Bite Into a Healthy Lifestyle

Bite Into a Healthy Lifestyle

Objectives Name the 3 questions to consider when making food choices. Identify 2 household objects to use as a reference when determining portion size. Name 2 cooking methods for healthy and delicious meal preparation.

What is a Healthy Lifestyle? Healthy eating and physical activity habits Fewer calories Informed food choices Getting daily exercise Benefits of a healthy lifestyle Maintain a healthy weight Reduce the risk of chronic disease Promote overall health

Questions to Consider What am I eating and drinking? How much am I eating and drinking? How should I prepare what I am eating and drinking? ChooseMyPlate.gov: http://www.choosemyplate.gov/weight-management-calories/weight-management/better-choices/eating-out.html

MyPlate

Dairy- What to Eat? Includes all fluid milk products and many foods made from milk Choose low-fat or fatfree: Milk Yogurt Cheese

Dairy- How Much to Eat? Recommended: 3 cups 1 cup is equivalent to: Milk or Milk Alternative: tennis ball Yogurt: 6-8 oz single serve container, tennis ball Cheese: 3 dice

Cooking Tips Low-fat or fat-free milk, yogurt and cheese are great as-is Blend low-fat or fat-free milk and/or yogurt with fruit for smoothies Replace sour cream with lowfat yogurt in recipes Add reduced-fat cheese for flavor Prepare creamy soups with low-fat milk or yogurt

Protein- What to Eat? Includes all foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, nut butters and seeds Choose low-fat or lean meats and poultry Vary your protein routine choose more fish, beans, peas, nuts, and seeds

Protein- How Much to Eat? Recommended: 5 ½ - 6 ounces (oz) 1 oz is equivalent to: 1 Egg 2 oz is equivalent to: 2 Tbsp Nuts/Nut Butter: golf ball 3 oz is equivalent to: Meat, Fish, Poultry: deck of cards

Cooking Tips Grill Make kabobs: Lean meats or seafood on skewers Add vegetables Add fruit! Best bets: pineapple, peaches Steam Place fish or chicken in a piece of aluminum foil. Add lemon, herbs and spices. Fold the aluminum foil so all edges are sealed and steam in the oven.

Fruit- What to Eat? Eat a variety of fruit Pick different textures and colors Be a savvy shopper Fresh- choose what is in season Frozen- purchase what is on sale (no sugar added) Canned- pick fruit packed in water or its own juice; if only light or heavy syrup is available, rinse the fruit in a strainer before use Dried- Try the bulk bins Choose whole fruit most often and go easy on fruit juices

Vegetables- What to Eat? Fresh, frozen or canned vegetables without added salt Eat more dark-green vegetables broccoli, spinach, and other dark, leafy greens Consume more orange vegetables carrots and sweet potatoes Include more dry beans and peas pinto beans, kidney beans, and lentils

Fruits & Vegetables-How Much? Recommended: Fruit: 2 cups Vegetables: 2 ½ cups 1 cup is equivalent to: Fruits or Vegetables: baseball Leafy Vegetables: 2 baseballs Dried Fruit: golf ball

Cooking Tips Stir Fry Cook vegetables in a small amount of oil on a stovetop with garlic. Serve with brown rice to add more whole grains. Add pineapple! Roast Toss sliced vegetables in olive oil and spices before spreading out on a cookie sheet. Roast in the oven for 30 minutes at 425 degrees.

Grains- What to Eat? Make at least half of your grain intake whole grain Whole grains have more protein, fiber, vitamins and minerals than refined grains. Look for: Whole grain Whole wheat Brown rice Oatmeal

Grains- How Much to Eat? Recommended: 6-8 oz At least half should be whole grain 1 oz is equivalent to: Cereal: baseball Rice/Pasta: light bulb Bread/Roll: index card or bar of soap Bagel: hockey puck

Cooking Tips For added flavor, cook brown rice in no-sodium chicken bouillon Prepare whole wheat pasta according to package directions and cover with marinara sauce and add vegetables Make your own sweetened oatmeal with plain oats, low-fat milk, raisins, and apples Try new recipes for unfamiliar grains, like quinoa

What about Beverages? 2/3 of U.S. adults and 1/3 of U.S. children are overweight. At least 50% of all Americans consume a sugar sweetened beverages each day. Soda, juice, lemonade, energy drinks, sports drinks One serving of the average sweetened beverage has 150 calories. Harvard School of Public Health: http://www.hsph.harvard.edu/nutritionsource/healthy-drinks/sugary-drinks/

Beverage Options Many beverages contain added sugars. Switch to water when thirsty! Add fruit, vegetables or herbs for flavor Cucumber Strawberries Lemon Lime Rosemary Mint Tea Coffee Limit added sugar and cream

Activity Test your portion-savviness

Remember Consider not only what you are eating and drinking, but how much and how to prepare it so that it tastes great! Skip the sugar sweetened beverages for water, coffee or tea to help maintain a healthy weight.

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