Health At Any Time Tips and Tricks being Healthy On-the-Go
Overview of Topics What is Healthy Eating? Eat This Not That Game How to Choose Healthy When On-the-Go Healthy Fast Food Options Grocery Shopping Tips Athlete My Plate Quick and Easy Meal and Snack Ideas
Exactly What is Healthy Eating? Healthy eating is 3 things: 1- Portion Control 2- Balanced Variety 3- Whole Foods Healthy Eating is Not -Dieting -Absolute Restriction - Not Eating
Portion Control Measure your Food with Measuring Cups Before Eating, Divide the Plate Pre-Portion Tempting Treats Downsize Dishes Limit your Choices Avoid a See-Food Diet
Examples of Portions Woman's fist or baseball -- a serving of vegetables or fruit is about the size of your fist A rounded handful -- about one half cup cooked or raw veggies or cut fruit, a piece of fruit, or ½ cup of cooked rice or pasta this is a good measure for a snack serving, such as chips or pretzels Deck of cards -- a serving of meat, fish or poultry or the palm of your hand (don't count your fingers!) for example, one chicken breast, ¼ pound hamburger patty or a medium pork chop Tennis ball -- about one half cup of ice cream Computer mouse -- about the size of a small baked potato Compact disc -- about the size of one serving of pancake or small waffle Thumb tip -- about one teaspoon of peanut butter Six dice -- a serving of cheese Check book -- a serving of fish (approximately 3 oz.) Golf ball or large egg -- one quarter cup of dried fruit or nuts
Balanced Variety Should Include: -Meats (Chicken, beef, pork, turkey, eggs) -Fruits (apples, bananas, kiwi, berries) -Vegetables (Spinach, Squash, Peppers, Carrots) -Dairy (Milk, Yogurt, Cottage Cheese, Cheese) -Whole Grains (Whole Wheat Bread and Pasta, Oatmeal)
Whole Foods (..I am not talking about the grocery store) More of this Less of this Fruit Dairy Meat Vegetables Water EXERCISE!! Processed, packaged foods Sodas Artificial Sugars Added sugars Low-fat foods
What Healthy eating Dieting is not -Fad, it will pass and will not last, re-gain weight Absolute Restriction -Only hurt you, no such thing as an evil food, cravings, cravings, cravings Not eating -Fatigue, fat storage, misery, hormonal changes (decreased performance, headaches, depression)
Game Time!!
Which one has less calories and fat?
660 calories, 45 g fat 570 calories, 11 g fat
MAKING SALADS HEALTHY Order dressing on side Use fork method Look for fat free or light dressings Eliminate or decrease croutons, cheese, bacon
Which one has less calories and fat?
1030 calories, 56 g fat 720 calories, 12 g fat
MAKING SANDWICHES HEALTHY Eliminate or decrease sauces/condimentsexchange mayo for mustard/ketchup Extra veggies Watch out for fancy breads Choose lean protein
Which has less calories and fat?
Burrito 1075 Calories, 40.5 g fat 625 Calories, 20.5 g Fat
Making a Burrito Healthier Make it a bowl instead of a burrito, saves about 200-300 calories from flour tortilla Try alternatives: Instead of cheese and sour cream: Guacamole Instead of steak or beef: Chicken Instead of meat: Beans Instead of white rice: Brown Rice Load up on: grilled or fresh vegetables, salsa, lettuce, tomatoes, corn, and jalapenos Try a Breakfast burrito! With eggs, veggies, and salsa
Shopping Tips and More! Plan and Save (i.e. Make a List and Stick to it!) Add more Fruits and Vegetables Add beans and lentils Skip processed foods like frozen pizza, cookies, and soda
Shopping Tips Stock up to SAVE Money! Spot bargains on fresh fruit and vegetables Compare Labels Don t Shop when you are Hungry Look High and Low on Supermarket Shelves
Components of a Healthy Meal or Snack Nutrient Balanced= CHO + Protein + (optional) fat Filling= Fiber or Fat Calorie Controlled= check the labels + portioning Color= Variety of Nutrients! Perishable or Non-perishable= Freshness! Outcome= feeling Alert, Energized, and Satisfied!!
Athlete My Plate: Easy Day
Athlete My Plate: Medium Day
Athlete Plate: Hard Day
Healthier Fast Food Options KFC KFC Mashed Potatoes with Gravy(120 calories 4.5g fat) Original recipe drumstick (140 cals, 8g fat) KFC Homey BBQ Sandwich (300 cal, 6g fat) McDonald s Chicken McNuggets w/ Sweet n Sour Sauce (4 piece, 220 cals, 10g fat) Hamburger (260 cal, 9g fat) Egg McMuffin (300 cal, 12g fat) Taco Bell Fesco Style Grilled Soft Taco (170 cal, 5g fat) Freso Style Tostada (200 cal, 6g fat) Gordita Nacho Cheese- Chicken (270, 10g fat) Wendy s Jr. hamburger (280 cal, 9g fat) Large Chili (330 cal, 9g fat) Ultimate Chicken Grill (360 cal, 7g fat)
Try This instead of That 1 2 3 4 5 6 100-calorie pack cookies Cereal Bar Chips + sour cream and onion dip Cheese Crackers Light ice cream Cookies and milk 1 2 Individual pack of almonds Well-rounded energy bar 3 Fresh veggies + guacamole 4 Cheese and crackers 5 Frozen Greek yogurt or frozen yogurt 6 Cold cereal and milk
Plan in ADVANCE!! Make a list and go to the store Plan your meals for the week before the week begins After the store, pre cut fruits and vegetables, pre portion and divide snacks in baggies Put leftovers or make meals in readyto-go pre portioned containers Pack snack and meals in lunch box for the day
Some Suggested Foods for Meal Planning Fruits and Vegetables Banana, Pear, Watermelon, Apple Broccoli, Collards, Lettuce, Spinach Dairy and Meat LF Milk, Greek yogurt, LF cottage cheese, Almond Milk Eggs, Canned Tuna, Almonds, Beans, Lean Meats, Peanut Butter Grains Fats Oatmeal, Puffed Corn, Shredded Wheat, Grits, Brown Rice, Whole-grain bread and pasta Olive Oil, Coconut Oil, Butter, Nut Oils, Avocado, Palm oil, ect..
Microwave Meals Poached, Hard-boiled, Fried, or Scrambled Eggs Pasta Baked Potato Granola Bars Black Bean Corn Salsa Dip
Quick To-Go Low Calorie Snacks Vegetables (cleaned and pre-cut): snap peas, carrots, broccoli, bell pepper spears Cereal: Kashi, grapenuts, raisin bran, whole grain of choice Granola bar Hard boiled egg Greek yogurt, yogurt parfait with frozen fruit Fresh or frozen frit smoothie LF cottage cheese with fruit Beef or turkey jerky Broth based soups Fresh fruits: banana, orange English muffin with cheese Peanut butter and jelly with one slice bread Tuna/chicken salad with light mayo
Examples of Quick, Easy Breakfast Meals and Snacks Dinner Breakfast burrito Yogurt with berries and granola Spaghetti with ground turkey Tacos with Beans Egg, Ham, Cheese English Muffin Stir Fry with Brown Rice Lunch Pita with Hummus and Meat Turkey or Black Bean Burger with Baked Sweet Potatoes Fries Thin Crust Veggie and Meat Pizza Snacks Pretzels with Peanut Butter Cottage Cheese and Fruit Trail Mix
THE END THANK YOU! QUESTIONS????