Eating Right on the Run and on a Budget Objectives o Understand what food your body needs for optimal health o Navigate foods and food marketing based on sound nutrition advice o Learn to manage weight, energy and long-term health with nutrition guidance o Tips for eating healthy while on the run o Tips for eating healthy on a budget o Review and understand the 2010 Dietary Guidelines issued by the USDA and HHS Benefits of Eating Right o Quality of life o Weight management o Disease Prevention o Immediate benefits o Increased energy o Improved and controlled mood o Connection with self and others o Longevity o Self confidence Healthy Lifestyle o o o o o Exercise Sleep Managing stress – fight or flight response Hydrate Make smart choices while traveling and on the road What are some components of a healthy diet o Variety o Smart food combinations o Healthy foods that don’t have to stay cold o Many foods o Balance o How much o When o Where o Smart Choices o Limit certain foods o Whole foods vs processed foods o Prepare healthy foods that you can bring with you for days away from home Smart Food Combinations Carbohydrates • Are loaded with fiber and give us instant energy and fuel for our brains Proteins • Helps us focus and repair our body’s muscles and cells Fats • Important for all of our cells and helps keep us satisfied Combine all at every snack or meal for your best energy and satisfaction Organic vs Traditionally Grown Foods o Organic section is now a “regular” in all grocery stores o What's the difference? o Organic o Fruits and Vegetables- use natural fertilizers (manure and compost) o Animals are fed organic and enable them access to the outdoor/free environment o Conventional o Fruits and vegetables given chemical fertilizers o Animals given antibiotics and growth hormones (helps to prevent disease) Organic is Gov’t Regulated = $$$ o Organic foods must meet strict governmental requirements to be labeled organic o USDA certified o More $$$ o Limited in quantity- not mass produced o More costly to produce o Strict standards set by the government when it comes to being certified – adds up!! Facts: (USDA) o 100 percent organic - To use this phrase, products must be either completely organic or made of all organic ingredients o Organic- Products must be at least 95 percent organic to use this term Variety o Carbohydrates o Fruits and vegetables  Each color has its own health benefits so eat them all  Get servings of them a day! o Grains  Get at least, if not all of them in whole grains  Includes Brown rice, whole grain bread, quinoa, oats o Protein o Take in small amounts of lean and low-fat protein (6-8oz) daily  Includes Lean meats, fish, dairy, eggs, beans, nuts, seeds, soy o Fat o Limit saturated fat and take in Omega-3s, poly and mono unsaturated fats such as avocados, olives, vegetable oils, fatty fish, nuts, seeds Balance – When to eat o Caloric pacing - meals and 2-3 snacks per day o Choose small meals and eat every 2-3 hours, that you can bring with you on the run o Snack ideas - Choose fruits and vegetables whenever possible o Have nuts, hard boiled eggs, hard cheeses, bean dips and lean proteins alongside them o When having grains make them whole o Benefits o Increases metabolism o Controls appetite, portions and food choices o Prepare ahead of time & know what your putting in you o Energy balance daily is key! Balance – How much? Good to memorize for eating out o One cup is about the size of your fist or a tennis ball o Servings size for cooked vegetable or grain is 1/2 cup o oz is about the size of your thumb or a poker chip o Serving size for cheese or peanut butter o oz is about the size of a deck of cards or the palm of your hand o Serving size for meat o Avoid “All You Can Eat” buffets, unless you have the discipline to stick to healthy choices is normal portions – all you CAN eat is not all you SHOULD eat! Check out: www.webmd.com healthy eating section for a great portion size helper The New Proportions o o o o o o o The plate is designed to show how your food should be portioned It’s important to enjoy your food, but eat less and avoid oversized servings Half of your plate should be fruits & vegetables Grains should be whole grains Choose lean with protein Switch to fat-free or low-fat milk Follow guidelines for eating out and eating on the go when traveling Check out www.choosemyplate.gov Foods to limit o Whole Foods vs Food Products o Whole foods are in their natural form o Processed foods often add sugar, salt and fat o All things that increase our risk for diseases like diabetes, heart disease, stroke o Food labels o Contain the truth about health of a food product more than food claims o Labeling can be misleading o “Healthy”, “natural” or “cholesterol free” o Ingredient list gives you the power to know what you are eating o Listed by weight o Choose less: hydrogenated oils and added sugars Meal Planning o Carbohydrates, protein and healthy fat o Vegetable stir fry with beans and rice o Fish, potato and vegetable o Meat stew with vegetables and grain (barley) o Time-saving tips o Cook extra food and save in fridge or freezer to bring with you for lunch at work during the week o Have tools on hand like a rice cooker, blender, steamer and sauté pan o Keep cooked or fast-cooking grains on hand o Store frozen berries and greens like spinach in the freezer o Keep nuts, nut butters and beans in cabinets Eating Healthy while Eating Out o Add veggies and color to your plate when possible o Make smart choices about restaurants o Think about the healthier options at each place – even fast food places have salads and fruits o Use kiosks that have hard boiled eggs and yogurt or salads o Make /ask for substitutions o Ex: side of steamed broccoli instead of fries o Know how your food is being cooked o Is it fried, grilled, baked, steamed, etc? It matters! Eating on a Budget o Plan your meals, make a list and stick to it! o Don’t shop hungry, you may over buy and over spend o Check out the weekly sales and loss leaders o Clip coupons only for things you already use o Buy store brands o Use your store’s loyalty card for automatic discounts o Understand pricing – look at unit prices for best values o Use leftovers to make great meals and soups by adding fresh ingredients o Freeze food you will not use well in advance to avoid wasting lots of food dollars o Shop local, less travel costs makes it less expensive o Seasonal farmers markets can be great for this The Art of Eating o Sit down to a meal whenever possible o Ask for modifications to meals when eating out o Add as much color to your plate as possible o Keep healthy snacks on hand so you never get too hungry o Keep in your car, at your desk, etc o Chew your food completely o Eat with others o Social interaction enhances our satisfaction o Body absorbs nutrients and digests best when it is relaxed o Get involved in the purchasing and preparation of your food whenever possible Updated Statistics and Dietary Guidelines o 68% of United States population are overweight or obese and more than 33% of children o New guidelines will focus on reducing calories while increasing physical activity o It is all about making better choices o Fruits, vegetables, whole grains, fat free and low fat dairy o Consume less processed food, salty foods, foods high in sugar o Learn and then be aware of portion sizes o Increase your physical activity o It is not just about looking better but feeling better and living longer and healthier Source: United State Department of Agriculture Easy Guidelines to Remember o Savor your food at meals but consume less o Learn portion control for each kind of food – avoid buffets when eating out o Make vegetables and fruits the bulk of your plate – find a local farmers market if you are on the road o Drink 1% or fat free (skim) milk or try almond or rice milk o Watch out for hidden sodium in foods you don’t usually think as “salty” like breakfast cereals, etc o Make water and calorie-free beverages your primary source of fluids rather than sugary, caloriecontaining drinks The Bottom Line… o Accept the fact that we need fewer calories overall o Unconsciously we have been encouraged that bigger and more is better and it not true o Think of food as you would fuel for your car o Savor and enjoy every bite! Balance overall calories with plenty of activity & exercise o Stay healthy no matter where you are – don’t be lazy just because you are on the road – search out healthy options! Eating Right on the Run and On a Budget Thank You For Attending [...]... grains on hand o Store frozen berries and greens like spinach in the freezer o Keep nuts, nut butters and beans in cabinets Eating Healthy while Eating Out o Add veggies and color to your plate when possible o Make smart choices about restaurants o Think about the healthier options at each place – even fast food places have salads and fruits o Use kiosks that have hard boiled eggs and yogurt or salads...Balance – When to eat o Caloric pacing - 3 meals and 2-3 snacks per day o Choose small meals and eat every 2-3 hours, that you can bring with you on the run o Snack ideas - Choose fruits and vegetables whenever possible o Have nuts, hard boiled eggs, hard cheeses, bean dips and lean proteins alongside them o When having grains make them whole o Benefits o Increases metabolism o Controls appetite,... Unconsciously we have been encouraged that bigger and more is better and it not true o Think of food as you would fuel for your car o Savor and enjoy every bite! Balance overall calories with plenty of activity & exercise o Stay healthy no matter where you are – don’t be lazy just because you are on the road – search out healthy options! Eating Right on the Run and On a Budget Thank You For Attending ... sugars Meal Planning o Carbohydrates, protein and healthy fat o Vegetable stir fry with beans and rice o Fish, potato and vegetable o Meat stew with vegetables and grain (barley) o Time-saving tips o Cook extra food and save in fridge or freezer to bring with you for lunch at work during the week o Have tools on hand like a rice cooker, blender, steamer and sauté pan o Keep cooked or fast-cooking grains... market if you are on the road o Drink 1% or fat free (skim) milk or try almond or rice milk o Watch out for hidden sodium in foods you don’t usually think as “salty” like breakfast cereals, etc o Make water and calorie-free beverages your primary source of fluids rather than sugary, caloriecontaining drinks The Bottom Line… o Accept the fact that we need fewer calories overall o Unconsciously we have... often add sugar, salt and fat o All things that increase our risk for diseases like diabetes, heart disease, stroke o Food labels o Contain the truth about health of a food product more than food claims o Labeling can be misleading o “Healthy”, “natural” or “cholesterol free” o Ingredient list gives you the power to know what you are eating o Listed by weight o Choose less: hydrogenated oils and added... possible o Ask for modifications to meals when eating out o Add as much color to your plate as possible o Keep healthy snacks on hand so you never get too hungry o Keep in your car, at your desk, etc o Chew your food completely o Eat with others o Social interaction enhances our satisfaction o Body absorbs nutrients and digests best when it is relaxed o Get involved in the purchasing and preparation of... Updated Statistics and Dietary Guidelines o 68% of United States population are overweight or obese and more than 33% of children o New guidelines will focus on reducing calories while increasing physical activity o It is all about making better choices o Fruits, vegetables, whole grains, fat free and low fat dairy o Consume less processed food, salty foods, foods high in sugar o Learn and then be aware... store’s loyalty card for automatic discounts o Understand pricing – look at unit prices for best values o Use leftovers to make great meals and soups by adding fresh ingredients o Freeze food you will not use well in advance to avoid wasting lots of food dollars o Shop local, less travel costs makes it less expensive o Seasonal farmers markets can be great for this The Art of Eating o Sit down to a meal whenever... portion sizes o Increase your physical activity o 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 o Savor your food at meals but consume less o Learn portion control for each kind of food – avoid buffets when eating out o Make vegetables and fruits the bulk of your plate – find a local farmers ... Tips for eating healthy while on the run o Tips for eating healthy on a budget o Review and understand the 2010 Dietary Guidelines issued by the USDA and HHS Benefits of Eating Right o Quality of... hydrogenated oils and added sugars Meal Planning o Carbohydrates, protein and healthy fat o Vegetable stir fry with beans and rice o Fish, potato and vegetable o Meat stew with vegetables and grain... lean and low-fat protein (6-8oz) daily  Includes Lean meats, fish, dairy, eggs, beans, nuts, seeds, soy o Fat o Limit saturated fat and take in Omega-3s, poly and mono unsaturated fats such as avocados,