LITTLE CHANGES for BETTER HEALTH

1. LITTLE CHANGES forBETTER HEALTH wellness every day workshop

2. How can you cut 50,000 calories from your diet? just 1 a day

3. 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.

4. 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.

5. What Do Healthy People Have in Common?

6. Healthy People Share A Few Habits: • Eat Better • Eat Smarter • Eat Less • Exercise More

7. EATING BETTER The Basics Healthy People…….. • Eat More: • Fruits & Vegetables • Whole Grains • Poultry, Fish & Beans • Eat Less: • High Fat Foods • Sweets and Sugary Drinks • Salt (Sodium)

8. LITTLE CHANGES To 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.

9. LITTLE CHANGES To 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.

10. LITTLE CHANGES To Eat More Poultry, Fish & Beans Try leaner proteins… • 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. • 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.

11. LITTLE CHANGES To 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.

12. Healthy People Share A Few Habits: Eat Better Eat Smarter • Start Smart (with a nutritious breakfast; & don’t skip meals!) • Snack Smart Eat Less Exercise More

13. 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.

14. LITTLE CHANGES For 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.

15. Healthy People Share A Few Habits: Eat Better Eat Smarter Eat Less Exercise More

16. 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.

17. Healthy People Share A Few Habits: • Eat Better • Eat Smarter • Eat Less • Exercise More • How much exercise do you need?

18. 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

19. 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.

20. 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!

21. Additional Questions?