Eat to Live

Presenters: Community Engagement StaffLindy Pfingsten & Cheryl Stitt

Keep a Food LogRecording=Responsibility Eating patterns & Food jagsKeep track of caloriesLie to ourselves

Toolswww.myfitnesspal.comwww.livestrong.comwww.fitday.com

ApplicationsMyplate Calorie TrackerMyfitnesspalLoseit

Grocery Shopping Make list & stick to it Don’t go shopping

hungry Shop the perimeter 5 Ingredient rule Should be able to

pronounce names Eliminate at check out

Stay Full LongerHow To Eat For Satiety?Fresh fruits, vegetables and whole grains More salads and raw vegetables Eat larger portions of lower calorie foods Choose items with 3 grams of fiber or more

Consume Healthy Diary Products

Choose Lean Meats

Reduce Portion Sizes

Eat Several Small Meals Daily

Skipping meals=Slow metabolism Survival modeFight FactorWeight loss comes mostly from water and muscle.

Practice 90/10 Rule

90% healthy 10% unhealthy choices

7 days X 6 meals per day=42 meals per week

10%=4.2 treat meals90%=38 meals healthy

Focus on Nutrient Density

10 Gummy Bears have

85 calories no fat no fiber no vitamins & minerals

1 cup of raw cherries 85 calories3 grams of fiber18 mg of calcium262 mg of potassium 250 mg of vitamin A vitamins and minerals

Food for ThoughtIt’s tempting to lump foods into “good” and “bad” categories.

Questions

Thank you