HEALTHY HABITS FOR LIFE - PowerPoint PPT Presentation

Loading...

PPT – HEALTHY HABITS FOR LIFE PowerPoint presentation | free to download - id: 545c23-NmIzO



Loading


The Adobe Flash plugin is needed to view this content

Get the plugin now

View by Category
About This Presentation
Title:

HEALTHY HABITS FOR LIFE

Description:

HEALTHY HABITS FOR LIFE A Common ... A Healthy Approach to Eating Healthy Weight Healthy Eating Your Lifelong Eating Plan The News on Nutrients Healthy Weight Genetic ... – PowerPoint PPT presentation

Number of Views:2814
Avg rating:3.0/5.0
Slides: 58
Provided by: Linda443
Category:

less

Write a Comment
User Comments (0)
Transcript and Presenter's Notes

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
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
  • Authors rely on our lack of scientific knowledge
    of weight management to sell their books.

4
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
  • The challenge is achieving permanent,
  • not temporary weight loss

5
Learn to Love Accept Yourself
  • Your genetic makeup is what makes you unique

6
Learn to Love 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

7
Making Time for Me
Remember, only when you take care of yourself can
you truly take care of others. You need to be
well-fed, well-rested, well-supported and in good
physical shape.
8
Make Peace with Food Begin Eating Intuitively
  • Legalize all foods
  • Listen to your hunger
  • The hunger scale
  • Stop when you are full

9
Take Control of Emotional Eating
  • Eating is one of the most emotionally charged
    experiences we have in our lives.

10
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

11
Eat Well A Healthy Approach to Eating
  • Healthy Weight
  • Healthy Eating
  • Your Lifelong Eating Plan
  • The News on Nutrients

12
Healthy Weight
  • Genetic makeup
  • Metabolic rate
  • Body composition
  • Activity level
  • Food choices
  • Current health problems

13
Body Mass Index
18.6 or less Underweight
20-24.9 Normal
25-29.9 Overweight
30 or more Obese
14
Healthy Eating
  • Base your lifelong plan on guidelines from
    MyPyramid
  • Maintain a healthy relationship with food
  • Avoid the good food/bad food mentality
  • Remember moderation and variety in all your food
    choices

15
MyPyramid
16
Your Lifelong Eating Plan
  • Eat Well for the Health of It
  • Assess your current eating habits
  • Compare them to MyPyramid
  • Create your own eating plan

17
Estimated Daily Calorie Needs
Calorie Range
Age Sedentary Active
Female 14-18 1800 2400
19-31 2000 2400
31-50 1800 2200
51 1600 2200
Males 14-18 2200 3200
19-30 2400 3000
31-50 2200 3000
51 2000 2800
18
Create Your Eating Plan Going Further
  • Basal Metabolic Rate (BMR)
  • ___ (wt in pounds) x ___ (10 woman, 11 man) ____
  • calories for basic
  • energy needs (BMR)
  • Calorie Needs for Physical Activity
  • ___ calories for BMR x ___ activity ____
  • calories for activity

19
Create Your Eating Plan Going Further
  • Calorie Needs for Digestion and Absorption
  • BMR calories activity calories x 0.1 ____
  • calories for digestion absorption (DA)
  • Total Calorie Needs
  • BMR calories activity calories DA calories
    ___

  • Total

20
Your Healthy Eating Plan
  • The secret to lifelong health is to form a
    healthy daily eating pattern, not a regimented
    routine.

21
MyPyramid Recommendations
Food Group Daily Amount of Food Daily Amount of Food Daily Amount of Food
1400 2000 2400
Grain 5 oz.-eq. 6 oz.-eq. 8 oz.-eq.
Vegetable 1½ cups 2½ cups 3 cups
Fruit 1½ cups 2 cups 2 cups
Milk 2 cups 3 cups 3 cups
Meat Beans 4 oz.-eq. 5½ oz.-eq. 6½ oz.-eq.
Oils 4 tsp. 6 tsp. 7 tsp.
DC 171 267 362
22
The News on Nutrients
  • Carbohydrates
  • Benefits
  • Energy
  • Fiber Soluble and Insoluble
  • Sources grains, cereals, fruits, vegetables.
    legumes

23
The News on Nutrients
  • Fiber
  • Recommendation 14 g fiber for every 1000
    calories consumed
  • Maintains proper bowel function
  • Decreases the risk for heart disease and some
    cancers
  • Moderates blood glucose levels
  • Lowers your calorie intake by helping you to stay
    full longer

24
The News on Nutrients
  • Protein
  • Strengthens blood
  • Builds and maintains muscle and body structure
  • Sources meat, fish, poultry, eggs, dried beans
    (including soy), lentils, nuts and seeds

25
The News on Nutrients
  • Fat
  • Energy
  • Satiety
  • Adds the flavor to food

26
Defining the Fats
  • Monounsaturated
  • Polyunsaturated
  • Saturated
  • Omega-3 Fatty Acids
  • Trans Fatty Acids

27
A Word About
  • Vitamins
  • Minerals
  • Calcium
  • Iron
  • Phytochemicals

28
Are you getting enough?
Water
29
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.

30
Breakfast, Lunch, Dinner, and Snack Ideas
  • Breaking the Breakfast Barrier.
  • Making the Most of Lunchtime.
  • Whats for Dinner
  • Smart Snacking Makes Sense

31
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

32
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

33
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.

34
Making the Most of Lunchtime
  • Grab and Go lunches
  • Example bagel sandwich with turkey, cheese,
    cucumber, 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.

35
Whats for Dinner Planning Tips
  • Review your menu options
  • Plan a shopping list for extras or meals
  • Use time saving appliances
  • Plan for left-overs

36
Quick and Easy Dinner Ideas
  • Pasta or Rice
  • Evening Breakfast
  • Food Bars Baked Potato, Taco/Burrito or Salad
  • Pizza

37
Smart Snacking Makes Sense
  • Listen to your body.
  • Do not forget the protein.
  • Keep snacks handy.
  • Remember moderation.

38
Grocery Shopping for a Healthier You
  • Keep variety and MyPyramid in mind.
  • Shop the perimeter of the store
  • Read those food labels
  • Be prepared to shop
  • Be an informed shopper

39
Reading Food Labels
  • Serving Sizes
  • Nutrient Information
  • Calories per Gram
  • Daily Value
  • Trans Fat
  • Rounding
  • Nutritional Claims

40
Shopping Hand in Hand with MyPyramid
41
Breads, Cereals, Rice and Pasta
  • Look for whole grain products
  • B-vitamins
  • Fiber
  • Low in fat

42
Fruits and Vegetables
  • Great sources of
  • Vitamins
  • Minerals
  • Fiber
  • Variety is the key!

43
Dairy Products
  • Great source of
  • Calcium
  • Protein
  • Vitamin D
  • Many lowfat and fat free products available

44
Meat, Poultry, Fish, Dry Beans, Eggs and Nuts
  • Pay attention to portion size and fat content
  • Excellent source of
  • Protein
  • Iron
  • Zinc
  • Vitamin B-12

45
Oils and Fats
  • Pay attention to the type and amount you choose
  • Great source of
  • Vitamin E
  • Essential fatty acids
  • Energy

46
Keeping a Well Stocked Room or Fridge
47
Healthy Eating on the Run
  • Plan your day
  • Keep food handy
  • Plan ahead
  • Get moving

48
Nutritious Restaurant Eating
  • Size up portion sizes
  • Leaner cuisine
  • Order you way
  • Avoid overeating
  • Bon Appetit

49
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

50
Pizza
The Good News
  • Choose your own sauce and toppings
  • Start your meal with a small salad
  • Easy nutrient rich meals

51
Deli Shops
The Good News
  • One sandwich is usually enough for two
  • Add broth based soup
  • Add a small salad

52
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

53
Italian
The Good News
  • Vegetable based entrees
  • Family style service lets you choose your own
    portion size
  • Flavorful tomato based sauces

54
Asian
The Good News
  • Rice is the cornerstone of the menu
  • Low fat meat and vegetable side dishes
  • Fortune cookies make a great dessert

55
Maintaining Lifelong Habits
56
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

57
Thank you!
  • Jennifer M. Doane, MS, RD, LDN, ATC
  • Advantage Nutrition Wellness
  • 610-443-1885
  • JDoane_at_AdvantageNutritionAndWellness.com
About PowerShow.com