Bite into a Healthy

Lifestyle: Words to Eat By

Join DaVita Dietitians in celebrating National Nutrition Month®March 2015

© DaVita Healthcare Partners, Inc.

Resist Temptation

Example:No junk food in cupboard = No junk food watching TV

Love Your Heart

Just 150 minutes a week

of moderate activity

improves heart health

150 minutes is

30 minutes a day - five days a week

Try these:

Biking, walking, swimming, jogging

or other aerobic activity

Savor the Flavor

Slow eating = less food & more joy

Slow eating tips:

Chew each bite 25 times

Taste the flavor and feel the textures

Put down your fork or chopsticks between each bite

7-Minute Workout The New “Smoke Break”

No time to work out?

Try the

7-Minute Workout

in your office, break room,

or outside

to replace what

used to be a “smoke break”

Learn More @ Scientific 7-Minute Workout-NYTimes.com OR

Download the Free 7-Minute Workout App

How SWEET It Is

Be cautious about

sugar substitutes:

Experts recommend use of sugar substitutes in moderation and with caution

When possible, avoid or significantly limit use of artificial sweeteners like sucralose and aspartame

Check products labeled "low calorie," "diet," "sugar free," or "no sugar added" to see if they contain artificial sweeteners

Drink Before You Eat

Is it Hunger or is it Thirst? Thirst can be disguised as

hunger

Drink 8 ounces of cold

refreshing water before eating

When drinking, avoid calorie-laden beverages – save your calories for food

Satisfy Your Sweet Tooth

Go NATURAL…

with vegetables

Sweet vegetables include beets, corn, carrots, onions, parsnips, sweet potatoes, squash

Roasting vegetables enhances sweetness

Pasta With a Different TwistSpiralize Vegetables into “Pasta”

Higher in Nutrition! Lower in Calories!

Just Add Your Favorite Sauce

What Did I Just Eat?Mindless eating can result in weight gain

Pay attention as you eat; be in the moment

Do You Eat Mindlessly?

Watching television

Using computer, tablet, cell phone

Reading or listening to music

At your desk

Liquid Calories Beverage calories can add up

Can be “empty calories”

Drink water throughout the day to keep you feeling full and energized

Look at the “whole” picture to expand your grain choices

Try different grains to find your favorites

Look for “100% Whole Grain” on the label

What You Eat Matters

There are over 50 nutrients the body needs every day to function properly

Maximum body performance is enhanced by maximum nutrition

Fast and Healthy Fast-food Tips

Search the menu board for calories:

oAim for less than 500 calories per meal

o Pass on calorie-laden beverages

oAvoid fried and breaded items

o Choose low-fat dressing and request it “on the side”

o Skip the high-fat toppings like croutons, bacon bits, crispy noodles and cheese

Super-Sized Meals might lead to a Super-Sized You

A Healthy Balance

Create a balanced schedule:

o Include time for family, work, and for yourself

o Learn to say no when appropriate

o Don’t let perfect get in the way of good

Take care of your body.

It has to last a lifetime.

Incorporate these tips into your healthy plan