A FRESH LOOK AT HEALTHY EATING

Presented by Cigna Employee Assistance Program

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• Examine how habits and patterns impact healthy eating• Look at choices for creating a balanced meal• Discuss healthy recipes and eating behaviors• Know the benefits of your Employee Assistance Program (EAP)

SEMINAR GOALS

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• Unhealthy trends continue• Our changes don’t last• Information overload• Positive incentives

WHY TAKE A FRESH LOOK AT HEALTHY EATING?

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• Balanced meals

• Patterns and thinking

• Eating in or out

• Weight loss

WHAT DOES HEALTHY EATING MEAN TO YOU?

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More salad and less steak?

Smaller portions?

Preparing your own meals?

Following a diet?

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• Skipping a meal• Fooling yourself with fast food• Eating frozen meals• Following fad diets• Focusing on weight loss only

HALFWAY HEALTHY EATING

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To get a balance of nutrients…• Eat from all major groups• Pay attention to portion sizes• Balance calorie intake

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(United States Department of Agriculture, (USDA), 2019)

EATING THE RIGHT BALANCE

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Understand nutrition terms• Dietary fiber• “Good” and “bad” fat• Added sugar• Whole grain• Antioxidants

GET UP TO SPEED

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Superfoods are foods that offer maximum nutritional benefit for minimal calories. They have high amounts of vitamins, minerals, and antioxidants.

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• Use smaller plates• Pay attention to notice fullness• Cut smaller pieces• Don’t use serving dishes• Try portioned plates

THINKING ABOUT PORTION CONTROL

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• Wait until hungry• Schedule meals • Be aware of emotional eating• Don’t eat before sleep• Plan ahead with meals and snacks

THINKING ABOUT WHEN YOU EAT

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• Eat only half your entrée and save the leftovers

• Split an entrée• Check menu and nutrition

info online before you go • Try to order fruits and/or

vegetables• Don’t be afraid to make

a special request

EATING HEALTHY WHEN GOING OUT

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• Balance your food groups• Avoid unhealthy ingredients,

additives, and preservatives • Control your portions • Cook from healthy recipes

BENEFITS OF PREPARING YOUR OWN MEAL

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HEALTHY EATING AND WEIGHT

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• Explore pros and cons of diet programs• Eat lots of fruits and vegetables • Limit carb and sugar intake• Maintain healthy eating habits

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• Set reasonable goals; take it slow• Drink more water • Keep yourself busy• Include physical activity in your life

HEALTHY WEIGHT LOSS TIPS

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HEALTHY EATING…HEALTHY YOU!

What will you do today?

Study the menu before eating out

Limit night eating

Share a meal when out

Pay attention to portion size

Drink more water

Watch carb and sugar intake

Plan ahead!

Keep yourself busy

Read nutrition labels

Eat more fruits and vegetables

Stop skipping meals

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BENEFITS OF THE EAP

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Benefits vary by employer. Please check with your HR for your specific EAP benefits.

• Face-to-face sessions• Confidential• Prepaid• Unlimited telephonic consultation • Available 24 hours a day, 7 days a week• Household benefit• Work/life support such as

elder care, child care and pet care• Convenience services• Financial services• Legal services

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EAP ONLINE RESOURCES

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NEW website: www.mycigna.comUnder the “Members” section, click on “Login” to access your benefits• Enter your Employer ID: episcopal

(lower case)• First-time visitors must register• On left-hand side, click on desired topic• Click on “Accept” for the privacy policyContact Number: 866-395-7794

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ADDITIONAL RESOURCES

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Visit the learning centeron www.cpg.org• Sharpen your knowledge of

financial topics• Learns steps to improve your

emotional, mental, and physical health

• Learn about upcoming events

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REFERENCES

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Brennan, E. (2017). Good 4 U. Importance of nutrition for development. Retrieved from https://good4u.co/2017/08/10/importance-nutrition-development/

Cancer Research UK. (2016). How healthy eating prevents cancer. Retrieved from https://www.cancerresearchuk.org/about-cancer/causes-of-cancer/diet-and-cancer/how-healthy-eating-prevents-cancer

Centers for Disease Control and Prevention (CDC). (2016). How to avoid portion size pitfalls to help manage your weight. Retrieved from http://www.cdc.gov/healthyweight/healthy_eating/portion_size.html

Center for Disease Control and Prevention (CDC). (2017). New CDC report: More than 100 million Americans have diabetes or prediabetes. Retrieved from https://www.cdc.gov/media/releases/2017/p0718-diabetes-report.html

Center for Disease Control and Prevention (CDC). (2018). What is healthy weight loss? Retrieved from https://www.cdc.gov/healthyweight/losing_weight/index.html

Choose My Plate. (2016). 10 Tips: Eating foods away from home. Retrieved from https://www.choosemyplate.gov/ten-tips-eating-foods-away-home

Hales CM, Carroll MD, Fryar CD, & Ogden CL. (2017). Prevalence of obesity among adults and youth: United States, 2015–2016. NCHS data brief, no 288. Hyattsville, MD: National Center for Health Statistics. Retrieved from https://www.cdc.gov/nchs/products/databriefs/db288.htm

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REFERENCES

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Hamm, T. (2017). The simple dollar: don’t eat out as often (188/365). Retrieved from https://www.thesimpledollar.com/dont-eat-out-as-often-188365/

Healthline. (2016a). The benefits of healthy habits. Retrieved from https://www.healthline.com/health/5-benefits-healthy-habits#improves-mood

Healthline. (2016b). Low-sodium frozen meals: 10 healthy microwave meals. Retrieved from https://www.healthline.com/health/food-nutrition/low-sodium-frozen-meals#1

Healthline. (2018). Why is water important? 16 reasons to drink. Retrieved from https://www.healthline.com/health/food-nutrition/why-is-water-important

Mayo Clinic, The. (2016a). Added sugar: Don’t get sabotaged by sweeteners. Retrieved from http://www.mayoclinic.com/health/added-sugar/MY00845

Mayo Clinic, The. (2016b). Dietary fats: Know which types to choose. Retrieved from http://www.mayoclinic.com/health/fat/NU00262

Mayo Clinic, The. (2017a). Atkins Diet: What’s behind the claims?. Retrieved from http://www.mayoclinic.com/health/atkins-diet/my00648

Mayo Clinic, The. (2017b). Whole grains: Hearty options for a healthy diet. Retrieved from http://www.mayoclinic.com/health/whole-grains/NU00204

Mayo Clinic, The. (2018). Dietary fiber: Essential for a healthy diet. Retrieved from http://www.mayoclinic.com/health/fiber/NU00033

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REFERENCES

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National Institute of Health, The. (2015). Health Risks of Being Overweight. Retrieved from https://www.niddk.nih.gov/health-information/weight-management/health-risks-overweight

O’Connor, A. (2018). How a low-carb diet might help you maintain a healthy weight. Retrieved from https://www.nytimes.com/2018/11/14/well/eat/how-a-low-carb-diet-might-help-you-maintain-a-healthy-weight.htm l

Piedmont Healthcare. (n.d.). What happens to the body when you skip meals? Retrieved from https://www.piedmont.org/living-better/what-happens-to-the-body-when-you-skip-meals

United States Department of Agriculture (USDA). (2019). What’s my plate? Retrieved from https://www.choosemyplate.gov/WhatIsMyPlate

University Health News (2018). What do antioxidants do? And why are they important?. Retrieved from https://universityhealthnews.com/daily/nutrition/what-do-antioxidants-do-and-why-are-they-important/

VanAllen, J. (2015). Why eating late at night may be particularly bad for you and your diet. Retrieved from https://www.washingtonpost.com/national/health-science/why-eating-late-at-night-may-be-particularly-bad-for-you-and-your-diet/2015/08/24/ad8b85ac-2583-11e5-b77f-eb13a215f593_story.html?utm_term=.3a0d5aa55447

Ware, M. (2019). What are superfoods and why should you eat them? Retrieved from https://www.medicalnewstoday.com/articles/303079.php

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This material is provided by Cigna for informational/educational purposes only. It is not intended as medical/clinical advice. Only a health care professional can make a diagnosis or recommend a treatment plan. For more information about your behavioral health coverage, you can call the customer service or the behavioral health telephone number listed on your health care identification card.

All Cigna products and services are provided exclusively by or through operating subsidiaries of Cigna Corporation, including Cigna Health and Life Insurance Company, Connecticut General Life Insurance Company, Cigna Behavioral Health, Inc., and HMO or service company subsidiaries of Cigna Health Corporation. The Cigna name, logo, and other Cigna marks are owned by Cigna Intellectual Property, Inc. All models are used for illustrative purposes only.

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