Healthy Eating Tips and Strategies That Work Kim Conley, MS, MPH

2. Objectives Provide overview of success factors to healthy eating General nutrition guidelines Tips and strategies to healthy eating

3. Health EducationFY 2006 Graphic User InterfaceGraphic User Interface

4. Success Factors to Healthy Eating Improve nutrition knowledge Learn to cook / prepare healthy meals / foods Plan meals Prepare for “triggers” – develop a strategy

5. Track calories/nutrients Track calories/nutrients

6. Reading Food Labels

7. Research nutritional information

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10. Learn to Cook / Prepare Healthy Meals / Foods

11. There are approximately 5,000 employees’ data available for BMI analyses. Fig. 9 shows BMI distribution as of 08/15/06. The range was 17.3 to 67.8. Median was 29.4. Mean ± SD was 30.2 ± 5.6. Fig. 11 shows the distribution of BMI group. Forty-six percent (46%) were categorized into Obese (BMI=30.0-39.9) and Extremely Obese (BMI=40.0). More than 85% were at least overweight. Results from the 2003-2004 National Health and Nutrition Examination Survey (NHANES), using BMI, indicate that an estimated 66 % of U.S. adults are either overweight or obese 1). More that 85 % Hanford workers are either overweight or obese, on the contrary. AMH is required to deliver intensive weight control programs. There are approximately 5,000 employees’ data available for BMI analyses. Fig. 9 shows BMI distribution as of 08/15/06. The range was 17.3 to 67.8. Median was 29.4. Mean ± SD was 30.2 ± 5.6. Fig. 11 shows the distribution of BMI group. Forty-six percent (46%) were categorized into Obese (BMI=30.0-39.9) and Extremely Obese (BMI=40.0). More than 85% were at least overweight. Results from the 2003-2004 National Health and Nutrition Examination Survey (NHANES), using BMI, indicate that an estimated 66 % of U.S. adults are either overweight or obese 1). More that 85 % Hanford workers are either overweight or obese, on the contrary. AMH is required to deliver intensive weight control programs.

12. There are approximately 5,000 employees’ data available for BMI analyses. Fig. 9 shows BMI distribution as of 08/15/06. The range was 17.3 to 67.8. Median was 29.4. Mean ± SD was 30.2 ± 5.6. Fig. 11 shows the distribution of BMI group. Forty-six percent (46%) were categorized into Obese (BMI=30.0-39.9) and Extremely Obese (BMI=40.0). More than 85% were at least overweight. Results from the 2003-2004 National Health and Nutrition Examination Survey (NHANES), using BMI, indicate that an estimated 66 % of U.S. adults are either overweight or obese 1). More that 85 % Hanford workers are either overweight or obese, on the contrary. AMH is required to deliver intensive weight control programs. There are approximately 5,000 employees’ data available for BMI analyses. Fig. 9 shows BMI distribution as of 08/15/06. The range was 17.3 to 67.8. Median was 29.4. Mean ± SD was 30.2 ± 5.6. Fig. 11 shows the distribution of BMI group. Forty-six percent (46%) were categorized into Obese (BMI=30.0-39.9) and Extremely Obese (BMI=40.0). More than 85% were at least overweight. Results from the 2003-2004 National Health and Nutrition Examination Survey (NHANES), using BMI, indicate that an estimated 66 % of U.S. adults are either overweight or obese 1). More that 85 % Hanford workers are either overweight or obese, on the contrary. AMH is required to deliver intensive weight control programs.

13. There are approximately 5,000 employees’ data available for BMI analyses. Fig. 9 shows BMI distribution as of 08/15/06. The range was 17.3 to 67.8. Median was 29.4. Mean ± SD was 30.2 ± 5.6. Fig. 11 shows the distribution of BMI group. Forty-six percent (46%) were categorized into Obese (BMI=30.0-39.9) and Extremely Obese (BMI=40.0). More than 85% were at least overweight. Results from the 2003-2004 National Health and Nutrition Examination Survey (NHANES), using BMI, indicate that an estimated 66 % of U.S. adults are either overweight or obese 1). More that 85 % Hanford workers are either overweight or obese, on the contrary. AMH is required to deliver intensive weight control programs. There are approximately 5,000 employees’ data available for BMI analyses. Fig. 9 shows BMI distribution as of 08/15/06. The range was 17.3 to 67.8. Median was 29.4. Mean ± SD was 30.2 ± 5.6. Fig. 11 shows the distribution of BMI group. Forty-six percent (46%) were categorized into Obese (BMI=30.0-39.9) and Extremely Obese (BMI=40.0). More than 85% were at least overweight. Results from the 2003-2004 National Health and Nutrition Examination Survey (NHANES), using BMI, indicate that an estimated 66 % of U.S. adults are either overweight or obese 1). More that 85 % Hanford workers are either overweight or obese, on the contrary. AMH is required to deliver intensive weight control programs.

14. Plan Meals

15. Another name for trans-fats is hydrogenated oils. The American Heart Association recommends limiting the amount of trans fats you eat to less than 1 percent of your total daily calories.  That means if you need 2,000 calories a day, no more than 20 of those calories should come from trans fats.  That’s less than 2 grams of trans fats a day.  Given the amount of naturally occurring trans fats you probably eat every day, this leaves virtually no room at all for industrially manufactured trans fats. Another name for trans-fats is hydrogenated oils. The American Heart Association recommends limiting the amount of trans fats you eat to less than 1 percent of your total daily calories.  That means if you need 2,000 calories a day, no more than 20 of those calories should come from trans fats.  That’s less than 2 grams of trans fats a day.  Given the amount of naturally occurring trans fats you probably eat every day, this leaves virtually no room at all for industrially manufactured trans fats.

16. There are approximately 5,000 employees’ data available for BMI analyses. Fig. 9 shows BMI distribution as of 08/15/06. The range was 17.3 to 67.8. Median was 29.4. Mean ± SD was 30.2 ± 5.6. Fig. 11 shows the distribution of BMI group. Forty-six percent (46%) were categorized into Obese (BMI=30.0-39.9) and Extremely Obese (BMI=40.0). More than 85% were at least overweight. Results from the 2003-2004 National Health and Nutrition Examination Survey (NHANES), using BMI, indicate that an estimated 66 % of U.S. adults are either overweight or obese 1). More that 85 % Hanford workers are either overweight or obese, on the contrary. AMH is required to deliver intensive weight control programs. There are approximately 5,000 employees’ data available for BMI analyses. Fig. 9 shows BMI distribution as of 08/15/06. The range was 17.3 to 67.8. Median was 29.4. Mean ± SD was 30.2 ± 5.6. Fig. 11 shows the distribution of BMI group. Forty-six percent (46%) were categorized into Obese (BMI=30.0-39.9) and Extremely Obese (BMI=40.0). More than 85% were at least overweight. Results from the 2003-2004 National Health and Nutrition Examination Survey (NHANES), using BMI, indicate that an estimated 66 % of U.S. adults are either overweight or obese 1). More that 85 % Hanford workers are either overweight or obese, on the contrary. AMH is required to deliver intensive weight control programs.

17. There are approximately 5,000 employees’ data available for BMI analyses. Fig. 9 shows BMI distribution as of 08/15/06. The range was 17.3 to 67.8. Median was 29.4. Mean ± SD was 30.2 ± 5.6. Fig. 11 shows the distribution of BMI group. Forty-six percent (46%) were categorized into Obese (BMI=30.0-39.9) and Extremely Obese (BMI=40.0). More than 85% were at least overweight. Results from the 2003-2004 National Health and Nutrition Examination Survey (NHANES), using BMI, indicate that an estimated 66 % of U.S. adults are either overweight or obese 1). More that 85 % Hanford workers are either overweight or obese, on the contrary. AMH is required to deliver intensive weight control programs. There are approximately 5,000 employees’ data available for BMI analyses. Fig. 9 shows BMI distribution as of 08/15/06. The range was 17.3 to 67.8. Median was 29.4. Mean ± SD was 30.2 ± 5.6. Fig. 11 shows the distribution of BMI group. Forty-six percent (46%) were categorized into Obese (BMI=30.0-39.9) and Extremely Obese (BMI=40.0). More than 85% were at least overweight. Results from the 2003-2004 National Health and Nutrition Examination Survey (NHANES), using BMI, indicate that an estimated 66 % of U.S. adults are either overweight or obese 1). More that 85 % Hanford workers are either overweight or obese, on the contrary. AMH is required to deliver intensive weight control programs.

18. There are approximately 5,000 employees’ data available for BMI analyses. Fig. 9 shows BMI distribution as of 08/15/06. The range was 17.3 to 67.8. Median was 29.4. Mean ± SD was 30.2 ± 5.6. Fig. 11 shows the distribution of BMI group. Forty-six percent (46%) were categorized into Obese (BMI=30.0-39.9) and Extremely Obese (BMI=40.0). More than 85% were at least overweight. Results from the 2003-2004 National Health and Nutrition Examination Survey (NHANES), using BMI, indicate that an estimated 66 % of U.S. adults are either overweight or obese 1). More that 85 % Hanford workers are either overweight or obese, on the contrary. AMH is required to deliver intensive weight control programs. There are approximately 5,000 employees’ data available for BMI analyses. Fig. 9 shows BMI distribution as of 08/15/06. The range was 17.3 to 67.8. Median was 29.4. Mean ± SD was 30.2 ± 5.6. Fig. 11 shows the distribution of BMI group. Forty-six percent (46%) were categorized into Obese (BMI=30.0-39.9) and Extremely Obese (BMI=40.0). More than 85% were at least overweight. Results from the 2003-2004 National Health and Nutrition Examination Survey (NHANES), using BMI, indicate that an estimated 66 % of U.S. adults are either overweight or obese 1). More that 85 % Hanford workers are either overweight or obese, on the contrary. AMH is required to deliver intensive weight control programs.

19. There are approximately 5,000 employees’ data available for BMI analyses. Fig. 9 shows BMI distribution as of 08/15/06. The range was 17.3 to 67.8. Median was 29.4. Mean ± SD was 30.2 ± 5.6. Fig. 11 shows the distribution of BMI group. Forty-six percent (46%) were categorized into Obese (BMI=30.0-39.9) and Extremely Obese (BMI=40.0). More than 85% were at least overweight. Results from the 2003-2004 National Health and Nutrition Examination Survey (NHANES), using BMI, indicate that an estimated 66 % of U.S. adults are either overweight or obese 1). More that 85 % Hanford workers are either overweight or obese, on the contrary. AMH is required to deliver intensive weight control programs. There are approximately 5,000 employees’ data available for BMI analyses. Fig. 9 shows BMI distribution as of 08/15/06. The range was 17.3 to 67.8. Median was 29.4. Mean ± SD was 30.2 ± 5.6. Fig. 11 shows the distribution of BMI group. Forty-six percent (46%) were categorized into Obese (BMI=30.0-39.9) and Extremely Obese (BMI=40.0). More than 85% were at least overweight. Results from the 2003-2004 National Health and Nutrition Examination Survey (NHANES), using BMI, indicate that an estimated 66 % of U.S. adults are either overweight or obese 1). More that 85 % Hanford workers are either overweight or obese, on the contrary. AMH is required to deliver intensive weight control programs.

20. There are approximately 5,000 employees’ data available for BMI analyses. Fig. 9 shows BMI distribution as of 08/15/06. The range was 17.3 to 67.8. Median was 29.4. Mean ± SD was 30.2 ± 5.6. Fig. 11 shows the distribution of BMI group. Forty-six percent (46%) were categorized into Obese (BMI=30.0-39.9) and Extremely Obese (BMI=40.0). More than 85% were at least overweight. Results from the 2003-2004 National Health and Nutrition Examination Survey (NHANES), using BMI, indicate that an estimated 66 % of U.S. adults are either overweight or obese 1). More that 85 % Hanford workers are either overweight or obese, on the contrary. AMH is required to deliver intensive weight control programs. There are approximately 5,000 employees’ data available for BMI analyses. Fig. 9 shows BMI distribution as of 08/15/06. The range was 17.3 to 67.8. Median was 29.4. Mean ± SD was 30.2 ± 5.6. Fig. 11 shows the distribution of BMI group. Forty-six percent (46%) were categorized into Obese (BMI=30.0-39.9) and Extremely Obese (BMI=40.0). More than 85% were at least overweight. Results from the 2003-2004 National Health and Nutrition Examination Survey (NHANES), using BMI, indicate that an estimated 66 % of U.S. adults are either overweight or obese 1). More that 85 % Hanford workers are either overweight or obese, on the contrary. AMH is required to deliver intensive weight control programs.

21. There are approximately 5,000 employees’ data available for BMI analyses. Fig. 9 shows BMI distribution as of 08/15/06. The range was 17.3 to 67.8. Median was 29.4. Mean ± SD was 30.2 ± 5.6. Fig. 11 shows the distribution of BMI group. Forty-six percent (46%) were categorized into Obese (BMI=30.0-39.9) and Extremely Obese (BMI=40.0). More than 85% were at least overweight. Results from the 2003-2004 National Health and Nutrition Examination Survey (NHANES), using BMI, indicate that an estimated 66 % of U.S. adults are either overweight or obese 1). More that 85 % Hanford workers are either overweight or obese, on the contrary. AMH is required to deliver intensive weight control programs. There are approximately 5,000 employees’ data available for BMI analyses. Fig. 9 shows BMI distribution as of 08/15/06. The range was 17.3 to 67.8. Median was 29.4. Mean ± SD was 30.2 ± 5.6. Fig. 11 shows the distribution of BMI group. Forty-six percent (46%) were categorized into Obese (BMI=30.0-39.9) and Extremely Obese (BMI=40.0). More than 85% were at least overweight. Results from the 2003-2004 National Health and Nutrition Examination Survey (NHANES), using BMI, indicate that an estimated 66 % of U.S. adults are either overweight or obese 1). More that 85 % Hanford workers are either overweight or obese, on the contrary. AMH is required to deliver intensive weight control programs.

22. Foods with Little Nutritional Value Typical American snack or convenience foods Eat very infrequently Foods with lots of sugar and/or fat such as baked goods, candy, etc. Chips Crackers Prepared / convenience foods (frozen/canned), e.g. frozen dinners such as lasagna, Mexican meals, chicken and rice, hot pockets, spaghettios, mac & cheese

23. There are approximately 5,000 employees’ data available for BMI analyses. Fig. 9 shows BMI distribution as of 08/15/06. The range was 17.3 to 67.8. Median was 29.4. Mean ± SD was 30.2 ± 5.6. Fig. 11 shows the distribution of BMI group. Forty-six percent (46%) were categorized into Obese (BMI=30.0-39.9) and Extremely Obese (BMI=40.0). More than 85% were at least overweight. Results from the 2003-2004 National Health and Nutrition Examination Survey (NHANES), using BMI, indicate that an estimated 66 % of U.S. adults are either overweight or obese 1). More that 85 % Hanford workers are either overweight or obese, on the contrary. AMH is required to deliver intensive weight control programs. There are approximately 5,000 employees’ data available for BMI analyses. Fig. 9 shows BMI distribution as of 08/15/06. The range was 17.3 to 67.8. Median was 29.4. Mean ± SD was 30.2 ± 5.6. Fig. 11 shows the distribution of BMI group. Forty-six percent (46%) were categorized into Obese (BMI=30.0-39.9) and Extremely Obese (BMI=40.0). More than 85% were at least overweight. Results from the 2003-2004 National Health and Nutrition Examination Survey (NHANES), using BMI, indicate that an estimated 66 % of U.S. adults are either overweight or obese 1). More that 85 % Hanford workers are either overweight or obese, on the contrary. AMH is required to deliver intensive weight control programs.

24. How to Incorporate Vegetables and Fruits Try one new way to prepare a vegetable (or fruit) per week By prepared veggie/fruit trays, bag veggies, slaw, salads Enhance and mix up the flavor, e.g. grilling, marinade, wine, herbs/spices, lt. margarine or cheese Be creative and add to salads, pasta, rice dishes, soups, sandwiches, etc. Eat at each meal Grow a garden or hit the Farmer’s markets Consider ways to use fresh, frozen, canned, dried For deserts, serve fresh, canned or dry fruit instead of baked goods or other sweets.

25. Dinners Plan weekly dinners and make shopping list Try making meals ahead 1-2 meals on Sunday On a night where you already have meal prepared – cook meal or portion of meal for next night Do food prep ahead of time Pre-cook some items (e.g. meat, beans) Prep by washing or pre-cutting (e.g. veggies, greens, potatoes)

26. Dinners Use crock-pot (w/timer works best) Experiment with new crock-pot recipes Learn quick-prep dinner options (salads, soups, sandwiches, one-pan meals, that you can prepare quickly) Switch up your leftovers Chicken teriyaki meatballs -– Asian meatball soup Pork roast -– shredded BBQ sandwiches

27. Dinners When trying your one new recipe a week Experiment with vegetarian and international cuisine recipes Try a new way to make a vegetable (or fruit) Use a food in many different, creative ways Shredded chicken = tacos, green salads, wraps, shredded BBQ, soups, pasta, ckn. salads

28. Lunches Pack your lunch Incorporate vegetables and fruits Utilize leftovers from healthy dinners and supplement with vegetables/fruits Have healthy beverages and snacks on hand at all times Limit eating lunch out – if you do eat out follow eating out guidelines

29. There are approximately 5,000 employees’ data available for BMI analyses. Fig. 9 shows BMI distribution as of 08/15/06. The range was 17.3 to 67.8. Median was 29.4. Mean ± SD was 30.2 ± 5.6. Fig. 11 shows the distribution of BMI group. Forty-six percent (46%) were categorized into Obese (BMI=30.0-39.9) and Extremely Obese (BMI=40.0). More than 85% were at least overweight. Results from the 2003-2004 National Health and Nutrition Examination Survey (NHANES), using BMI, indicate that an estimated 66 % of U.S. adults are either overweight or obese 1). More that 85 % Hanford workers are either overweight or obese, on the contrary. AMH is required to deliver intensive weight control programs. There are approximately 5,000 employees’ data available for BMI analyses. Fig. 9 shows BMI distribution as of 08/15/06. The range was 17.3 to 67.8. Median was 29.4. Mean ± SD was 30.2 ± 5.6. Fig. 11 shows the distribution of BMI group. Forty-six percent (46%) were categorized into Obese (BMI=30.0-39.9) and Extremely Obese (BMI=40.0). More than 85% were at least overweight. Results from the 2003-2004 National Health and Nutrition Examination Survey (NHANES), using BMI, indicate that an estimated 66 % of U.S. adults are either overweight or obese 1). More that 85 % Hanford workers are either overweight or obese, on the contrary. AMH is required to deliver intensive weight control programs.

30. There are approximately 5,000 employees’ data available for BMI analyses. Fig. 9 shows BMI distribution as of 08/15/06. The range was 17.3 to 67.8. Median was 29.4. Mean ± SD was 30.2 ± 5.6. Fig. 11 shows the distribution of BMI group. Forty-six percent (46%) were categorized into Obese (BMI=30.0-39.9) and Extremely Obese (BMI=40.0). More than 85% were at least overweight. Results from the 2003-2004 National Health and Nutrition Examination Survey (NHANES), using BMI, indicate that an estimated 66 % of U.S. adults are either overweight or obese 1). More that 85 % Hanford workers are either overweight or obese, on the contrary. AMH is required to deliver intensive weight control programs. There are approximately 5,000 employees’ data available for BMI analyses. Fig. 9 shows BMI distribution as of 08/15/06. The range was 17.3 to 67.8. Median was 29.4. Mean ± SD was 30.2 ± 5.6. Fig. 11 shows the distribution of BMI group. Forty-six percent (46%) were categorized into Obese (BMI=30.0-39.9) and Extremely Obese (BMI=40.0). More than 85% were at least overweight. Results from the 2003-2004 National Health and Nutrition Examination Survey (NHANES), using BMI, indicate that an estimated 66 % of U.S. adults are either overweight or obese 1). More that 85 % Hanford workers are either overweight or obese, on the contrary. AMH is required to deliver intensive weight control programs.

31. Questions? www.hanford.gov/amh Nutrition module Healthy recipe application www.sparkpeople.com Personal plan Nutrition Diet Recipes