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Eating Right for Life. BALANCING LIFE’S ISSUES, INC. Objectives. Understand what food your body needs for optimal health Navigate foods and food marketing based on sound nutrition advice Learn to manage weight, energy and long-term health with nutrition guidance
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Eating Right for Life BALANCING LIFE’S ISSUES, INC.
Objectives • Understand what food your body needs for optimal health • Navigate foods and food marketing based on sound nutrition advice • Learn to manage weight, energy and long-term health with nutrition guidance • Review and understand the 2010 Dietary Guidelines issued by the USDA and HHA
Benefits of Eating Right • Quality of life • Weight management • Disease Prevention • Immediate benefits • Increases energy • Improved and controlled mood • Connection with self and others • Longevity • Self confidence
Healthy Lifestyle • Exercise • Sleep • Managing stress – fight or flight response • Hydrate
Variety • Smart food combinations • Many foods • Balance • How much • When • Smart Choices • Limit certain foods • Whole foods vs. processed foods What are some components of a healthy diet?
Smart Food Combinations Combine all 3 at every snack or meal for your best energy and satisfaction
Variety • Carbohydrates • Fruits and vegetables • Each color has its own health benefits so eat them all • Get 9 servings of them a day! • Grains • Get at least, if not all of them whole grains • Includes Brown rice, whole grain bread, quinoa, oats • Protein • Take in small amounts of lean and low-fat protein (6-8oz) daily • Includes Lean meats, fish, dairy, eggs, beans, nuts, seeds, soy • Fat • Limit saturated fat and take in Omega-3s, poly and mono unsaturated fats such as avocadoes, olives, vegetable oils, fatty fish, nuts, seeds
Balance – When to eat • Caloric pacing - 3 meals and 2-3 snacks per day • Choose small meals and eat every 2-3 hours • Snack ideas - Choose fruits and vegetables whenever possible • Have nuts, hard cheeses, bean dips and lean proteins alongside them • When having grains make them whole • Benefits • Increases metabolism • Controls appetite and often portions and food choices • Energy Balance daily is key!
Balance – How much • One cup is about the size of your fist or a tennis ball • Servings size for cooked vegetable or grain is 1/2 cup • 1 oz. is about the size of your thumb or a poker chip • Serving size for cheese or peanut butter • 3 oz is about the size of a deck of cards or the palm of your hand • Serving size for meat Check out: www.webmd.com healthy eating section for a great portion size helper
Whole Foods vs. Food Products • Whole foods are in their natural form • Processed foods often add sugar, salt and fat • All things that increase our risk for diseases like diabetes, heart disease, stroke • Food labels • Contain the truth about health of a food product more than food claims • Labeling can be misleading • “Healthy”, “natural” or “cholesterol free” • Ingredient list gives you the power to know what you are eating • Listed by weight • Choose less: hydrogenated oils and added sugars FOODS TO LIMIT
Meal Planning • Carbohydrates, protein and healthy fat • Vegetable stir fry with beans and rice • Fish, potato and vegetable • Meat stew with vegetables and grain (barley) • Time-saving tips • Cook extra food and save in fridge or freezer • Have tools on hand like a rice cooker, blender, steamer and sauté pan • Keep cooked or fast-cooking grains on hand • Store frozen berries and greens like spinach in the freezer • Keep nuts, nut butters and beans in cabinets
Sit down to a meal whenever possible • Ask for modifications to meals when eating out Add as much color to your plate as possible • Keep snacks on hand so you never get too hungry • Chew your food completely • Eat with others Social interaction enhances our satisfaction • Body absorbs nutrients and digests best when it is relaxed • Get involved in the purchasing and preparation of your food whenever possible The Art of Eating
Updated Statistics and Dietary Guidelines • 68% of United States population are overweight or obese and more than 33% of children • New guidelines will focus on reducing calories while increasing physical activity. • It is all about making better choices • Fruits, vegetables, whole grains, fat free and low fat dairy. • Consume less processed food, salty foods, foods high in sugar. • Lean and then be aware of portion sizes • Increase your physical activity • It is not just about looking better but feeling better and living longer and healthier Source: United State Department of Agriculture
6 Easy Guidelines to remember • Savor your food at meals but consume less. • Learn portion control for each kind of food. • Make vegetables and fruits the bulk of your plate. • Drink 1% or fat free milk or try almond or rice milk. • Watch out for hidden sodium in foods you don’t usually think as “salty” like breakfast cereals etc. • Make water and calorie-free beverages your primary source of fluids rather than sugary, calorie-containing drinks.
The bottom line… • Accept the fact that we need fewer calories overall • Unconsciously we have been encouraged that bigger and more is better and it not true • Think of food as you would fuel for your car • Savor and enjoy every bite! Balance overall calories with plenty of activity & exercise.