Healthy Eating in a Fast Paced World

1. Healthy Eating in a Fast Paced World Gale Pearson, MS,RD,CDE August 1, 2008

2. Healthy Eating Variety Low in Fat, sodium and sugar High in Fiber Fruits and Veggies daily Calcium rich foods daily Lean Protein Whole grains Alcohol in Moderation

3. Healthy Habits Avoid delayed eating Limit the calories you drink Limit breaded foods and fries Use low-fat condiments Practice portion control Keep healthy snacks available Plan ahead

4. Label Reading Tips Start with Serving Size Keep Total Fat to single digit Keep Saturated fat under 3 gms Keep Trans Fat to 0 gms Food must pass Fat Test First! Limit Sodium to 2400 mg/ day Aim for 25 gms of Fiber/day

5. The Nutrition Facts Label Let�s begin by looking at the label most people see. Consumers use the label for different reasons�how do you use it? If you�re like most people I speak to, you probably look at calories and �fat grams� first. Whatever your reason�does the Nut. Facts label educate the onlooker? Clearly it doesn�t.. And it was never meant to. It�s goal was to provide information, i.e. Nutrition Facts, but not to teach people how to interpret them; they need more guidance and context to make informed decisions . The label doesn�t teach nutrition but is a valuable nutrition education tool. >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>Let�s begin by looking at the label most people see. Consumers use the label for different reasons�how do you use it? If you�re like most people I speak to, you probably look at calories and �fat grams� first. Whatever your reason�does the Nut. Facts label educate the onlooker? Clearly it doesn�t.. And it was never meant to. It�s goal was to provide information, i.e. Nutrition Facts, but not to teach people how to interpret them; they need more guidance and context to make informed decisions . The label doesn�t teach nutrition but is a valuable nutrition education tool. >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

6. Breakfast Ideas One Minute Oats Sugar Free Flavored Instant Oats Cereals with 5+ grams of Fiber Breads with 3+ grams of Fiber Light Yogurt with Bran Buds Low Fat Cottage Cheese/Fruit Egg, Peanut Butter, Low Fat Cheese Low Fat Milk and Fruit Smoothies you made

7. Lunch Ideas Non-Creamy Soups Salads with Low fat dressing (Avoid Caesar and Taco) Sandwich on whole grain, no cheese, no mayo Healthy Choice & Lean Cuisine Grilled Chicken or Roast Beef Add Fruit

8. Fast Dinners Crock Pot and Grill a must Veggie/Shrimp/Chicken Stir Fry Frozen Meals Soup/Salad or Sandwich Night Frozen Veggies No Salt Added Canned Veggies Use pre-cut veggies Frozen Un-breaded Seafood

9. More Dinner Tips Add Baked Potato (SMALL) Add Fresh Fruit Be creative with wraps Taco Night Make your own Pizza Night Use Minute Brown Rice Omelet Night

10. Snacks Low Sodium V-8 Juice 100 Calorie Snack Packs Fresh Fruit 12 Almonds Raw Veggies 3 Muskateer Bites (1-2) Mini Peppermint Pattie Low Fat Milk or Light Yogurt

11. More Snacks Pria or Luna Bar 94% Fat Free Popcorn Mini-Bag Low Calorie Hot Chocolate Coco Via Chocolate Bar Sugar-Free Hot Apple Cider SF Fudgesicles/Popsicles Ginger-Snaps, Animal Crackers Kiddy cup Ice Cream

12. Traveling Tips Eat breakfast or lunch in room Cereal, WW bagel, yogurt, fruit Avoid cheese and mayo, breaded foods at restaurants Order Ala Carte Avoid Buffets Easy on the Bubbly

13. Reading List 365 Days of Healthy Eating from The American Dietetic Association by Roberta Duyff Eating on the Run by Evelyn Tribole A Healthier You (healthierus.gov) Lickety-Split Meals for Health Conscious People by Zonya Foco mypyramid.gov mayoclinic.org healthfinder.gov WaterWithLemon.com

14. 3 P�s for Busy People Prioritize Plan Pray

15. Gale Pearson, MS,RD,CDE Web site: nourishingthetemple.com Phone: 757-870-6078 Located in Hampton, Williamsburg and Newport News