Eating Right for Life

BALANCING LIFE’S ISSUES, INC.

Objectives

Understand what food your body needs for optimal health

Navigate foods and food marketing based on sound nutrition advice

Learn to manage weight, energy and long-term health with nutrition guidance

Review and understand the 2010 Dietary Guidelines issued by the USDA and HHA

Benefits of Eating Right

Quality of life Weight management Disease Prevention

Immediate benefits Increases energy Improved and

controlled mood Connection with

self and others Longevity Self confidence

Healthy Lifestyle

Exercise

Sleep

Managing stress – fight or flight response

Hydrate

What are some components of a healthy diet?

Variety Smart food combinations Many foods

Balance How much When

Smart Choices Limit certain foods Whole foods vs. processed foods

Smart Food Combinations

Combine all 3 at every snack or meal for your best energy and satisfaction

Variety

Carbohydrates Fruits and vegetables

Each color has its own health benefits so eat them all Get 9 servings of them a day!

Grains Get at least, if not all of them whole grains Includes Brown rice, whole grain bread,

quinoa, oatsProtein

Take in small amounts of lean and low-fat protein (6-8oz) daily Includes Lean meats, fish, dairy, eggs, beans, nuts,

seeds, soy Fat

Limit saturated fat and take in Omega-3s, poly and mono unsaturated fats such as avocadoes, olives, vegetable oils, fatty fish, nuts, seeds

Balance – When to eat

Caloric pacing - 3 meals and 2-3 snacks per day Choose small meals and eat every 2-3 hours Snack ideas - Choose fruits and vegetables whenever

possible Have nuts, hard cheeses, bean dips and lean proteins

alongside them When having grains make them whole

Benefits Increases metabolism Controls appetite and often portions and

food choicesEnergy Balance daily is key!

Balance – How much

One cup is about the size of your fist or a tennis ball Servings size for cooked vegetable or grain is 1/2 cup

1 oz. is about the size of your thumb or a poker chip Serving size for cheese or peanut butter

3 oz is about the size of a deck of cards or the palm of your hand Serving size for meat

Check out: www.webmd.com healthy eating section for a great portion size helper

The New Proportions

The plate is designed to show how your food should be portioned

Its important to enjoy your food, but eat less and avoid oversized servings

Half your plate fruits & vegetables Grains should be whole grains Choose lean with protein Switch to fat-free or low-fat milk

Check outwww.choosemyplate.gov

FOODS TO LIMIT

Whole Foods vs. Food Products Whole foods are in their natural form

Processed foods often add sugar, salt and fat All things that increase our risk for diseases

like diabetes, heart disease, strokeFood labels

Contain the truth about health of a food product more than food claims

Labeling can be misleading “Healthy”, “natural” or “cholesterol free”

Ingredient list gives you the power to know what you are eating Listed by weight Choose less: hydrogenated oils and added

sugars

Meal Planning

Carbohydrates, protein and healthy fat Vegetable stir fry with beans and rice Fish, potato and vegetable Meat stew with vegetables and grain (barley)

Time-saving tips Cook extra food and save in fridge or freezer Have tools on hand like a rice cooker, blender,

steamer and sauté pan Keep cooked or fast-cooking grains on hand Store frozen berries and greens like spinach in the

freezer Keep nuts, nut butters and beans in cabinets

The Art of Eating

Sit down to a meal whenever possible Ask for modifications to meals when

eating outAdd as much color to your plate as possible

Keep snacks on hand so you never get too hungry

Chew your food completely Eat with others

Social interaction enhances our satisfaction Body absorbs nutrients and digests

best when it is relaxed Get involved in the purchasing and

preparation of your food whenever possible

Updated Statistics and Dietary Guidelines

68% of United States population are overweight or obese and more than 33% of children

New guidelines will focus on reducing calories while increasing physical activity.

It is all about making better choices Fruits, vegetables, whole grains, fat free and low fat dairy. Consume less processed food, salty foods, foods high in

sugar. Lean and then be aware of portion sizes Increase your physical activity It is not just about looking better but feeling better and living

longer and healthierSource: United State Department of Agriculture

6 Easy Guidelines to remember

Savor your food at meals but consume less.

Learn portion control for each kind of food.

Make vegetables and fruits the bulk of your plate.

Drink 1% or fat free milk or try almond or rice milk.

Watch out for hidden sodium in foods you don’t usually think as “salty” like breakfast cereals etc.

Make water and calorie-free beverages your primary source of fluids rather than sugary, calorie-containing drinks.

The bottom line…

Accept the fact that we need fewer calories overall

Unconsciously we have been encouraged that

bigger and more is better and it not true

Think of food as you would fuel for your car

Savor and enjoy every bite! Balance overall calories

with plenty of activity & exercise.