Eating Right for Life

1
Eating Right for Life

• BALANCING LIFES ISSUES, INC.

2
Objectives

• Understand what food your body needs for optimal
  health
• Navigate foods and food marketing based on sound
  nutrition advice
• Learn to manage weight, energy and long-term
  health with nutrition guidance
• Review and understand the 2010 Dietary Guidelines
  issued by the USDA and HHA

3
Benefits of Eating Right

• Quality of life
• Weight management
• Disease Prevention
• Immediate benefits
• Increases energy
• Improved and controlled mood
• Connection with self and others
• Longevity
• Self confidence

4
(No Transcript)
5
Healthy Lifestyle

• Exercise
• Sleep
• Managing stress fight or flight response
• Hydrate

6
What are some components of a healthy diet?

• Variety
• Smart food combinations
• Many foods
• Balance
• How much
• When
• Smart Choices
• Limit certain foods
• Whole foods vs. processed foods

7
Smart Food Combinations
Combine all 3 at every snack or meal for your
best energy and satisfaction
8
Variety

• Carbohydrates
• Fruits and vegetables
• Each color has its own health benefits so eat
  them all
• Get 9 servings of them a day!
• Grains
• Get at least, if not all of them whole grains
• Includes Brown rice, whole grain bread, quinoa,
  oats
• Protein
• Take in small amounts of lean and low-fat
  protein (6-8oz) daily
• Includes Lean meats, fish, dairy, eggs, beans,
  nuts, seeds, soy
• Fat
• Limit saturated fat and take in Omega-3s, poly
  and mono unsaturated fats such as avocadoes,
  olives, vegetable oils, fatty fish, nuts, seeds

9
Balance When to eat

• Caloric pacing - 3 meals and 2-3 snacks per day
• Choose small meals and eat every 2-3 hours
• Snack ideas - Choose fruits and vegetables
  whenever possible
• Have nuts, hard cheeses, bean dips and lean
  proteins alongside them
• When having grains make them whole
• Benefits
• Increases metabolism
• Controls appetite and often portions and food
  choices
• Energy Balance daily is key!

10
Balance How much

• One cup is about the size of your fist or a
  tennis ball
• Servings size for cooked vegetable or grain is
  1/2 cup
• 1 oz. is about the size of your thumb or a poker
  chip
• Serving size for cheese or peanut butter
• 3 oz is about the size of a deck of cards or the
  palm of your hand
• Serving size for meat
• Check out www.webmd.com
• healthy eating section for a great portion size
  helper

11
FOODS TO LIMIT

• Whole Foods vs. Food Products
• Whole foods are in their natural form
• Processed foods often add sugar, salt and fat
• All things that increase our risk for diseases
  like diabetes, heart disease, stroke
• Food labels
• Contain the truth about health of a food product
  more than food claims
• Labeling can be misleading
• Healthy, natural or cholesterol free
• Ingredient list gives you the power to know what
  you are eating
• Listed by weight
• Choose less hydrogenated oils and added sugars

12
Meal Planning

• Carbohydrates, protein and healthy fat
• Vegetable stir fry with beans and rice
• Fish, potato and vegetable
• Meat stew with vegetables and grain (barley)
• Time-saving tips
• Cook extra food and save in fridge or freezer
• Have tools on hand like a rice cooker, blender,
  steamer and sauté pan
• Keep cooked or fast-cooking grains on hand
• Store frozen berries and greens like spinach in
  the freezer
• Keep nuts, nut butters and beans in cabinets

13
The Art of Eating

• Sit down to a meal whenever possible
• Ask for modifications to meals when eating out
• Add as much color to your plate as possible
• Keep snacks on hand so you never get too hungry
• Chew your food completely
• Eat with others
• Social interaction enhances our satisfaction
• Body absorbs nutrients and digests best when it
  is relaxed
• Get involved in the purchasing and preparation of
  your food whenever possible

14
Updated Statistics and Dietary Guidelines

• 68 of United States population are overweight or
  obese and more than 33 of children
• New guidelines will focus on reducing calories
  while increasing physical activity.
• It is all about making better choices
• Fruits, vegetables, whole grains, fat free and
  low fat dairy.
• Consume less processed food, salty foods, foods
  high in sugar.
• Lean and then be aware of portion sizes
• Increase your physical activity
• It is not just about looking better but feeling
  better and living longer and healthier
• Source United State Department of Agriculture

15
6 Easy Guidelines to remember

• Savor your food at meals but consume less.
• Learn portion control for each kind of food.
• Make vegetables and fruits the bulk of your
  plate.
• Drink 1 or fat free milk or try almond or rice
  milk.
• Watch out for hidden sodium in foods you dont
  usually think as salty like breakfast cereals
  etc.
• Make water and calorie-free beverages your
  primary source of fluids rather than sugary,
  calorie-containing drinks.

16
The bottom line

• Accept the fact that we need fewer calories
  overall
• Unconsciously we have been encouraged that bigger
  and more is better and it not true
• Think of food as you would fuel for your car
• Savor and enjoy every bite! Balance overall
  calories with plenty of activity exercise.