eating healthy : tools and tips for busy professional
TRANSCRIPT
August 16,2011Presented by:
Lindsay Baker, RD, LDOutpatient Oncology Dietitian
Georgia Health Sciences Cancer Center
Eating Healthy:Tools and Tips for the Busy
Professional
ObjectivesObjectives
Increase awareness of healthier options when eating out.
Learn healthy breakfast and lunch ideas.
Learn how to plan healthy meals/snacks ahead of time when on the go or busy.
Gain knowledge of what resources to use to find nutrition information on menu items.
Know how to reduce calories and fat when eating out.
Become aware of healthy food staples to be purchased at the store.
What are the Facts? Results from the 2007–2008 National Health and Nutrition Examination
Survey (NHANES) showed that over two-thirds (68%) of U.S. adults are
overweight or obese
BMI ≥ 25 – 29.9 – overweight
BMI 30 – obese≥ BMI 40 – morbidly obese≥
That was 3-4 years ago…
Do you think those numbers have gotten better or worse?
What’s Reality? You are busy & on the go
You need foods that are fast & convenient
Fast food restaurants are not going to go away
You are in Luck!There are ways to include fast & convenient foods into your day!
And guess what? And guess what?
They can be healthy too!They can be healthy too!
What Do You Need?What Do You Need?
A positive attitudeWillingness to commit to your healthA small, portable cooler & storage bags
SupportKnowledgeA game plan
Most importantly…A GOAL!A GOAL!
Did You Know?
Restaurant sales were estimated to be $580 BILLION in 2010!
How much did you contribute?
Friends with Ronald McDonald?
– Big Mac, Large French Fries & Large Coke
• 1,350 Calories, 54g Fat, 194g Carbs, 75mg Cholesterol, & 1410mg Sodium1,350 Calories, 54g Fat, 194g Carbs, 75mg Cholesterol, & 1410mg Sodium
– Chicken Strips (3 pc), Large French Fries & Large Coke • 1,210 Calories, 49g Fat, 172g Carbs, 50mg of Cholesterol, & 1380mg Sodium 1,210 Calories, 49g Fat, 172g Carbs, 50mg of Cholesterol, & 1380mg Sodium
– Double Quarter Pounder & Cheese, Large French Fries & Large Coke
• 1,550 Calories, 67g Fat, 189g of Carbs, 155mg Cholesterol, & 1750mg Sodium1,550 Calories, 67g Fat, 189g of Carbs, 155mg Cholesterol, & 1750mg Sodium
A Better A Better Choice!Choice!
Ranch Snack Wrap w/ Grilled Chicken
270 Calories, 12g Fat, 25g Carbs, 45mg Cholesterol, &
700mg Sodium
Southwest Salad with Grilled Chicken, w/o dressing
290 Calories, 8g Fat, 28g Carbs, 70mg Cholesterol, &
650mg Sodium
Caesar with Grilled Chicken, w/o dressing
190 Calories, 5g Fat,10g Carbs, 70mg Cholesterol, & 580mg
Sodium
South of the Border?South of the Border?Fiesta Taco
Salad, w/salsa775 calories, 45g of fat, 80g of
Carbs, 65mg Cholesterol, &
1480mg Sodium
Nachos Bell Grande770 calories, 42 g of fat, 79g of
Carbs, 30mg Cholesterol, &
1050 mg Sodium
Can You Believe It…Can You Believe It… This is Better…This is Better…
Italian Combo on Ciabatta 980 Calories 41g Fat 95 g Carbs 145 mg Cholesterol 2620 mg Sodium
Smoked Turkey Breast on Country Bread 430 Calories 3 g Fat 66 g Carbs 30 mg Cholesterol 1650 mg sodium
WHEN YOU ARE BUSY AND ON THE GO AND DON’T HAVE THE OPTION TO EAT AT
HOME…
SMALL CHANGES CAN MAKE A
BIGBIG DIFFERENCE!
You Get The PointYou Get The Point
Common PitfallsCommon Pitfalls
Breakfast Meetings
Lunch and Learns
Vending machines
Travel
Lack of planning
Food fundraisers
Excessive hunger
Healthy Breakfast IdeasHealthy Breakfast Ideas Plain instant oatmeal made w/low or non fat milk. Add walnuts and fresh or dried
fruit.
Make a smoothie with low-fat milk, a banana, peanut butter, and honey.
Top a multi grain waffle with low-fat yogurt and fruit.
Whole wheat tortilla with peanut butter and a banana.
Add ham or turkey and low-fat Swiss cheese to toasted whole wheat English muffin.
Healthy LunchesHealthy Lunches What should your lunch include?
Lean/low fat protein paired with complex
carbohydrates
whole grains, beans, nuts, vegetables, fruit
Sandwiches
Use whole wheat breads, pitas, or wraps
Choose lean fillings like sliced hardboiled eggs,
tuna fish, reduced fat (2%) cheese or lean meats
(turkey, chicken).
Pile on the healthy toppings! Use assorted
greens, sprouts, sliced cucumbers, onions,
tomatoes.
Hummus is a GREAT alternative to mayonnaise.
Side items
Fresh fruit
Vegetables (baby carrots, cherry tomatoes,
cucumbers, side salad)
Low fat string cheese
Low fat yogurt
Almonds, walnuts
Quick and Easy Lunch IdeasQuick and Easy Lunch Ideas Black beans, brown rice and salsa, topped with low fat shredded cheddar cheese
Vegetable Quiche with fruit salad
Whole-wheat tortilla wrap with hummus, lettuce, sliced tomatoes, feta cheese and black olives, with fat-free yogurt
and berries.
A green salad with chunk light tuna, carrot strips, pepper slices, tomato wedges, red beans, and dried cranberries
topped with balsamic vinaigrette.
A peanut butter and banana sandwich on whole wheat bread; baby carrots and low fat yogurt or glass of skim or 1%
milk.
Whole-wheat tortilla with sliced turkey, sliced low-fat mozzarella cheese, red pepper strips, and lettuce, with fruit
salad and baby carrots.
Cereal with skim or 1% milk and a piece of fresh fruit.
Planning TipsPlanning Tips Bring pre-packaged leftovers for lunch
Put lunch together for the next day while you’re making
or after dinner when you’re already in the kitchen.
Cook in bulk!
On the weekend, make a big pot of chili, soup, or rice and
beans and freeze into individual portions that are ready to
take to work.
Convenience foods
Frozen meals paired with a side salad, piece of fruit, or low
fat yogurt will provide enough calories to keep you feeling
full.
Watch the sodium intake on these meals. Lean Cuisine, Smart
Ones, and Healthy Choice tend to have the lowest amounts.
Keep portable lunch supplies at home.
wide-mouth thermos
insulated lunch bag
reusable containers
baggies, plastic utensils, napkins and straws
Bring a reusable water bottle to work to fill up
throughout the day
Breakfast Lunch
Whole grain bagels, breads, buns, pitas
Whole grain cereals, served cold or hot
Plain Unflavored Oatmeal
Apples, berries, grapes, bananas
100% fruit or vegetable juice
Tomatoes, peppers, mushrooms
Dried fruits and nuts
Skim or 1% milk
Low-fat yogurt, cottage cheese or cheeses
Eggs
Peanut butter
Whole wheat bread, pita bread or sandwich flats
Romaine lettuce
Tomatoes
Cucumber
Baby carrots
Bags of apples & oranges
Light tuna in water
Sliced ham or turkey
Low fat sliced cheese
Hummus
Healthy frozen entrees
Low sodium soups
Grocery ListGrocery List
Breakfast TipsBreakfast Tips Ask for your toast or English muffin dry and use jam/jelly instead of margarine or
butter.
Choose an egg on dry toast instead of scrambled eggs with sausage and hash browns.
Choose whole wheat toast or English muffin over biscuit.
Ask for skim or 1% milk for cereal, to drink, or for your coffee or tea.
Grab a whole wheat bagel and cheese instead of a donut or a regular fat muffin.
Lunch TipsLunch Tips Use low fat-fat free dressing
Salads Sandwiches
Decrease amount of fried foods Order a small size when you really “want” them
Choose a small diet drink or WATER Rather than a large soda FULL of empty calories Many restaurants will reduce the price of your meal when you
order water.
Cover your food when you are done Put your napkin or place your knife and fork entirely over your
plate when you feel comfortably full to signal the waiter
More TipsMore Tips Replace French Fries with….
Side Salad with Low Fat/Fat Free Dressing Baked Potato with salsa or broccoli and cheese Fruit (now offered at several fast food joints)
Skip the Sour Cream on Mexican/Potato dishes Instead use Salsa or Chili Ask if they have a low fat version
Choose a smaller, simpler hamburger Without all the bells and whistles
a.k.a (Fat & Calories)
Order a kids meal = Portion Control
Get EducatedGet Educated The nutritional content of some foods may surprise you!
Check out your favorite restaurants nutritional facts beforehand or when you get there
If you can’t find it…ASK! Check the back of the tray covers for info
Check out… www.CalorieKing.com
Phone Apps Nutrition Facts Res taurant Nutrition Fas t Food Calories Nutrition Menu - Calorie, Exercise, Weight & Water Tracking
Most restaurants have a website, so there are no Most restaurants have a website, so there are no excuses not to know what’s in your favorite foods!excuses not to know what’s in your favorite foods!
Things Things to to
RememberRemember
Make yourself a PRIORITY!Make yourself a PRIORITY! Take care of yourself & the ones
around you by making healthy choices.
Don’t fall victim to excuses You have all the tools to succeed
Hold yourself accountable Have a game plan every day
Know your triggers! Avoid self sabotage!