You eat what you like 2 a nd thats okay SMALL SHIFTS Aim for Start by adding VARIETY 3 PROTEIN DAIRY GRAINS VEGGIES FRUITS Aim for all 5 food groups in a meal amp 23 for a snack ID: 794586
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Slide1
BABM
Helping the Commonwealth of Virginia’s workforce become the healthiest in the nation
Slide2You eat what you like…
2
a
nd that’s okay!
SMALL SHIFTS
Aim for
Slide3Start by adding VARIETY
3
PROTEIN
DAIRY
GRAINS
VEGGIES
FRUITS
Aim for all 5 food groups in a meal & 2-3 for a snack
Slide4Moderate the AMOUNT
4
JUNIOR
JUMBO
LEGO CREDITS: PLYWORLD
Slide5Use TOOLS
to help maintain a healthy weight
5
H
elpful apps & trackers
Journal or notebook
LEGO CREDITS: 123pricecheck
Take a photo
Slide66
Get
NUTRITION
for your
LEGO CREDITS: Bric.com
Slide7The grocery cart
MIRRORS the plate
7
Aim to fill ½ of your cart with fruits and vegetables
LEGO CREDITS: mdmdjcmarket
Slide88
OUTSMART
the store
Be aware of the effect of product placement and how that drives your decision making.
Every aspect of the store has been heavily researched and designed to maximize profits
.
Use food labels to ensure you are spending your money on nutrition you need, not slick marketing.
Use a list grouped by item location to get in and out of the store quickly.
Having a plan is important as many stores have over 40,000 items on the shelves. Ack
!
Slide9Avoiding canned foods
$$$ WASTERS
9
Buying produce without a plan
Getting snacks at the gas station
Buying produce out of season
Avoiding frozen foods
Buying in bulk without a plan
Slide10Sensational
SPRING Produce
10
Apples
Apricots
Asparagus
Avocados
Bananas
Broccoli
Cabbage
Carrots
Celery
Collard Greens
Garlic
KaleKiwifruitLemons
LettuceLimesMushroomsOnionsPeasPineapples
RadishesRhubarbSpinachStrawberriesSwiss ChardTurnips
Slide11Satisfying SUMMER Produce
11
Apples
Apricots
Avocados
Bananas
Beets
Bell Peppers
Blackberries
Blueberries
Cantaloupe
Carrots
Celery
CherriesCornCucumbersEggplantGarlicGreen BeansHoneydew MelonLemonsLima Beans
LimesMangosOkraPeachesPlumsRaspberriesStrawberriesSummer SquashTomatillosTomatoesWatermelon
Zucchini
Slide12Awesome AUTUMN Produce
12
Apples
Bananas
Beets
Bell Peppers
Broccoli
Brussels Sprouts
Cabbage
Carrots
Cauliflower
Celery
Collard Greens
CranberriesGarlicGingerGrapesGreen BeansKaleKiwifruitLemonsLettuceLimesMangos
MushroomsOnionsParsnipsPearsPeasPineapplesPotatoesPumpkinRadishesRaspberriesRutabagas
SpinachSweet Potatoes & YamsSwiss ChardTurnipsWinter Squash
Slide13Worthwhile WINTER Produce
13
Apples
Avocados
Bananas
Beets
Brussels Sprouts
Cabbage
Carrots
Celery
Collard Greens
Grapefruit
Kale
KiwifruitLeeksLemonsLimesOnionsOrangesParsnipsPearsPineapplesPotatoes
PumpkinRutabagasSweet Potatoes YamsSwiss ChardTurnipsWinter Squash
Slide1414
Make a plan that includes
EVERYONE
Slide1515
Use food
LABELS
Slide1616
Serving size
REFRESH
Slide1717
YOUR
PLATE
, YOUR
WAY
Slide1818
Half a plate of
VEGETABLES & FRUIT
LEGO CREDITS: LEGOLAND
Your palm is about 1 serving of cooked veggies and your fist is a serving of raw veggies
18
Your fist is about 1 serving of fruit
Slide1919
A quarter of a plate of
GRAINS
(especially whole)
This meal sure could use a side salad
LEGO CREDITS: Elly Shuahili
A handful is about a serving of crackers, pretzels, rice, or pasta
Slide2020
A quarter of a plate of
Lean PROTEIN
LEGO CREDITS: Elly Shuahili
Your palm is about 1 serving of meat, fish, poultry, tofu, or beans
Slide2121
Swap out processed meats for
BEANS
or
NUTS
LEGO CREDITS: LEGO Jack
Slide2222
Don’t forget
LOW FAT DAIRY
FRO-YO
LEGO CREDITS
: Moriorimi Chan
Your thumb is about a serving of hard cheese, sour cream, or cream cheese
Slide2323
Rethink your
DRINK
Why?
LEGO CREDITS
: Legorific
Slide2424
Eat well
MOST
of the time
Slide2525
Establish your
GUIDING PRINCIPLES
Half of
my
plate will be
vegetables at most meals
Half of my grains will be whole grains
I will eat beans as a protein source once a week
I will focus on whole fruit and enjoy its natural sweetness
I will have milk or plain yogurt more often
Slide2626
Engage your
MIND
Slide2727
Be ready with your
PLAN
Slide2828
Creative
MEAL IDEAS
https://www.youtube.com/watch?v=XPubP0Kz9OY
Slide29You are the architect of your life
Your choices today build the foundation for your future self
BUILD A MASTERPIECE
Slide30QUESTIONS?
Contact us at CommonHealth.Virginia.gov or at DHRM’s Office of Employee Programs