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HEALTHY HABITS FOR LIFE

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Quick 2 Fix Recipe Brochure. Good Nutrition Reading List. Start Fresh: ... Weight Management that Works. Slow weight loss (1-2 pounds/week) Balanced eating plan ... – PowerPoint PPT presentation

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Title: HEALTHY HABITS FOR LIFE


1
HEALTHY HABITS FOR LIFE
  • A Common Sense Approach to Healthy Living

2
Gradual Permanent Lifestyle Changes will lead to
  • Life long eating and activity habits
  • Higher energy levels
  • Decreased health risks
  • Long term weight control and maintenance

3
Overview
  • Start Fresh Taking Steps to a Healthier You
  • Eat Well A Healthy Approach to Eating
  • Move It A Healthy Approach to Fitness
  • Plan It Putting it all Together for Healthy
    Eating
  • Shop Smart Grocery Shopping for a Healthier You
  • Fit It In Healthy Eating on the Run

4
Healthy Habits for Life Your 6 Week Guide to
Food and Fitness
  • Eat Well for the Health of It
  • 6 Food and Activity Journals
  • Food Facts Booklet
  • Menu Planner Worksheet Master
  • Quick 2 Fix Recipe Brochure
  • Good Nutrition Reading List

5
Start Fresh Taking Steps to a Healthier You
6
The Truth About Diets
  • Diets are unhealthy
  • Diets lead to weight gain
  • The cost of dieting is high
  • Looking good involves more than dieting
  • The dieting cycle can be broken

7
A Word About Fad Diets
  • The authors rely on our lack of knowledge of the
    science of weight management to sell their books.

8
A Word About Fad Diets Common Fad Diets
  • Food Specific
  • High Protein Low Carbohydrate
  • Liquid
  • Fasting

9
A Word About Fad Diets Weight Management that
Works
  • Slow weight loss (1-2 pounds/week)
  • Balanced eating plan
  • Regular physical activity
  • Skill building for life
  • Credible author/ peer reviews

10
Learn to Love and Accept Yourself
  • Your genetic makeup is what
  • makes you unique

11
Learn to Love and Accept Yourself Accept Your
Individuality
  • Look you best now
  • Put the scales away
  • Beauty comes in many sizes
  • Deflate your saboteurs
  • Project a confident you
  • Be your own best friend

12
Making Time for Me
13
Make Peace with Food Begin Eating Intuitively
  • Legalize all foods
  • Listen to your hunger
  • The hunger scale
  • Stop when you are full

14
Take Control of Emotional Eating
  • Eating is one of the most emotionally charged
    experiences we have in our lives.

15
Take Control of Emotional Eating Searching for
Comfort with Food
  • The Triggers
  • Love
  • Anger
  • Boredom
  • Anxiety

16
Take Control of Emotional Eating Coping
  • Do you feel hunger?
  • If yes, then eat.
  • If no, what are you feeling?
  • What are your options other than eating?
  • Nurture yourself

17
Taking Control of Emotional Eating Your Plan
  • Coping with your feelings
  • Nurturing yourself
  • You deserve a break!

18
Evaluate Your Eating Habits
  • Food and Activity Journal

19
The Plan Week One
  • Begin to nurture yourself
  • Legalize all foods
  • Eat when you are hungry
  • Stop when you are full
  • Complete the Food and Activity Journal for the
    week

20
Eat Well A Healthy Approach to Eating
21
Healthy Weight
  • Genetic makeup
  • Metabolic rate
  • Body composition
  • Activity level
  • Food choices
  • Current health problems

22
Apple vs. Pears
23
Body Mass Index
24
Healthy Eating
  • Base your lifelong plan on the Food Guide Pyramid
  • Maintain a healthy relationship with food
  • Avoid the good food/bad food mentality
  • Remember moderation and variety in all your food
    choices

25
Your Lifelong Eating Plan
  • Eat Well for the Health of It
  • Assess your current eating habits
  • Compare them to the Food Guide Pyramid
  • Create your own eating plan

26
Create Your Eating Plan Going Further
  • Basal Metabolic Rate (BMR)
  • Calorie Needs for Physical Activity
  • Activity Calories
  • Calorie Needs for Digestion and Absorption
  • Total Calorie Needs

27
Your Healthy Eating Plan
  • The secret to lifelong health is to form a
    healthy daily eating pattern, not a regimented
    routine.

28
The Food Guide Pyramid Making it Work for You
  • The Food Groups
  • Number of Daily Servings
  • Portion Sizes

29
The News on Nutrients
  • Carbohydrates
  • Benefits
  • Energy
  • The health advantages of fiber
  • Sources grains, cereals, fruits, vegetables
  • Recommendation 60 of total calories

30
The News on Nutrients
  • Fiber
  • Recommendation 20-35g/day
  • Maintains proper bowel function
  • Decreases the risk for heart disease and some
    cancers
  • Lowers your calorie intake by helping you to stay
    full longer

31
The News on Nutrients
  • Protein
  • Strengthens blood
  • Builds and maintains muscle and body structure
  • Recommendation 15 of total calories
  • Sources meat, fish, poultry, dried beans
    (including soy) or lentils, nuts and seeds

32
The News on Nutrients
  • Fat
  • Energy
  • Satiety
  • Recommendation 20-30 of total calories
  • Adds the flavor to food

33
Defining the Fats
  • Monounsaturated
  • Polyunsaturated
  • Saturated
  • Omega-3 Fatty Acids
  • Hydrogenated

34
A Word About
  • Vitamins
  • Minerals
  • Calcium
  • Iron
  • Phytochemicals

35
Water Are you getting enough?
36
The Plan Week Two
  • Complete the Eat Well assessment brochure
  • Set up your pyramid based eating plan
  • Complete your Food and Activity Journal for this
    week

37
Move It A Healthy Approach to Fitness
  • Benefits of Physical Activity
  • Making a Lifelong Commitment to be Active
  • Setting Up a Fitness Program

38
Benefits of Regular Physical Activity
  • Focus on how good exercise can make you feel…
  • Celebrate the physical benefits of regular
    activity…

39
Making a Lifetime Commitment to be Active
  • There is no one ideal program.
  • Start slow and gradually progress.
  • ANY activity is better than no activity.

40
Tips to get you moving!
  • Activate your lifestyle.
  • Make fitness fun.
  • Anticipate the unexpected.
  • Be comfortable.
  • Do not overdo a good thing.

41
Setting up a Fitness Program
  • Aerobic Conditioning
  • Strength Training
  • Stretching

42
Aerobic Conditioning
  • Definition Any activity that uses the large
    muscles of the body and raises the heart rate for
    20 minutes or more.

43
Aerobic Conditioning
  • Frequency Aim for 5 times/week
  • Duration 20 minutes or more
  • Intensity 60 80 of maximum heart rate
  • Maximum Heart Rate 220 Your Age

44
Strength Training
  • Definition Exerting force against resistance in
    order to increase muscular strength.

45
Strength Training
  • Include about 6 8 different exercises that work
    all of the major muscle groups.
  • Do between 8 12 repetitions of each exercise.
  • Train 2 3 times per week.
  • Rest 48 hours between sessions.

46
Strength Training Getting Started
  • Abdominal crunch
  • Modified wall push-up
  • Overhead press
  • Biceps curl
  • Upward Row
  • Squat-chair, Sit-stand

47
Stretching
  • Keeping yourself flexible will help prevent
    injury because a flexible muscle is less likely
    to be pulled or torn.

48
Stretching Guidelines for success
  • Stretch while muscles are warm.
  • Do not over stretch.
  • Hold each stretch for 20 seconds.
  • Listen to your body.
  • Stretch at least three times each week.

49
A Healthy Approach to Fitness Goals
  • Begin increasing your activity level.
  • Make a fitness plan for Aerobic Conditioning,
    Strength Training, and Stretching.
  • Record your activities in your Food and Activity
    Journal.

50
Plan It Putting it all Together for Healthy
Eating
  • Pleasurable Eating
  • Menu Planning Made Easy
  • Breakfast, Lunch, Dinner, and Snack Ideas

51
Pleasurable Eating
  • Give yourself permission to eat the foods you
    like.
  • Savor foods as you eat them.
  • Make eating more enjoyable.
  • Eat when you are hungry stop when youre full.
  • If you love it, savor it. If you dont love it,
    leave it.

52
Menu Planning Made Easy
  • Determine your calorie needs.
  • Use the food guide pyramid to see how many
    servings you need from each food group.
  • Look at sample menus for a guide.
  • Use the Menu Planner worksheet.

53
Breakfast, Lunch, Dinner, and Snack Ideas
  • Breaking the Breakfast Barrier.
  • Making the Most of Lunchtime.
  • Whats for Dinner
  • Smart Snacking Makes Sense

54
Breaking the Breakfast Barrier
  • Breakfast is the most important meal of the day.
  • Include at least three food groups at breakfast.
  • example yogurt, fruit, granola

55
Breaking the Breakfast Barrier
  • Breakfast on the go
  • example bagel with peanut butter and banana
  • Breakfast-at-home
  • example English muffin with cheese and fruit
    salad

56
Making the Most of Lunchtime
  • Remembering to eat mid-day will help you avoid
    becoming over-hungry.
  • Include food sources of carbohydrate, protein,
    and fat.
  • example 2 grains, 1 milk or meat serving, 1
    fruit, and 1 vegetable

57
Making the Most of Lunchtime
  • Grab and Go lunches
  • Example bagel sandwich with turkey, cheese,
    sprouts, tomatoes, and mustard. Add an apple and
    a few chips for crunch.
  • At Home Lunches
  • Example baked potato with chili and cheese pear
    slices and fruit bar cookies.

58
Whats for Dinner
  • Planning is the key to stress free dinners.
  • You can save about 15 of food costs by planning
    ahead.

59
Whats for Dinner Planning Tips
  • Review your calendar
  • Plan a meal focus.
  • Use time saving appliances.
  • Prepare a grocery list.
  • Plan for left-overs.

60
Quick and Easy Dinner Ideas
  • Pasta or Rice
  • Evening Breakfast
  • Food Bars Baked Potato, Taco/Burrito or Salad
  • Pizza

61
Smart Snacking Makes Sense
62
Shop Smart Shopping for a Healthier You
63
Grocery Shopping for a Healthier You
  • Keep variety and the Food Guide Pyramid in mind.
  • Shop the perimeter of the store
  • Read those food labels
  • Be prepared to shop
  • Be an informed shopper

64
Reading Food Labels
  • Serving Sizes
  • Nutrient Information
  • Calories per Gram
  • Daily Value
  • Rounding
  • Nutrition Claims

65
Shopping Through the Food Guide Pyramid
66
Breads, Cereals, Rice and Pasta
  • Recommendation 6-11 servings daily
  • Look for whole grain products
  • B-vitamins
  • Fiber
  • Low in fat

67
Fruits and Vegetables
  • Recommendation 5 servings per day (3 vegetable,
    2 fruit)
  • Fat Free
  • Great source of
  • Vitamins
  • Minerals
  • Fiber

68
Dairy Products
  • Recommendation 3-4 servings per day
  • Fat Free and lowfat choices
  • Important source of
  • Calcium
  • Protein
  • Vitamin D

69
Meat, Poultry, Fish, Dry Beans, Eggs and Nuts
  • Recommendation 2-3 servings per day
  • Pay attention to portion size and fat content
  • Excellent source of
  • Protein
  • Iron
  • Zinc
  • Vitamin B-12

70
Fats, Oils and Sweets
  • These foods make life fun!
  • Low to no nutrient value
  • May be high in calories
  • Choose wisely to eat the foods you truly enjoy

71
Keeping a Well Stocked Kitchen
72
The Plan Week Five
  • Become an informed shopper. Read the food labels
  • Create a healthier kitchen
  • Complete the Food and Activity Journal for this
    week

73
Fit It In Healthy Eating on the Run
74
Healthy Eating on the Run
  • Plan your day
  • Keep food handy
  • Plan ahead
  • Get moving

75
Healthy Eating on the Road Airplane Travel
  • Drink plenty of water
  • Order special meals ahead
  • Bring your own healthy snacks
  • Walk the airport corridors for an aerobic workout

76
Healthy Eating on the Road Car Travel
  • Pack ready to eat foods
  • Stop for stretch breaks
  • Stop at grocery deli rather than fast food
  • Balance protein and carbohydrate

77
Healthy Eating on the Road Cruises
  • Choose the foods you truly enjoy
  • Balance, moderation, variety
  • Use the Hunger/Fullness Scale
  • Take advantage of the physical activity
    opportunities

78
Healthy Eating on the Road Hotel Survival
  • Plan ahead for breakfast
  • Order a la carte menu items
  • Make physical activity a priority
  • Choose a hotel with a fitness center in or near
    it
  • Bring an exercise tape or jump rope to use in the
    room

79
Nutritious Restaurant Eating
  • Size up portion sizes
  • Leaner cuisine
  • Order you way
  • Avoid overeating
  • Bon Appetit

80
Tour of Restaurants Fast Food
  • The Good News
  • Nutrition information is often posted
  • The menus are fairly standard from franchise to
    franchise
  • Beware of value-added meals

81
Pizza
  • The Good News
  • Choose your own sauce and toppings
  • Start your meal with a small salad
  • Easy nutrient rich meals

82
Deli Shops
  • The Good News
  • One sandwich is usually enough for two
  • Add broth based soup
  • Add a small salad

83
Mexican
  • The Good News
  • Healthy choices
  • Asada (grilled)
  • Veracruz-style (tomato sauce)
  • Salsa Verde (green chile sauce)
  • Mole Sauce (chili-chocolate sauce)
  • Soft tortillas
  • Entrees topped with lettuce and tomatoes

84
Italian
  • The Good News
  • Vegetable based entrees
  • Family style service lets you choose your own
    portion size
  • Flavorful tomato based sauces

85
Chinese
  • The Good News
  • Rice is the cornerstone of the menu
  • Low fat meat and vegetable side dishes
  • Fortune cookies make a great dessert

86
The Plan Week Six
  • Critique your restaurant choices
  • Begin making healthier choices
  • Visit one new ethnic restaurant
  • Continue to complete the Food and Activity
    Journals

87
Maintaining Lifelong Habits
88
Maintaining Lifelong Habits
  • Small daily decisions will lead to long term
    habits
  • Pat yourself on the back
  • Deal with set backs
  • Take care of yourself
  • Enjoy yourself
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