10 healthy eating tips | webinar wednesday | march 2016

Welcome to Webinar Wednesday!

“Eat Good, Look Good, Feel Good:10 Healthy Eating Tips”

Copyright Kelsey-Seybold Clinic 2016

Today’s Presenter

• Registered Dietitian for Kelsey-Seybold

• Practices at the Katy Clinic

• Has been with Kelsey-Seybold since March 2012

• Her favorite part of outpatient nutrition is helping dispel nutrition myths as well as encouraging patients to make healthful lifestyle changes.

Chris Nixon, RDKelsey-SeyboldKaty Clinic


10 Healthy Eating Tips

1. Fiber, fiber, fiber!

2. Fish

3. LOTS of water

4. Salads before meals

5. Limit the sugar

6. Portion control

7. Cook more, eat out less

8. Fruits and vegetables

9. Snack healthy, and often

10. Cut out “bad” fats


• Fiber can be found in many different foods:– Cereals (whole grain), Legumes, Grains,

Nuts and seeds, and even fruits and vegetables

• 3 easy tips to follow for more fiber:1. Switch from white bread to whole

wheat

2. Snack on berries - A cup of raspberries has 8 grams, about twice that of a slice of whole-wheat bread. Blackberries have 7 grams per cup.

3. Eat an apple - It has 3 to 5 grams depending on the size.


Fish• You should eat about 8 oz of seafood a week.

– A drained can of tuna = about 3-4 ounces

– Salmon steak = about 4-6 ounces

– 1 small trout = about 3 ounces

• Shellfish counts too! – Oysters, mussels, clams, and calamari (squid) all supply

healthy omega-3s. Try mussels marinara, oyster stew, steamed clams, or pasta with calamari

• 3 tips to incorporate fish into your diet:1. Keep it lean and flavorful! Try broiling, grilling, roasting or

baking your fish

2. Get creative! Try different recipes like salmon patties, shrimp stir fry, grilled fish tacos or clams with whole-wheat pasta

3. Put it on a salad or sandwich! Top a salad with grilled scallops, shrimp, or crab in place of steak or chicken. Use canned tuna or salmon for sandwiches in place of deli meats, which are often higher in sodium.


Water• You should be drinking 6-8 8 oz. glasses a day

• Water won’t add extra calories or sugar to your diet compared to soda, energy, sports and other sweet drinks

• 3 Pros to drinking more water:1. A “thrifty” option – water is usually easy on the

wallet, or you can save money by drinking it from the tap at home.

2. Convenient! Fill a reusable water bottle and throw it in your bag to have your drink on the go!

3. Drinking water can help you manage your calories. You should drink water with and between your meals to help keep liquid calories to a minimum.


• Eating a salad before lunch or dinner can help keep you from overeating by curbing your appetite and giving you a sense of “being full” sooner than expected.

• 3 Tips to help incorporate salad in to your diet:1. Mix it up! Toss in shredded carrots,

strawberries, spinach, watercress, orange segments, or sweet peas for a flavorful, fun salad.

2. The more color the better! Brighten your salad by using colorful vegetables such as black beans, sliced red bell peppers, shredded radishes, chopped red cabbage, or watercress.

3. Incorporate a new salad at every meal.


Limit the Sugar• Decreasing sugar can actually increase your

energy by minimizing the highs and lows that sweets trigger.

• “Sugar highs” have even been known to contribute to road rage.

• “Sugar lows” can cause blackouts among people with diabetes.

• 3 Tips to reduce your sugar intake:1. Have a smaller portion of a sweet treat.

2. Buy unsweetened or no sugar added foods and drinks

3. Add more flavor! Try vanilla extract or other spices instead of sugar.


Portion Control• Your portions at each meal do not need to be any

specific amount-but to stay within your energy needs, the total amount you eat each day should match the total amount recommended for each food group.

• Calorie intake varies for each person, depending on their height, weight, age and activity level.

• You can calculate your calorie intake per day and learn more at choosemyplate.gov

• 3 tips help you better portion control:1. Use smaller plates and cups.

2. Pay attention to your feelings of hunger! Stop eating when you are satisfied, not full.

3. Start by eating half of what’s on your plate, stop a moment and decide if you want to eat more. You can always save some for later!


• Eat at home more often so you can better control what you’re eating.

• If you eat out, choose the healthier option such as baked chicken instead of fried chicken.

• 3 tips to help you eat in more:

1. Try new, fun recipes!

2. Once or twice a week invite friends or family over to share a meal with.

3. Prepare meals in advance for the week.


Fruits and Vegetables• You should be eating 5 – 13 servings

of fruits and vegetables per day depending on age, gender, physical activity and overall health

• 3 tips to help you eat more fruits and veggies:

1. Make half of your plate fruits and vegetables.

2. Plan some meals around vegetables or fruit being the main dish, ex: vegetable stir-fry or soup.

3. Stir fruit (berries, dried fruit, banana slices) into your cereal yogurt or

oatmeal for breakfast.


Snack Healthy and Often• Snack in between meals to help

boost your metabolism.

• Snack should be healthy, i.e. a handful of nuts, a piece of fruit, slices of vegetables.

• 3 tips to help you snack more healthy:

1. Focus on Protein! Grab some Greek yogurt, string cheese or a hard-boiled egg. A glass of low-fat or fat-free milk is a great way to drink a healthy snack.

2. Stay away from sugar. Swap out your cookies, pastries and candies for more healthy food options to have on hand.

3. Make a fruit smoothie!


Cut Out “Bad” Fats• Good fats:

– Monounsaturated Fats (avocados, olives, nuts)– Polyunsaturated Fats(walnuts, sunflower,

sesame, and pumpkin seeds, fatty fish i.e. salmon, tuna, trout, sardines)

• Bad Fats:– Trans Fat (fried food, hydrogenated oils, pre-

mixed products i.e. cake mix, packaged snack food)

– Saturated Fat (animal products, tropical oils, etc.)

• 3 Tips to help eliminate bad fats from your diet:

1. Replace the bad fats (processed and fried food) with good fats (fish, olive oil, nuts)

2. Eat omega-3 fats everyday.

3. Choose your cooking oils carefully.


Questions


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“Surviving the Great Outdoors: 4 Things to Consider for Allergy Season”

Wednesday, April 6, 2016Noon to 12:30 p.m.

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Lyndall Harrison, MDKelsey-SeyboldMain Campus


10 healthy eating tips | webinar wednesday | march 2016

Health & Medicine