Healthy Eating in a Fast Paced Worldpeninsulaprofessionalcoders.com/PDF/4_17_Healthy_Eating.pdf ·...
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Healthy Eating in a Fast
Paced World
Gale Pearson, MS,RD,CDE
April 12, 2017
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Healthy Eating
Variety
Low in Fat, sodium and sugar
High in Fiber
Fruits and Veggies daily
Calcium rich foods daily
Lean Protein
Whole grains
Alcohol in Moderation
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Healthy Habits
Avoid delayed eating
Limit the calories you drink
Limit breaded foods and fries
Use low-fat condiments
Practice portion control
Keep healthy snacks available
Plan ahead
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Label Reading Tips
Start with Serving Size
Keep Total Fat to single digit
Keep Saturated fat under 3 gms
Keep Trans Fat to 0 gms
Food must pass Fat Test First!
Limit Sodium to 2400 mg/ day
Aim for 25 gms of Fiber/day
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The Nutrition Facts Label
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Breakfast Ideas
One Minute Oats
Low Sugar Flavored Instant Oats
Cereals with 3+ grams of Fiber
Breads with 3+ grams of Fiber
Light Yogurt with Bran Buds
Low Fat Cottage Cheese/Fruit
Egg, Peanut Butter, Low Fat Cheese
Low Fat Milk and Fruit
Smoothies you made (12 oz)
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Lunch Ideas
Non-Creamy Soups
Salads with Low fat dressing
(Avoid Caesar and Taco)
Sandwich/wrap on whole grain,
no cheese, no mayo
Healthy Choice & Lean Cuisine
Grilled Chicken or Roast Beef
Add Fruit
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Fast Dinners
Crock Pot and Grill a must
Veggie/Shrimp/Chicken Stir Fry Frozen Meals
Soup/Salad or Sandwich Night
Frozen Veggies
No Salt Added Canned Veggies
Use pre-cut veggies
Frozen Un-breaded Seafood
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More Dinner Tips
Add Baked Potato (SMALL)
Add Fresh Fruit
Be creative with wraps
Taco Night
Make your own Pizza Night
Use Minute Brown Rice
Omelet Night
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Snacks
Low Sodium V-8 Juice
100 Calorie Snack Packs
Fresh Fruit
12 Almonds
Raw Veggies
3 Muskateer Bites (1-2)
Mini Peppermint Pattie
Low Fat Milk or Light Yogurt
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More Snacks
Pria or Luna Bar
94% Fat Free Popcorn Mini-Bag
Low Calorie Hot Chocolate
Coco Via Chocolate Bar
Sugar-Free Hot Apple Cider
SF Fudgesicles/Popsicles
Ginger-Snaps, Animal Crackers
Kiddy cup Ice Cream
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Traveling Tips
Eat breakfast or lunch in room
Cereal, WW bagel, yogurt,
fruit
Avoid cheese and mayo,
breaded foods at restaurants
Order Ala Carte
Avoid Buffets
Easy on the Bubbly
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Reading List/Helpful Apps
Eating on the Run by Evelyn Tribole
A Healthier You (healthierus.gov)
Lickety-Split Meals for Health Conscious People by Zonya Foco
SkinnyTaste Fast and Slow
Choosemyplate.gov
Myfitnesspal.com
Fatsecret.com
Loseit.com
diabetes.org (My Food Advisor)
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3 P’s for Busy People
Prioritize
Plan
Prepare for interuptions
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Gale Pearson, MS,RD,CDE
email:
Phone: 757-232-8768
Located in Hampton, Williamsburg
and Newport News