Eating your Way to a Healthier You

Eating Your Way to a Healthier You: From YourHealthier You: From Your Kitchen to the Restaurant

Sabrina Candelaria, MPH, RD, LD/N Mill S h l f M di i U i it f Mi iMiller School of Medicine- University of Miami

Department of Pediatrics/ UWellness Center

Health & Eating

Problem Areas

• Preparing foods at home• Preparing foods at home

• Grocery shopping

• Food labels

Eating out• Eating out

Preparing Foods at Home

PROS CONSPROS• YOU control what is

in your food

CONS• Involves planning ahead

of timey• YOU can control

your portion size-Availability of ingredients-Grocery shoppingy p

• Greater ease of weight management

Grocery shopping• Time consuming

-Food preparation• $$ Cost effective

-Food preparation (marinating, chopping)-Clean upClean up

Eating Healthy at Home: What Does It Take?Does It Take?

Healthy Cooking StrategiesHealthy Cooking Strategies• Making your meals more “Heart Healthy”

• Loading up on healthy foods

• Equipping your kitchen with tools for healthy cooking

Tips For Healthy Cooking

(1) Adopt Healthier Cooking Methods( ) p g• Roast• Bake• Braise/stew• Grill/broil

S té• Sauté• Steam• Stir-fry• Stir-fry• Microwave


(2) Fresh fruits and vegetables are ideal but not always(2) Fresh fruits and vegetables are ideal, but not alwaysavailable. Preservation methods such as canning make foods high in sodium and sugar.

“Low-sodium” varieties Foods packed in water instead of oil Frozen fruits and vegetables (↓ sodium)

(3) Prepared seasonings are typically loaded with(3) Prepared seasonings are typically loaded with sodium.

Salt-free seasonings Citrus zestg Fresh herbs & spices Lemon juice


(4) Make the most of time spent cooking.Prepare more food than you will eat in one sittingAdditional servings can be refrigerated (24 hours) or frozen for future usefrozen for future useSaves time and energy

(5) Keep your pantry stocked with foods for quick and easy use.Low sodium tomato sauce broths soy sauce lemonLow sodium tomato sauce, broths, soy sauce, lemon juiceCooking wine (red & white)V t bl k d i t ( li ti h k )Vegetables packed in water (olives, artichokes)Pre-chopped or minced garlic


(6) Lighten up your recipes by substituting fat &(6) Lighten up your recipes by substituting fat & cholesterol sources with healthier alternatives.Use non-stick cooking spray instead of butter or oilFYI: ½ cup of butter (1 stick)= 815 calories, 58 grams of saturated fat, and 244 grams of cholesterol- 1 oz. of oil= ~2 Tbsp.= ~250 calories1 oz. of oil 2 Tbsp. 250 calories Replace the butter in your baking with fruit purees such as bananas, applesauce & prunes (reduces calories & fat; adds fiber)adds fiber) When a recipe uses more than 1 egg, lower cholesterol by replacing at least 1 whole egg with 2 egg whites. -Replacing at least one whole egg ~35 calories, 5 grams of fat, and 212 grams of cholesterol


Use fat free or 1% milk instead of whole milk or 2% milkUse fat-free or 1% milk instead of whole milk or 2% milk in your recipes. Substitute low fat yogurt, sour cream, or cottage cheese for regular sour cream and mayonnaise in dips andfor regular sour cream and mayonnaise in dips and dressings.

(7) Substitute white bleached flour products with whole(7) Substitute white bleached flour products with whole grain alternatives to boost your fiber intake.Use whole grain starches (bread, rice, pasta, couscous, quinoa bulgur spelt amaranth flaxseed mealquinoa, bulgur, spelt, amaranth, flaxseed meal, buckwheat)Use unbleached, whole wheat flour when baking1 cup of white bleached flour= 3g fiber-1 cup of white, bleached flour= 3g fiber

-1 cup of unbleached, whole wheat flour= ~15g fiber


(8) For recipes using chocolate: dd 3 t bl f d d 1 t bladd 3 tablespoons of cocoa powder and 1 tablespoon of vegetable oil in place of 1 ounce of baking chocolate (or 1 square). This simple substitution can spare you~6-7 grams of saturated fat.

(9) Keep tools on hand for healthy food preparation.Non-stick cookwareKitchen-sized grill ware -Range top grill pan-George Foreman® grillGarlic pressCitrus zesterFood processorCookware for steaming (double boiler, steam basket)

Grocery Shopping

Grocery Shopping Strategies

(1) Plan meals in advance to save money, energy, and time. Include foods needed for all meals and snacks to avoid buying more than you need.y g yPost a grocery list on the refrigerator to keep track of foods as you run out.

(2) Avoid shopping when you are hungry or thirsty.Leads to impulsive choices

(3) Fill your cart with the healthiest choices in each food group (MyPyramid guidelines).Whole grains, whole fruits and vegetables rich in g , gcolor, non-fat & low fat dairy, lean meats, poultry, fish, beans, and nuts.


(4) Use food labels as a guide to healthy choices.( ) g y-Total calories-Serving sizes-Saturated & trans fat-SugarS di-Sodium

-Fiber

(5) Make the Produce Section your first stop; spend the most time in this section.Choose foods rich in color (more variety the better)Choose foods rich in color (more variety, the better)Buy precut fruits and veggies for convenience


(6) Start your journey on the perimeter of the store ( ) y j y pwhere the fresh and more nutrient-rich foods are kept: produce, dairy, meat, fish.J k f d t i ll l d i th t f th tJunk foods are typically placed in the center of the store

(7) Choose real, whole, natural foods more than d f dprocessed foods.

-More nutrients, fewer preservatives, sodium, and sugar

(8) Pay attention to ingredients on labels; limit/avoid foods with more than 5 ingredients, artificial ingredients, and those you cannot pronounce.g , y p

Food Label LingoUS FDA, “How to Use Understand and Use the Nutrition Facts Label”

5%DV or less is low

20%DV or more is high

Health-related ClaimsFDA GuidelinesFDA Guidelines

• Low calorie – Less than 40 calories per serving.• Low cholesterol – Less than 20 mg of cholesterol and 2

gm or less of saturated fat per serving.• Reduced – 25% less of the specified nutrient or calories

th th l d tthan the usual product.• Good source of – Provides at least 10% of the DV of a

particular vitamin or nutrient per serving.• Calorie free – Less than 5 calories per serving.• Fat free / sugar free – Less than 1⁄2 gram of fat or sugar

per serving.• Low sodium – Less than 140 mg of sodium per serving.• High in – Provides 20% or more of the Daily Value of a

specified nutrient per serving.p p g• High fiber – 5 or more grams of fiber per serving.

Food Labels: % Daily Value

■ Daily Values are average levels of nutrients for a person■ Daily Values are average levels of nutrients for a person eating 2,000 calories a day. A food item with a 5% DV means 5% of the amount of fat that a person consuming 2 000 calories a day would eat2,000 calories a day would eat.

■ Remember percent DV are for the entire day not just for one meal or snack.one meal or snack.

■ You may need more or less than 2,000 calories per day. For some nutrients you may need more or less than 100% DV.

S A i Di t ti A i ti N t iti F t Sh t G t S tSource: American Dietetic Association Nutrition Fact Sheet: Get Smart-Get the facts on food labels, 2006.

Food Label Info

U.S. Food and Drug Administration

Nutrition Facts Labelhttp://www cfsan fda gov/~dms/fdnewlab htmlhttp://www.cfsan.fda.gov/~dms/fdnewlab.html

Dining Out

“Key to dining out healthier is to have aKey to dining out healthier is to have a plan of attack before you get there”

Dining Out Healthy

(1) Remember that food does not have to lack taste and ( )flavor in order to be healthy.

(2) Always remember: the more you are served, the more you will eat.Share an entréeA k t h h lf l t d “t ” b fAsk to have half your plate wrapped “to go” before being brought to the table

(3) Eating more calories than you burn leads to weight(3) Eating more calories than you burn leads to weight gain; 1 lb fat= 3500 calories.Cutting out 10 calories/day= 1 pound of fat lost/1 yearg y p yCutting out 100 calories/day= 10 pounds lost/1 yearFind ways to make small changes you barely notice

Dining Out Healthy

(4) Leave the rules of the past, where they belong… …in the past.Finishing everything on your plateYou need to “get your money’s worth”You need to get your money s worthDon’t make a scene in public (asking wait staff questions/making requests)D ’ l i h f d (bl i f d ilDon’t play with your food (blotting food to remove oil, removing skin, scraping off breading)

(5) Don’t assume salads are always the best choice(5) Don t assume salads are always the best choiceHigh fat/calorie dressings boost up calories quickly

(6) Skip the bread basket or help yourself to one(6) Skip the bread basket, or, help yourself to one serving and ask for the rest to be removed from the table

Dining Out Healthy

(7) Ask for dressings and sauces to be served “on the(7) Ask for dressings and sauces to be served on the side”. Be assertive when ordering. (1 oz. oil= ~2 Tbsp= ~250 calories)

**DO NOT BE AFRAID TO ASK QUESTIONS**

(8) Don’t be afraid to order appetizers as your entrée or(8) Don’t be afraid to order appetizers as your entrée, or ask for the luncheon portion at dinner. Add a side salad or non-creamy soup to add bulk.y p

(9) If you are not taking leftovers, ask for your plate to be removed immediately.

Dining Out Healthy

(10) Red flag terms on a menu:( ) g• Fried• Crispy

C• Creamy• Buttery• Pan-friedPan fried• Hollandaise• Creamed• Au Gratin• In a Butter, Cream, or Cheese Sauce• In its own gravyIn its own gravy• Casserole• Escalloped

Bran Muffin Breakfast Sandwich

420 calories, 20 grams of fat 300 calories, 12 grams of fat

Chicken Caesar Salad Grilled Chicken Breast Salad

900 calories, 60 grams of fat

400 calories, 20 grams fat 900 calories, 60 grams fat

T k B Si l i St k

850 calories 50 grams of fat

Turkey Burger Sirloin Steak

850 calories, 50 grams of fat

350 calories, 20 grams fat 850 calories, 50 grams fat

TAKE HOME POINTS• Foods do not have to be tasteless in

order to be healthy• Try not to deprive yourself of the foods

you love• Learn to plan ahead (shopping,

restaurant eating)• Slow it down (enjoy the experience of

eating)• Set yourself up for success• Find ways to make changes that you

barely notice (“no big deal”)

Recommended Reading

“Mindless Eating: Why We Eat More Than We Think”, Brian Wansink PhD, 2006.

“What To Eat”, Marion Nestle, PhD, 2006.

“Eat This Not That: Thousands of Simple Food Swaps That Can Save You 10, 20, 30 pounds or More!”, David Zinczenko, Matt Goulding, 2008.

“Dr. Jo’s Dining Lean: How to eat healthy when you’re not at home”, 3rd

edition, Joanne V. Lichten, RD, PhD, 2007. (www.drjo.com)

“American Dietetic Association Complete Food and Nutrition Guide”, Roberta Larson Duyff, MS, RD, FADA, CFCS, John Wiley & Sons, 2002

“I t iti E ti ” 2nd diti E l T ib l MS RD d El R h“Intuitive Eating”, 2nd edition, Evelyn Tribole, MS, RD and Elyse Resch, MS, RD, FADA, St. Martin’s Griffin, 2003

Online Resources

• American Dietetic Associationwww.eatright.org

• American Heart AssociationAmerican Heart Associationwww.aha.org

• USDA Dietary Guidelines for Americans• USDA Dietary Guidelines for Americanswww.mypyramid.gov

• Centers for Disease Control and Prevention• Centers for Disease Control and Prevention“Fruits and Veggies More Matter”www fruitsandveggiesmatter gov/www.fruitsandveggiesmatter.gov/

Health & Medicine

Eating your Way to a Healthier You