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Make it Fast, Keep it Healthy. National Nutrition Month, March 2012 Healthy Hearts Nutrition LLC, Leslie Clem MPH, RD, LD. What does eating healthy look like? . http:// www.ChooseMyPlate.gov. Protein. Lean, low-fat meat Seafood, high in omega-3 fatty acids Nuts & seeds Beans Soy Eggs
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Make it Fast, Keep it Healthy National Nutrition Month, March 2012 Healthy Hearts Nutrition LLC, Leslie Clem MPH, RD, LD
What does eating healthy look like? http://www.ChooseMyPlate.gov
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
Fruits & Veggies • Make ½ of your plate fruits & veggies • High water content • Fiber • Low calorie • Potassium • Folate • Vitamin C • Vitamin A
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:
Low-Fat Dairy • Low-fat or fat-free • Weight loss • Calcium • Vitamin D • Potassium • Chocolate milk after workout
Healthy Fats • Oils • Avocado • Fatty Fish • Nuts/Nut Butters • Solid fats vs. Oils
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
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
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
snacking • Lean protein • Fiber included • Portion out nuts • Smaller portions/100 calorie packages • Low-fat dairy • Non-refrigerated snacks • Vending machine
Dinner-On the run • Meal replacement bars/drinks • Pack a dinner • Drive thru menu • Don’t wait until you are starving
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
Dinner-cooking for a family • Healthy Crock-pot recipes: • http://www.eatingwell.com/recipes_menus/collections/healthy_slow_cooker_recipes • http://www.food.com/recipe-collection/crock-pot/healthy • http://www.ringaroundtherosies.net/search/label/freezer%20cooking • Eat at the table, as a family
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
conclusion • Takes time & effort • Plan ahead • Consult a Registered Dietitian for help
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