Healthy habits for life a common Sense Approach to Healthy Living

If no, what are you feeling?

What are your options other than eating?

Nurture yourself

Eat Well: A Healthy Approach to Eating

Healthy Weight

Healthy Eating

Your Lifelong Eating Plan

The News on Nutrients

Healthy Weight

Genetic makeup

Metabolic rate

Body composition

Activity level

Food choices

Current health problems

Body Mass Index

18.6 or less	Underweight
20-24.9	Normal
25-29.9	Overweight
30 or more	Obese

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

MyPyramid

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

Estimated Daily Calorie Needs

		Calorie Range
	Age	Sedentary Active
Female	14-18	1800 2400
	19-31	2000 2400
	31-50	1800 2200
	51+	1600 2200
Males	14-18	2200 3200
	19-30	2400 3000
	31-50	2200 3000
	51+	2000 2800

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

Create Your Eating Plan: Going Further

Calorie Needs for Digestion and Absorption

BMR calories + activity calories x 0.1 = ____

calories for digestion & absorption (D&A)

Total Calorie Needs

BMR calories + activity calories + D&A calories =___

Total

Your Healthy Eating Plan

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

MyPyramid Recommendations

Food Group	Daily Amount of Food
	1400	2000	2400
Grain	5 oz.-eq.	6 oz.-eq.	8 oz.-eq.
Vegetable	1½ cups	2½ cups	3 cups
Fruit	1½ cups	2 cups	2 cups
Milk	2 cups	3 cups	3 cups
Meat & Beans	4 oz.-eq.	5½ oz.-eq.	6½ oz.-eq.
Oils	4 tsp.	6 tsp.	7 tsp.
DC	171	267	362

The News on Nutrients

Carbohydrates

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

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

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

The News on Nutrients

Fat

• Energy
• Satiety
• Adds the flavor to food

Defining the Fats

Monounsaturated

Polyunsaturated

Saturated

Omega-3 Fatty Acids

Trans Fatty Acids

A Word About

Vitamins

Minerals

Calcium

Iron

Phytochemicals

Are you getting enough?

Water:

?

?

?

?

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 you’re full.

If you love it, savor it. If you don’t love it, leave it.

Breakfast, Lunch, Dinner, and Snack Ideas

Breaking the Breakfast Barrier.

Making the Most of Lunchtime.

What’s for Dinner

Smart Snacking Makes Sense

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

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

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.

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.

What’s for Dinner: Planning Tips

Review your menu options

Plan a shopping list for “extras” or meals

Use time saving appliances

Plan for left-overs

Quick and Easy Dinner Ideas

Pasta or Rice

Evening Breakfast

Food Bars: Baked Potato, Taco/Burrito or Salad

Pizza

Smart Snacking Makes Sense

Listen to your body.

Do not forget the protein.

Keep snacks handy.

Remember moderation.

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

Reading Food Labels

Serving Sizes

Nutrient Information

Calories per Gram

% Daily Value

Trans Fat

Rounding

Nutritional Claims

Shopping Hand in Hand with MyPyramid

Breads, Cereals, Rice and Pasta

Look for whole grain products

B-vitamins

Fiber

Low in fat

Fruits and Vegetables

Great sources of

Vitamins

Minerals

Fiber

Variety is the key!

Dairy Products

Great source of

Calcium

Protein

Vitamin D

Many lowfat and fat free products available

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

Oils and Fats

Pay attention to the type and amount you choose

Great source of

Vitamin E

Essential fatty acids

Energy

Keeping a Well Stocked Room or Fridge

Healthy Eating on the Run

Plan your day

Keep food handy

Plan ahead

Get moving

Nutritious Restaurant Eating

Size up portion sizes

Leaner cuisine

Order you way

Avoid overeating

Bon Appetit

Tour of Restaurants: Fast Food

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

The Good News:

Pizza

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

The Good News:

Deli Shops

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

The Good News:

Mexican

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

The Good News: Healthy choices

Italian

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

The Good News:

Asian

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

The Good News:

Maintaining Lifelong Habits

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

Thank you!