Post on 29-Dec-2015
TIP THE BALANCE TO TIP THE BALANCE TO CREATE A HEALTHIER CREATE A HEALTHIER YOU!YOU!
MOVE Toward a Healthier You!
Session # 6
A week in reviewA week in reviewWhat has worked for you this
past week?What challenges did you face?What could you have done
differently?
ObjectivesObjectivesAt the end of this session, you will:Understand the importance of eating
frequently and at consistent times.Be able to prepare healthier meals
that fit your lifestyle.Understand serving size and
practice portion control.Demonstrate how to create a
Healthy Plate using foods to keep your appetite and stress under control.
Eat Frequently to Lose Eat Frequently to Lose WeightWeightEat breakfast dailyAim for 3 small meals & at least
2 snacks Balance your good carbs with a
small amount of healthy fat and lean proteins
Wait at least 2-3 hours after your last meal before going to sleep
Drink plenty of water
Healthy Quick MealsHealthy Quick MealsUse your Microwave, Slow Cooker, and
Inside Grill.Choose recipes with few ingredients (no
more than 5) and short cooking time.Serve pre-cut vegetables olive oil and
herbs, canned peaches in 100% juice, or fresh fruit, and low-fat milk.
Use a low-sodium MSG-free broth, add protein and vegetables for a quick soup.
Cook once for several meals.
Healthy Snack IdeasHealthy Snack Ideas
Fresh or canned fruit (in 100% juice) with fat-free or low-fat plain yogurt
Whole wheat bread or apple slices with peanut butter
Baked tortilla chips and salsaAir-popped popcorn“Ants on a Log”Cheese quesadilla
(whole wheat tortilla)
Smart Stand-Ins for Smart Stand-Ins for RecipesRecipes
Whole milk?Cream?Whipped
cream?Sour cream
or mayonnaise?
Regular cheese?
Stick margarine?
Oil (in baking)?Bacon?
What would you substitute if your recipe called for:
Decrease Stress-Producing Decrease Stress-Producing Foods to Heal Your Foods to Heal Your MetabolismMetabolismHighly processed, empty “junk”
foodsRefined white flour productsHigh-sugar/High-fat productsHigh-fructose corn syrupHydrogenated, partially
hydrogenated oilsCaffeineAlcohol
““Let Food Be Thy Let Food Be Thy MedicineMedicine””Choose healthy types of fatsEat more Omega-3 fatty acids Choose dark chocolate that is free of
added saturated fat and rich in cocoaIncrease your fiber intake to 30
grams/day by choosing whole grains, beans, fruits & vegetables
Eat more fruits and vegetables Use herbs to reduce inflammation
What is a What is a serving?serving?
½ cup vegetable½ cup cooked pasta ½ cup of beans 1 small baked potato
1 medium piece of fruit
1 cup raw vegetables1 cup dry cereal 1 cup of low-fat yogurt or milk
1 small bagel
1 small pancake=
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1 ounce of cheese
3 ounces of meat, poultry or fish =
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