National Nutrition Month March 2012 Healthy Hearts Nutrition LLC Leslie Clem MPH RD LD What does eating healthy look like http wwwChooseMyPlategov Protein Lean lowfat meat Seafood high in omega3 fatty acids ID: 384294
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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