HEALTHY HABITS FOR LIFE

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HEALTHY HABITS FOR LIFE

• A Common Sense Approach
• to Healthy Living

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Gradual Permanent Lifestyle Changes will lead to

• Life long eating and activity habits
• Higher energy levels
• Decreased health risks
• Long term weight control and maintenance

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The Truth About Diets

• Diets are unhealthy
• Diets lead to weight gain
• The cost of dieting is high
• Looking good involves more than dieting
• The dieting cycle can be broken
• Authors rely on our lack of scientific knowledge
  of weight management to sell their books.

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Weight Management that Works

• Slow weight loss (1-2 pounds/week)
• Balanced eating plan
• Regular physical activity
• Skill building for life
• Credible author/ peer reviews
• The challenge is achieving permanent,
• not temporary weight loss

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Learn to Love Accept Yourself

• Your genetic makeup is what makes you unique

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Learn to Love Accept Yourself Accept Your
Individuality

• Look you best now
• Put the scales away
• Beauty comes in many sizes
• Deflate your saboteurs
• Project a confident you
• Be your own best friend

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Making Time for Me
Remember, only when you take care of yourself can
you truly take care of others. You need to be
well-fed, well-rested, well-supported and in good
physical shape.
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Make Peace with Food Begin Eating Intuitively

• Legalize all foods
• Listen to your hunger
• The hunger scale
• Stop when you are full

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Take Control of Emotional Eating

• Eating is one of the most emotionally charged
  experiences we have in our lives.

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Take Control of Emotional Eating Coping

• Do you feel hunger?
• If yes, then eat.
• If no, what are you feeling?
• What are your options other than eating?
• Nurture yourself

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Eat Well A Healthy Approach to Eating

• Healthy Weight
• Healthy Eating
• Your Lifelong Eating Plan
• The News on Nutrients

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Healthy Weight

• Genetic makeup
• Metabolic rate
• Body composition
• Activity level
• Food choices
• Current health problems

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Body Mass Index
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Healthy Eating

• Base your lifelong plan on guidelines from
  MyPyramid
• Maintain a healthy relationship with food
• Avoid the good food/bad food mentality
• Remember moderation and variety in all your food
  choices

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MyPyramid
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Your Lifelong Eating Plan

• Eat Well for the Health of It
• Assess your current eating habits
• Compare them to MyPyramid
• Create your own eating plan

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Estimated Daily Calorie Needs
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Create Your Eating Plan Going Further

• Basal Metabolic Rate (BMR)
• ___ (wt in pounds) x ___ (10 woman, 11 man) ____
• calories for basic
• energy needs (BMR)
• Calorie Needs for Physical Activity
• ___ calories for BMR x ___ activity ____
• calories for activity

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Create Your Eating PlanGoing Further

• Calorie Needs for Digestion and Absorption
• BMR calories activity calories x 0.1 ____
• calories for digestion absorption (DA)
• Total Calorie Needs
• BMR calories activity calories DA calories
  ___
• 
  Total

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Your Healthy Eating Plan

• The secret to lifelong health is to form a
  healthy daily eating pattern, not a regimented
  routine.

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MyPyramid Recommendations
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The News on Nutrients

• Carbohydrates
• Benefits
• Energy
• Fiber Soluble and Insoluble
• Sources grains, cereals, fruits, vegetables.
  legumes

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The News on Nutrients

• Fiber
• Recommendation 14 g fiber for every 1000
  calories consumed
• Maintains proper bowel function
• Decreases the risk for heart disease and some
  cancers
• Moderates blood glucose levels
• Lowers your calorie intake by helping you to stay
  full longer

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The News on Nutrients

• Protein
• Strengthens blood
• Builds and maintains muscle and body structure
• Sources meat, fish, poultry, eggs, dried beans
  (including soy), lentils, nuts and seeds

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The News on Nutrients

• Fat
• Energy
• Satiety
• Adds the flavor to food

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Defining the Fats

• Monounsaturated
• Polyunsaturated
• Saturated
• Omega-3 Fatty Acids
• Trans Fatty Acids

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A Word About

• Vitamins
• Minerals
• Calcium
• Iron
• Phytochemicals

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Are you getting enough?
Water
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Pleasurable Eating

• Give yourself permission to eat the foods you
  like.
• Savor foods as you eat them.
• Make eating more enjoyable.
• Eat when you are hungry stop when youre full.
• If you love it, savor it. If you dont love it,
  leave it.

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Breakfast, Lunch, Dinner, and Snack Ideas

• Breaking the Breakfast Barrier.
• Making the Most of Lunchtime.
• Whats for Dinner
• Smart Snacking Makes Sense

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Breaking the Breakfast Barrier

• Breakfast is the most important meal of the day.
• Include at least three food groups at breakfast.
• example yogurt, fruit, granola

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Breaking the Breakfast Barrier

• Breakfast on the go
• example bagel with peanut butter and banana
• Breakfast-at-home
• example English muffin with cheese and fruit
  salad

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Making the Most of Lunchtime

• Remembering to eat mid-day will help you avoid
  becoming over-hungry.
• Include food sources of carbohydrate, protein,
  and fat.

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Making the Most of Lunchtime

• Grab and Go lunches
• Example bagel sandwich with turkey, cheese,
  cucumber, tomatoes, and mustard. Add an apple
  and a few chips for crunch.
• At Home Lunches
• Example baked potato with chili and cheese pear
  slices and fruit bar cookies.

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Whats for Dinner Planning Tips

• Review your menu options
• Plan a shopping list for extras or meals
• Use time saving appliances
• Plan for left-overs

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Quick and Easy Dinner Ideas

• Pasta or Rice
• Evening Breakfast
• Food Bars Baked Potato, Taco/Burrito or Salad
• Pizza

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Smart Snacking Makes Sense

• Listen to your body.
• Do not forget the protein.
• Keep snacks handy.
• Remember moderation.

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Grocery Shopping for a Healthier You

• Keep variety and MyPyramid in mind.
• Shop the perimeter of the store
• Read those food labels
• Be prepared to shop
• Be an informed shopper

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Reading Food Labels

• Serving Sizes
• Nutrient Information
• Calories per Gram
• Daily Value
• Trans Fat
• Rounding
• Nutritional Claims

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Shopping Hand in Hand with MyPyramid
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Breads, Cereals, Rice and Pasta

• Look for whole grain products
• B-vitamins
• Fiber
• Low in fat

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Fruits and Vegetables

• Great sources of
• Vitamins
• Minerals
• Fiber
• Variety is the key!

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Dairy Products

• Great source of
• Calcium
• Protein
• Vitamin D
• Many lowfat and fat free products available

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Meat, Poultry, Fish, Dry Beans, Eggs and Nuts

• Pay attention to portion size and fat content
• Excellent source of
• Protein
• Iron
• Zinc
• Vitamin B-12

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Oils and Fats

• Pay attention to the type and amount you choose
• Great source of
• Vitamin E
• Essential fatty acids
• Energy

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Keeping a Well Stocked Room or Fridge
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Healthy Eating on the Run

• Plan your day
• Keep food handy
• Plan ahead
• Get moving

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Nutritious Restaurant Eating

• Size up portion sizes
• Leaner cuisine
• Order you way
• Avoid overeating
• Bon Appetit

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Tour of RestaurantsFast Food
The Good News

• Nutrition information is often posted
• The menus are fairly standard from franchise to
  franchise
• Beware of value-added meals

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Pizza
The Good News

• Choose your own sauce and toppings
• Start your meal with a small salad
• Easy nutrient rich meals

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Deli Shops
The Good News

• One sandwich is usually enough for two
• Add broth based soup
• Add a small salad

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Mexican
The Good News Healthy choices

• Asada (grilled)
• Veracruz-style (tomato sauce)
• Salsa Verde (green chile sauce)
• Mole Sauce (chili-chocolate sauce)
• Soft tortillas
• Entrees topped with lettuce and tomatoes

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Italian
The Good News

• Vegetable based entrees
• Family style service lets you choose your own
  portion size
• Flavorful tomato based sauces

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Asian
The Good News

• Rice is the cornerstone of the menu
• Low fat meat and vegetable side dishes
• Fortune cookies make a great dessert

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Maintaining Lifelong Habits
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Maintaining Lifelong Habits

• Small daily decisions will lead to long term
  habits
• Pat yourself on the back
• Deal with set backs
• Take care of yourself
• Enjoy yourself

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Thank you!

• Jennifer M. Doane, MS, RD, LDN, ATC
• Advantage Nutrition Wellness
• 610-443-1885
• JDoane_at_AdvantageNutritionAndWellness.com