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Healthy Eating in a Fast Paced World

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Keep Total Fat to single digit. Keep Saturated fat under 3 gms. Keep ... healthfinder.gov. WaterWithLemon.com. 3 P's for Busy People. Prioritize. Plan. Pray ... – PowerPoint PPT presentation

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Title: Healthy Eating in a Fast Paced World


1
Healthy Eating in a Fast Paced World
  • Gale Pearson, MS,RD,CDE
  • August 1, 2008

2
Healthy Eating
  • Variety
  • Low in Fat, sodium and sugar
  • High in Fiber
  • Fruits and Veggies daily
  • Calcium rich foods daily
  • Lean Protein
  • Whole grains
  • Alcohol in Moderation

3
Healthy Habits
  • Avoid delayed eating
  • Limit the calories you drink
  • Limit breaded foods and fries
  • Use low-fat condiments
  • Practice portion control
  • Keep healthy snacks available
  • Plan ahead

4
Label Reading Tips
  • Start with Serving Size
  • Keep Total Fat to single digit
  • Keep Saturated fat under 3 gms
  • Keep Trans Fat to 0 gms
  • Food must pass Fat Test First!
  • Limit Sodium to 2400 mg/ day
  • Aim for 25 gms of Fiber/day

5
The Nutrition Facts Label
6
Breakfast Ideas
  • One Minute Oats
  • Sugar Free Flavored Instant Oats
  • Cereals with 5 grams of Fiber
  • Breads with 3 grams of Fiber
  • Light Yogurt with Bran Buds
  • Low Fat Cottage Cheese/Fruit
  • Egg, Peanut Butter, Low Fat Cheese
  • Low Fat Milk and Fruit
  • Smoothies you made

7
Lunch Ideas
  • Non-Creamy Soups
  • Salads with Low fat dressing (Avoid Caesar and
    Taco)
  • Sandwich on whole grain, no cheese, no mayo
  • Healthy Choice Lean Cuisine
  • Grilled Chicken or Roast Beef
  • Add Fruit

8
Fast Dinners
  • Crock Pot and Grill a must
  • Veggie/Shrimp/Chicken Stir Fry Frozen Meals
  • Soup/Salad or Sandwich Night
  • Frozen Veggies
  • No Salt Added Canned Veggies
  • Use pre-cut veggies
  • Frozen Un-breaded Seafood

9
More Dinner Tips
  • Add Baked Potato (SMALL)
  • Add Fresh Fruit
  • Be creative with wraps
  • Taco Night
  • Make your own Pizza Night
  • Use Minute Brown Rice
  • Omelet Night

10
Snacks
  • Low Sodium V-8 Juice
  • 100 Calorie Snack Packs
  • Fresh Fruit
  • 12 Almonds
  • Raw Veggies
  • 3 Muskateer Bites (1-2)
  • Mini Peppermint Pattie
  • Low Fat Milk or Light Yogurt

11
More Snacks
  • Pria or Luna Bar
  • 94 Fat Free Popcorn Mini-Bag
  • Low Calorie Hot Chocolate
  • Coco Via Chocolate Bar
  • Sugar-Free Hot Apple Cider
  • SF Fudgesicles/Popsicles
  • Ginger-Snaps, Animal Crackers
  • Kiddy cup Ice Cream

12
Traveling Tips
  • Eat breakfast or lunch in room
  • Cereal, WW bagel, yogurt, fruit
  • Avoid cheese and mayo, breaded foods at
    restaurants
  • Order Ala Carte
  • Avoid Buffets
  • Easy on the Bubbly

13
Reading List
  • 365 Days of Healthy Eating from The American
    Dietetic Association by Roberta Duyff
  • Eating on the Run by Evelyn Tribole
  • A Healthier You (healthierus.gov)
  • Lickety-Split Meals for Health Conscious People
    by Zonya Foco
  • mypyramid.gov
  • mayoclinic.org
  • healthfinder.gov
  • WaterWithLemon.com

14
3 Ps for Busy People
  • Prioritize
  • Plan
  • Pray

15
Gale Pearson, MS,RD,CDE
  • Web site nourishingthetemple.com
  • Phone 757-870-6078
  • Located in Hampton, Williamsburg and Newport
    News
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