HEALTHY HABITS FOR LIFE A Common Sense Approach to Healthy Living.
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Transcript of HEALTHY HABITS FOR LIFE A Common Sense Approach to Healthy Living.
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HEALTHY HABITS FOR LIFE
A Common Sense Approach to Healthy Living
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Gradual Permanent Lifestyle Changes will lead
to: Life long eating and activity habits Higher energy levels Decreased health risks Long term weight control and
maintenance
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The Truth About Diets
Diets are unhealthy Diets lead to weight gain The cost of dieting is high Looking good involves more than
dieting The dieting cycle can be broken Authors rely on our lack of
scientific knowledge of weight management to sell their books.
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Weight Management that Works
Slow weight loss (1-2 pounds/week) Balanced eating plan Regular physical activity Skill building for life Credible author/ peer reviews The challenge is achieving permanent,
not temporary weight loss
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Learn to Love & Accept Yourself
Your genetic makeup is
what makes you unique
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Learn to Love & Accept Yourself: Accept Your Individuality
Look you best now Put the scales away Beauty comes in many sizes Deflate your saboteurs Project a confident you Be your own best friend
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Making Time for Me
Remember, only when you take care of yourself can you truly take care of others. You need to be well-fed, well-rested, well-supported and in good physical shape.
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Make Peace with Food: Begin Eating Intuitively
Legalize all foods Listen to your hunger
–The hunger scale Stop when you are full
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Take Control of Emotional Eating:
Eating is one of the most emotionally charged experiences we have in our lives.
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Take Control of Emotional Eating: Coping
Do you feel hunger? If yes, then eat. If no, what are you feeling? What are your options other
than eating? Nurture yourself
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Eat Well: A Healthy Approach to Eating
Healthy WeightHealthy EatingYour Lifelong Eating PlanThe News on Nutrients
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Healthy Weight
Genetic makeup Metabolic rate Body composition Activity level Food choices Current health problems
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Body Mass Index
18.6 or less Underweight
20-24.9 Normal25-29.9 Overweight
30 or more Obese
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Healthy Eating
Base your lifelong plan on guidelines from MyPyramid
Maintain a healthy relationship with food
Avoid the “good food/bad food” mentality
Remember moderation and variety in all your food choices
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MyPyramid
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Your Lifelong Eating Plan
Eat Well for the Health of It Assess your current
eating habits Compare them to
MyPyramid Create your own eating
plan
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Estimated Daily Calorie Needs
Calorie Range
Age Sedentary Active
Female 14-18 1800 240019-31 2000 2400
31-50 1800 2200
51+ 1600 2200
Males 14-18 2200 320019-30 2400 3000
31-50 2200 3000
51+ 2000 2800
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Create Your Eating Plan: Going Further
Basal Metabolic Rate (BMR)___ (wt in pounds) x ___ (10 woman, 11 man) =____
calories for basic energy needs
(BMR)
Calorie Needs for Physical Activity___ calories for BMR x ___ activity # = ____
calories for activity
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Create Your Eating Plan:Going Further
Calorie Needs for Digestion and Absorption BMR calories + activity calories x 0.1 = ____
calories for digestion & absorption (D&A)
Total Calorie Needs BMR calories + activity calories + D&A calories =___
Total
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Your Healthy Eating Plan
The secret to lifelong health is to form a healthy daily eating pattern, not a regimented routine.
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MyPyramid Recommendations
Food Group Daily Amount of Food1400 2000 2400
Grain 5 oz.-eq. 6 oz.-eq. 8 oz.-eq.Vegetable 1½ cups 2½ cups 3 cups
Fruit 1½ cups 2 cups 2 cupsMilk 2 cups 3 cups 3 cups
Meat & Beans 4 oz.-eq. 5½ oz.-eq. 6½ oz.-eq.Oils 4 tsp. 6 tsp. 7 tsp.DC 171 267 362
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The News on Nutrients
CarbohydratesBenefits:
–Energy–Fiber: Soluble and Insoluble
Sources: grains, cereals, fruits, vegetables. legumes
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The News on Nutrients
Fiber
–Recommendation: 14 g fiber for every 1000 calories consumed
Maintains proper bowel function Decreases the risk for heart disease
and some cancers Moderates blood glucose levels Lowers your calorie intake by helping
you to stay full longer
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The News on Nutrients
Protein Strengthens blood Builds and maintains muscle and
body structure Sources: meat, fish, poultry, eggs,
dried beans (including soy), lentils, nuts and seeds
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The News on Nutrients
FatEnergySatietyAdds the flavor
to food
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Defining the Fats
Monounsaturated Polyunsaturated Saturated Omega-3 Fatty Acids Trans Fatty Acids
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A Word About
Vitamins Minerals
–Calcium–Iron
Phytochemicals
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Are you getting enough?
Water:
? ? ? ?
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Pleasurable Eating
Give yourself permission to eat the foods you like.
Savor foods as you eat them. Make eating more enjoyable.
Eat when you are hungry;
stop when you’re full. If you love it, savor it. If you
don’t love it, leave it.
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Breakfast, Lunch, Dinner, and Snack Ideas
Breaking the Breakfast Barrier. Making the Most of Lunchtime. What’s for Dinner Smart Snacking Makes Sense
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Breaking the Breakfast Barrier
Breakfast is the most important meal of the day.
Include at least three food groups at breakfast.– example: yogurt, fruit, granola
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Breaking the Breakfast Barrier
Breakfast on the go –example: bagel with peanut
butter and banana Breakfast-at-home
–example: English muffin with cheese and fruit salad
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Making the Most of Lunchtime
Remembering to eat mid-day will help you avoid becoming over-hungry.
Include food sources of carbohydrate, protein, and fat.
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Making the Most of Lunchtime
Grab and Go lunches–Example: bagel sandwich with turkey,
cheese, cucumber, tomatoes, and mustard. Add an apple and a few chips for crunch.
At Home Lunches–Example: baked potato with chili and
cheese; pear slices; and fruit bar cookies.
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What’s for Dinner: Planning Tips
Review your menu options Plan a shopping list for
“extras” or meals Use time saving appliances Plan for left-overs
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Quick and Easy Dinner Ideas
Pasta or Rice Evening Breakfast Food Bars: Baked Potato,
Taco/Burrito or Salad Pizza
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Smart Snacking Makes Sense
Listen to your body. Do not forget the protein. Keep snacks handy. Remember moderation.
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Grocery Shopping for a Healthier You
Keep variety and MyPyramid in mind.
Shop the perimeter of the store
Read those food labels Be prepared to shop Be an informed shopper
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Reading Food Labels
Serving Sizes Nutrient Information Calories per Gram % Daily Value Trans Fat Rounding Nutritional Claims
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Shopping Hand in Hand with MyPyramid
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Breads, Cereals, Rice and Pasta
Look for whole grain products
–B-vitamins
–Fiber
–Low in fat
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Fruits and Vegetables
Great sources of
–Vitamins
–Minerals
–Fiber Variety is the key!
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Dairy Products
Great source of
–Calcium
–Protein
–Vitamin D Many lowfat and fat free
products available
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Meat, Poultry, Fish, Dry Beans, Eggs and Nuts
Pay attention to portion size and fat content
Excellent source of:–Protein– Iron–Zinc–Vitamin B-12
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Oils and Fats
Pay attention to the type and amount you choose
Great source of
– Vitamin E
– Essential fatty acids
– Energy
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Keeping a Well Stocked Room or Fridge
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Healthy Eating on the Run
Plan your day Keep food handy Plan ahead Get moving
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Nutritious Restaurant Eating
Size up portion sizes Leaner cuisine Order you way Avoid overeating Bon Appetit
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Tour of Restaurants:Fast Food Fast Food
Nutrition information is often posted
The menus are fairly standard from franchise to franchise
Beware of value-added meals
The Good News:
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PizzaPizza
Choose your own sauce and toppings
Start your meal with a small salad
Easy nutrient rich meals
The Good News:
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Deli ShopsDeli Shops
One sandwich is usually enough for two Add broth based soup Add a small salad
The Good News:
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MexicanMexican
Asada (grilled) Veracruz-style (tomato sauce) Salsa Verde (green chile sauce) Mole Sauce (chili-chocolate sauce) Soft tortillas Entrees topped with lettuce and
tomatoes
The Good News: Healthy choices
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ItalianItalian
Vegetable based entrees
Family style service lets you choose your own portion size
Flavorful tomato based sauces
The Good News:
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AsianAsian
Rice is the cornerstone of the menu
Low fat meat and vegetable side dishes
Fortune cookies make a great dessert
The Good News:
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Maintaining Lifelong Habits
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Maintaining Lifelong Habits
Small daily decisions will lead to long term habits
Pat yourself on the back Deal with set backs Take care of yourself Enjoy yourself
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Thank you!
Jennifer M. Doane, MS, RD, LDN, ATCAdvantage Nutrition & Wellness
610-443-1885