1. MAKE IT FAST, KEEP IT HEALTHY National Nutrition Month, March 2012 Healthy Hearts Nutrition LLC, Leslie Clem MPH, RD, LD

2. WHAT DOES EATING HEALTHY LOOK LIKE?  http://www.ChooseMyPlate.gov http://www.ChooseMyPlate.gov

3. PROTEIN  Lean, low-fat meat  Seafood, high in omega-3 fatty acids  Nuts & seeds  Beans  Soy  Eggs How much protein do I need?  10-35% of calories

4. FRUITS & VEGGIES  Make ½ of your plate fruits & veggies  High water content  Fiber  Low calorie  Potassium  Folate  Vitamin C  Vitamin A

5. WHOLE GRAINS  Whole Grains vs. Refined Grains  At least ½ of your grains should be WHOLE  Fiber  B Vitamins  Folate  Iron  Magnesium & Selenium Tips to help you eat more whole grains:

6. LOW-FAT DAIRY  Low-fat or fat-free  Weight loss  Calcium  Vitamin D  Potassium  Chocolate milk after workout

7. HEALTHY FATS  Oils  Avocado  Fatty Fish  Nuts/Nut Butters  Solid fats vs. Oils

8. BREAKFAST ON THE GO  There is ALWAYS time for breakfast  Lean protein  Fiber  Healthy Fat  Research drive-thru menus before you go  Coffee drinks  Plan ahead

9. LUNCH-PACKING  Lunch box/Tupperware  Cut/wash veggies/fruit for the week  Lean protein or dairy  6 small meals vs. 3 meals/2 snacks  Fluids

10. LUNCH-EATING OUT  Research nutrition for favorite restaurants  Skip the bread basket  Order broth-based soups or salads with light dressing pre-meal  Choose appetizers or split large portions  You don’t have to give in to peer pressure  Avoid food coma

11. SNACKING  Lean protein  Fiber included  Portion out nuts  Smaller portions/100 calorie packages  Low-fat dairy  Non-refrigerated snacks  Vending machine

12. DINNER-ON THE RUN  Meal replacement bars/drinks  Pack a dinner  Drive thru menu  Don’t wait until you are starving

13. DINNER- EATING OUT  Appetizers  Soups & Salads pre-meal  Skip the bread  Research the menu  Eat ½ and take the other ½ for lunch the next day  Indulge in your inner child-order kid’s meals  Baked and broiled meats  Avoid creamy sauces  Everything in moderation

14. DINNER-COOKING FOR A FAMILY  Healthy Crock-pot recipes:  http://www.eatingwell.com/recipe s_menus/collections/healthy_slow _cooker_recipes http://www.eatingwell.com/recipe s_menus/collections/healthy_slow _cooker_recipes  http://www.food.com/recipe- collection/crock-pot/healthy http://www.food.com/recipe- collection/crock-pot/healthy  http://www.ringaroundtherosies.n et/search/label/freezer%20cookin g http://www.ringaroundtherosies.n et/search/label/freezer%20cookin g  Eat at the table, as a family

15. YOU HAVE TO HAVE A PLAN  Sundays  Research menus  Read food labels  Investigate new recipes  Get excited to try new foods  Pack the night before  Pre-portion snacks

16. CONCLUSION  Takes time & effort  Plan ahead  Consult a Registered Dietitian for help

17. REFERENCES  March 23, 2012, from Choose My Plate: http://www.choosemyplate.gov/food-groups/  USDA. (2012). Fruits. Retrieved March 23, 2012, from Choose My Plate: http://www.choosemyplate.gov/food- groups/fruits.html  USDA. (2012). Grains. Retrieved March 23, 2012, from Choose My Plate: http://www.choosemyplate.gov/food- groups/grains.html  USDA. (2012). Oils. Retrieved March 23, 2012, from Choose My Plate: http://www.choosemyplate.gov/food- groups/oils.html  USDA. (2012). Protein Foods. Retrieved March 23, 2012, from Choose My Plate: http://www.choosemyplate.gov/food-groups/protein-foods.html  USDA. (2012). Vegetables. Retrieved March 23, 2012, from Choose My Plate: http://www.choosemyplate.gov/food-groups/vegetables.html  WebMD. (2004, April 16). Dairy Foods Help Burn Fat, Speed Weight Loss. Retrieved March 23, 2012, from Healthy Eating & Diet: http://www.webmd.com/diet/news/20040416/dairy-foods-fat-weight-loss  WebMD. (2010, June 4). Chocolate Milk Refuels Muscles After Workout. Retrieved March 23, 2012, from Health & Fitness: http://www.webmd.com/fitness-exercise/news/20100604/chocolate-milk-refuels-muscles-after-workout  WebMD. (2011, February 28). How Much Protein Do You Need? Retrieved March 27, 2012, from Guide to a Healthy Kitchen: http://www.webmd.com/diet/healthy-kitchen-11/how-much-protein