Planning Healthy Eating Into Your Schedule

1. Planning Healthy Eating Into Your Schedule • Jillian Chaney • Graduate Student, Dietetic Intern • USA Triathlon & USA Cycling Certified Coach

2. Constraints to healthy eating among young adults • Cross-sectional survey • College students aged 17-24+ years • Twin Cities Metro, Minneapolis • Key Findings • Time related to work, school, and family responsibilities primary constraint → 57.9% • Would eat healthier if less busy → 44.9% • Can find time to plan and prepare healthy meals → 57.6% • Intervention focused on: • Time management strategies • Achieving a healthy diet on a budget Source: Pelletier, J. E., & Laska, M. N. (2012). Balancing Healthy Meals and Busy Lives: Associations between Work, School, and Family Responsibilities and Perceived Time Constraints among Young Adults. Journal of Nutrition Education and Behavior, 44(6), 481-489

3. Factors influencing healthy choices 1 Taste. 2 Time 3 Total Cost

4. It’s not all grilled chicken, brown rice, and broccoli 1 Taste. • “Healthy eating” is not the elimination or inclusion of specific food groups only, rather balance of macro and micronutrients from real food sources • Eating out can be healthy by making informed choices • Tips Eating In: • Reduce butter and sugar by 1/3 to 1/2 from recipes • Use lower saturated fat options for salad dressings, dips, sauces (e.g., substitute Greek yogurt for mayo or sour cream) • Season with basic spices → Italian seasoning, oregano, garlic, pepper, sea salt • Tips Eating Out: • Combo with a salad instead of fries; choose water or unsweetened tea instead of soda • Double the veggies and skip the extra starch • Share appetizers or dessert; take half of your meal home for tomorrow’s lunch • Myth vs. Fact: • To eat healthy I have to eat bland foods with minimal choice and variation

5. Eating healthy takes too much time 2 Time • According to the Bureau of Labor Statistics 2017 results, men and women spend 5.5 and 5 hours, respectively, daily watching TV • Meal planning and prepping can be efficient and done using basic skills • Tips: • Take 1-2 hours each week and prepare meals for the whole week • Make large batches and freeze for up to 6 months • Multi-task while prepping listening to a podcast streaming Netflix • Make it a family activity involving the kids • Buy pre-cut vegetables The key is not to prioritize what’s on your schedule, but to schedule your priorities. ~Stephen Covey • Myth vs. Fact: • To eat healthy I have to know how to cook and spend hours doing it every week Source: American Time Use Survey Summary. (2018, June 28). Retrieved from https://www.bls.gov/news.release/atus.nr0.htm

6. Eating healthy busts the budget 3 Total Cost • Tips: • Buy in bulk and store in smaller containers • Grains, nuts • Eat seasonally and buy local • Imperfect Produce affordable, fresh produce • Myth vs. Fact: • Average meal at USC cost → $10-15 • Combo meal at a fast food restaurant → $4-7 • Meals prepared at home → $4-7 • Minus the excess calories, saturated fat, and sodium which can be 1.5 to 2 times higher eating out Sources: Hearst, M., Harnack, L., Bauer, K., Earnest, A., French, S., & Michael Oakes, J. (2013). Nutritional quality at eight U.S. fast-food chains: 14-year trends. American Journal of Preventive Medicine, 44(6), 589–594. & https://menu.wendys.com/en_US/product/taco-salad/

7. Building a healthy plate • Dietary Reference Intake: • Carbohydrate → 45-65% kcal/day • 50% whole grains • Limit added sugars to no more than 10% • Protein → 10-35% kcal/day • Lean meats and seafood, legumes, low-fat dairy • Fat →20-35% calories/day • <10% saturated fat • Consume <2300mg sodium/day My Plate: • MyPlate, MyState • Connecting people with regionally grown foods • By market value, CA is the top agricultural-producing US state and a major producer of rice and beef Sources: California. (2018, October 02). Retrieved from https://www.choosemyplate.gov/california & https://www.eatrightpro.org/news-center/on-the-pulse-of-public-policy/from-the-hill/academy-actively-involved-in-updated-nutrition-facts-label

8. Sample Recipes and Eating Out Options

9. Breakfast sample meals

10. Breakfast sample meals (cont.)

11. Lunch sample meals

12. Lunch sample meals – eating out

13. Dinner sample meals

14. Dinner sample meals (cont.)

15. References American Time Use Survey Summary. (2018, June 28). Retrieved from https://www.bls.gov/news.release/atus.nr0.htm California. (2018, October 02). Retrieved from https://www.choosemyplate.gov/california Hearst, M., Harnack, L., Bauer, K., Earnest, A., French, S., & Michael Oakes, J. (2013). Nutritional quality at eight U.S. fast-food chains: 14-year trends. American Journal of Preventive Medicine, 44(6), 589–594. https://doi.org/10.1016/j.amepre.2013.01.028 Munoz, N., & Bernstein, M. (2019). Nutrition assessment: Clinical and research applications. Burlington, MA: Jones & Barlett Learning. Pelletier, J. E., & Laska, M. N. (2012). Balancing Healthy Meals and Busy Lives: Associations between Work, School, and Family Responsibilities and Perceived Time Constraints among Young Adults. Journal of Nutrition Education and Behavior,44(6), 481-489. doi:10.1016/j.jneb.2012.04.001 Retrieved from https://www.eatrightpro.org/news-center/on-the-pulse-of-public-policy/from-the-hill/academy-actively-involved-in-updated-nutrition-facts-label Retrieved from https://menu.wendys.com/en_US/product/taco-salad/