1. TIP THE BALANCE TO CREATE A HEALTHIER YOU! MOVE Toward a Healthier You! Session # 6

2. A week in review What has worked for you this past week? What challenges did you face? What could you have done differently?

3. Objectives At the end of this session, you will: Understand the importance of eating frequently and at consistent times. Be able to prepare healthier meals that fit your lifestyle. Understand serving size and practice portion control. Demonstrate how to create a Healthy Plate using foods to keep your appetite and stress under control.

4. Are Americans Sumo Wrestlers?

5. Eat Frequently to Lose Weight Eat breakfast daily Aim for 3 small meals & at least 2 snacks Balance your good carbs with a small amount of healthy fat and lean proteins Wait at least 2-3 hours after your last meal before going to sleep Drink plenty of water

6. Healthy Quick Meals Use your Microwave, Slow Cooker, and Inside Grill. Choose recipes with few ingredients (no more than 5) and short cooking time. Serve pre-cut vegetables olive oil and herbs, canned peaches in 100% juice, or fresh fruit, and low-fat milk. Use a low-sodium MSG-free broth, add protein and vegetables for a quick soup. Cook once for several meals.

7. Healthy Snack Ideas Fresh or canned fruit (in 100% juice) with fat-free or low-fat plain yogurt Whole wheat bread or apple slices with peanut butter Baked tortilla chips and salsa Air-popped popcorn “Ants on a Log” Cheese quesadilla (w hole wheat tortilla)

8. Smart Stand-Ins for Recipes Whole milk? Cream? Whipped cream? Sour cream or mayonnaise? Regular cheese? Stick margarine? Oil (in baking)? Bacon? What would you substitute if your recipe called for:

9. Decrease Stress-Producing Foods to Heal Your Metabolism Highly processed, empty “junk” foods Refined white flour products High-sugar/High-fat products High-fructose corn syrup Hydrogenated, partially hydrogenated oils Caffeine Alcohol

10. “Let Food Be Thy Medicine” Choose healthy types of fats Eat more Omega-3 fatty acids Choose dark chocolate that is free of added saturated fat and rich in cocoa Increase your fiber intake to 30 grams/day by choosing whole grains, beans, fruits & vegetables Eat more fruits and vegetables Use herbs to reduce inflammation

11. Herbs and Spices

13. What is a serving? ½ cup vegetable ½ cup cooked pasta ½ cup of beans 1 small baked potato 1 medium piece of fruit 1 cup raw vegetables 1 cup dry cereal 1 cup of low-fat yogurt or milk 1 small bagel 1 small pancake = = = = 1 ounce of cheese 3 ounces of meat, poultry or fish = = =

14. Rate your portions

15. How Do We Put It All Together?

16. Wrap UP Certificates of Completion Awards ◦ Best Food and Activity Tracker ◦ Biggest Loser Post-MOVE Questionnaire Evaluation of this session