little changes for better health

LITTLE CHANGESfor BETTER HEALTH

wellness every day workshop

LITTLE CHANGES – BETTER HEALTH: A HEALTHY FOR LIFE ™ Wellness Every Day Workshop ®

How can you cut 50,000

caloriesfrom your

diet?

just 1 a day


Healthy Lifestyle Challenges

~ I’ve tried to make big health changes but I never can stick with it.

~ I’ve tried different diet and exercise routines, but following any program always seems like a losing battle.

~ It’s difficult to keep up healthy habits, I never have enough time.

~ I eat unhealthy food on the go a lot, because I’m so busy.


Goals For Today

√ Help you make ‘little changes’ that can make a big difference in your health.

√ Help you get started with healthy lifestyle changes that can last.

√ Share proven ‘quick tips’ that can fit into your daily routine.

√ Discuss easy to make little changes that don’t require much time or money.

Remember that everyone’s health history and nutritional needs are different so please make sure that you talk with your doctor and a registered dietitian for advice about the diet and exercise plan that’s right for you.


What Do Healthy People

Have in Common?


Healthy People Share A Few Habits:

√ Eat Better

√ Eat Smarter

√ Eat Less

√ Exercise More

THE HABITS OFTHE HABITS OF44REALLYREALLY

HEALTHYHEALTHYPEOPLEPEOPLE

Little Changes To better health

Small thingsyou can doon the road

to better health

THE HABITS OFTHE HABITS OF44THE HABITS OFTHE HABITS OF44REALLYREALLY




to better health


EATING BETTEREATING BETTER

The BasicsThe Basics

Healthy People……..

Eat More:• Fruits & Vegetables

• Whole Grains

• Poultry, Fish & Beans

Eat Less:• High Fat Foods

• Sweets and Sugary Drinks

• Salt (Sodium)


LITTLE CHANGESLITTLE CHANGESTo Eat More Fruits & VeggiesTo Eat More Fruits & Veggies

Add fruits & veggies to every meal…

Breakfast◘ Toss mushrooms or tomatoes into omelets.

◘ Top off your favorite breakfast cereals with apples, bananas, raisins or berries.

Lunch◘ Add lettuce, tomatoes or cucumbers to any

sandwich.

◘ When you order pizza, get veggie toppings.

◘ Eat a fresh apple, pear or peach with lunch.

◘ At fast food restaurants, choose a green salad as a side instead of fries.

Dinner◘ Microwave sweet potatoes for a quick,

delicious side dish at dinner.

◘ Try eating two vegetables with every dinner meal. Make sure that one is green.

◘ Make veggies your main dish at dinner once a week - try a vegetable stir fry.


LITTLE CHANGESLITTLE CHANGES To Eat More Whole GrainsTo Eat More Whole Grains

Make half your grains whole grains…

Breakfast◘ Pop a whole wheat bagel or frozen whole

wheat waffle in the toaster.

◘ Choose whole grain oatmeal over grits. Try whole grain cereals.

Lunch or Dinner

◘ Use whole wheat bread for sandwiches.

◘ Order wraps with whole wheat tortillas.

◘ Switch to brown rice.

◘ Try whole wheat pasta.

◘ Add whole grains to your favorite foods. Barley is great in vegetable soup, brown rice works in pilafs or with stir fries.


LITTLE CHANGESLITTLE CHANGESTo Eat More Poultry, Fish & BeansTo Eat More Poultry, Fish & Beans

Try leaner proteins…

Salads

◘ Choose tuna or chicken salad but keep them light with just a little low fat mayonnaise.

◘ Top off your greens with grilled salmon or tuna and a light salad dressing.

◘ Give your favorite green salad a protein boost, add kidney or garbanzo beans.

◘ Snack on low calorie bean dips or try hummus on whole wheat pita bread.

Entrées

◘ Eat fish two or three times per week.

◘ Heat and serve canned soups filled with beans for a quick meal. Choose minestrone, lentil, split pea, or black bean.

◘ Lighten up your chili recipes, substitute half or all the ground beef with ground turkey.


LITTLE CHANGESLITTLE CHANGESTo Eat Less Fat, Sugar & SaltTo Eat Less Fat, Sugar & Salt

How to cut the fat◘ Eat more grilled, baked & broiled and less fried

foods.

◘ Don’t order pizzas with extra cheese. Also pick pizzas without meat toppings.

◘ Choose leaner meats and remove skin from chicken.

◘ When you drink coffee, use fat free or low fat milk.

Cut added sugars◘ Check food & beverage labels for sugar. Use fewer

products that have sugar as a top ingredient.

◘ Drink 1 (or 2) less sugar sweetened beverages every day. Replace with water, diet or unsweetened drinks.

◘ Eat less frosted or sugary breakfast cereals.

◘ Save sugary foods like cookies, cakes and candy for special treats in smaller amounts.

Reduce the salt (sodium)◘ Check labels for sodium content before you eat.

◘ Purchase lower sodium versions of canned soups or vegetables whenever possible.

◘ Rinse canned beans to remove some of the sodium.

◘ Limit processed meats like bologna, salami and other deli meats which can be high in sodium.



Eat Better

Eat Smarter

- Start Smart (with a nutritious breakfast; & don’t skip meals!)

- Snack Smart

Eat Less

Exercise More





to better health





to better health


LITTLE CHANGES To start smart

with a nutritious breakfast…At home ◘ Pour skim or low fat milk over whole grain cereal

and top with fruit.

◘ Try peanut butter or low fat cream cheese on a whole wheat bagel with a glass of orange juice.

◘ Pop a frozen whole wheat pancake into the toaster, top with light syrup and lots of fruit.

At work ◘ Microwave instant oatmeal packets in skim or

low fat milk. Top with raisins or fresh fruit!

◘ Low fat yogurt and fruit and a hard boiled egg are easy to eat at your desk.

On the go◘ Choose breakfast sandwiches with egg whites.

◘ Avoid donuts and pastries.

◘ Carry easy to eat fruit like bananas or apples in your bag for an on-the-go snack.

◘ Carry cereal bars or energy bars for ‘hunger-emergencies’.

Why skipping causes trouble ◘ People who skip breakfast (or other meals) get

hungry during the day and tend to over snack and eat more unhealthy foods.


LITTLE CHANGESFor Healthier Snacking

Packaged snack ideas◘ If you eat chips, choose baked instead of fried.

◘ Pretzels are tasty and lower in fat and calories. (Try lower salt & whole grain varieties)

◘ Snack on popcorn (but go light on salt & butter).

◘ Peanuts or almonds are good for you and high in protein. But choose unsalted or lightly salted.

◘ Snack from single serve packs whenever possible or pre-portion yourself from large into small bags.

◘ Limit candy and cookies to occasional treats in small amounts.

Easy ‘make-your-own’ ideas

◘ Cut-up a variety of fresh fruit and veggies. Melons, apples strawberries, carrots and broccoli are great every day snacks.

◘ Mix & match dried fruits, nuts and seeds to create your own snack mixes. Try dried apricots, apples, pineapple, bananas, cherries & cranberries.

◘ Keep pre-cut pre-made healthy snacks within easy reach at home and on-the-go.



Eat Better

Eat Smarter

Eat Less

Exercise More





to better health





to better health


LITTLE CHANGESTo Eat Less

General helpful hints ◘ Meat servings should be about the size of a deck

of cards. (3-4 ounces.)

◘ Reduce main dish serving sizes. Fill your plate with lower calorie whole grains, veggies or beans.

◘ Use small glasses (8-10 ounces) for juice or milk.

◘ Pre-plate your food instead of serving family style.

◘ Desserts fit in a healthy diet, but keep serving sizes small and indulge as an occasional treat.

When you eat out

◘ Share your meal or take some home. Restaurant portions can sometimes be large enough for two.

◘ Avoid menu items labeled jumbo, mega or double.

◘ Watch the amount of food you serve yourself from a buffet, it’s easy to over do it.

◘ Don’t automatically choose the value meal or combo meal since they can be oversized.

At night◘ Try to avoid (or reduce) the amount you eat after

dinner. ‘Night snacking’ is one of the biggest reasons why people over eat.



Eat Better

Eat Smarter

Eat Less

Exercise More

- How much exercise do you need?





to better health





to better health


How Much Exercise Is Enough?

Experts recommend:

30 minutes a day most days of the week (2 ½ hours per week)

60 minutes a day most days of the week to prevent weight gain (5 hours per week)

Include muscle strength training activities 2 or more days per week

2008 Physical Activity Guidelines


LITTLE CHANGES To Exercise More

Include physical activity throughout the day

During your commute:

≈ During the day, park your car farther away from your destination and walk.

≈ Get off the train or the bus at an earlier stop and walk the rest of the way.

≈ Take the stairs instead of elevators or escalators.

≈ Take a walk at lunch if weather permits, or take an exercise class at a gym or community center.

Anytime:≈ Get a family member or neighbor to be your

walking buddy.

≈ Play with your kids outside. Toss a ball or take them to play in the park.

≈ Get the whole family involved in chores that involve physical activity.

≈ Exercise at your local community center or join a gym to get an early or late work out.


You can succeed!

Start small

Make a little change today or tomorrow

Share an idea with a friend or family member

Be flexible; - try out different ideas

Find what works for you!





to better health





to better health


Additional Questions?

little changes for better health

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