1. Kevin Blume, RDN, LD, CSCS, NSCA-CPT, FMS

2. Objectives Discuss the importance of healthy eating Define the basics of healthy eating Identify the key for healthy eating success Identify a system for meal planning and preparation Explain the importance of food logging Create actionable steps to improve healthy eating

3. Why Eat Healthy? Results. Results. Results. Specifics: Increased energy Efficient metabolism Better mood/attitude Improved body composition Stable blood sugar Sense of control

4. The Basics of Healthy Eating Minimally processed single-ingredient foods: Fruits & vegetables Whole grains Legumes Lean meats or meat alternative, poultry, and fish Adequate hydration Consistent food intake throughout day Smalls meals and snacks (2-4 hours apart)

5. Key to Success: Plan Ahead! Life is busy Healthy eating takes planning and practice Benefits Stress relief Accountability Convenience

6. Meal Planning System Step 1: Assess your weekly schedule Step 2: Identify time(s) for food prep Step 3: Identify times for eating Step 4: Select foods for meals and snacks Step 5: Make a grocery list based on Steps 1-4 Step 6: Shop for and purchase food Step 7: Prepare foods for meals and snacks

7. Healthy Snack Ideas +

8. Healthy Meal Ideas

9. By failing to prepare, you are preparing to fail. Plan out how you are going to reach and not exceed your calorie goal every day. When you cook, prepare many meals so you can limit the amount of time spent in the kitchen. Ex. Cook only on Sunday and Wednesday. Make Tupperware your best friend and portion out your calories appropriately in each container so you have each days meals prepared in advance.

10. Why Log Food? Creates awareness Identifies quantity and quality of food intake Number of calories, carbohydrates, protein, fat Whole food or processed food Frequency of meals an snacks Sets a baseline for improvement Helps your trainer or dietitian help you We have to know what you do before we can help

11. You Get FREE Access! As a member of the 12 week challenge, you get FREE access to one of the most comprehensive food databases and journaling systems in the world!

12. Dotfit.com The new age of calorie and nutrition management -Allows the ability to see exact calorie deficit. -Increases awareness concerning the impact of high calorie foods. -Eliminates the guess work of counting calories by hand.

13. Dotfit.com The new age of calorie and nutrition management -Develops a sound understanding of the caloric value of foods. -Displays macronutrients to ensure optimal energy throughout the day. -The ultimate tool for awareness and accountability.

14. Activity Come up with 2 specific actions you will commit to that will improve your diet Discuss you commitments with a partner Discuss commitments as a class

15. Tips for success Start day with a balanced breakfast Include all 3 macronutrients with each meal Go green! Fiber and digestive health 25-37 grams of fiber per day Drink plenty of water 70-100 ounces of fluid per day Watch the sodium Avoid trans fat at all costs Use Meal Replacement

16. Summary Plan ahead to set yourself up for healthy eating success Log your food to create awareness and see where you can improve Focus on both food quantity and quality to optimize your nutrition

17. Resources For more information and comprehensive nutrition services, checkout my website: www.kevinblume.com