1. Healthy Food Choices ~ It’s Easier Than You Think! Randi Kant, MS, MPH, CHES, CPT March 27, 2015

2. Dr. Ann Kulzer, MD www.drannwellness.com

3. What Should I Eat? Healthy Fats Monounsaturated EVOO; canola oil; avocados; nuts and seeds Omega-3 fatty acids oily fish; walnuts; canola oil; flax seeds; omega-3 eggs; wheat germ; whole soy foods; small leafy greens

4. What Should I Eat? The 4 “Right” Carbs whole grains beans/peas/nuts/seeds fruits veggies

5. What Should I Eat? The Right Proteins fish ~ especially oily fish: salmon; tuna; mackerel; sardines, herring, lake trout shellfish poultry wild game omega-3 eggs

6. What Should I Eat? The Right Proteins low-fat dairy products beans whole soy foods edamame/tofu/soynuts/soymilk nuts and seeds

7. Drink me! water 100% fruit or vegetable juice 1% or skim milk/soymilk freshly brewed tea coffee alcoholic beverages in moderation no sugary beverages

8. What Should I Limit? Saturated Fat * Limit red meat to ≤ 2 servings/week Use butter sparingly Enjoy low fat dairy products over full fat versions Trans Fats ** – strive to eliminate Processed foods – partially hydrogenated oils cakes/cookies/pastries Shortening Stick margarine * neutral, not toxic ** toxic

9. Now what??? Start where you are Incorporate small sustainable changes Think nutrient density/boosters

10. breakfast whole grain bread oatmeal whole grain cereal Omega 3 eggs avocado beans spinach yogurt soymilk fruit walnuts nut butter chia/flax/hemp seeds

11. breakfast my typical breakfast ● small sustainable changes ●

12. lunch/dinner salmon tuna tofu chicken/turkey colorful veggies dark leafy greens avocado olive oil beans peas fruit edamame whole grain bread/pasta brown rice quinoa

13. lunch my typical lunch ● small sustainable changes ●

14. dinner my typical dinner ● small sustainable changes ●

15. snacks handful of nuts fruit & nut butter yogurt (fruit dip) avocado edamame fruit hummus whole grain pita chips baby carrots soup instant oatmeal brown rice

16. snacks my typical snacks ● small sustainable changes ●

17. Moving forward… What stood out for me today that I’d like to develop and grow? What is eating well connected to in my life that’s important to me? Do I see a next step? What do I need to make these changes?

18. Yogurt Chia Fruit Dips By Monica Servings: 1-1/2+ cups Ingredients 1 cup Greek yogurt 1 tablespoon milled (ground) chia seeds See DIRECTIONS for additional ingredients listed with each dip flavor. Directions Stir dip ingredients together in a bowl until well combined, cover and chill overnight. Serve with sliced apples, orange sections, strawberries, or other fruit. Or, spread on bagels, toast, or muffins. All versions use 1 cup Greek yogurt and 1 tablespoon ground (milled chia seeds) as a base. Here are the additional ingredients for creating six flavors: VANILLA BEAN (& CINNAMON if desired): 1 teaspoon vanilla bean paste (may substitute vanilla extract); 1-2 tablespoons honey; 1/2 teaspoon cinnamon (may omit if you prefer a plain vanilla flavor) MAPLE WALNUT: 3-4 tablespoons maple syrup, 1/4 cup chopped walnuts

19. DOUBLE CHOCOLATE: 1 tablespoon cocoa powder, 1/4 teaspoon vanilla; 1-2 tablespoons honey; 1/4 cup mini chocolate chips, optional (save a few chips to sprinkle on top for garnish) PEANUT BUTTER: 3 tablespoons PB2 powdered peanut butter (or regular peanut butter); 2 tablespoons honey; 1/4 cup chopped peanuts, optional (save some of them to sprinkle on top for garnish) PUMPKIN PIE: 1/2 cup pureed pumpkin (unflavored); 1-1/2 teaspoons pumpkin pie spice; 1 teaspoon vanilla; 2 or more tablespoons maple syrup; 1/4 cup chopped pecans, optional (save some of them to sprinkle on top for garnish) CRANBERRY: 1/2 cup whole cranberry sauce; 1/8 teaspoon almond extract; pinch of cloves; 1/4 cup chopped pecans, optional (save some of them to sprinkle on top for garnish; or sprinkle top with dried cranberries) Fruit dips…