Eat Smart, Change Your Lifestyle Viola Holmes, MS, RD, CDE Handouts! Eat Smart Handout! Build a Healthy Meal: 10 Tips! Basic Hunger/Satiety Scale! 100 Ways to Cut 100 Calories! Shopping the Perimeter! Eating Behavior Diary! What You Will Learn from a Food Diary! Lifestyle Change Goals Form 1%
Goals! Learn tips for shopping, planning, and preparing healthy meals! Problem-solve strategies for making healthy choices! Be able to set a personal goal for improving your food choices or eating behaviors How do I know if it s a whole grain?! Look for these words and ingredients on food labels:! Whole grains! Brown rice! Whole wheat! Oats, oatmeal! Stoneground whole wheat! Wheatberries! Whole (oat, bran, barley)! Look for this stamp on food packages: 2%
6/5/15% Activity: Find the whole grain ingredients Healthy Whole Grain Products 3%
Below is a list of bread and grain items. Circle ones you eat most often. Whole Wheat Bread White Bread Corn Tortillas White Tortillas Oatmeal Quinoa Brown Rice White Rice Whole Wheat Tortillas Whole Grain Bread Flour Tortillas Barley Whole Wheat Pasta White Pasta 7 Eat Smart Tip # 5 Avoid extra fat! Avoid things like gravies, sauces, dressings! instead, sprinkle low-fat parmesan or squeeze lemon juice on foods! Eat solid fats, added sugars, and salt less often:! butter, cream, luncheon meats, fried foods! cakes, cookies, ice cream, candy! chips Did you know? There are 9 calories per 1 gram of fat. 4%
Instead of: Gravies and Creamy Sauces Cheese Sauce Ranch Dressing Butter, lard Cookies, cake Luncheon meats, hot dogs Ice cream Chips Try: Fat-free gravy, cream of chicken soup, seasoned yogurt, parmesan cheese Marinara sauce Lite ranch or oil-based dressing Margarine, oil, oil-based butter spreads Yogurt and granola, home-made oatmeal cookies, granola bar Left-over home-cooked meat Yogurt, Frozen yogurt Baked potato, potato wedges Foods Associated with Long-Term Weight Gain! Potato chips! French fries! Sugar-sweetened beverages (juice, soda, lemonade)! Unprocessed red meats (beef, pork, steak)! Processed meats (deli meats, hot dogs, spam) Source: Mozaffarian D, Hao T, Rimm E, Willett W, Hu F. New England Journal of Medicine 364: 2392-2404, June 23, 2011. 5%
Eat Smart Tip #6 Practice being mindful! Savor your food! Enjoy your food but eat less! Place all meals and snacks on a plate or bowl! Practice mindful eating! Eat more slowly and enjoy the smell, taste, & texture of food! Eat and only eat!! Avoid doing other activities while you re eating! Eating at a dining table instead of other trigger locations! Pay attention to hunger and fullness cues to help you recognize when to eat and when you ve had enough 6%
Spaghetti and Meatballs 20 Years Ago Today 1 c. spaghetti with sauce & 3 small meatballs 2 c. spaghetti with sauce & 3 large meatballs 500 calories 1,025 calories Guess the calorie difference! 525 calories! 13 How long would you have to clean house to burn about 525 calories*? 2 hours and 35 minutes 14 *Based on 130-pound person 7%
Chocolate chip cookie 20 Years Ago Today 1.5 inch diameter 3.5 inch diameter 55 calories 275 calories Guess the calorie difference! 220 calories! 15 How long would you have to wash the car to burn about 220 calories*? 1 hour and 15 minutes 16 *Based on 130-pound person 8%
Eat Smart Tip #8 Outsmart your food options! Eat at home more often! When eating out:! Choose healthier options (baked, grilled, broiled)! Look at the restaurant s menu ahead of time! Share an entrée or order half portion! Start your meal with fluid and high-fiber foods! For example, drink a glass of water and have a raw vegetable salad or piece of fresh fruit to help fill you up before eating the meal Eat Smart Tip # 9 Add variety to your foods and find new ways to cook old favorites! Use other seasoning in place of salt such as pepper, garlic, onion, herbs (basil, oregano), and spices (cinnamon, nutmeg) to flavor foods! Try new cooking methods: baking fish, broiling chicken, steaming veggies in water or low sodium broth, grilling produce! Use cooking spray or small amounts of olive or canola oil instead of butter.! Remove the skin and trim any visible fat off of meat before cooking.! Refrigerate soups, stews and gravy. Skim the fat off the surface before serving.! Drain & rinse canned vegetables before cooking. 9%
Eat Smart Tip #10 Satisfy your sweet tooth in a healthy way! Try fresh, frozen or canned fruit! Frozen berries with milk or yogurt! Yogurt topped with granola or chocolate chips! Home-made peanut butter or oatmeal cookies! Whipped cream and fruit or sugar-free jello Acceptable Daily Intakes for Sugar Substitutes Brand Name Chemical Name Acceptable Daily Intake (ADI) for a 150-lb person No. of 12-oz sodas = to ADI for a 150 lb person No. of packets = to ADI for a 150 lb person Equal NutraSweet Aspartame 3,401 mg 18 85 Sweet N Low Saccharin 340 mg 42 8.5 Sweet One Acesulfame-K 1,021 mg 25 20 Splenda Sucralose 340 mg 5 30 Truvia PureVia Sweet Leaf Stevia 272 mg 16 30 Academy of Nutrition and Dietetics. Position paper: Position of the Academy of Nutrition and Dietetics: Use of Nutritive and Non-nutritive Sweeteners. J Acad Nutr Diet. 2012; 112: 739-758. 10%
Meal Makeover Illustrations BEFORE AFTER BEFORE AFTER 11%
BEFORE AFTER BEFORE AFTER 12%
6/5/15% Grocery Shopping Tips! Never shop when you are hungry! Make a shopping list AND stick to it! Navigating Your Grocery Store: 1. Start with the perimeter, or the walls, of the store 2. Fill your cart with a variety of foods from these sections 3. Work your way into the middle aisles 4. Read labels! 13%
Tricky Traps Activity Scenario # 1 At Home Becky loves to unwind after work on the couch while watching her favorite TV shows. Tonight, a new episode of Survivor is on, so she grabs a bag of chips and a few cookies from the cookie jar that is on her kitchen counter and heads for the couch. Eyes glued to the TV, she mindlessly munches on her snacks. By the end of the show, she has finished the cookies and almost the whole bags of chips. Tricky Traps Activity Scenario #2 - Eating Out Mark and his co-workers typically go out for dinner once a week. Mark likes to go to T.G.I. Fridays where he usually orders baby-back ribs, mashed potatoes, and fried green beans. While waiting for his dinner, Mark also orders a beer and a mozzarella sticks appetizer. Each of his friends order dessert. Even though he feels full, Mark decides to order dessert too. As they leave the restaurant, Mark feels like he is going to pop. 14%
Tricky Traps Activity Scenario # 3 At a Party Steve and Patty love going to parties. Patty takes her famous five-layer bean dip. The parties are always buffet style with lots of yummy food such as chips and dips, wing dings, meatballs, ham biscuits, cheese ball, pasta and potato salads, cookies and pastries. They stay in kitchen grazing of food and socializing and eventually sit down to play cards and have a plate of food with them. Between games, they continue to go back for a little more to munch on. Tricky Traps Activity Scenario # 4 Busy Schedule Karen is a single mother of 2 boys working a fulltime job as a bank manager. Her day is filled with meetings, helping customers and taking care of employees. During the day she usually orders lunch from Subway and snacks from the vending machine. After work she has to pick up the kids and drop them at soccer and baseball practice. Dinner is usually something from a drive-thru because she is too tired to prepare dinner when she gets home. 15%
Example: Goal-Setting for Scenario #4! Karen (the busy mom) was just told by her doctor her HgbA1c level is 7.8%! She would like to reduce this to below 7% by changing her diet! What are some SMART goals Karen could set to help her achieve this? Next Step: S.M.A.R.T. Goal Setting! SPECIFIC: Give the who, what, when, where, and how of your goal! MEASURABLE: Establish set criteria for measuring your progress! ATTAINABLE: Instead of vowing to cook a healthy meal seven nights a week, shoot for one or two more than what you currently! REALISTIC: Make sure your goal is something that you are willing and able to work toward! TIMELY: Set a deadline for when you will have achieved your goal 16%
6/5/15% S.M.A.R.T Goals! Karen s goals:! Pack lunch 3 times per week starting on Monday! Bring a snack to eat after work before picking up the kids from school each day! Take 30 minutes on Sunday morning to plan out the meals for the week! Chop up veggies on Saturday afternoon and use these as part of dinner on Monday and Tuesday Take a minute! Think about YOUR lifestyle- what are some goals you would like to set for yourself related to your diabetes and your lifestyle? 17%
Day/Date Eating Behavior Diary Time Location or Place Food/Beverage Consumed Degree of Hunger1 Social Situation2 Comments3 1 Use rating scale of: 1 not hungry, 2 = moderately hungry, 3 = very hungry 2 Who were you with? What were you doing? 3 Include feelings (e.g., sad, bored, angry), thoughts (e.g., eating out with friends), concerns (e.g., stressed out at work)\ What will you learn about your eating behaviors from keeping a food dairy?! Is there a variety of foods or are entire food groups missing (like vegetables)?! How do your portion sizes measure up (are carb servings consistent)?! Are you getting enough fluids and are the beverages sugar-free?! Are you skipping meals?! Are most of your meals prepared at home or away from home?! Do things look different from weekdays to weekends?! Do you eat in front of the TV?! When are the bulk of your calories coming in (at night)?! Do you have eating triggers? 18%
Evaluate and Revise! Lifestyle change takes time start with making small changes that are doable and that can be maintained over time! Add new behavioral goals gradually! Continue to monitor and track your progress! Get support when you need it!! The goal is to set yourself up for success! Remember, If at first you don t succeed.. Try and try again Thank you! Problem-Solving Scenario # 1! Have a designated eating place! Kitchen or dining room table! Portion out snacks instead of eating from original containers! Out of sight, out of mind rule! Remove cookie jar from kitchen counter or replace it with healthy choices (sugar-free gum, dried fruit, low-fat, high-fiber cookie or cracker, fruit bowl)! Have a healthier snack (fresh fruit, frozen yogurt)! Add a non-calorie beverage to help 19%
Problem-Solving: Scenario # 2! Order a healthier appetizer that is not fried and split with co-workers! Make healthier, lower fat dinner choice (grilled fish or chicken, mashed potatoes without butter, and steamed green beans instead of fried! Add lettuce salad with low-fat dressing as a filler! Split a dessert with a co-worker! Practice saying no thanks or I m full and resist temptation or influence from others to keep eating if you re already full Problem-Solving: Scenario # 3! Take a healthier bean dip (leave off the sour cream, buy reduced fat cheddar cheese, fat-free refried beans, add more fresh vegetables, buy whole grain taco chips)! Eat a healthy snack before you go to party to help fill you up and make it easier to avoid all the temptations! Avoid the food grazing in the kitchen and drink non-caloric beverage and/or munch on raw vegetables! Enjoy 1 or 2 of your favorite foods and resist the others! Use a smaller plate! After you ve had a plate of food, chew a piece of gum or eat a mint to cleanse your palate 20%
Problem-Solving for Scenario # 4! Meal plan- take time on the weekend to make a dinner menu for the week. Stick to these meals each day! Prepare for the week ahead- slice up veggies, portion and thaw meat in the fridge or cook a meal on the weekend to have as leftovers during the week! Pack lunch- make lunch the night before and pack in a lunch bag with an ice pack for the next day. A healthy frozen meal maybe an option.! Pre-package snacks- fill small bags or containers with trail mix, veggies and hummus, popcorn, pretzels, fruit, yogurt, cereal or a granola bar for healthy on-the-go snacking 21%