Healthy Eating Tips and Strategies That Work Kim Conley, MS, MPH

1. Healthy Eating Tips and Strategies That Work Kim Conley, MS, MPH

2. Objectives • Provide overview of success factors to healthy eating • General nutrition guidelines • Tips and strategies to healthy eating • Note: Not intended as nutrition program to address specific conditions

3. Health EducationFY 2006 • Poor Habits = Poor Health Contributes to: • Overweight and Obesity • High Blood Pressure • Diabetes • Heart Disease • High Cholesterol (or other blood lipids) • Musculoskeletal Injuries and Arthritis • Some Cancers

4. Success Factors to Healthy Eating • Improve nutrition knowledge • Learn to cook / prepare healthy meals / foods • Plan meals • Prepare for “triggers” – develop a strategy

5. Improve Nutrition Knowledge • Nutrition guidelines • Nutrition labels • Portions & serving size www.hanford.gov/amh www.mypyramid.gov

6. Reading Food Labels

7. Research nutritional information

8. Portions and Serving Sizes

10. Learn to Cook / Prepare Healthy Meals / Foods • Stock up on healthy recipes • Try 1 new recipe a week • Try quick prep meals • Sandwiches • Salads • Pastas • Soups • Stuffed Potatoes • Healthy one-pan dishes and casseroles

11. Quick Meal Ideas Ingredients for soups, sandwiches, wraps (lavash, tortilla), pitas, pasta (cold/warm), salads, rice, potatoes, casseroles etc.

12. Quick Meal Ideas Ingredients for soups, sandwiches, wraps (lavash, tortilla), pitas, pasta (cold/warm), salads, rice, potatoes, casseroles etc.

13. Quick Meal Ideas Ingredients for soups, sandwiches, wraps (lavash, tortilla), pitas, pasta (cold/warm), salads, rice, potatoes, casseroles etc.

14. Plan Meals • Plan you weekly meals • Make grocery lists Prepare for “Triggers” (impulse or temptation eating) • Limit eating out / know how to eat own • Food in the home • Be prepared for special occasions/events

15. Things to Avoid / Reduce in Diet • High calorie, non-nutritious beverages • Soda • Juices • Alcoholic beverages • “Fancy” high calorie coffee • White breads, pasta, cereal (no / low fiber) • Rolls • Hamburger/hotdog buns 3. High Fat Meats • Saturated fats and Trans-fats • Excessive serving sizes • Foods with little nutritional value

16. High Calorie, Non-Nutritious Beverages Soda/Juices/sugary drinks – 250-300 calories Bottle/can beer or glass wine – 150 calories Starbucks: Latte 300, Frappuccino – 350-640, Mocha 500 calories Coffee creamers – 200-300 calories per cup

17. No or low fiber breads vs whole grain breads Calories / Fiber

18. High Fat Meats

19. Saturated and Trans-fats • All fats should be used in limited amounts • Saturated and trans-fats should especially limited (<15 grams/day) • Meats • Dairy, i.e. cheese, ice cream, etc. (especially whole or high fat dairy) • Butter and some margarines • Palm, palm kernel and coconut oil (are high in sat. fat even though are not animal-derived) • Egg yolks

20. Replace Saturated and Trans-fats with Unsaturated fats • Oils – olive, canola, safflower, sesame, corn and sunflower • Non-stick spray for cooking • Low fat diary or dairy alternatives • Low fat meats or meat alternatives • Margarines made with unsaturated oils and no trans-fats • Egg whites or egg substitute • Reduce fat mayo/salad dressings

21. Serving Sizes

22. Foods with Little Nutritional Value • Typical American snack or convenience foods • Eat very infrequently • Foods with lots of sugar and/or fat such as baked goods, candy, etc. • Chips • Crackers • Prepared / convenience foods (frozen/canned), e.g. frozen dinners such as lasagna, Mexican meals, chicken and rice, hot pockets, spaghettios, mac & cheese

23. Things to Increase in Diet • Vegetables and fruits • Water • Whole grains • Protein alternatives, e.g. legumes • Beans/peas • Lentils • Nuts/seeds • Soy products, e.g. tofu • Fish • Fat free/low fat dairy (or soy alternatives)

24. How to Incorporate Vegetables and Fruits • Try one new way to prepare a vegetable (or fruit) per week • By prepared veggie/fruit trays, bag veggies, slaw, salads • Enhance and mix up the flavor, e.g. grilling, marinade, wine, herbs/spices, lt. margarine or cheese • Be creative and add to salads, pasta, rice dishes, soups, sandwiches, etc. • Eat at each meal • Grow a garden or hit the Farmer’s markets • Consider ways to use fresh, frozen, canned, dried • For deserts, serve fresh, canned or dry fruit instead of baked goods or other sweets.

25. Dinners • Plan weekly dinners and make shopping list • Try making meals ahead • 1-2 meals on Sunday • On a night where you already have meal prepared – cook meal or portion of meal for next night • Do food prep ahead of time • Pre-cook some items (e.g. meat, beans) • Prep by washing or pre-cutting (e.g. veggies, greens, potatoes)

26. Dinners • Use crock-pot (w/timer works best) • Experiment with new crock-pot recipes • Learn quick-prep dinner options (salads, soups, sandwiches, one-pan meals, that you can prepare quickly) • Switch up your leftovers • Chicken teriyaki meatballs -– Asian meatball soup • Pork roast -– shredded BBQ sandwiches

27. Dinners • When trying your one new recipe a week • Experiment with vegetarian and international cuisine recipes • Try a new way to make a vegetable (or fruit) • Use a food in many different, creative ways • Shredded chicken = tacos, green salads, wraps, shredded BBQ, soups, pasta, ckn. salads

28. Lunches • Pack your lunch • Incorporate vegetables and fruits • Utilize leftovers from healthy dinners and supplement with vegetables/fruits • Have healthy beverages and snacks on hand at all times • Limit eating lunch out – if you do eat out follow eating out guidelines

29. Eating out • Research nutritional content (brochures, web) • Portion control • Pass on “value size” • See if food can be ordered in smaller portions (lunch size vs dinner size) • Ask for “to go” box immediately and split up portion to eat later • Avoid “all you can eat” or pre-meal eating, e.g. appetizers, chips and salsa • Hold the mayo and other high calorie sauces (“special sauce”, Tarter, ranch) • Ask for butter, cream cheese, salad dressing, sauces, gravies to be served on side.

30. Eating out • Drink water , diet soda or ice tea instead of high calorie drinks • Decide what you are going to order before you go • Be selective at salad bars • Talk to your server about how foods are prepared – ask if foods can be made to order or if they have health substitutes • Grilled, steamed, or baked over fried • Whole wheat/grain breads over white • Veggies or baked potato with toppings on side over fries or onion rings • Salad with low fat dressing over coleslaw • Broth-based soups or salad instead of bread and butter

31. Questions? • www.hanford.gov/amh • Nutrition module • Healthy recipe application • www.sparkpeople.com • Personal plan • Nutrition • Diet • Recipes coming soon!