HEALTHY HABITS FOR LIFE A Common Sense Approach to Healthy Living

Gradual Permanent Lifestyle Changes will lead to:  Life long eating and activity habits  Higher energy levels  Decreased health risks  Long term weight control and maintenance

The Truth About Diets  Diets are unhealthy  Diets lead to weight gain  The cost of dieting is high  Looking good involves more than dieting  The dieting cycle can be broken  Authors rely on our lack of scientific knowledge of weight management to sell their books.

Weight Management that Works  Slow weight loss (1-2 pounds/week)  Balanced eating plan  Regular physical activity  Skill building for life  Credible author/ peer reviews  The challenge is achieving permanent, not temporary weight loss

Learn to Love & Accept Yourself Your genetic makeup is what makes you unique

Learn to Love & Accept Yourself: Accept Your Individuality  Look you best now  Put the scales away  Beauty comes in many sizes  Deflate your saboteurs  Project a confident you  Be your own best friend

Making Time for Me Remember, only when you take care of yourself can you truly take care of others. You need to be well-fed, well-rested, well-supported and in good physical shape.

Make Peace with Food: Begin Eating Intuitively  Legalize all foods  Listen to your hunger –The hunger scale  Stop when you are full

Take Control of Emotional Eating: Eating is one of the most emotionally charged experiences we have in our lives.

Take Control of Emotional Eating: Coping  Do you feel hunger?  If yes, then eat.  If no, what are you feeling?  What are your options other than eating?  Nurture yourself

Eat Well: A Healthy Approach to Eating  Healthy Weight  Healthy Eating  Your Lifelong Eating Plan  The News on Nutrients

Healthy Weight  Genetic makeup  Metabolic rate  Body composition  Activity level  Food choices  Current health problems

Body Mass Index 18.6 or lessUnderweight Normal Overweight 30 or moreObese

Healthy Eating  Base your lifelong plan on guidelines from MyPyramid  Maintain a healthy relationship with food  Avoid the “good food/bad food” mentality  Remember moderation and variety in all your food choices

MyPyramid

Your Lifelong Eating Plan Eat Well for the Health of It  Assess your current eating habits  Compare them to MyPyramid  Create your own eating plan

Estimated Daily Calorie Needs Calorie Range AgeSedentary Active Female Males

Create Your Eating Plan: Going Further  Basal Metabolic Rate (BMR) ___ (wt in pounds) x ___ (10 woman, 11 man) =____ calories for basic energy needs (BMR)  Calorie Needs for Physical Activity ___ calories for BMR x ___ activity # = ____ calories for activity

Create Your Eating Plan: Going Further  Calorie Needs for Digestion and Absorption BMR calories + activity calories x 0.1 = ____ calories for digestion & absorption (D&A)  Total Calorie Needs BMR calories + activity calories + D&A calories =___ Total

Your Healthy Eating Plan The secret to lifelong health is to form a healthy daily eating pattern, not a regimented routine.

MyPyramid Recommendations Food GroupDaily Amount of Food Grain5 oz.-eq.6 oz.-eq.8 oz.-eq. Vegetable1½ cups2½ cups3 cups Fruit1½ cups2 cups Milk2 cups3 cups Meat & Beans4 oz.-eq.5½ oz.-eq.6½ oz.-eq. Oils4 tsp.6 tsp.7 tsp. DC

The News on Nutrients Carbohydrates  Benefits: – Energy – Fiber: Soluble and Insoluble  Sources: grains, cereals, fruits, vegetables. legumes

The News on Nutrients Fiber –Recommendation: 14 g fiber for every 1000 calories consumed  Maintains proper bowel function  Decreases the risk for heart disease and some cancers  Moderates blood glucose levels  Lowers your calorie intake by helping you to stay full longer

The News on Nutrients Protein  Strengthens blood  Builds and maintains muscle and body structure  Sources: meat, fish, poultry, eggs, dried beans (including soy), lentils, nuts and seeds

The News on Nutrients Fat  Energy  Satiety  Adds the flavor to food

Defining the Fats  Monounsaturated  Polyunsaturated  Saturated  Omega-3 Fatty Acids  Trans Fatty Acids

A Word About  Vitamins  Minerals –Calcium –Iron  Phytochemicals

Are you getting enough? Water: ????

Pleasurable Eating  Give yourself permission to eat the foods you like.  Savor foods as you eat them.  Make eating more enjoyable.  Eat when you are hungry; stop when you’re full.  If you love it, savor it. If you don’t love it, leave it.

Breakfast, Lunch, Dinner, and Snack Ideas  Breaking the Breakfast Barrier.  Making the Most of Lunchtime.  What’s for Dinner  Smart Snacking Makes Sense

Breaking the Breakfast Barrier  Breakfast is the most important meal of the day.  Include at least three food groups at breakfast. – example: yogurt, fruit, granola

Breaking the Breakfast Barrier  Breakfast on the go –example: bagel with peanut butter and banana  Breakfast-at-home –example: English muffin with cheese and fruit salad

Making the Most of Lunchtime  Remembering to eat mid-day will help you avoid becoming over-hungry.  Include food sources of carbohydrate, protein, and fat.

Making the Most of Lunchtime  Grab and Go lunches –Example: bagel sandwich with turkey, cheese, cucumber, tomatoes, and mustard. Add an apple and a few chips for crunch.  At Home Lunches –Example: baked potato with chili and cheese; pear slices; and fruit bar cookies.

What’s for Dinner: Planning Tips  Review your menu options  Plan a shopping list for “extras” or meals  Use time saving appliances  Plan for left-overs

Quick and Easy Dinner Ideas  Pasta or Rice  Evening Breakfast  Food Bars: Baked Potato, Taco/Burrito or Salad  Pizza

Smart Snacking Makes Sense  Listen to your body.  Do not forget the protein.  Keep snacks handy.  Remember moderation.

Grocery Shopping for a Healthier You  Keep variety and MyPyramid in mind.  Shop the perimeter of the store  Read those food labels  Be prepared to shop  Be an informed shopper

Reading Food Labels  Serving Sizes  Nutrient Information  Calories per Gram  % Daily Value  Trans Fat  Rounding  Nutritional Claims

Shopping Hand in Hand with MyPyramid

Breads, Cereals, Rice and Pasta  Look for whole grain products –B-vitamins –Fiber –Low in fat

Fruits and Vegetables  Great sources of –Vitamins –Minerals –Fiber  Variety is the key!

Dairy Products  Great source of –Calcium –Protein –Vitamin D  Many lowfat and fat free products available

Meat, Poultry, Fish, Dry Beans, Eggs and Nuts  Pay attention to portion size and fat content  Excellent source of: –Protein –Iron –Zinc –Vitamin B-12

Oils and Fats  Pay attention to the type and amount you choose  Great source of –Vitamin E –Essential fatty acids –Energy

Keeping a Well Stocked Room or Fridge

Healthy Eating on the Run  Plan your day  Keep food handy  Plan ahead  Get moving

Nutritious Restaurant Eating  Size up portion sizes  Leaner cuisine  Order you way  Avoid overeating  Bon Appetit

Fast Food Tour of Restaurants: Fast Food  Nutrition information is often posted  The menus are fairly standard from franchise to franchise  Beware of value-added meals The Good News:

Pizza  Choose your own sauce and toppings  Start your meal with a small salad  Easy nutrient rich meals The Good News:

Deli Shops  One sandwich is usually enough for two  Add broth based soup  Add a small salad The Good News:

Mexican  Asada (grilled)  Veracruz-style (tomato sauce)  Salsa Verde (green chile sauce)  Mole Sauce (chili-chocolate sauce)  Soft tortillas  Entrees topped with lettuce and tomatoes The Good News: Healthy choices

Italian  Vegetable based entrees  Family style service lets you choose your own portion size  Flavorful tomato based sauces The Good News:

Asian  Rice is the cornerstone of the menu  Low fat meat and vegetable side dishes  Fortune cookies make a great dessert The Good News:

Maintaining Lifelong Habits

 Small daily decisions will lead to long term habits  Pat yourself on the back  Deal with set backs  Take care of yourself  Enjoy yourself

Thank you! Jennifer M. Doane, MS, RD, LDN, ATC Advantage Nutrition & Wellness