracker Myfitnesspal Loseit
- 3. Grocery Shopping Make list & stick to it Don’t go shopping hungry Shop the perimeter 5 Ingredient rule Should be able to pronounce names Eliminate at check out
- 4. Stay Full Longer How To Eat For Satiety? Fresh fruits, vegetables and whole grains More salads and raw vegetables Eat larger portions of lower calorie foods Choose items with 3 grams of fiber or more
- 5. Consume Healthy Diary Products
- 9. Eat Several Small Meals Daily Skipping meals=Slow metabolism Survival mode Fight Factor Weight loss comes mostly from water and muscle.
- 10. Practice 90/10 Rule 90% healthy 10% unhealthy choices 7 days X 6 meals per day=42 meals per week 10%=4.2 treat meals 90%=38 meals healthy
- 11. Focus on Nutrient Density 10 Gummy Bears have 85 calories no fat no fiber no vitamins & minerals 1 cup of raw cherries 85 calories 3 grams of fiber 18 mg of calcium 262 mg of potassium 250 mg of vitamin A vitamins and minerals
- 12. Food forThought It’s tempting to lump foods into “good” and “bad” categories.
- 13. Questions
- 14. Thankyou
Editor's Notes
- Recording food intake forces us to take responsibility and face our food choices. A food journal can help us to identify when and why we eat and help us to learn more about our eating patterns. Ex. If our diets are primarily made up of carbs then we tend to crave more carbs and the cycle continues. By paying attention the amount of protein, fat and fiber we eat we can see whether or not our diets are properly in proportion. Keeping a food record can help us to keep track of the amount of calorie we take in, because ignorance is bliss.
- Make a list before hand and stick to it. Don’t go shopping on an empty stomach, otherwise you will find yourself putting things in the cart you know you shouldn’t. Shop the perimeter of the grocery store, where fresh foods like fruits and vegetables, dairy, meat and fish are usually located. Avoid the center aisles where junk food lurk Avoid foods that contain more than five ingredients, artificial ingredients, or ingredients you can’t pronounce At the checkout do a final check to make sure that you didn’t put something into your basket that you know doesn’t belong there in order to help you to achieve your goals.
- How To Eat For Satiety? Ways to include more fresh fruits, vegetables and whole grains in your diet: Add berries or banana slices to your morning bowl of cereal Consume more salads and raw vegetables Take along fresh vegetable slices as a snack on-the-go Use fresh herbs and spices to season foods instead of sauces, butter, or cheese Choose a variety of foods including items that may be new to you Eat larger portions of lower calorie foods Read food labels for fiber content and try to choose items with 3 grams of fiber or more
- Dairy products are our best source of calcium. They are also a good source of certain vitamins and protein. Calcium is the most abundant mineral in the human body. your body uses calcium every day to: make and keep your bones and teeth healthy. Help your muscles relax and contract. Aid in blood clotting And, it may help reduce the risk of osteoporosis, hypertension, and certain cancers.
- When eating out ask your server to box up half your meal, order from the kids menu or just share a meal. When eating at home eat on smaller plates and cook foods that aren’t fried, or require very little oil. Wrap up the leftovers
- When you skip a meal your metabolism slows to conserve your energy. When you lose weight too quickly for a few days, your body thinks it is threatened with starvation and goes into survival mode. It fights to conserve your fat stores, and any weight loss comes mostly from water and muscle.
- Try to make the healthiest choices possible 90 percent of the time. This goal gives your permission to include all foods into your diet. You’ll benefit from variety, while reduce feelings of deprivation.