Healthy Eating

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

• Provide overview of success factors to healthy
  eating
• General nutrition guidelines
• Tips and strategies to healthy eating

Note Not intended as nutrition program to
address specific conditions
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Health EducationFY 2006

• Poor Habits Poor Health Contributes to
• Overweight and Obesity
• High Blood Pressure
• Diabetes
• Heart Disease
• High Cholesterol (or other blood lipids)
• Musculoskeletal Injuries and Arthritis
• Some Cancers

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Success Factors to Healthy Eating

• Improve nutrition knowledge
• Learn to cook / prepare healthy meals / foods
• Plan meals
• Prepare for triggers develop a strategy

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Improve Nutrition Knowledge

• Nutrition guidelines
• Nutrition labels
• Portions serving size

www.hanford.gov/amh www.mypyramid.gov
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Reading Food Labels

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Research nutritional information

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Portions and Serving Sizes

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Learn to Cook / Prepare Healthy Meals / Foods

• Stock up on healthy recipes
• Try 1 new recipe a week
• Try quick prep meals
• Sandwiches
• Salads
• Pastas
• Soups
• Stuffed Potatoes
• Healthy one-pan dishes and casseroles

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Quick Meal Ideas

• Ingredients for soups, sandwiches, wraps (lavash,
  tortilla), pitas, pasta (cold/warm), salads,
  rice, potatoes, casseroles etc.

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Quick Meal Ideas

• Ingredients for soups, sandwiches, wraps (lavash,
  tortilla), pitas, pasta (cold/warm), salads,
  rice, potatoes, casseroles etc.

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Quick Meal Ideas

• Ingredients for soups, sandwiches, wraps (lavash,
  tortilla), pitas, pasta (cold/warm), salads,
  rice, potatoes, casseroles etc.

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Plan Meals

• Plan you weekly meals
• Make grocery lists

Prepare for Triggers (impulse or temptation
eating)

• Limit eating out / know how to eat own
• Food in the home
• Be prepared for special occasions/events

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Things to Avoid / Reduce in Diet

• High calorie, non-nutritious beverages
• Soda
• Juices
• Alcoholic beverages
• Fancy high calorie coffee
• White breads, pasta, cereal (no / low fiber)
• Rolls
• Hamburger/hotdog buns
• 3. High Fat Meats
• Saturated fats and Trans-fats
• Excessive serving sizes
• Foods with little nutritional value

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High Calorie, Non-Nutritious Beverages

Soda/Juices/sugary drinks 250-300
calories Bottle/can beer or glass wine 150
calories Starbucks Latte 300, Frappuccino
350-640, Mocha 500 calories Coffee creamers
200-300 calories per cup
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No or low fiber breads vs whole grain breads

Calories / Fiber
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High Fat Meats

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Saturated and Trans-fats

• All fats should be used in limited amounts
• Saturated and trans-fats should especially
  limited (lt15 grams/day)
• Meats
• Dairy, i.e. cheese, ice cream, etc. (especially
  whole or high fat dairy)
• Butter and some margarines
• Palm, palm kernel and coconut oil (are high in
  sat. fat even though are not animal-derived)
• Egg yolks

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Replace Saturated and Trans-fats with Unsaturated
fats

• Oils olive, canola, safflower, sesame, corn and
  sunflower
• Non-stick spray for cooking
• Low fat diary or dairy alternatives
• Low fat meats or meat alternatives
• Margarines made with unsaturated oils and no
  trans-fats
• Egg whites or egg substitute
• Reduce fat mayo/salad dressings

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Serving Sizes

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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

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Things to Increase in Diet

• Vegetables and fruits
• Water
• Whole grains
• Protein alternatives, e.g. legumes
• Beans/peas
• Lentils
• Nuts/seeds
• Soy products, e.g. tofu
• Fish
• Fat free/low fat dairy (or soy alternatives)

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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 Farmers markets
• Consider ways to use fresh, frozen, canned, dried
• For deserts, serve fresh, canned or dry fruit
  instead of baked goods or other sweets.

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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)

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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

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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

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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

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Eating out

• Research nutritional content (brochures, web)
• Portion control
• Pass on value size
• See if food can be ordered in smaller portions
  (lunch size vs dinner size)
• Ask for to go box immediately and split up
  portion to eat later
• Avoid all you can eat or pre-meal eating, e.g.
  appetizers, chips and salsa
• Hold the mayo and other high calorie sauces
  (special sauce, Tarter, ranch)
• Ask for butter, cream cheese, salad dressing,
  sauces, gravies to be served on side.

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Eating out

• Drink water , diet soda or ice tea instead of
  high calorie drinks
• Decide what you are going to order before you go
• Be selective at salad bars
• Talk to your server about how foods are prepared
  ask if foods can be made to order or if they
  have health substitutes
• Grilled, steamed, or baked over fried
• Whole wheat/grain breads over white
• Veggies or baked potato with toppings on side
  over fries or onion rings
• Salad with low fat dressing over coleslaw
• Broth-based soups or salad instead of bread and
  butter

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Questions?

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

coming soon!