Tips and Tricks for Healthy Eating
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Transcript of Tips and Tricks for Healthy Eating
Tips and Tricks for Healthy Eating
Eight Healthy Eating Goals•Make half your plate
fruits and vegetables•Make half the grains
you eat whole grains•Switch to fat-free or
low-fat (1%) milk•Choose a variety of
lean protein foods
Eight Healthy Eating Goals•Compare sodium in
foods•Drink water instead of
sugary drinks•Eat some seafood
throughout the week•Cut back on solid fats
Basics of a Healthy Brown Bag Lunch•The ideal lunch contains
¼ lean protein, ¼ whole grain, ¼ vegetable, ¼ fruit and a serving of dairy
•Lean or low-fat protein with smart carbohydrates will keep your body fueled for the afternoon hours
Examples of Easy Lunch Ideas•Lunch Idea #1
▫Whole-wheat pita with mixed greens, grilled chicken and light Caesar dressing
▫Baby carrots and a slice of fruit•Lunch Idea #2
▫Salmon lettuce wraps with light sesame dressing▫Whole grain crackers, plain yogurt
•Lunch Idea #3▫Tomato and cucumber salad with feta cheese,
olive oil and vinegar▫Tuna salad on whole-wheat bread and an apple
Make Meals A Social Experience•Shop with others
▫Get your kids involved
▫Share new meal ideas
•Make mealtimes a social experience
•Cook with others▫Invite a friend
Purchasing Healthy Foods•Shop the perimeter of the
store•Beware of hidden sugars•Buy the highest quality
possible•Buy cheaper cuts of higher
quality meat•Educate yourself!
How to Shop Wisely•Try shopping at discount
stores•Search out Farmer’s
Markets•Purchase generic/store
brands
Find Cheaper Protein Options•Purchase less expensive
cuts of meats and practice portion control
•Enjoy probiotics•Experiment with
vegetarian sources of protein
Try This!• Emphasis on fruits and vegetables
▫ Mix vegetables in your go-to dishes
• Healthy snacks▫ Keep cut-up fruits and vegetables
in the fridge• Ways to reduce fat, salt and sugar
▫ Choose baked or grilled food• Controlling portion size
▫ Use smaller plates to control sizes• Healthy eating in school
▫ Pack healthy lunches for your kids
Try This!•Eat several mini-meals
throughout the day•Spice it up!•Always eat breakfast•Clean the cabinets of
fattening food
Try This!•Focus on losing
weight slowly•Try to limit alcohol
consumption to weekends
•Chew sugarless gum
Some More Tips•Include peanut butter
at breakfast•Swap out granola for
nuts, seeds or dried fruit
•Cut back on processed meats
•Pick “live” yogurt
Some More Tips•Slice your own
pineapple•Nuke your potatoes•Don’t snack on plain
celery•Bored of tuna fish? Try
canned crab
Tips for Balancing Calories•Balance your calories
▫Find out how many calories you need a day▫Go to ChooseMyPlate.gov to find your level
•Enjoy your food, but eat less▫Take the time to enjoy your food as you eat
•Watch your portion sizes▫Check to see the recommended portion sizes
•Be physically active▫Adults should be active at least 30 minutes a
day
Ways to Save Money and Eat Healthy•Make your own dips, sauces, salad
dressings, soups and spreads for wraps and sandwiches
•Look for creative ways to add fruits, vegetables and alternative grains to your diet
•Keep a close eye on the calorie, fat and sodium content in canned or packaged foods
•Create a meal plan
Ways to Save Money and Eat Healthy•When making a sandwich,
skip the mayo and add avocado instead
•Buy sprouted grain bread instead of white bread
•Swap brown rice or quinoa pasta for wheat pasta
•Empire the joy of batch cooking
Ways to Save Money and Eat Healthy•Prep your greens right away!•Don’t toss out the little bits and
pieces•Sneak in those greens•Skip the prepackaged salad mix
Ways to Save Money and Eat Healthy•Grown your own vegetables•Buy spices from the bulk
bins•Love your potatoes•Get chicken-savvy
Ways to Save Money and Eat Healthy•Bulk up with beans•Know the deals at
the fish counter•Discover ways to use
canned fish•Stock up on frozen
vegetables•Look for your
favorite meats on sale
Tips for Making HealthierRestaurant Choices•Do your homework on
restaurant options•Look for a smaller
portion section on the menu
•Go to independently owned restaurants
•Practice moderation•Try Mediterranean
restaurants
Website Resources• E-mealz
▫Breaks down sample menus into many categories▫Provides a grocery list based on meals you choose
• Healthy Dining Finder▫Enter your zip code and website provides nearby
restaurants with healthiest items on their menu• Mayo Clinic’s healthy recipes
▫Features hundreds of recipes• Cheap Healthy Good
▫Comprehensive database of cheap and healthy recipes