15 Eating Well Tips for 2015Alyssa Krejci, RD, LMNT │70th & Pioneers Hy-Vee Registered

Dietitian

15 Eating Well Tips for 2015 will Lead to a Healthier You!

1. Eat breakfast2. Eat every couple hours (3 – 4 hours)

3. Aim for balance – watch your portions4. Eat the Rainbow – vegetables and fruits 5. Eat intuitively6. Fill up on fiber7. Water8. Think ahead – meal planning 9. Get to know food labels & NuVal at Hy-Vee10. Follow food safety guidelines

11. Get cooking – try some heathy cooking swaps12. Fix nutrient-dense snacks13. Dine out without ditching your goals14. Explore new food flavors15. Be active

15 Eating Well Tips for 2015 will Lead to a Healthier You!

1. Breakfast

Break the fast!

Eating breakfast may help decrease 200 calories a day or 24 pounds a year.

Eating breakfast helps keep off weight in the long run.

Eat a well-balanced diet: Include a good source of protein and fiber

Protein Fiber & Antioxidants

1-2 eggs Whole grain toast & orange

1 cup nonfat Greek yogurt 1/2 cup flax granola & 1 cup berries

Protein bar Apple

Hot quinoa & oatmeal cereal with berries & nuts

2. Eat Every Couple Hours

Boosts metabolism and keeps it running high.

Prevents overconsumption of food.

Choose healthy snacks. Think protein & fiber!

Helps get all your needed nutrients.

3. Aim for Balance

Too much of anything is not a good thing.

Every nutrient has a different job in your body.

Carbohydrates 45-50%

Protein 25%

Fat 25-30%

Keep it simple with MyPlate

Size Matters

Source: www.prowellness.vmhost.psu.edu/portion-distortion

4. Eat the Rainbow

Green – protect against cancer & maintain good cardiovascular health

Orange and Yellow – good for skin, immune system, eye health

Purple and Blue – reduce effects of aging, improve short-term memory

Red – lower risk of prostate and ovarian cancers & cardiovascular disease

White – reduce risk of cancer

5. Begin to Eat Intuitively

Legalize all foods – make peace with food.

Listen to your hunger.

Eat the majority of the time when you are physically hungry.

Stop when you are comfortable - not stuffed.

Hunger Scale

1 2 3 4 5Starving

Hunger Pangs

SolidHunger

Full Stuffed

Listen to your body and decide which level fits best.

Try to keep your hunger level between level 2 and 3.

Red area = DANGER ZONE TIPThink of what you

would like to eat when you are between a 2

and a 3.If leftovers sound good that is a good sign you

are hungry.

6. Fill Up on Fiber

Recommendation: 20-35g/day

Decreases the risk for heart disease and some cancers.

Lowers your calorie intake by helping you to stay full longer.

Two Types of Fiber1) Soluble - It can help lower blood cholesterol and glucose levels.

Found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.

2) Insoluble - Promotes the movement of material through your digestive system and increases stool bulk.

Found in whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes.

7. Water

Are you getting enough?

Water

DID YOU KNOW? The hypothalamus controls both hunger and thirst, so it sends the same signal whether you are hungry

or thirsty. Are you really hungry or thirsty?

Try drinking an 8-ounce glass of water first before you get something to eat.

It might take up to 15 minutes for your hypothalamus to send a signal letting your body know your thirst has been satisfied.

If you still feel hungry, then eat.

Help your body determine the difference between being hungry and being thirsty.

8. Think Ahead…Meal Planning

Planning meals ahead can help you: Meet your needs for energy and nutrients. Provide appealing, balanced meals. Save money at the grocery store. Waste less food by using leftovers and

foods on hand. Add variety to your meals.

Reduce stress!

Meal Planning in 4 Easy Steps:

Step 1: Take InventoryCheck your refrigerator, freezer and

pantry to find out which items you have available.

Keep a list of spices and seasonings you have currently at home.

Helps to avoid buying a product you may already have.

Step 2: Create a Meal Plan Plan your meals for one or more weeks at a

time. Start your menu planning with the main meal. Then

decide what to have for lunch and breakfast. Know your schedule and your family’s schedule

if applicable. Remember, the key concepts of a healthy diet

when planning. MyPlate

Use a Meal Planning Tool if needed.

Meal Planning in 4 Easy Steps:

Step 3: Make a Shopping List Get to know the layout of your grocery store! Categorize your needed ingredients based on their

departments or aisle numbers. If you have coupons for products you would

normally buy, clip them and put them in an envelope to bring with you!

Step 4: Shop Strategically Try shopping only once per week (or less) to save both

time and money. Don’t shop when you are hungry! Try generic, store brands to save money without

sacrificing taste. Shop the perimeter of the store first.

Healthier options!

Meal Planning in 4 Easy Steps:

Meal Planning in 4 Easy Steps:

Check out Hy-

Vee’s weekly menu!

Read Food

Labels

9.

What Health Claims on Food Labels Really Mean…

FDA has strict guidelines on how certain food label terms

can be used. Some of the most common claims seen on

food packages:

Low calorie — Less than 40 calories per serving.

Low cholesterol — Less than 20 mg of cholesterol and 2 grams or less of saturated fat per serving.

Low-fat- 3 grams fat or less per serving

Reduced — 25% less of the specified nutrient or calories than the usual product.

Good source of — Provides at least 10% of the DV of a particular vitamin or nutrient per serving.

Calorie free — Less than 5 calories per serving.

Fat free/sugar free — Less than 1⁄2 gram of fat or sugar per serving.

Low sodium — Less than 140 mg of sodium per serving.

High in — Provides 20% or more of the Daily Value of a specified nutrient per serving.

High fiber — 5 or more grams of fiber per serving.

NuVal: An Extra Tool, Available at Hy-Vee, to Help You Find More

Nutrient-Dense Foods!

A nutritional scoring system available at Hy-Vee

NuVal scores can be found on food price tags.

Developed by an independent panel of nutrition and medical experts, the system helps you see - at a glance - the nutritional value of food you buy.

NuVal scores food on a scale of 1 to 100. The higher the number, the higher the nutrition.

www.nuval.com

1-100

10. Remember Food Safety

Clean: Wash hands, surfaces and fresh produce.

Separate raw meat, poultry, seafood or eggs from ready-to-eat foods in your grocery cart and in your refrigerator.

Cook foods to the proper temperatures. Use a meat

thermometer

Chill and refrigerate foods quickly. Your refrigerator should be no higher than 40◦F and the freezer at 0◦F

11. Get Cooking

Expand your recipe horizonsBuy a good basic cookbook.

• Good Housekeeping or Better Homes and Gardens

Use the Internet to search for healthy recipes.• Go to www.hy-vee.com for simple recipes plus weekly

meal plans Try a new recipe each week.

Hy-Vee Meal Solutions

Click on Meal

Solutions - recipes

Healthy Cooking Tips

Ways to Cut the Fat Using Greek Yogurt

Simple Swaps• Use plain Greek yogurt

instead of sour cream.

• Try mixing two cups of Greek yogurt with a packet of dry ranch dressing for a quick veggie dip.

Avocado

Add heart-healthy monounsaturated fats, Vitamin C, Vitamin K & fiber

Use as a butter swap in cookies 1 cup butter = 1,628 calories, 184 grams fat (116

grams saturated) 1 cup mashed avocado = 384 calories, 35 grams fat (5

grams saturated) YOU SAVE 1,244 calories, 149 grams fat (111 grams

saturated) Use as a sandwich spread

2 tablespoons mayonnaise = 180 calories, 20 grams fat (3 grams saturated)

2 tablespoons mashed avocado = 24 calories, 2 grams fat (0.3 grams saturated)

YOU SAVE 156 calories, 18 grams fat (2.7 grams saturated)

Unsweetened Applesauce & Mashed Banana

Apples are a great source of soluble fiber & Vitamin C Applesauce for oil in recipes

1 cup oil = 1,927 calories, 218 grams fat 1 cup applesauce = 102 calories, 0 grams fat, 23 grams sugar YOU SAVE 1,825 calories, 218 grams fat

Bananas are a great source of potassium, fiber, Vitamin C & Vitamin B6 Banana for oil in recipes

1 cup oil = 1927 calories, 218 grams fat 1 cup mashed banana = 200 calories, 1 gram fat, 27.5 grams sugar YOU SAVE 1,727 calories, 217 grams fat

Frozen bananas also make a great ice cream

** Though you are saving lots of calories and fat, you are adding in sugar by making these swaps**

Black Beans

Add antioxidants, fiber, protein, B-vitamins, iron, magnesium, potassium & zinc

Make black bean brownies! 1 serving traditional brownies made with a mix

= 180 calories, 8 grams fat 1 serving black bean brownies made with a mix

= 162 calories, 4 grams fat YOU SAVE 15 calories, 4 grams fat…More

important, you add filling fiber and protein

Healthy Cooking Tips

Replace high-fat meats with leaner meat. Ham instead of sausage Sirloin steak for rib-eye 93%-lean ground beef for 85%-lean Look for “loin” or “round”

Remove visible fat on meat and skin on chicken.

Drain fat from ground beef by rinsing with water and patting dry.

Healthy Cooking Tips

Reducing Fat in Cooked Ground Beef

A study in The Journal of American Dietetic Association found that a simple rinsing process reduced the fat content of cooked ground beef by as much as 50 percent.

Source: www.beefnutrition.org

12. Snack Smart

PROTEIN SOURCE FIBER SOURCE

Cheese Stick Whole Grain Crackers

Turkey Stick Apple

Greek Yogurt Berries & Granola

Low-Fat Milk Kashi Whole Grain Cookie (5gm)

Peanut Butter Whole Wheat Toast

Nuts Dried Cranberries & Whole Grain Cereal

Shredded Cheese Whole Wheat Pita (add pasta sauce and make a pizza!)

Here are some examples of some quick, filling snacks!

13. When You’re Dining Out…

Plan ahead, ask questions and choose foods carefullyThink about nutritious items you can add to your plate

– fruits, vegetables, lean meats or fishChoose grilled, baked, broiled or steamed items…not

friedChoose side salad with light dressing (on the side)

instead of friesChoose water, unsweetened tea or milk instead of

soda

14. Explore New Foods and Flavors

You can add more nutrition and eating pleasure by expanding your range of food choices:When shopping make a point of selecting

a fruit, vegetable or whole grain that’s new to you.

Choose a restaurant that features ethnic foods and find new flavors to enjoy.Try different versions of familiar foods

like blue potatoes or red leaf lettuce.

15. Be Active

There is no one ideal program.

Get to know your body and what works for you.

Start slowly and gradually progress.

ANY activity is better than no activity.

In 2015: Visit with Your Hy-Vee Dietitian

NewslettersWeekly Menu

Ideas

Lifestyle & Weight Management Program

• Shopping Tours• Individual Nutrition

Consultations• Community Presentations• Cooking Classes• Wellness Workshops• Kids’ Events

Health Screenings• Cholesterol• blood pressure • blood sugar • body fat • body mass index

Questions?

Thank You Alyssa Krejci, RD, LMNT70th & Pioneers Hy-Vee Phone: (402) 489-4244

E-Mail: akrejci@hy-vee.com