HEALTHY HABITS FOR LIFE

A Common Sense Approach to Healthy Living

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

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.

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

Learn to Love & Accept Yourself

Your genetic makeup is

what makes you unique

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

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.

Make Peace with Food: Begin Eating Intuitively

Legalize all foods Listen to your hunger

–The hunger scale Stop when you are full

Take Control of Emotional Eating:

Eating is one of the most emotionally charged experiences we have in our lives.

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

Eat Well: A Healthy Approach to Eating

Healthy WeightHealthy EatingYour Lifelong Eating PlanThe News on Nutrients

Healthy Weight

Genetic makeup Metabolic rate Body composition Activity level Food choices Current health problems

Body Mass Index

18.6 or less Underweight

20-24.9 Normal25-29.9 Overweight

30 or more Obese

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

MyPyramid

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

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

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

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

Your Healthy Eating Plan

The secret to lifelong health is to form a healthy daily eating pattern, not a regimented routine.

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

The News on Nutrients

CarbohydratesBenefits:

–Energy–Fiber: Soluble and Insoluble

Sources: grains, cereals, fruits, vegetables. legumes

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

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

The News on Nutrients

FatEnergySatietyAdds the flavor

to food

Defining the Fats

Monounsaturated Polyunsaturated Saturated Omega-3 Fatty Acids Trans Fatty Acids

A Word About

Vitamins Minerals

–Calcium–Iron

Phytochemicals

Are you getting enough?

Water:

? ? ? ?

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.

Breakfast, Lunch, Dinner, and Snack Ideas

Breaking the Breakfast Barrier. Making the Most of Lunchtime. What’s for Dinner Smart Snacking Makes Sense

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

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

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.

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.

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

Quick and Easy Dinner Ideas

Pasta or Rice Evening Breakfast Food Bars: Baked Potato,

Taco/Burrito or Salad Pizza

Smart Snacking Makes Sense

Listen to your body. Do not forget the protein. Keep snacks handy. Remember moderation.

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

Reading Food Labels

Serving Sizes Nutrient Information Calories per Gram % Daily Value Trans Fat Rounding Nutritional Claims

Shopping Hand in Hand with MyPyramid

Breads, Cereals, Rice and Pasta

Look for whole grain products

–B-vitamins

–Fiber

–Low in fat

Fruits and Vegetables

Great sources of

–Vitamins

–Minerals

–Fiber Variety is the key!

Dairy Products

Great source of

–Calcium

–Protein

–Vitamin D Many lowfat and fat free

products available

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

Oils and Fats

Pay attention to the type and amount you choose

Great source of

– Vitamin E

– Essential fatty acids

– Energy

Keeping a Well Stocked Room or Fridge

Healthy Eating on the Run

Plan your day Keep food handy Plan ahead Get moving

Nutritious Restaurant Eating

Size up portion sizes Leaner cuisine Order you way Avoid overeating Bon Appetit

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:

PizzaPizza

Choose your own sauce and toppings

Start your meal with a small salad

Easy nutrient rich meals

The Good News:

Deli ShopsDeli Shops

One sandwich is usually enough for two Add broth based soup Add a small salad

The Good News:

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

ItalianItalian

Vegetable based entrees

Family style service lets you choose your own portion size

Flavorful tomato based sauces

The Good News:

AsianAsian

Rice is the cornerstone of the menu

Low fat meat and vegetable side dishes

Fortune cookies make a great dessert

The Good News:

Maintaining Lifelong Habits

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

Thank you!

Jennifer M. Doane, MS, RD, LDN, ATCAdvantage Nutrition & Wellness

610-443-1885

JDoane@AdvantageNutritionAndWellness.com