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.

Are Americans Sumo Are Americans Sumo Wrestlers?Wrestlers?

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

Herbs and SpicesHerbs and Spices

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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Rate your portionsRate your portions

How Do We Put It All Together?

Wrap UPWrap UPCertificates of CompletionAwards

◦Best Food and Activity Tracker◦Biggest Loser

Post-MOVE QuestionnaireEvaluation of this session