Eating Your Way to Wellness
Presenter Monica Griffin Victorino Diversity Expert, Trainer, and Health and Wellness Advocate Monica holds a Bachelor of Science degree in Business Administration with a minor in Human Resources and is currently attending the Institute for Integrative Nutrition. Monica has delivered numerous workshops, trainings, and webinars to various companies on a number of health-related topics. Her approach to health and wellness motivates you to look at all areas of your life as one connected unit. Monica is also a certified group exercise, Zumba, kids and senior fitness instructor.
Learning Objectives • Discuss ways of making food your friend • Describe the methods of choosing and preparing healthy food • Review 11 tips for eating healthy on a budget • Discuss additional resources to assist you in developing a plan for eating healthy
Activity Envision your eating habits on a perfect day. Now envision your eating habits on your worst day. Write down two to three goals you have made to improve your eating habits.
Survey With all of the diets and latest health crazes, I believe I know which foods are acceptable and which are unacceptable. a) I agree a) I disagree
Making Food Your Friend A few statistics: • “During the past 20 years, there has been a dramatic increase in obesity in the United States and rates remain high. More than one-third of U.S. adults (34.9%) and approximately 17% (or 12.7 million) of children and adolescents aged 2 - 19 years are obese.” Source: Centers for Disease Control and Prevention, updated September 2014 • “Typical American diets exceed the recommended intake levels or limits in four categories: calories from solid fats and added sugars; refined grains; sodium; and saturated fat.” Source: President’s Council on Fitness, Sports & Nutrition, n.d.
Making Food Your Friend Food foibles: • Fat • Sugar • Portion size
Making Food Your Friend Foods to limit or avoid: • Caffeine • Alcohol • Sugar • Salt • Fat in red meat, eggs, and dairy • Margarine
Know What Food You Need The “old” food pyramid
Know What Food You Need The “new” food plate
Sample Label for Macaroni and Cheese
Choosing and Preparing Healthy Foods • Keep your favorite energy foods in mind • Remember that protein builds muscle • Eat your fruits and vegetables • Remember that milk does a body good
Healthier Meals on the Go Instead of… Try… Danish Whole grain muffin Cheeseburger Sliced meats Fried chicken Grilled chicken Chicken strips Chicken fajitas French fries Baked potato Potato chips Pretzels Milkshake Yogurt or parfait
Survey How often do you eat at restaurants? a) Daily b) Once per week c) A couple of times per week d) Every other week e) Once per month f) Rarely
Eating Right at Restaurants Is there such a thing as healthy fast food? • Whole wheat bread or rolls • Single hamburger • Grilled fish or chicken • Fruit and yogurt • Low-fat deli sandwiches
Eating Right at Restaurants How to keep from overdoing it: • Order food to go • Drink water before you go • Ask your wait staff questions • Request food on the side • Watch portion size • Share
Eating Right at Restaurants Salad bar safety: • Use the smaller plate • Fill up on leafy vegetables • Choose broth-based soups over creamy ones • Go easy on croutons, chow mein noodles, cheese, crackers, nuts, seeds, and bacon • Be mindful of dressing choice • Take a small portion of dessert or choose fruit
Eating Well at Work • Packing a lunch will cut down on caloric intake • Keep healthy snacks in the office • If you don’t like it, don’t eat it • Plan your meals ahead of time • You can eat on your own timetable if you bring your food with you
What about Diets? • Check out the source – is it reputable? • Good source examples: – Academy of Nutrition and Dietetics – Mayo Clinic
11 Tips for Eating Healthy on a Budget 1. Eat less meat. 2. Emphasize grains and legumes. 3. Buy in bulk. 4. Make smart choices in organic produce. Dirty Dozen = Peaches, apples, green bell peppers, celery, strawberries, nectarines, cherries, pears, grapes, spinach, lettuce, and potatoes 5. Clean non-organic produce with pesticide washes. 6. Buy locally.
11 Tips for Eating Healthy on a Budget 7. Invest in a community supported agriculture (CSA) program. 8. Eat seasonally. 9. Grow your own. 10. Preserve it when it’s cheap. 11. Forgo processed foods. Source: http://theartofsimple.net/11-tips-for-eating-healthy-on-a-budget
Websites for Eating Healthy on a Budget • The Frugal Shopper http://www.thefrugalshopper.com • About Parenting http://homeparents.about.com/od/groceryshoppingtips • Money-Saving Grocery Tips http://www.grocerysavingtips.com
Tips and Tricks for Busy People Staples for your home or office: • Instant soup or oatmeal • Raisins or other dried fruit • Pretzels • Tuna or chicken pouches • Low-fat, high-fiber crackers
Final Activity Write down two ways that you can achieve a change in your eating habits based on what you learned today.
Thank You for Joining Us! Questions? Please complete the short online evaluation after exiting from this webinar.
Works Cited American Cancer Society. (2014, June 30). Restaurant eating tips . Retrieved October 23, 2014, from http://www.cancer.org/healthy/eathealthygetactive/takecontrolofyourweight/restaurant-eating- tips Byrne, Lisa. (2010, March 31). 11 tips for eating healthy on a budget . Retrieved October 23, 2014, from http://theartofsimple.net/11-tips-for-eating-healthy-on-a-budget Centers for Disease Control and Prevention. (2014, September 3). Overweight and obesity. Retrieved October 23, 2014, from http://www.cdc.gov/obesity/data/facts.html Mayo Clinic Staff. (2012, April 20). Heart-healthy diet: 8 steps to prevent heart disease . Retrieved October 23, 2014, from http://www.mayoclinic.org/diseases-conditions/heart-disease/in- depth/heart-healthy-diet/ART-20047702 President’s Council on Fitness, Sports & Nutrition. (n.d.). Facts & statistics . Retrieved October 23, 2014, from http://www.fitness.gov/resource-center/facts-and-statistics United States Department of Agriculture. (2011). ChooseMyPlate . Retrieved October 23, 2014, from http://www.choosemyplate.gov
Works Cited U.S. Food and Drug Administration. (2012, November 19.). Questions and answers on Monosodium glutamate (MSG) . Retrieved October 23, 2014, from http://www.fda.gov/food/ingredientspackaginglabeling/foodadditivesingredients/ucm328728.htm
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