Eating Right on the Run and on a Budget · o Vegetable stir fry with beans and rice o Fish, potato...
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Eating Right on the Run and on a Budget
Transcript of Eating Right on the Run and on a Budget · o Vegetable stir fry with beans and rice o Fish, potato...
Eating Right on the Run and
on a Budget
Objectives
o Understand what food your body needs for optimal health
o Navigate foods and food marketing based on sound nutrition advice
o Learn to manage weight, energy and long-term health with nutrition guidance
o Tips for eating healthy while on the run
o Tips for eating healthy on a budget
o Review and understand the 2010 Dietary Guidelines issued by the USDA and
HHS
Benefits of Eating Right
o Quality of life
o Weight management
o Disease Prevention
o Immediate benefits
o Increased energy
o Improved and controlled mood
o Connection with self and others
o Longevity
o Self confidence
Healthy Lifestyle
o Exercise
o Sleep
o Managing stress – fight or flight response
o Hydrate
o Make smart choices while traveling and on the road
o Variety
o Smart food combinations
o Healthy foods that don’t have to stay cold
o Many foods
o Balance
o How much
o When
o Where
o Smart Choices
o Limit certain foods
o Whole foods vs. processed foods
o Prepare healthy foods that you can bring
with you for days away from home
What are some components of a healthy
diet
Smart Food Combinations
Combine all 3 at every snack or meal for your best energy and satisfaction
• Are loaded with fiber and give us instant energy and fuel for our brains
Carbohydrates
• Helps us focus and repair our body’s muscles and cells
Proteins
• Important for all of our cells and helps keep us satisfied
Fats
Organic vs. Traditionally Grown Foods
o Organic section is now a “regular” in all grocery stores
o What's the difference?
o Organic
o Fruits and Vegetables- use natural fertilizers (manure and compost)
o Animals are fed organic and enable them access to the outdoor/free
environment
o Conventional
o Fruits and vegetables given chemical fertilizers
o Animals given antibiotics and growth hormones (helps to prevent disease)
Organic is Gov’t Regulated = $$$
o Organic foods must meet strict governmental requirements to be labeled organic
o USDA certified
o More $$$
o Limited in quantity- not mass produced
o More costly to produce
o Strict standards set by the government when it comes to being certified –adds up!!
Facts: (USDA)
o 100 percent organic - To use this phrase, products must be either completely organic or made of all organic ingredients
o Organic- Products must be at least 95 percent organic to use this term
Variety
o Carbohydrates
o Fruits and vegetables
Each color has its own health benefits so eat them all
Get 9 servings of them a day!
o Grains
Get at least, if not all of them in whole grains
Includes Brown rice, whole grain bread,
quinoa, oats
o Protein
o Take in small amounts of lean and low-fat
protein (6-8oz) daily
Includes Lean meats, fish, dairy, eggs, beans, nuts,
seeds, soy
o Fat
o Limit saturated fat and take in Omega-3s, poly and mono unsaturated fats
such as avocados, olives, vegetable oils, fatty fish, nuts, seeds
Balance – When to eat
o Caloric pacing - 3 meals and 2-3 snacks per day
o Choose small meals and eat every 2-3 hours, that you can bring with you on the run
o Snack ideas - Choose fruits and vegetables whenever possible
o Have nuts, hard boiled eggs, hard cheeses, bean dips and lean proteins alongside them
o When having grains make them whole
o Benefits
o Increases metabolism
o Controls appetite, portions and food choices
o Prepare ahead of time & know what your putting in you
o Energy balance daily is key!
Balance – How much?Good to memorize for eating out
o One cup is about the size of your fist or a tennis ball
o Servings size for cooked vegetable or grain is 1/2 cup
o 1 oz. is about the size of your thumb
or a poker chip
o Serving size for cheese or peanut butter
o 3 oz is about the size of a deck of
cards or the palm of your hand
o Serving size for meat
o Avoid “All You Can Eat” buffets, unless you have the discipline to stick to healthy
choices is normal portions – all you CAN eat is not all you SHOULD eat!
Check out: www.webmd.com healthy eating section for a great portion size
helper
The New Proportions
o The plate is designed to show how your food should be portioned
o It’s important to enjoy your food, but eat less and avoid oversized servings
o Half of your plate should be fruits & vegetables
o Grains should be whole grains
o Choose lean with protein
o Switch to fat-free or low-fat milk
o Follow guidelines for eating out and eating on the go when traveling
Check out www.choosemyplate.gov
Foods to limit
o Whole Foods vs. Food Products
o Whole foods are in their natural form
o Processed foods often add sugar, salt and fat
o All things that increase our risk for diseases like diabetes, heart disease, stroke
o Food labels
o Contain the truth about health of a food product more than food claims
o Labeling can be misleading
o “Healthy”, “natural” or “cholesterol free”
o Ingredient list gives you the power to know what you are eating
o Listed by weight
o Choose less: hydrogenated oils and added sugars
Meal Planning
o Carbohydrates, protein and healthy fat
o Vegetable stir fry with beans and rice
o Fish, potato and vegetable
o Meat stew with vegetables and grain (barley)
o Time-saving tips
o Cook extra food and save in fridge or freezer to bring with you for lunch at
work during the week
o Have tools on hand like a rice cooker, blender, steamer and sauté pan
o Keep cooked or fast-cooking grains on hand
o Store frozen berries and greens like spinach in the freezer
o Keep nuts, nut butters and beans in cabinets
Eating Healthy while Eating Out
o Add veggies and color to your plate when possible
o Make smart choices about restaurants
o Think about the healthier options at each place – even fast food places
have salads and fruits
o Use kiosks that have hard boiled eggs and yogurt or salads
o Make /ask for substitutions
o Ex: side of steamed broccoli instead of fries
o Know how your food is being cooked
o Is it fried, grilled, baked, steamed, etc? It matters!
Eating on a Budget
o Plan your meals, make a list and stick to it!
o Don’t shop hungry, you may over buy and over spend
o Check out the weekly sales and loss leaders
o Clip coupons only for things you already use
o Buy store brands
o Use your store’s loyalty card for automatic discounts
o Understand pricing – look at unit prices for best values
o Use leftovers to make great meals and soups by adding fresh ingredients
o Freeze food you will not use well in advance to avoid wasting lots of food dollars
o Shop local, less travel costs makes it less expensive
o Seasonal farmers markets can be great for this
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The Art of Eating
o Sit down to a meal whenever possible
o Ask for modifications to meals when eating out
o Add as much color to your plate as possible
o Keep healthy snacks on hand so you never get too hungry
o Keep in your car, at your desk, etc.
o Chew your food completely
o Eat with others
o Social interaction enhances our satisfaction
o Body absorbs nutrients and digests best when it is relaxed
o Get involved in the purchasing and preparation of your food whenever possible
Updated Statistics and Dietary Guidelines
o 68% of United States population are overweight or obese and more than
33% of children
o New guidelines will focus on reducing calories while increasing physical
activity
o It is all about making better choices
o Fruits, vegetables, whole grains, fat free and low fat dairy.
o Consume less processed food, salty foods, foods high in sugar
o Learn and then be aware of portion sizes
o Increase your physical activity
o It is not just about looking better but feeling better and living longer and
healthierSource: United State Department of Agriculture
6 Easy Guidelines to Remember
o Savor your food at meals but consume less
o Learn portion control for each kind of food – avoid buffets when eating out
o Make vegetables and fruits the bulk of your plate – find a local farmers market
if you are on the road
o Drink 1% or fat free (skim) milk or try almond or rice milk
o Watch out for hidden sodium in foods you don’t usually think as “salty” like
breakfast cereals, etc.
o Make water and calorie-free beverages your primary source of fluids rather
than sugary, calorie-containing drinks
The Bottom Line…
o Accept the fact that we need fewer calories overall
o Unconsciously we have been encouraged that bigger and more is better and it
not true
o Think of food as you would fuel for your car
o Savor and enjoy every bite! Balance overall calories with plenty of activity &
exercise
o Stay healthy no matter where you are – don’t be lazy just because you are on
the road – search out healthy options!
Eating Right on the Run and On
a Budget
Thank You For Attending
