Jillian Chaney Graduate Student Dietetic Intern USA Triathlon amp USA Cycling Certified Coach Constraints to healthy eating among young adults Source Pelletier J E amp Laska M N 2012 Balancing Healthy Meals and Busy Lives Associations between Work School and Family Responsib ID: 815046
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Slide1
Planning Healthy Eating Into Your Schedule
Jillian ChaneyGraduate Student, Dietetic InternUSA Triathlon & USA Cycling Certified Coach
Slide2Constraints to healthy eating among young adultsSource:
Pelletier, J. E., & Laska, M. N. (2012). Balancing Healthy Meals and Busy Lives: Associations between Work, School, and Family Responsibilities and Perceived Time Constraints among Young Adults. Journal of Nutrition Education and Behavior, 44(6), 481-489
Cross-sectional survey
College students aged 17-24+ years
Twin Cities Metro, Minneapolis
Key FindingsTime related to work, school, and family responsibilities primary constraint → 57.9%Would eat healthier if less busy → 44.9%Can find time to plan and prepare healthy meals → 57.6%
2
Intervention focused on:
Time management strategies
Achieving a healthy diet on a budget
Slide3Factors influencing healthy choices
3
Time
Total Cost
Taste
.
1
3
2
Slide4It’s not all grilled chicken, brown rice, and broccoli
Taste.
1
Myth vs. Fact:
To eat healthy I have to eat bland foods with minimal choice and variation
4
“Healthy eating” is not the elimination or inclusion
of specific food groups only, rather balance of macro and micronutrients from real food sources
Eating out can be healthy by making informed choices
Tips Eating In:
Reduce butter and sugar by 1/3 to 1/2 from recipes
Use lower saturated fat options for salad dressings, dips, sauces (e.g., substitute Greek yogurt for mayo or sour cream)
Season with basic spices → Italian seasoning, oregano, garlic, pepper, sea salt
Tips Eating Out:
Combo with a salad instead of fries; choose water or unsweetened tea instead of soda
Double the veggies and skip the extra starch
Share appetizers or dessert; take half of your meal home for tomorrow’s lunch
Slide5Eating healthy takes too much time
Time
2
Source:
American Time Use Survey Summary. (2018, June 28). Retrieved from https://www.bls.gov/news.release/atus.nr0.htm
5
Myth vs. Fact:
To eat healthy I have to know how to cook and spend hours doing it every week
According to the Bureau of Labor Statistics 2017 results, men and women spend 5.5 and 5 hours, respectively, daily watching TV
Meal planning and prepping can be efficient and done using basic skills
The key is not to prioritize what’s on your schedule, but to schedule your priorities. ~Stephen Covey
Tips:
Take 1-2 hours each week and prepare meals for the whole week
Make large batches and freeze for up to 6 months
Multi-task while prepping listening to a podcast streaming Netflix
Make it a family activity involving the kids
Buy pre-cut vegetables
Slide6Eating healthy busts the budgetMyth vs. Fact:
Average meal at USC cost → $10-15Combo meal at a fast food restaurant → $4-7Meals prepared at home → $4-7 Minus the excess calories, saturated fat, and sodium which can be 1.5 to 2 times higher eating out
6
Total Cost
3
Sources:
Hearst, M., Harnack, L., Bauer, K., Earnest, A., French, S., & Michael Oakes, J. (2013). Nutritional quality at eight U.S. fast-food chains: 14-year trends.
American Journal of Preventive Medicine,
44
(6), 589–594. & https://menu.wendys.com/en_US/product/taco-salad/
Taco Chili Salad
Wendy’s
Homemade
Calories
620
392
Fat (g)
28
15
Saturated fat (g)
10
4
Sodium (mg)
1,760
388
Tips:
Buy in bulk and store in smaller containers
Grains, nuts
Eat seasonally and buy local
Imperfect Produce
affordable, fresh produce
Slide7Building a healthy plateMy Plate:
MyPlate, MyState Connecting people with regionally grown foodsBy market value, CA is the top agricultural-producing US state and a major producer of rice and beef
7
Sources:
California. (2018, October 02). Retrieved from
https://www.choosemyplate.gov/california & https://www.eatrightpro.org/news-center/on-the-pulse-of-public-policy/from-the-hill/academy-actively-involved-in-updated-nutrition-facts-labelDietary Reference Intake:Carbohydrate → 45-65% kcal/day 50% whole grainsLimit added sugars to no more than 10%Protein → 10-35% kcal/day
Lean meats and seafood, legumes, low-fat dairy
Fat →20-35% calories/day<10% saturated fat
Consume <2300mg sodium/day
Slide8Sample Recipes and Eating Out Options
Slide9Breakfast sample meals9
Breakfast Option
Food
Serving Size
Calories
ProteinCarbsFatSat. FatFiberSugarSodium (mg)Lox, avocado, egg toast
Whole grain bagel1
250
1249
21
7
7
340
Egg
1
70
6
0
5
1.5
0
0
70
Egg whites
12550000075
Small avocado
1/3 (37 grams)
42
12.440.752.4
01.5Alaskan lox1 oz45
602.30.500305
Total Grams Breakfast Option
3051.413.33.759.47791.5Macronutrient Ratios
27.8%47.6%27.7%
Total Calories Breakfast Option 432120205.6
119.7 Breakfast Option FoodServing SizeCaloriesProteinCarbs
Fat
Sat. FatFiberSugarSodium (mg)Overnight oats w/PB & chocolateOld fashioned rolled oats (uncooked)1/4 cup752.5141.20.2200
(make ahead night before, refrigerate, add PB in morning)
Unsweetened soy milk
1/2 cup
40
3.5
2
2
0.5
2
1
75
0% milkfat Fage Greek yogurt
1/4 cup
32
6
2.2
0
0
0
2.2
10.6
Chia seeds
1 Tbsp
60
3
5
3
0.5
5
0
0
Raw cacao powder
2 Tbsp
40
2
6
1
0
2
0
0
Raw honey
1 tsp
20
0
5.7
0
0
0
5.4
0
Cacao nibs
2 tsp
40
0
2
3
2
0
0
0Organic Peanut butter2 tsp662.62.350.710.713Coffee w/creamCoffee16 oz100200000Hazlenut coffee creamer2 Tbsp700103001060Total Grams Breakfast Option 19.651.218.23.91219.3158.6Macronutrient Ratios 17.3%45.2%36.2% Total Calories Breakfast Option 45378.4204.8163.8
Slide10Breakfast sample meals (cont.)10
Breakfast Option
Food
Serving Size
Calories
ProteinCarbsFatSat. FatFiberSugarSodium (mg)Oatmeal base
Steel cut oats1/4 cup
170
729
30.5
5
0
0
Chia seeds
2 tsp
20
1
1.7
1
0.2
1.7
0
0
Unsweetened soy milk
1/2 cup403.5220.52175
Vega Clean Protein Powder
(or brand w/similar nutrients)
1/2 scoop (~17g)
6512.51.510
0.50.5175ToppingsCinnamon1/4 tsp
40.11.40.100.900.4
Blackberries
1/4 cup
170.540.20220.5Raspberries1/4 cup160.440.2021.50.30% milkfat Fage Greek yogurt2 Tbsp16
2.91.10001.110.6
Coffee w/cream
Coffee16 oz100200
000Coffee creamer2 Tbsp700103001060
Total Grams Breakfast
27.956.710.51.214.1
16.1
321.8
Macronutrient Ratios
26.1%
53.0%
22.1%
Total Calories Breakfast Option
428
111.6
226.8
94.5
Breakfast Option
Food
Serving Size
Calories
Protein
Carbs
Fat
Sat. Fat
Fiber
Sugar
Sodium (mg)
Yogurt overnight pudding w/fruit
2% Fage Greek yogurt
7 oz
150
20
8
4
3
0
8
65
(make ahead night before and add fruit in the morning)
Non-fat milk
1/3 cup
30
3
4.3
0
0
0
4
43
Chia seeds
1/8 cup
120
610611000Vanilla extract1/4 tsp800.50020.50Raw honey1 tsp2005.70005.40Raspberries1/2 cup320.77.30.4042.70.6Blueberries1/2 cup3116.90.403.83.50.7Total Grams Breakfast Option 30.742.710.8419.824.1109.3Macronutrient Ratios
31.4%
43.7%
24.9%
Total Calories Breakfast Option 391122.8170.897.2
Slide11Lunch sample meals11
Lunch
Food
Serving Size
Calories
ProteinCarbsFatSat. FatFiberSugarSodium (mg)Veggie packed salad
Romaine Lettuce1 cup
8
01.6
0.10
1
0.6
4
Kale
1/2 cup
16
1.4
3
0.3
0
1.2
0.8
13
Baby spinach
1/2 cup30.40.50.100.30.111.9
Hard boiled egg whites
2
50
100000
0150Grape tomatoes1/2 cup25
0.550.50235
Mini peppers2
16
0.73.3000.720Peas1/2 cup523.8900330Cucumber1/4 cup40.2
0.9000.10.40.5
Quinoa (size is cooked)
1/3 cup732.613.21.201.4
06.5Balsamic vinegar salad dressing2 Tbsp1000591.504340ClementineFruit270
1.218
0.202.6142
Total Grams
20.8
59.5
11.4
1.5
12.3
27.9
532.9
Macronutrient Ratios
20.0%
57.1%
24.6%
Total Calories Lunch
417
83.2
238
102.6
Slide12Lunch sample meals – eating out12
Lunch Option
Food
Serving Size
Calories
ProteinCarbsFatSat. FatFiberSugarSodium (mg)Turkey cranberry flatbread
Flatbread sandwich1 flatbread
310
1134
126
3
7
480
Panera chicken noodle soup
Low-fat soup
1 cup
110
10
13
3
1
2
1
930AppleSmall red delicious apple
1 small560.314.60.202.5111
Total Grams Lunch Option
21.3
61.615.277.5191411
Macronutrient Ratios
17.9%51.8%28.7% Total Calories Lunch Option 47685.2246.4136.8
Lunch Option Food
Serving Size
CaloriesProteinCarbsFatSat. FatFiberSugar
Sodium (mg)Trader Joe's Orange ChickenTJ's orange chicken1 cup3202124163.516330BroccoliSteamed broccoli crowns1/2 cup151.33
0.2
01.20.815RiceThai jasmine rice1/2 cup10622300000
Total Grams Lunch Option
24.3
50
16.2
3.5
2.2
6.8
345
Macronutrient Ratios
22.0%
45.4%
33.1%
Total Calories Lunch Option
441
97.2
200
145.8
Slide13Dinner sample meals13
Dinner Option
Food
Serving Size
Calories
ProteinCarbsFatSat. FatFiberSugarSodium (mg)Pork chop
Grilled lean boneless pork chop4 oz
170
240
82.5
0
0
55
Whole grain
Quinoa (size is cooked)
3/4 cup
167
6
34
3.5
0
3.8
0
9.8Roasted veggies (toss veggies in a ziploc bag w/oil and paprika, italian seasoning, salt, pepper, Mrs. Dash)Broccoli florets
1/2 cup151.330.201.20.815
Sweet mini peppers
2 mini peppers
16
0.73.3000.7
20Rainbow carrots2 carrots14
0.43.2000.8216
Cherry tomatoes
1 oz10
0.41.8000.810Zucchini1/4 medium70.510.100.40.63.2Red onion1/4 med 80.2
2000.30.80.8
Red potato
1/2 small621.513.500
118.5EV olive oil1 tsp40004.60.7000
Total Grams Dinner Option
3561.816.43.29
8.2
108.3
Macronutrient Ratios
27.5%
48.6%
29.0%
Total Calories Dinner Option
509
140
247.2
147.6
Slide14Dinner sample meals (cont.)14
Dinner
Food
Serving Size
Calories
ProteinCarbsFatSat. FatFiberSugarSodium (mg)Baked Salmon
Wild caught Alaskan salmon5 oz
240
300
122
0
0
65
Juice of small lemon
1/2 small
5
0.1
1.6
0.1
0
0.1
0.6
0.2
Roasted VegetablesBrussel sprouts
1/2 cup2822.70.20.11.51.611.5
Sweet potatoes
1/2 cup
81
1.51900.12
332.5EV olive oil2 Tsp79
009.21.3000Rice
Brown rice (size is cooked)1/2 cup
124
2.625.81.10.21.20.60Chocolate "ice" creamBanana based ice cream1 serving1123270031233
Total Grams Dinner
39.276.122.63.77.817.8142.2Macronutrient Ratios
23.4%45.5%30.4% Total Calories Dinner Option 669156.8304.4203.4
Slide15ReferencesAmerican Time Use Survey Summary. (2018, June 28). Retrieved from https://www.bls.gov/news.release/atus.nr0.htmCalifornia. (2018, October 02). Retrieved from https://www.choosemyplate.gov/californiaHearst, M., Harnack, L., Bauer, K., Earnest, A., French, S., & Michael Oakes, J. (2013). Nutritional quality at eight U.S. fast-food chains: 14-year trends. American Journal of Preventive Medicine, 44(6), 589–594. https://doi.org/10.1016/j.amepre.2013.01.028
Munoz, N., & Bernstein, M. (2019). Nutrition assessment: Clinical and research applications. Burlington, MA: Jones & Barlett Learning.Pelletier, J. E., & Laska, M. N. (2012). Balancing Healthy Meals and Busy Lives: Associations between Work, School, and Family Responsibilities and Perceived Time Constraints among Young Adults. Journal of Nutrition Education and Behavior, 44(6), 481-489. doi:10.1016/j.jneb.2012.04.001Retrieved from https://www.eatrightpro.org/news-center/on-the-pulse-of-public-policy/from-the-hill/academy-actively-involved-in-updated-nutrition-facts-labelRetrieved from https://menu.wendys.com/en_US/product/taco-salad/
15