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Make it Fast, Keep it Healthy

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

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  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

  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/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

  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

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