Make it Fast, Keep it Healthy - PowerPoint Presentation

Slide1

Make it Fast, Keep it Healthy

National Nutrition Month, March 2012

Healthy Hearts Nutrition LLC, Leslie Clem MPH, RD, LDSlide2

What does eating healthy look like?

http://

www.ChooseMyPlate.govSlide3

Protein

Lean, low-fat meat

Seafood, high in omega-3 fatty acids

Nuts & seedsBeansSoyEggs

How much protein do I need?

10-35% of caloriesSlide4

Fruits & Veggies

Make ½ of your plate fruits & veggies

High water content

FiberLow caloriePotassiumFolate

Vitamin C

Vitamin ASlide5

Whole Grains

Whole Grains vs. Refined Grains

At least ½ of your grains should be WHOLE

FiberB VitaminsFolate

Iron

Magnesium & Selenium

Tips to help you eat more whole grains:Slide6

Low-Fat Dairy

Low-fat or fat-free

Weight loss

CalciumVitamin DPotassium

Chocolate milk after workoutSlide7

Healthy Fats

Oils

Avocado

Fatty FishNuts/Nut ButtersSolid fats vs. OilsSlide8

Breakfast on the go

There is ALWAYS time for breakfast

Lean protein

FiberHealthy FatResearch drive-thru menus before you go

Coffee drinks

Plan aheadSlide9

Lunch-packing

Lunch box/Tupperware

Cut/wash veggies/fruit for the week

Lean protein or dairy6 small meals vs. 3 meals/2 snacksFluidsSlide10

Lunch-eating out

Research nutrition for favorite restaurants

Skip the bread basket

Order broth-based soups or salads with light dressing pre-mealChoose appetizers or split large portions

You don’t have to give in to peer pressure

Avoid food comaSlide11

snacking

Lean protein

Fiber included

Portion out nutsSmaller portions/100 calorie packagesLow-fat dairy

Non-refrigerated snacks

Vending machineSlide12

Dinner-On the run

Meal replacement bars/drinks

Pack a dinner

Drive thru menuDon’t wait until you are starvingSlide13

Dinner- eating out

Appetizers

Soups & Salads pre-meal

Skip the breadResearch the menuEat ½ and take the other ½ for lunch the next day

Indulge in your inner child-order kid’s meals

B

aked and broiled meats

Avoid creamy sauces

Everything in moderationSlide14

Dinner-cooking for a family

Healthy Crock-pot recipes:

http

://www.eatingwell.com/recipes_menus/collections/healthy_slow_cooker_recipes

http://

www.food.com/recipe-collection/crock-pot/healthy

http://

www.ringaroundtherosies.net/search/label/freezer%20cooking

Eat at the table, as a familySlide15

You have to have a plan

Sundays

Research menus

Read food labelsInvestigate new recipes

Get excited to try new foods

Pack the night before

Pre-portion snacksSlide16

conclusion

Takes time & effort

Plan ahead

Consult a Registered Dietitian for help Slide17

references

March 23, 2012, from Choose My Plate: http://www.choosemyplate.gov/food-groups/

USDA. (2012).

Fruits. Retrieved March 23, 2012, from Choose My Plate: http://www.choosemyplate.gov/food-groups/fruits.htmlUSDA. (2012).

Grains

. Retrieved March 23, 2012, from Choose My Plate: http://www.choosemyplate.gov/food-groups/grains.html

USDA. (2012).

Oils

. Retrieved March 23, 2012, from Choose My Plate: http://www.choosemyplate.gov/food-groups/oils.html

USDA. (2012).

Protein Foods

. Retrieved March 23, 2012, from Choose My Plate: http://www.choosemyplate.gov/food-groups/protein-foods.html

USDA. (2012).

Vegetables

. Retrieved March 23, 2012, from Choose My Plate: http://www.choosemyplate.gov/food-groups/vegetables.html

WebMD. (2004, April 16).

Dairy Foods Help Burn Fat, Speed Weight Loss

. Retrieved March 23, 2012, from Healthy Eating & Diet: http://www.webmd.com/diet/news/20040416/dairy-foods-fat-weight-loss

WebMD. (2010, June 4).

Chocolate Milk Refuels Muscles After Workout

. Retrieved March 23, 2012, from Health & Fitness: http://www.webmd.com/fitness-exercise/news/20100604/chocolate-milk-refuels-muscles-after-workout

WebMD. (2011, February 28).

How Much Protein Do You Need?

Retrieved March 27, 2012, from Guide to a Healthy Kitchen: http://www.webmd.com/diet/healthy-kitchen-11/how-much-protein