NUTRITION AND FITNESS: TIPS FOR A HEALTHY LIFESTYLEKelly Niemaszyk, MS, MPH, RD, LDNClinical DietitianMaggie Morrissy, MSEd, CEP, CIFTLead Exercise Physiologist
TODAY’S PRESENTATION
The Plate Method of Eating Tips for Planning Ahead for Meals Mindful Eating Including Exercise in Your Routine Identifying and Overcoming Barriers to Exercise Tips for Goal Setting
HEALTHY EATING BASICS
HEALTHY EATING IN 3 WORDS
Balance Variety Moderation
CHOOSE MY PLATE PROGRAM, CONT’D.
Aim of Choose My Plate is to get healthy, balanced diet
Outlines what your plate should look like• How much of the plate is fruits/vegetables?• How much of the plate is protein?• How much of the plate is grains?
Emphasizes portion control
FRUITS
Fresh fruit is available year-round
Buying fruit in season saves money!• Strawberries in July vs.
December? When fruits are out of
season, go with frozen When choosing canned,
look for fruit canned in juice or extra light syrup
VEGETABLES
Vegetables can be a part of any meal• Broccoli and tomato omelet
Vegetables served with meals can be hot (cooked) or cold (salads)
When buying frozen, look for those without sauces or cheeses
When buying canned, look for those without added salt
GRAINS
Aim to make half your grains whole!
Whole grain examples:• Brown rice• Whole wheat pasta• 100% whole wheat
bread• Whole grain cereal• Oatmeal• Barley• Other ideas?
PROTEIN
Can be meat-based or plant-based
For meat-based proteins:• Stick with lean meats• Remove skin from chicken
or turkey• Remove excess fat from
beef or pork For plant based proteins:
• Choose nuts, beans, soy, or other products
• Combine with grains to make a complete protein
DAIRY
Choose low-fat or fat free dairy
Milk, yogurt, and cottage cheese are the best choices
Cheese should be eaten in moderation
BULKING UP ON FRUITS AND
VEGGIES
WAYS TO ADD MORE FRUITS AND VEGETABLES
Breakfast• Try a smoothie• Use fruit as a sauce on French toast• Add extra vegetables to an omelet• Add fruit to oatmeal
Lunch• Make a vegetable wrap• Try crunchy vegetables instead of chips• Put extra vegetables or fruits in a sandwich• Enjoy a cup of vegetable soup
WAYS TO ADD MORE FRUITS AND VEGETABLES
Afternoon Snack• Place colorful, ready-to-eat fruit where everyone can grab
it• Keep cut vegetables ready in the refrigerator
Dinner• Top a baked potato with broccoli and cheese or beans and
salsa• Add vegetables to lasagna, meat loaf, mashed potatoes,
pasta sauce, and rice dishes• Make your main dish a large salad with dark, leafy greens• Use lots of veggies and a little less cheese on pizza
WAYS TO ADD MORE FRUITS AND VEGETABLES
Dessert• Slice a banana and top with ice cream or frozen yogurt• Make kabobs with pineapple, peaches, and bananas and
other fruits
MEAL PLANNING AND QUICK TIPS
PLAN AHEAD FOR SUCCESS
Keep a running grocery list Try planning a menu for the week Incorporate leftovers from one meal into another Use the slow cooker or prepare freezer meals ahead
WEEKLY MENU PLANNING
Templates available to help!
SLOW COOKER MEALS
Nice to have hot meals ready when you get home Require minimal preparation and stand-by cooking
time Can be made very healthy, as you control what goes
in Whole websites dedicated to “freezer to slow cooker”
meals
EATING ON THE RUN
Often hard to make healthy choices when you’re busy Try to keep healthy snacks handy in your bag
• Fruit• Nuts (lightly salted or unsalted)• Snack bars
Look for bars with: > 6 grams protein > 4 grams fiber < 10 grams sugar
• Other ideas?
PICKING HEALTHIER RESTAURANT CHOICES
Best to try to eat at home, but if you’re on the run, can still make healthy choices
Look for these words:• Baked• Roasted• Grilled• Broiled
Try to avoid these words:• Fried• Sautéed
MINDFUL EATING
Store in your desk
Store in the lunchroom fridge (from the Sprout
Café) On the Road
Whole grain crackers
Multi-grain Bagels / Bread
Baby carrots
Dried fruit / Canned fruit
Bran muffins Celery sticks
Brown Rice cakes Greek yogurt Banana
Whole grain cereal Fresh fruit Rice cakes
High fiber granola bars
Raw vegetables Apples
Natural peanut butter
Low-fat cheese Whole grain crackers
Serving of nuts Milk, Water Unsalted pretzels
Water Salad greens Water
What are some tips for snacks to keep at work?
A heightened awareness and conscious appreciation of each bite of food that passes your lips-the flavors as well as the feelings they evoke
Eat with your non-dominant hand and you can reduce what you eat by 30%
Read all the labels all the time
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