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By Ilana Muhlstein www.Nutrition-‐ISM.com
Which Body Looks Like You And Your Family?
Obesity Is Due To A Lack Of Healthy Behaviors
Healthy Habits Are Needed To Prevent Chronic Diseases
What Is Healthy EaEng?
Making Smart Choices For Breakfast: Using skim milk instead of whole milk Orange instead of orange juice
For Lunch: Removing the skin from chicken Water instead of Coke
Making Smart Choices For Dinner Mustard instead of mayo Remove cheese from a hamburger Baked potato instead of medium fries
For Dessert 3 Hershey kisses instead of 1 donut
These Smart Choices Can Save You 1000 Calories Per Day!!!
My Plate 1. Make 1/2 your plate veggies and fruits 2. Add lean protein 3. Add whole grains 4. Don’t forget dairy 5. Avoid extra fat 6. Take your time 7. Use a smaller plate 8. Take control of your food 9. Try new foods 10. Satisfy your sweet tooth in a healthy way
Simplify Your Focus Freshness Color Variety Fruits Vegetables Healthier substitutions in recipes Eating whole and natural foods Eating off of smaller plates Concentrating when eating
• More bites • Less fattening condiments • Getting the biggest bang for your buck!
Start Slow/ Add Small Changes Changing your diet completely overnight usually leads to cheating or stopping completely
As small changes become habit, you can continue to add more healthy choices to your diet
Fill Up on Low Calorie Foods
Choose Whole Grains
Fill Up On Fiber
Avoid The “White” Stuff
Go for the Healthy Fats
And Limit the “Bad” Ones
Be Mindful Of PorEons
Drink Plenty Of Water
When in Doubt, SEck With MyPlate
Any QuesEons? Nutrition-‐ISM.com