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HEALTHY HABITS FOR LIFE

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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

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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
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 PlanGoing 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