7807 Nutrition eBook

Baptist HealthGuide to

Guide to

OPTIMAL

OPTIMAL

NUTRITION

Baptist Health

Guide to

OPTIMALNUTRITION

Baptist Health

Food for Thought:

Baptist Health Guide to Optimal Nutrition

Edited byNatalie Castro, R.D.

ContributorsNatalie Castro, R.D.

Susan Nowrouzi, R.D. Terry Ochoa, R.D.

Angie Placeres, R.D.Lucette Talamas, R.D.

Foreword byBrian E. Keeley

Table of Contents

Foreword ..........................................................................................................XX

Diet After Diet: What Should You Believe? ........................................................XX

What Is Your Weight Loss Motivation? ..............................................................XX

How Food Choices Affect Metabolism ..............................................................XX

Fueling Your Body With the Best Food Sources ................................................XX

Making the Best Choices: How Much Is Too Much? .........................................XX

Making Quality Food Choices: What to Purchase ..............................................XX

A Journey Through the Supermarket ................................................................XX

Creating a Healthy Kitchen ...............................................................................XX

Cooking Made Easy ..........................................................................................XX

Setting Goals for Success .................................................................................XX

Appendices .......................................................................................................XX

1

ForewordReaching a healthier weight or maintaining good health requires making balanced nutrition choices and incorporating physical activity into your daily routine. Learning to make healthier food choices can often be confusing, especially when recommendations seem to change frequently. Registered dietitians from Baptist Health have assembled this guide to help you through the confusion. It provides research-based information in simple-to-apply terms that will help you make better food choices and reach your health goals.

At Baptist Health, we speak often of our Better for You food philosophy. Better means not only healthier and more nutritious; it also means fresher and tastier. In this guide, you will learn why certain foods are better than others and discover how to incorporate high-quality food sources into your daily food routines. Ultimately, you will have a better understanding of what healthy eating is all about. You can change your relationship with food through the small decisions you make every day.

Brian E. Keeley President and Chief Executive Officer Baptist Health South Florida

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I’ve heard that I shouldn’t eat after a certain time of the day. I read that I should eat low carbs, but high protein and low fat and that I should only drink water at specific times. I want to lose weight, but I don’t know where to begin. I’m so confused!

Diet After Diet: What Should You Believe?The literal definition of the word diet is “the kinds of food that a person, animal or community habitually eats for nourishment.” When the word diet is used as a verb, it means to “restrict oneself to small amounts or special kinds of food, either to lose weight or for medical reasons.”

Popular restrictive diets, also known as fad diets, falsely proclaim remarkable weight-loss results, confusing most people into believing that these diets are required to reach their health goals. The truth of the matter is that when anyone changes the foods that are habitually or normally eaten, a change in body weight may be expected.

The general nutritional concern with most popular fad diets is that they often restrict important nutrients and common foods, making it difficult to stick to the plan. Individuals on fad diets often report feelings of failure and lack of willpower, resulting in a desire to stop all efforts to improve their overall eating habits. Most dieters report back that they did not learn how to make real changes to their eating habits. Most people who try fad diets end up regaining the weight they lost once they stop following the plan. Fad diets often lack education, tools and the support needed to make meaningful behavioral changes to achieve long-term success. Without learning the necessary skills to modify daily routines, habits and behaviors, long-term weight loss becomes impractical and weight regain is more likely.

THE GOAL: TO ACHIEVE BETTER HEALTH Instead of focusing solely on the numbers on the scale, make it your goal to achieve overall better health. There are many health benefits associated with reaching and maintaining a healthier weight. Developing a healthy lifestyle – which includes a positive relationship with food, a balance of nutrient-rich food choices, daily physical activity, comfortable stress levels and regular sleeping patterns – is essential to achieving overall better health. As you make changes to your lifestyle routines and adapt to healthier habits, progress toward weight loss becomes more achievable and maintainable.

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What Is Your Weight-Loss Motivation?n I want to be healthy.

n I want to look good.

n I want to feel comfortable in my own skin.

n I want to feel more energy.

n I want to be able to walk, run and bike without pain.

n I want to play with my kids and grandkids.

n I want to get off my medications.

n I want to be able to get up and down easily.

n I want to sleep better.

n I want to feel good about myself.

n I want to be present for my family.

n I want to stop worrying about my health.

n I want to fit comfortably into my clothes.

Whatever sparks your motivation to reach an overall healthier status, this guide will provide you with the facts needed to improve your eating habits.

IMPROVING YOUR EATING HABITS CHECKLIST

u Become aware of the thoughts, feelings and emotions surrounding your food choices. u Practice portion control and avoid mindless eating.

u Use food to fuel your body with energy. u Plan ahead and bring foods with you.

u Put value in the quality of the food you choose to eat. u Choose nutrient-rich snack foods.

u Increase nutrient-rich, Better for You food choices. u Make water your beverage of choice.

u Select fresh vegetables and fruits, lean proteins, whole grains and calcium-rich foods. u Avoid skipping meals or going longer than six hours

without eating.

u Balance your meal options with foods that provide proteins, carbohydrates and healthy fats. u Adapt ways to increase your daily physical

activity level.

The following chapters will provide additional details on how to meet these points.

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BECOMING MINDFUL AND READY FOR CHANGEAs you embark on your journey toward a healthier lifestyle, mentally preparing for change is important. The food environments in which we live, work and play all affect the food decisions we make every day. Dr. Brian Wansink, author of Mindless Eating, states that people overeat and make specific food choices not because of hunger, but because of various influences found in the environment. Mindless eating occurs when certain environmental triggers compel people to eat when they are unaware of their true hunger and fullness levels. People also may eat based on emotions or to keep themselves occupied or distracted.

Becoming mindful of the behaviors surrounding food and food choices is a key component to mastering healthier eating habits. Most people have unrecognized or unexamined triggers, thoughts and feelings that cause them to eat mindlessly or associate eating with feelings of comfort and satisfaction. This section will help you bring awareness to the triggers, emotions and actions related to your eating habits.

To increase your mindfulness surrounding food, learn to create space between your triggers and your actions. Whenever you notice that you feel like eating, pause to ask the question, “Am I really hungry?” This will enable you to observe your thoughts and help you choose how you will respond. Instead of reacting without thinking, become aware of your thoughts – become mindful. This will give you time to react with response-ability. Mindful eating empowers you to finally break old, automatic or habitual chain reactions and discover options that work better for you.

Before taking your next bite of food, use these questions and the scale below to bring awareness to your thoughts, feelings and actions.

n Ask yourself if you’re really hungry.

n Are you eating because you feel sad, bored, happy, stressed or anxious?

n Think about your physical cues. How do you feel before and after eating?

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LISTEN TO YOUR HUNGER AND FULLNESS CUES Becoming aware of how you feel before, during and after your meal is important. Identify your level of hunger or fullness on this scale. How do you relate to the descriptions to the right?

n As your meal or snack time approaches, you should be feeling between levels 3 and 4.

n After eating, aim to feel like a level 6 – “satisfied and comfortable.”

n Throughout the day, aim for levels 3-6 on the hunger and fullness scale.

n If your hunger falls below 3, chances are that you waited too long to eat and should probably consider adding a snack in between your meals. You want to avoid reaching the point of feeling very hungry, which increases your risk of making poor food choices.

n Avoid overeating and feeling like a level 8 – “uncomfortably full” – after a meal. As you eat, pay attention and savor each bite. Slow down the rate at which you eat and take note on how the food is filling you up. Each meal and snack should result in feeling satisfied but not stuffed or uncomfortable.

n If you find that you rate yourself at level 5 – “not hungry and not full” – but are reaching for food, consider your emotions. Are you sleepy, bored, angry, sad or stressed? If you are, acknowledge these feelings and do something to aid that emotion without the use of food, candy, chocolate or a sweetened beverage.

TRY THIS INSTEAD: Change your routine. Take a nap or a relaxation break from what you are working on. Learn to meet your needs in more effective ways than eating. When you choose to feed an emotion, chances are the emotion will still be present after you eat. Most individuals find that they end up continuing to look for additional food options and overeat. Deal with the root of the problem before reaching for food.

*Refer to Emotional Eating section

Repeat this exercise to bring awareness to your eating habits and behaviors.

1 Starving, feeling faint

2 Weak, cranky, low energy

3 Stomach growls and feels empty

4 Starting to get hungry - but could wait to eat

5 Not hungry, not full

6 Feeling satisfied and comfortable

7 Feeling full, definitely do not need more food

8 Uncomfortably full

9 Stuffed, very uncomfortable

10 Bursting, painfully full

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Food Choices Affect Metabolism: We Really Are What We EatIt is important to understand that our body uses food as the fuel that helps us function. Metabolism is the process by which the body converts what you eat and drink into energy. This energy is measured in calories. Using the analogy that gasoline is the fuel for a car, the calories in food are the fuel for your body. Just like gasoline offers various levels of quality, so do our food choices. The body should always be fueled with the best sources of energy.

Did you know that even when you’re at rest, your body still requires energy? Body functions such as breathing, blinking, circulating blood and repairing cells all require calories. Every body requires a specific and unique amount of calories for these functions; our bodies store extra energy for later use.

Several factors influence the number of calories a person needs to maintain a healthy weight or to lose weight:

n Your body size and composition. If you weigh more or have more muscle mass, you will need a higher number of calories per day.

• Muscle mass is more dense and metabolically active than body fat. Therefore, a body with higher muscle mass will burn more calories at rest.

n Your gender. Generally speaking, men have a higher muscle mass than women of the same height and weight, which means they require more calories per day.

n Your age. As you get older, your muscle mass decreases, which slows down the rate at which you burn calories.

n Genetics and family history. Genetic predisposition to a health-related disease or extra weight can also influence your daily calorie requirement. When family history is present, you may need to pay more attention to modifying your lifestyle habits.

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Factors that lower metabolism and contribute to weight gain:

n Getting too little exercise.

n Skipping meals.

n Consuming highly refined, carbohydrate-rich food and beverages.

n High stress levels that release cortisol, the stress hormones that promotes fat storage.

n Restrictive diets, such as diets lower than 1,200 calories.

n Lack of sleep, which disrupts the circadian rhythm and affects appetite hormones (leptin and ghrelin).

n Certain medications.

Factors that boost metabolism and aid in successful weight loss:

n Being physically active every day.

n Eating regularly scheduled, nutrient-rich meals and snacks to help regulate blood sugars and appetite hormones throughout the day.

n Limiting and avoiding processed foods with added sugar, salt and substitute ingredients.

n Aiming for seven hours of restful sleep every night.

n Practicing stress reduction techniques.

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Fuel Your Body With the Best Food SourcesMore often than not, food choices are made based on taste versus the nutrients they provide. To reach an optimal nutrition status, it is important to balance out your food choices with nutrient-rich options.

All food choices comprise carbohydrates, proteins and fats. These are known as our macronutrients. Our body needs a variety of these nutrients to function. However, not all food choices provide the same nutritional benefits. Read below to determine how to make the best food choices.

Carbohydrates are the main source of energy for your body. Once eaten, foods containing carbohydrates are broken down into glucose (or sugar) and used for energy. Carbohydrates include starches, grains, fruit, vegetables and milk products.

n Best Food Choices: whole-grain bread or pasta, brown or wild rice, quinoa, whole-grain cereal, beans, fruit, vegetables, lower-fat milk and some yogurt. These carbohydrate food choices provide a higher fiber content, which makes a meal or snack more filling and satisfying.

n Poor Food Choices: refined or simple carbohydrates such as chips, crackers, sweetened cereals, cakes, cookies, desserts, sodas, sugars, candy, chocolate and fruit juices.

Proteins provide essential amino acids that help build muscle and repair tissues.

n Best Food Choices: lean meats (skinless chicken and turkey breast, fish and shellfish), nuts and beans/legumes, eye of round roast, top sirloin, filet mignon, pork loin, lower-fat milk and cheese or unsweetened dairy alternatives, and eggs. Adding these protein food choices makes any meal or snack more filling and satisfying.

n Poor Food Choices: high-fat meats (rib-eye, breaded and fried meats, fried pork chunks, chicken nuggets, oxtail, ribs and chicken wings), processed cheese, and sweetened milk or dairy products.

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Fats are part of our cell membranes, and help produce hormones and absorb vitamins and minerals in foods you eat.

HEALTHY FATS:

n Monounsaturated fats support heart health and decrease the risk of heart disease.

n Best Food Choices: avocados, nuts, seeds and olives. Also found in most oils, with olive oil being the best source.

n Polyunsaturated fats , also known as omega-3 and omega-6 fatty acids, can decrease the risk of heart disease when properly balanced in the diet. These are found mostly in fish and plant-based foods.

n Best Food Choices: Rich in omega-3 – trout, mackerel, salmon, herring, sardines and egg yolks. Plant sources: ground flaxseed, walnuts, chia seeds and soybeans.

UNHEALTHY FATS:Saturated – The type of fat found primarily in animal products that is solid at room temperature. Excessive intake has been linked to increased risk of mortality and various diseases. Food choices with naturally occurring saturated fat include animal protein (beef, chicken and pork), whole milk, nuts, eggs and coconut oil.

n Poor Food Choices: bacon, sausage, butter, lard, shortening, ice cream, processed cheese, breaded and fried foods, cream cheese, non-dairy coffee creamer.

Trans Fatty Acids – The type of fat that is formed when turning liquid fats into solid fats, known as hydrogenation, occurs when manufacturers add hydrogen to vegetable oil to help increase shelf stability. This type of fat has been linked directly to poor health, increasing risk for various diseases.

n Poor Food Choices: non-dairy coffee creamers, stick margarine, fried foods, desserts, cakes, doughnuts, frozen and processed foods.

Recommendations: Read food labels carefully. Avoid products that contain any grams of trans fats or hydrogenated oils in the ingredient list.

Vitamins and Minerals – Vital nutrients the body needs that provide many important functions, including boosting the immune system, providing antioxidants and improving energy levels. It is best to get these nutrients from eating a variety of foods every day.

n Best Food Choices: Fruits and vegetables with different colors, whole grains, legumes, nuts/seeds, lean meats, lower-fat dairy products and healthy fat sources.

Water is needed to sustain life. Some important functions of water are temperature control, lubricating and cushioning joints, and removing waste products through urination, perspiration and bowel movements.

n Recommendation: Drink plenty of water throughout the day until urine is clear or light yellow. Always make water your beverage of choice.

SATURATED FATS – The type of fat found

primarily in animal products that is solid

at room temperature. Excessive intake has

been linked to increased risk of mortality

and various diseases.

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MEDITERRANEAN LIFESTYLE Lifestyle habits and customary foods eaten throughout the Mediterranean regions are of great interest to the medical community. When compared to western society, stress levels and health outcomes are significantly better among the Mediterranean population. There appears to be a balance between work and leisure, family and food. Numerous studies have shown that following a Mediterranean style of eating provides health-related benefits.

The eating patterns or diet of those in the Mediterranean region consist of high levels of fresh vegetables and fruit, whole grains, beans and legumes, fish, nuts, olive oil and wine. These foods contain higher levels of nutrients, such as omega-3 essential fatty acids, magnesium and vitamins that are associated with better cardiovascular and neurocognitive health. In individuals with compromised cardiovascular health, the Mediterranean diet has been shown to improve lipid profiles, inflammation and insulin resistance and to increase levels of cognitive function.

By making a few adjustments to your habits, you too can experience the benefits of the Mediterranean lifestyle. Using the dietary guidelines offered in this book, turn your next meal into a ritual for your senses and become aware of the flavors and tastes of fresh food. Take the time to enjoy and share mealtime with the people whom you care about and practice being present in the moment.

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Making the Best Choices: How Much Is Too Much?Research shows that the average person makes over 200 decisions about food every day. Choosing how to put food on your plate can help you control portions and ensure that you are balancing your food choices.

To attain optimal nutrition and to ensure proper metabolism, each meal should contain a combination of the essential nutrients – carbohydrates, proteins, fats, vitamins and minerals. These nutrients are classified into five food groups: grains/starches, proteins, fruits, vegetables, and dairy/calcium-rich foods. Using these food groups can help remind us to vary our food choices to better balance the amount of nutrients we eat per day.

THE BAPTIST HEALTH PLATE METHODDo you often forget to add vegetables at lunch or dinner? Following the Baptist Health Plate method can help you stay on track.

The Baptist Health Plate is a visual guide that reminds us to choose a combination of foods from different food groups when determining what to eat at our next meal. The Baptist Health Plate always reminds us keep serving sizes and food portions well controlled.

Steps to Assembling Your Plate

1. Plate: Start by using a smaller plate (9” in diameter or smaller).

2. Vegetables: Make vegetables the first food item on your plate. Try for at least one cup of cooked or raw non-starchy vegetables.

3. Lean proteins: Choose 3-5 ounces of lean protein (see best protein food choice) at lunch and dinner.

4. Starch/grains: Limit starch to ½-1 cup of cooked grains or pasta or ½-1 cup of a starchy vegetable (see best carbohydrate food choice).

5. Beverage: Make water your beverage of choice.

6. Fruit: Reach for ½ cup of fruit instead of a dessert, if needed.

Aim to assemble your breakfast, lunch and dinner using the Baptist Health Plate. Include varied foods from the five different food groups in your meals and snacks. Make sure to combine different sources of Best Food Choices from carbohydrates, proteins and fats when assembling your plate. If done correctly, this method can help regulate your hunger levels, blood sugars and digestion.

Avoid skipping meals or waiting too long to eat. Feeling very hungry before a meal can lead to overeating. Strive to consume your first meal of the day within three hours of waking up. Be conscious of your hunger levels after eating. Your next meal should come within four hours after your first meal. If you get hungry sooner, reach for a snack that can hold you over until your next meal.

Ways to Make Your Plate Healthier

1. Start with a 9-inch plate.2. Fill half your plate with vegetables.3. Choose whole grains.4. Choose lean proteins.5. Choose lower-fat, calcium-rich foods.6. Make water your beverage of choice.

Water

Try These Better for You Snack Options

1. Low-fat cheese with fruit.2. Peanut butter with sliced apples.3. Raw veggies with hummus.4. Low-fat plain yogurt and fresh fruit.

Does your plate look like this?

Half-cup of fruit

NON-STARCH Y VEGE TABLES

1 CUP

WHOLE GRA INSO R C OM P L E X

C A R B OH Y DR A T E S 1/2 CUP

7. Choose fresh fruit for something sweet.

LEAN PRO TEIN 3 -5 OUNCES

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BALANCING YOUR NUTRIENTS: MIX AND MATCH FOOD GROUPS IN MEALS AND SNACKSThe Best Food Choices provide the best nutritional value. They include lean proteins, unsaturated fats and fiber-rich foods like vegetables, fruits and whole grains, which will help keep you feeling full longer.

Snack times are great opportunities to supply your body with any missing nutrients not eaten at a meal – for example, calcium-rich foods or fruit.

REACHING DAILY NUTRIENT GOALS WITH FOOD GROUPSVEGETABLES

Daily Goal: Add color to your plate by eating at least three servings of non-starchy vegetables per day.

Tips: Include a vegetable at every meal or make it part of your snack. Vary the colors of vegetables you choose. Reach for dark greens, deep reds, oranges and yellows, as well as purple hues. Different colors provide different phytochemicals and antioxidants. The more color you see, the more nutrients you consume.

One serving = 1 cup of raw or cooked vegetables or 2 cups of raw leafy salad greens.

Non-starchy vegetables include: artichokes, asparagus, baby corn, bamboo shoots, beans (green, wax, Italian), bean sprouts, beets, broccoli, Brussels sprouts, cabbage (green, bok choy, Chinese), carrots, cauliflower, celery, chayote, coleslaw (packaged, no dressing), cucumber, daikon, eggplant, greens (collard, kale, mustard, turnip), hearts of palm, jicama, kohlrabi, leeks, mushrooms, okra, onions, pea pods, peppers, radishes, rutabaga, salad greens (spinach, kale, red leaf, romaine lettuce, chicory, endive, arugula, radicchio, watercress), sprouts, squash (acorn, butternut, cushaw, summer, crookneck, spaghetti, zucchini), sugar snap peas, Swiss chard, tomatoes, turnips, water chestnuts.

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PROTEIN

Daily Goal: Choose a lean protein option at each meal. Watch your portion sizes.

Tips: Limit portions at lunch and dinner to the size of a deck of cards. Include a variety of lean protein sources such as animal proteins (seafood, poultry, eggs and lean beef) and plant-based sources (beans, legumes, tofu, nuts and seeds).

One serving = 1 ounce of meat, poultry or fish 1 egg ½ cup cooked beans 2 tablespoons of nut butter ¼ cup of nuts or seeds

FRUIT

Daily Goal: Aim for 2 cups of fruit every day.

Tips: Choose fresh fruit as part of a snack or with meals. Enjoy the natural sweetness of fruit instead of sugar-sweetened dessert or candy.

1/2 cup* = ½ large orange 1 small apple 4 large strawberries 16 seedless grapes 6” banana

*Carbohydrate content of fruits varies per serving.

STARCHES AND GRAINS

Daily Goals: Reduce frequency and portions of grains in meals and snacks throughout the day. Limit to two servings per meal and one serving per snack.

Tips: Choose whole grains when possible. Be aware of how often you make a food choice that is considered a grain or a starch, such as cereal, oatmeal, chips, bread, rice, pasta, cereal/granola bar, crackers, corn and potatoes.

One serving = 1 slice of bread (4” x 4”) 1 cup of cereal ½ cooked cup of rice, pasta, quinoa, oatmeal, grits, farina 1 mini bagel 5 whole-grain crackers 1 tortilla (6” diameter) ½ cup cooked starchy vegetables

Starchy vegetables include: Sweet potatoes, squash, yuca, corn, green peas, beans, legumes.

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DAIRY/CALCIUM-RICH FOODS

Daily Goal: Incorporate at least three servings of calcium-rich foods throughout the day.

Tips: Include calcium-rich food choices as snacks or as part of a meal.

One serving = 1 cup of milk or almond, soy, rice or hemp milk 6 ounces of yogurt 1 ounce of hard cheese (the size of 9-volt battery)

Calcium-rich foods include: milk, yogurt, cheese, almond milk, soy milk, rice milk, kale, almonds, spinach and sardines. Choose lower-fat, unsweetened milk or milk alternatives. Avoid sweetened or artificially sweetened yogurt. Avoid processed cheese.

Use this chart to ensure that you are choosing calcium-rich foods throughout the day.

FOOD SERVING SIZE CALCIUM (MG)

Skim milk 1 cup 299

Low-fat yogurt 1 cup 388

Swiss cheese 1 ounce 224

Fortified soy beverage 1 cup 368

Fortified almond milk 1 cup 451

Sardines 3 ounces 214

Tofu, firm ½ cup 237

Spinach, cooked ½ cup 136

Almonds 1 ounce (24 almonds) 75

Hummus ½ cup 47

Broccoli, cooked ½ cup 30

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AVOID THE GUILTWhat happens if you choose to eat foods outside of the nutrient-rich list? While the overall goal is to eat these foods as often as possible, there will be times when other foods make their way into your meals and snacks. Practicing portion control and balance is the key.

If self-control is an issue, limit your exposure to these trigger foods. Overall, make splurges sensible and uncommon, keeping most of your daily meals and snacks composed of the better food choices.

CONTROLLING PORTIONS: PORTION VERSUS SERVING SIZEPortion sizes in restaurants and packaged foods are too BIG! This has led individuals to overestimate how much food to serve themselves, resulting in eating too many calories.

A “serving” is a standardized amount of food, such as a cup or an ounce.

A “portion” is the amount of a food served or eaten at one time.

Tip: To identify if portions are distorted at home, portion out a regular meal like breakfast or dinner. Then use measuring cups to determine how much you are actually eating. This may reveal that one “portion” is really several recommended “servings.”

WATCHING YOUR PORTION SIZESn Use smaller bowls, plates, cups and other dishware at home.

• Use measuring cups to determine the sizes of your dishware. • Use cups smaller than 10 ounces. • Use 9” diameter plates.

n At home, keep serving dishes away from the table and out of sight after everyone serves themselves.

n At a restaurant, share an entree or take half home for another meal.

n Buy smaller cuts and pre-portioned foods such as sliced bread, bagels, potatoes, fruit.

n Avoid eating directly out of larger containers. Measure food out into a plate.

n Portion out individual servings when purchasing food in bulk or family-sized packages.

n Use smaller cups for beverages other than water.

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BEWARE OF THE “EXTRAS”People are consistently adding “extras” to their food and beverage choices. These extras could be hindering your nutrition. The following are examples of “extras” in everyday items.

COFFEE

Do you add cream or milk and sugar to your coffee? How many of each? How often do you repeat this throughout the day?

The “extras” n 1 packet of sugar = 30 calories. n 1 ounce of half and half = 15 calories. n ½ cup of whole milk = 90 calories.

Tips: Avoid using sweeteners and creamers with artificial ingredients.

SPREADS

Do you add butter, jelly or cream cheese to your toast? Do you do this every day?

The “extras” n 1 pat of butter = 36 calories, 3 g saturated fat. n 1 pat of margarine = 30 calories, 0 g saturated fat plus additives and preservatives. n 1 tablespoon of jelly = 50 calories, 12 g sugar plus corn syrup, high-fructose corn syrup and preservatives. n 1 tablespoon of cream cheese = 90 calories, 6 g saturated fat plus additives and preservatives.

Tips: Instead of choosing an “extra,” make your meal or snack more balanced by adding a nutrient-rich option. For example, try spreading nut butter on one slice of whole-grain toast instead of choosing two slices with butter.

DRESSINGS

Adding store-bought salad dressings to your salad can add “extras” to your diet.

The “extras” n 2 tablespoons of store-bought salad dressing = 130 calories, 2.5 g saturated fat, 12 g sugar plus high-fructose corn syrup, added sugar, fillers, additives and preservatives.

Tips: Make your own salad dressing or choose olive oil and vinegar. If needed, look for a store-bought salad dressing with the least amount of added filler ingredients.

How many “extras” are you adding to your food and beverages?

TIPS: Avoid using sweeteners and creamers with artificial ingredients.

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Making Quality Food Choices: What to Purchase?We have all heard the phrase “we are what we eat.” This means that we need to value the quality of the food choices we feed our body. Contrary to popular belief, a calorie is not a calorie.

Example: 13 POTATO CHIPS = 150 CALORIES 1 MEDIUM PLAIN BAKED POTATO = 150 CALORIES

While the calories in this example are the same, the quality of nutrients is not. The levels of nutrients found in potato chips versus a plain baked potato vary, causing them to be metabolized differently and produce dissimilar effects on feelings of fullness, satisfaction and energy.

Evidence suggests that more than 75 percent of the products sold at a typical grocery store lack quality nutrients and ingredients. They are marketed to the consumer as being a better product based on convenience, taste, health claim or cost. Most food purchases are made based on the marketing strategies surrounding foods that have been modified with additives. The overall goal is to eat more foods made with real food ingredients, which means the food has been minimally modified or enhanced to appear more attractive with limited amounts of added fats, sugar and sodium.

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To determine the quality of your food choices, keep these points in mind:

n Degree of processing: Is the food product in its natural state? Natural-state food includes fruits, vegetables, grains/starches, proteins, nuts, seeds, beans/legumes and milk.

n Processing and growing techniques: How was the food product grown, raised or produced? Consider differences such as whole grains versus refined grains, wild caught fish versus farm raised, organic versus conventional farming or grass-fed animal proteins versus grain-fed.

n Freshness: How long can this food stay on a shelf or refrigerator without spoiling? How ripe is this fruit or vegetable? Is the item in season or grown locally?

n Additives: Does the food product contain added ingredients that enhance flavors or shelf life? Examples: monosodium glutamate, hydrogenated oils or a long list of ingredients that you are not familiar with.

n Food Travel: Where was the food product produced or grown? How far has this food traveled to get to you?

To ensure quality nutrients, focus on eating foods closest to their most natural state.

Quality food choices can be defined in various ways. In general, better-quality food choices have been grown, raised, cooked and prepared with the fewest added ingredients or modifications.

Let’s compare a few examples:

All these food examples contain spinach. However the choice that will provide the best overall nutritional benefit is the cup of raw spinach.

Raw spinach in a salad is in its natural state. 1 cup = Calories 7, Fat 0 g, Sodium 24 mg, Fiber 1 g

VERSUS

Spinach dip has been prepared with mayonnaise, salt, sour cream, cheese. 1 cup = Calories 684, Fat 45 g, Sodium 1,287 mg, Fiber 6 g

VERSUSSpinach pasta noodles. To make this pasta, spinach has to be dried and ground to form a powder, losing the majority of its nutritional value. A small amount of powder gets added to the pasta dough to give it the green color. 1 cup = Calories 182, Fat 1 g, Sodium 20 mg, Fiber 0 g

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A Journey Through the SupermarketHealthy eating starts with having access to the right foods, but knowing which foods to purchase can be very confusing. With so many options, how do you make the best choices? Here are some tips:

n Do your homework and be prepared before heading to the store. Check to see what you have on hand. Think about your week ahead. What does your schedule look like? Make a list of items that come to mind.

n Write down meal and snack ideas. Using a list can help keep you focused and reduce impulse purchases.

n Avoid going shopping on an empty stomach. Doing so may cause everything to look irresistible.

n Make sure you are purchasing foods from each food group to ensure that you have the items you need to make balanced meals and snacks.

Once at the supermarket, look for higher-quality and best food choices. Use these steps to help:

n Fill you cart with fresh produce. Choose produce grown closer to your location. Look for options that are in season, as they will have a better quality and price. Add different-colored vegetables and fruits to your cart. To avoid getting tired of the same options, don’t be afraid to try something new.

n Navigate the perimeter of the store to find the least processed foods, such as fresh meats, dairy, vegetables and fruits. Focus on these items to make your meals.

n Steer clear of deli and processed meats. They have a high sodium content and many contain sodium nitrate, which has been linked to heart disease and cancers.

n Within the aisle, you will still find some nutritionally superior food products. However, be aware of the choices you make and take care not to fall for any temptations. • Within the aisles: whole grains, legumes, whole-grain bread, canned foods and oils. • Freezer section: There are some vegetables, fruits and breads that have few ingredients and no preservatives. Frozen fruits and vegetables can be a good alternative for out-of-season produce such as berries or tropical fruit. • Canned goods section: Although fresh vegetables are a better choice, canned tomatoes, beans and legumes are still a part of a healthy diet. Look for no salt added options.

GOOD TO KNOW: Always check the ingredients on the food label to evaluate the added ingredients and nutritional information.

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12

3

4

Nutrition FactsServing Size 1 cup (200g)Serving per Container 4

Amount Per ServingCalories 230 Calories from Fat 72

% Daily ValueTotal Fat 8g 12% Saturated Fat 1g 5% Trans Fat 0gCholesterol 0g 0%Sodium 160g 7%Total Carbohydrates 37g Dietary Fiber 4g 16% Sugars 1gProtein 3g 12%

Vitamin A 10%Vitamin C 8%Calcium 20%Iron 45%

READING A FOOD LABELThe information on a food label can take most of the guessing out of what to buy. The label provides specific information on the food product you are purchasing, which helps you compare similar products as you decide which one is the right choice for you. Although a lot of information is listed, people often are unsure of the information they are looking at.

1. Find the ingredients list. It is usually printed below or alongside the nutrition facts panel.

Rule of thumb: Less is more. You want as few ingredients as possible. These ingredients should be items you recognize, and can be purchased at the store. Some food products will be fortified with vitamins and minerals; these added nutrients will also be listed in the ingredients, after the main ingredients.

GOOD TO KNOW: Ingredients are listed by weight from most used to least used.

2. Read through the Nutrition Facts Panel.

Section 1: Always check the serving size and servings per container. This will tell you what the information listed is based on.

Section 2: Take note of the calories per serving. This is useful to compare to a similar product (make sure the serving sizes are equal).

Section 3: Nutrients to limit: saturated fats, sodium and sugar. These levels should be low. Sugar grams can come from natural sources like fruit and milk. To determine if your food has added table sugar or sweeteners, you must read the ingredients. Look out for hidden sugar terms like honey or fructose. See table.

Rule of Thumb: Use the % daily value (DV) to determine if these levels are high or low. 5% or less is considered low ò 20% or more is considered high

Section 4: Important nutrients to get more of: fiber, vitamins and minerals.

3. Be aware of food claims. The food claims on the front of a product are a marketing technique used to catch your eye. It is important to know what some of the descriptive words used on the label mean. Trying to figure out the difference between low fat and reduced fat, low sodium and reduced sodium, high fiber and a good source of fiber can be difficult. The tables on the next page will help you decipher these misleading claims and choose the product that best meets your needs.

Allergy Information: Contains soy and wheat.

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COMMON FOOD CLAIMS FOUND ON FOOD PRODUCTSLOW FAT 3 grams or less per serving

FAT-FREE Less than ½ gram per serving

LOW SODIUM Less than 140 milligrams per serving

LOW CALORIE Fewer than 40 per serving

LOW CHOLESTEROL Less than 20 milligrams cholesterol and 2 grams saturated fat

ORGANIC USDA Organic seal

NATURAL No definition

GMO-FREE GMO seal

GLUTEN-FREE GF-Certified

HEALTHY No definition

NAMES FOR SUGAR IN PROCESSED FOODSBarley malt Dextran Golden syrup Raw sugar

Beet sugar Dextrose Grape sugar Refiner’s syrup

Brown sugar Diatase Syrup Sorbitol

Butter syrup Diastatic malt Honey Sorghum syrup

Crystals Ethyl maltol Invert sugar Sucrose

Cane sugar Fructose Lactose Sugar

Caramel Fruit juice Malt syrup Turbinado sugar

Carob syrup Concentrate Maltodextrin Yellow sugar

Corn syrup Glucose Maltose

Corn syrup solids Glucose solids Mannitol

Date sugar Golden sugar Molasses

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YOGURT: FRUIT BLENDED YOGURT: VANILLA YOGURT: PLAIN NON-FAT

Nutrition FactsServing Size 1 container (170g)Serving Per Package 4


% Daily ValueTotal Fat 1.5g 2% Saturated Fat 1g 5% Trans Fat 0gCholesterol 5mg 2%Sodium 90g 4%Potassium 270mg 8%Total Carbohydrates 37g Dietary Fiber <1g 2% Sugars 24gProtein 6g 12%

Calcium 20% Vitamin D 20% Ingredients: Cultured Grade A Reduced Fat Milk, Sugar, Blueberries, Fructose, Water, Modified Food Starch, Kosher Gelatin, Natural Flavor, Pectin, Fruit Juice and Vegetable Juice, Calcium Citrate, Malic Acid, Vitamin D3, Sodium Citrate.

Nutrition FactsServing Size 5.3oz (150g)Serving per Container 1


% Daily ValueTotal Fat 0g 0% Saturated Fat 0g 0% Trans Fat 0gCholesterol 5mg 0%Sodium 60g 3%Total Carbohydrates 16g 5% Dietary Fiber <1g 0% Sugars 13gProtein 13g 26%

Ingredients: Nonfat Yogurt (Cultured Pasteurized, Nonfat Milk, Live and Active Cultures…), Evaporated Cane Juice, Vanilla Extract, Locust Bean Gum, Pectin.

Nutrition FactsServing Size 1 container (150g)


% Daily ValueTotal Fat 0g 0% Saturated Fat 0g 0% Trans Fat 0gCholesterol 10g 3%Sodium 50g 2%Potassium 160mg 5%Total Carbohydrates 6g 2% Dietary Fiber 0g 0% Sugars 6gProtein 15g 30%

Vitamin A 0%Vitamin C %Calcium 15%Iron 0%

Ingredients: Cultured grade A non fat milk.

DO YOU KNOW WHAT YOU ARE REALLY EATING?Not all food products are created equal. In order to know what you are really eating, you have to do a little investigation. Many food products list health claims on the package, such as “Healthy,” “Lower Sodium,” “Lower Fat” or “Natural.” Most food manufacturers use these claims to grab the consumer’s attention to purchase their product. Avoid relying on these catchy health claims. To know if a food product truly is a healthier choice, you must read the ingredients and compare the Nutrition Facts label. Let’s compare a few food labels.

Yogurt is often considered to be a healthy snack or part of a healthy meal, due to its rich source of calcium and probiotics. The truth is that most yogurts can have more sugar than a typical cookie. You must read the ingredients and compare Nutrition Facts against other brands to find the healthiest options. Instead of fruited or artificially flavored yogurt, consider plain yogurt and add fresh fruit.

Watch Out For: Thickening agents or starches, artificial flavors, added sweeteners such as corn syrup or fructose, artificial sweeteners.

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Peanut/Nut Butter. When the correct portion is eaten, nut butters are a healthy choice. They are a good source of unsaturated fats and protein. However, many nut butters are loaded in unnecessary extras that hinder our approach to a healthy snack or meal. Read the ingredients, and remember that less is best. To make peanut butter, you need only peanuts and a grinder. Check the ingredients in your nut butter; what else are you eating?

Watch Out For: Added oils, sugar, salt and flavor enhancers or preservatives (i.e., maltodextrin). Avoid hydrogenated oils.

PEANUT BUTTER: HONEY ROASTED

PEANUT BUTTER: REDUCED FAT

PEANUT BUTTER: CREAMY ALL NATURAL

Nutrition FactsServing Size 2 tbsp (34g)Serving Per Container about 13


% Daily ValueTotal Fat 15g 23% Saturated Fat 3g 15% Trans Fat 0gCholesterol 0mg 0%Sodium 125g 5%Potassium 160mg 5%Total Carbohydrates 10g 3% Dietary Fiber 2g 8% Sugars 8gProtein 8g

Iron 2% Magnesium 10%

Ingredients: Peanut butter [roasted peanuts, sugar, hydrogenated vegetable oils (cottonseed and rapeseed), molasses, salt, partially hydrogenated cottonseed oil], sugar and honey.

Nutrition FactsServing Size 2 tbsp (36g)


% Daily ValueTotal Fat 12g 19% Saturated Fat 2g 10% Trans Fat 0g Polyunsaturated Fat 3.5g Monounsaturated Fat 6gCholesterol 0mg 0%Sodium 200g 8%Total Carbohydrates 15g 5% Dietary Fiber 2g 7% Sugars 4gProtein 7g

Ingredients: Peanuts, corn syrup solids, sugar, pea protein, salt, fully hydrogenated vegetable oils (rapeseed and soybean), mono and diglycerides, molasses, magnesium oxide, niacinamide, ferric orthophosphate, zinc oxide, copper sulfate, folic acid, pyridoxine hydrochloride.

Nutrition FactsServing Size 2 tbsp (32g)Serving Per Container about 14


Total Fat 16g Saturated Fat 2.5g Trans Fat 0gCholesterol 0gSodium 105gPotassium 160mgTotal Carbohydrates 6g Dietary Fiber 2g Sugars 1gProtein 8g

Ingredients: Peanuts.

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Boxed Ready-to-eat Cereal. Don’t be fooled by health claims, catchy titles or buzzwords on the front of the box. Always read the ingredients and compare the nutrition facts. You may be surprised to learn that a cereal that appears to be a healthy choice is far from it.

Watch Out For: High sugar grams in the nutrition facts, refined grains, hydrogenated oils, excessive use of sweeteners or additives.

Look For: High-fiber options, low in sugar.

Rule of thumb: choose cereal options with more than 3 grams of fiber and fewer than 8 grams of sugar per serving.

Tip: To naturally add flavor or variety to a high-fiber cereal, add fresh fruit and/or nuts. Remember to watch your portions and use measuring cups.

HIGH FIBER: OATMEAL RAISIN WHOLE GRAINS

Nutrition FactsServing Size 1 cup (62g)Serving Per Container about 8

Amount Per ServingOatmeal

Crisp Raisinwith ½ cup

skim milk

Calories 200 270Calories from Fat 20 20

% Daily ValueTotal Fat 2.5g 4% 4% Saturated Fat 0.5g 3% 3% Trans Fat 0g Polyunsaturated Fat 1g Monounsaturated Fat 1gCholesterol 0mg 0% 1%Sodium 120g 5% 8%Potassium 220mg 6% 12%Total Carbohydrates 50g 17% 19% Dietary Fiber 5g 20% 20% Soluble Figer 2g Insoluble Figer 3g Sugars 17g Other Carbohydrate 28gProtein 5g

Ingredients: Whole-Grain Oats, Whole-Grain Wheat, Sugar, Raisins, Corn Syrup, Glycerin, Brown Sugar Syrup, Brown Sugar, Salt, Oat Flour, Rice Flour, Honey, Cinnamon, Baking Soda, Artificial Flavor, Color Added. Vitamin E (Mixed Tocopherols) and BHT Added to Preserve Freshness.

Versus

Nutrition FactsServing Size 3/4 cup (30g)Serving Per Package about 12

Amount Per Serving Cereal125 ml

skim milk

Calories 120 160Calories from Fat 10 10

% Daily ValueTotal Fat 1g 1% 1% Saturated Fat 0g 0% 0% Trans Fat 0gCholesterol 0mg 0% 0%Sodium 130g 5% 8%Potassium 180mg 5% 11%Total Carbohydrates 24g 8% 10% Dietary Fiber 5g 20% 20% Sugars 4gProtein 4g

Ingredients: Whole-Grain Wheat Flour, Wheat Bran, Whole-Wheat Meal, Evaporated Cane Juice, Whole-Oat Flour, Spelt Flour, Barley Flour, Whole Millet, Barley Malt Extract, Quinoa, Sea Salt, Honey.

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Sliced Bread. Be aware that “wheat” does not automatically mean high fiber or a healthy choice. Most wheat bread options have added sugar and coloring to change their appearance. Don’t be fooled by claims of “light” or “higher fiber.” Always read the label.

Watch Out For: Extra added ingredients and preservatives, added sweeteners or hidden terms for sugar, such as high-fructose corn syrup, molasses, honey or sucralose (see table on page 21 for all listings).

Look For: The term “whole” in front of the grain’s name. Choose options that provide at least 3 grams of fiber per slice.

LIGHT: 100% WHOLE WHEAT HIGHER FIBER WHEAT WHOLE WHEAT

Nutrition FactsServing Size 2 Slices (46g)Serving Per Container about 10


% Daily ValueTotal Fat 1.5g 2% Saturated Fat 0g 0% Trans Fat 0g Polyunsaturated Fat 1g Monounsaturated Fat 0gCholesterol 0mg 0%Sodium 200mg 9%Total Carbohydrates 20g 7% Dietary Fiber 3g 12% Sugars 3gProtein 5g

Ingredients: Whole-wheat flour, water, wheat gluten, high-fructose corn syrup, yeast, wheat bran, honey, molasses, wheat, nonfat milk, sodium steardy lactylate and datem, wheat germ, mono- and diglycerides, brown sugar, sucralose.

Nutrition FactsServing Size 1 Slice (38g)Serving Per Container about 18



Ingredients: Whole-wheat flour, water, sugar, wheat gluten, soybean oil, yeast, wheat bran, salt, enrichment (calcium sulfate, vitamin e acetate, vitamin a palmitate, vitamin d3), mono- and diglycerides, calcium propionate (preservative), datem, ethoxylated mono- and diglycerides, monocalcium phosphate, grain vinegar, soy lecithin.

Nutrition FactsServing Size 1 Piece (72g)Serving Per Container about 7


Total Fat 1g 2% Saturated Fat 0g 0% Trans Fat 0gCholesterol 0g 0%Sodium 350g 15%Total Carbohydrates 25g 8% Dietary Fiber 6g 24% Sugars 0gProtein 4g

Ingredients: Whole-Kernel Rye, Water, Whole-Meal Rye Flour, Oat, Barley, Linseed, Sea Salt, Apple Powder, Sesame, Yeast.

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LABELED MULTIGRAIN CRACKERS

LABELED WHOLE-WHEAT CRACKERS WHOLE-GRAIN CRACKERS

Nutrition FactsServing Size 2 Slices (46g)Serving Per Container about 10



Ingredients: Wheat flour, whole-wheat flour, sugar, soybean oil with tbhq for freshness, toasted defatted wheat germ, whole-oat flour, honey, modified corn starch, salt, oat fiber, soluble wheat fiber, baking soda, onion powder, whey, mixed tocopherols for freshness, BHT for freshness.

Nutrition FactsServing Size 1 Slice (38g)Serving Per Container about 18



Ingredients: Unbleached wheat flour, whole-grain flour, soybean oil, sugar, partially hydrogenated cottonseed oil, leavening (calcium phosphate and/or baking soda), salt, high-fructose corn syrup, soy lecithin, natural flavor.

Nutrition FactsServing Size 1 Piece (72g)Serving Per Container about 7


Total Fat 1g 2% Saturated Fat 0g 0% Trans Fat 0gCholesterol 0g 0%Sodium 350g 15%Total Carbohydrates 25g 8% Dietary Fiber 6g 24% Sugars 0gProtein 4g

Ingredients: Whole-grain wheat, vegetable oil, sea salt.

Crackers. When looking for a cracker, be cautious; most options contain many added ingredients and a long list of health claims.

Watch Out For: Long list of additives, hydrogenated oils and added sugars. Take notice of the serving size and the sodium content.

Look For: Whole-grain options and better-quality ingredients that provide more than 3 grams of fiber per serving. Compare sodium content.

Tip: Keep portion control in mind; monitor how frequently you choose crackers.

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Salad Dressings. Most bottled salad dressings are filled with sugar, salt, preservatives and artificial flavors, wreaking havoc with your plans for a healthy green salad. Fat-free and light dressing options can have the highest sugar content. It’s time to start paying closer attention to the ingredients and the Nutrition Facts labels of your favorite bottled dressings.

Watch Out For: High sugar and sodium content, long list of additives, such as modified food starch, corn syrup and food dyes.

Look For: Simple ingredients.

Tip: The healthiest option is to make your own salad dressing. Simple and quick, mix together ¼ cup balsamic vinegar, ¼ cup olive oil and 1 tablespoon Dijon mustard.

LIGHT DRESSING VINAIGRETTE YOGURT DRESSING

Nutrition FactsServing Size 2 Tbsp (33g)Serving Per Container about 16


% Daily ValueTotal Fat 4.5g 7% Saturated Fat 0.5g 3% Trans Fat 0gCholesterol 0mg 0%Sodium 230mg 10%Total Carbohydrates 9g 3% Fiber 0g 0% Sugars 6gProtein 0g

Ingredients: Water, Sugar, Vinegar, Soybeans Oil, Corn Syrup, Salt, Food Starch Modified, Paprika, Xanthan Gum, Phosphoric Acid, Garlic Dried, Polysorbate 60, Yellow 6, Yellow 5, Flavors Natural, Potassium Sorbate, Calcium Disodium EDTA.



% Daily ValueTotal Fat 6g 9% Saturated Fat 1g 5% Trans Fat 0gCholesterol 0mg 0%Sodium 200mg 8%Total Carbohydrates 2g 1% Dietary Fiber 0g 0% Sugars 2gProtein 0g

Ingredients: Distilled Vinegar, Water, Vegetable Oil, High-Fructose Corn Syrup, Salt, Sugar, Garlic, Red Bell Pepper, Onion, Xanthan Gum, Spice, Natural Flavor, Calcium Disodium EDTA.



Total Fat 7g 11% Saturated Fat 1g 5% Trans Fat 0g Polyunsaturated Fat 4g Monounsaturated Fat 1.5gCholesterol 5mg 2%Sodium 190g 8%Total Carbohydrates 2g 1% Dietary Fiber 0g 0% Sugars 1gProtein 1g

Ingredients: Lowfat Yogurt (Cultured Low-fat Milk, Skim Milk, Pectin, Carrageenan), Soybean oil, Cultured Nonfat Buttermilk, Water, Distilled Vinegar, Egg Yolks, Sugar, Salt, Spices, Natural Flavor, Xanthan Gum, Garlic, Onion, Parsley.

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Creating a Healthy Kitchen

STOCKING THE PANTRY RIGHTWith a well-stocked kitchen, you can make practically any meal and ensure that you will find something great to eat. Meal planning becomes a breeze when you have a variety of healthy food options readily available.

Dried goods. Avoid purchasing tempting foods like cookies, chips, doughnuts or muffins. If these options are kept in the house, they are difficult to refuse. Avoid placing foods like nuts, seeds, crackers and cereals at eye level. Keep these items in tightly closed containers and store them where they are harder to access.

Cold items. Make snack-packs of vegetables and hummus, fruit and cheese and nut butter and fruit. Keep these options at eye level, making them readily available when you need to reach for a snack. Have yogurt, lettuce, cherry tomatoes, baby carrots and a variety of cut-up vegetables that are easy to grab-and-go. Eggs, almond or skim milk and Swiss cheese are great options, too.

All things frozen. Have protein choices available. Purchase a few steam-in-a-bag vegetable options with no added salt or other ingredients for the days when you are in a rush. Freeze ripe fruits or vegetables that you were not able to use and enjoy them in smoothies.

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Cooking Made Easy

IT’S TIME TO LEARN HOW TO COOK A QUICK AND HEALTHY MEAL!

Cooking and preparing your own foods allows you to control the quality of nutrients in your meals and snacks. When we eat away from home, we limit our food choices to the food environment around us, which often leads to poor food choices.

While we may have good intentions to prepare a home-cooked meal, after a long day at work cooking dinner can seem challenging. Here are some tips on how to prepare a quick, healthy meal from scratch:

1. Set aside the ingredients needed to prepare your meal.

2. Start with the items that take the longest to cook, such as rice. As these items are cooking, begin on other items that may take less time, like a salad.

3. Purchasing pre-cut, pre-portioned and pre-washed produce can help you save time in the kitchen. Keep in mind that these items will cost more, but sometimes it’s worth the few dollars extra.

$ SAVING TIP: Purchase produce whole. Cut and prep it yourself on less busy days; portion it out for your recipes to be made later in the week.

4. Purchasing proteins that are skinless and boneless requires less prep time. When they are cut into thinner slices, cooking time is reduced significantly.

5. Covering foods while cooking speeds up the cooking process.

FOR UNDER $24, YOU COULD BUY...

6 McMuffins

TOTAL: $23.94

TOTAL: $20.95

OR

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HOMEMADE VERSUS READY-MADEMany people think eating healthy is more expensive or that eating away from home is a better deal. Here are a few examples that will help put things into perspective.

LUNCH 1: CHIPOTLE BOWL WITH A BOTTLE OF WATER — $10.15(approx. 1 cup rice, 4 oz. chicken, ½ cup of beans, ½ cup of veggies) Nutritional Information: 935 calories, 52 g fat, 1,455 mg sodium, 67 g carbohydrates

LUNCH 2: FROZEN LEAN CUISINE WITH A BOTTLE OF ICED TEA — $4.98(¼ cup brown rice, 2 oz. chicken, ¼ cup of broccoli) Nutritional Information: 390 calories, 1.5 g total fat, 480 mg sodium, 26 g carbohydrates

LUNCH 3: HOMEMADE LUNCH WITH A SALAD AND WATER — $2.47(½ cup brown rice, 4 oz. chicken, 1 cup of broccoli, side salad) Nutritional Information: 361 calories, 4 g total fat, 157 mg sodium, 42 g carbohydrates

One could argue that purchasing all the ingredients needed to make the same meal with fresh foods could cost slightly more initially. However, one could make additional meals out of that initial cost. See price breakdown below.

FOOD OPTION TOTAL COST (MAKES 4 SERVINGS) COST PER MEAL

Bag of Lettuce $1.79 $0.45

Tomatoes 3 for $1.99 $0.50

Chicken Breast 2 4-oz. breasts @ $2.63 $1.32

Brown Rice 2 lbs. $1.89 ¼ c. x 22 $0.09

Broccoli $2.50 raw or $1.59 frozen $0.63 raw or $0.40 frozen

Total $10.80 or $9.89 Total $2.70 or $2.47 per person

THE COST OF EATING RIGHT IS OFTEN A MATTER OF PERCEPTION.

Most people do not have a problem purchasing: A bag of potato chips – $3.49 Starbucks latte – $4.49 Sushi rolls – $8.99

However, the following items seem pricey to the same individuals: Bag of potatoes – $1.99 Bottle of water – $1 Salad – $5.99

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EATING AWAY FROM HOMEEating on the go can get tricky. Whether it’s a trip across the ocean, a dinner date or just a day at work, it’s important to be prepared. Before stepping outside your door, always think about where you will be eating that day and ask yourself, “What will my options be? ” Always take some options with you, as you never know where the day may take you. Here are some survival tips for the times you need to eat away from home.

EATING OUTEating out for business, pleasure or on the go can still be healthy. Try these suggestions to help you make a better choice:

n Pick a restaurant that offers healthier menu options.

n Review the menu in advance, either online or with an app, to review the nutritional information.

n Refuse or limit the bread basket/chips.

n Stay away from foods with descriptions of creamy, crispy, fried, breaded or smothered.

n Choose steamed, grilled or broiled dishes.

n Have it your way. Ask the server to make changes to the menu. Replace unhealthy sides such as French fries with steamed vegetables or a salad. Always ask for sauces and dressings on the side.

n Try sharing the meal or have the server box half of it for you before it reaches the table. Restaurant servings can usually feed more than one person.

n Choose a lighter, smaller portion of a meal option or select a healthier appetizer as your meal.

n Make a fresh house salad your appetizer instead of starting with a typical appetizer.

n Make water or unsweetened tea your beverage of choice. Add a squeeze of lemon for additional flavor. If you do order a beverage, remember the added calories and sugar. Sweetened tea can have approximately 400 calories in a large restaurant glass. Alcohol, wine and beer will add 150-300 calories and mixed drinks can have 300-500 or more calories. If you choose to drink alcohol, avoid the appetizer and the dessert and choose a healthier dish to compensate for the extra calories.

AT WORKFrom delivered lunches and 3 p.m. vending machine visits to birthdays and other celebrations, the office serves, for many, as the biggest roadblock to maintaining a healthy diet. Here are some suggestions:

n Bring lunch from home at least three days a week. Homemade foods are cooked healthier and portion control is easier.

Those 3 p.m. hunger pangs can represent a myriad of issues. Thirst, boredom, tiredness and, of course, hunger are the main culprits.

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n It might be time for your healthy snack. Make sure to pack things like vegetables, hummus, fruits, nuts and yogurt or cheese.

n Before heading to the vending machine, make sure to quench your thirst. Drink plenty of water during the day; keep a water bottle at your desk. If you have more than one cup of coffee per day, you might be thirsty and need more water.

n If the vending machine is your only option, choose filling snacks like unsalted nuts or protein bars.

Birthdays, holidays and other celebrations add up to quite a bit of calories in the office setting.

n Help plan the menu. Offer fruit as dessert.

n Offer to bring a healthy side dish.

TRAVELINGRoad trips lasting more than a couple of hours require preparation:

n Eat a healthy and nutritious meal before heading out to avoid getting hungry too soon into the trip.

n If you plan to eat one or more of your meals on the road, check to see what eateries will be available along the way. If available, review their menus ahead of time and take note of their healthier options.

n Pack healthy snacks such as unsalted nuts, homemade trail mix (to avoid added salt, sugar and fat), easy-to-eat fresh fruit (bananas, apples, pears), fresh cut-up vegetables (celery, carrot sticks, cucumber, zucchini) and hummus or nut butters.

n Quench your thirst with water. Avoid caffeinated drinks, which strip fluid from your body, and sugary drinks, which add unwanted calories.

n Invest in a travel cooler if you’re frequently on the road. These coolers run on the car’s 12-volt charger and come in various sizes and shapes. Pack sandwiches to take with you.

AIR FAREn Eat a healthy and nutritious meal before the trip.

n Pack a couple of whole fruits, or cut-up fruits wrapped or in a container.

n Stay hydrated.

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Setting Goals for SuccessNow that you have all the tools needed to improve your eating habits, its time to set goals.

WHAT IS A GOAL?

A goal is something you plan to accomplish – a challenge you set for yourself. A goal can be short-term or long-term.

Short-term goal: Something you want to accomplish in the next week or two.

Example: I will eat breakfast every day.

Long-term goal: Something you want to accomplish that will take you a month or two. You can even have long-term goals that will take a few years.

Example: Will improve my fitness level.

Your goals should challenge you to do more than what you do now. Use the SMART acronym to help you set goals that will be right for you.

SpecificThe goal should identify a specific action or event that will take place. State what you intend to accomplish. “To eat more vegetables” is too general; “To eat a vegetable at lunch and dinner every day” is better.

Measurable The goal and its benefits should be measurable. “I will eat at least two vegetables per day, one at lunch and one at dinner.”

Achievable The goal should be easily attainable.

Realistic The goal should require you to stretch some, but allow you to be successful.

Timely The goal should state the time period in which it will be accomplished. Attach a date to each goal.

FULFILLING YOUR GOALSDevelop several goals. A list of five to seven items gives you several things to work on over a period of time. However, you want to pick one goal at a time; if you try to change everything at once, it may be too difficult. It typically takes three to six weeks to create a new habit or behavior.

State goals as declarations of intention, not items on a wish list. “I want to eat healthier” lacks power. “I will eat two servings of fruits and three servings of vegetables daily” is intentional and powerful.

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Write down your goals and share them with your spouse, friend or co-worker, who can help keep you accountable and provide support along the way. Building a support system increases your success.

Reward yourself once you have reached your goal. Choose a non-food reward, such as a night at the movies, buying new clothes or getting a massage. A reward will motivate you to accomplish your goal and continue being successful.

TOOLS FOR SUPPORT

Maintaining optimal nutritional habits doesn’t have to be difficult. There are many tools to help provide support and guidance along the way. Some are available online as well as on phone apps.

n Buddy System. Having the support of your spouse, parents, children, friends and co-workers can provide accountability as you work toward your goals. Find a friend or a family member with whom you can start making healthier changes.

n Food logs, calorie trackers or food counters help you become more aware of the calories and nutrients in your food choices throughout the day. Tracking your food choices can facilitate weight loss and help you make better food decisions. As you watch your calories add up throughout the day, you might think twice before reaching for that extra piece of chocolate.

n Weight scales. Weighing yourself regularly can also bring awareness of how your weight is trending. Weighing yourself weekly is most effective. If weekly is too much for you, try to weigh yourself at least a couple of times a month. Make it a point to weigh yourself on the same day, wearing similar amount of clothing and using the same scale.

n A recipe finder, online or as a phone app, allows you browse through numerous new recipes. This will give you new meal ideas and prevent you from feeling bored.

n Fitness trackers track your activity level. Many fitness trackers synchronize with your calorie counter, which will help you track the calories you eat and the calories you burn. Some trackers will also track your sleep and stress levels. These combined trackers can provide you with a better understanding of how your daily habits contribute to your weight-loss progress.

n Restaurant guides help you identify menu choices at many restaurants. Look through menus to determine healthier selections and look up their nutritional information.

n Use a Food Product Grader. There are a few apps and online tools that will allow you to scan the barcode of a food product to determine its “healthy” grade. This can help you make a better choice at the grocery store.

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MAINTAINING A HEALTHY WEIGHTYou’ve done it – you’ve lost the unneeded pounds. You’ve received the compliments. You reached your goals and feel satisfied with your accomplishments! The important part is that you are feeling good about yourself, about your body and, most importantly, about your health.

Now what? Many people assume that once they reach their goal weight, they will be able to do less physical activity and perhaps become more lax in their new routines of meal planning and food choices. However, in order to maintain the weight lost, you have to maintain the effort you put into reaching your goals.

Maintaining weight loss and preventing weight regain can be very challenging. Dieters often report that maintaining the weight loss for the long term is more difficult than losing the weight initially. With so many influences affecting a person’s weight status, eating habits and activity level, it is important to make a lifelong commitment to a new and improved lifestyle.

During the journey toward developing a healthier lifestyle, many people find that they hit a plateau with their weight loss or fall off track with their newly developed routines. It can be easy to head back to those previous unhealthy habits. Therefore, it is important to develop a plan of action for bouncing back and getting in sync with your healthy habits.

YOU MUST KEEP FEEDING YOUR HEALTHY LIFESTYLE WITH FRESH IDEAS!

Here are some tips to keep your routines new and exciting:

n Sign up to receive health-related messages that promote healthy eating, physical activity and stress management. • Consider the use of social media, magazines, and health seminars. Always be cautious to choose a reliable and credible source.

n Become active with local physical activity groups, such as walking, running, biking, swimming, softball, kickball, basketball or tennis groups.

n Look for local farm products via farmers markets, CSA or produce-buying clubs. This is a great way to become exposed to new foods, which can also lead to finding new recipes to keep mealtime exciting.

n Grow your own vegetable and herb garden. This can lead you to explore and develop a new relationship with the quality of your food choices.

n Avoid excessive screen time. Watching too much television, spending time on social media, surfing the Internet and reading may take away from time that you could be engaging in activities or meal prepping. Be aware of how much time you allow yourself to be distracted.

36

n Weigh yourself regularly. If you start to see the scale trending up or down, it’s time to start paying closer attention to your routines. What changed? Less time this week to be physically active? More social events or eating away from home? Increase in stress level? Change in sleeping patterns or schedule causing you to get less sleep? Identify the change and develop a plan of action to modify the outcomes.

n Dealing with celebrations and holidays can seem difficult. However, they don’t need to be. Practicing portion control and balancing your choices will allow you to partake in the celebrations in ways that you are comfortable with. Always be ready with a plan of action.

Weight management goes beyond

numbers on a scale. The development

of a healthy lifestyle with a positive

relationship with food is important for

overall health and fitness.

37

Appendices

APPENDIX 1: RECIPESRECIPE FOR A QUICK, NUTRITIOUS FULL-COURSE MEAL

Time: 15-20 minutes

Dinner Menu Quinoa Sautéed chicken Steamed vegetables Side salad

1. Prepare the quinoa according to the directions on the box. Quinoa is whole grain that cooks just like rice and takes 15 minutes. The easiest way to cook it is in a rice maker (put everything in and forget about it). Make sure to rinse the grains before cooking and add water according to the package.

2. To sauté the chicken: Use defrosted boneless, skinless strips of chicken breast. To defrost, place frozen chicken in the refrigerator when you leave in the morning. If you forgot to, use the microwave to defrost.

a. Chop up a small onion and one garlic clove (to save time, purchase a jar of minced garlic in water).

b. Spray sauté pan with cooking spray.

c. Add chopped onions and garlic, cook on medium heat, mix around until you start to smell the aroma.

d. Lightly sprinkle chicken breast with a complete seasoning on both sides.

e. Add chicken to the pan and brown both sides.

f. Add a ¼ cup of lemon juice.

g. Cover and reduce heat to simmer.

3. Steamed vegetables: The fastest, most convenient way to prepare vegetables is to purchase the steam-in-bag options in the freezer section. You will have a variety of vegetables ready in five minutes.

a. Fresh vegetables also cook quickly. Try making Swiss chard. Rinse leaves under running water, shake excess water off.

1. Chop up stems, add to hot sauté pan sprayed with cooking spray. Add minced garlic and cook until tender.

2. Meanwhile, chop leaves into big chunks and add to pan.

3. Cover pan and reduce heat to low. Stir occasionally until tender.

4. Quick salad: Purchase container of prewashed lettuce. Place in bowl.

a. Rinse and dry fresh strawberries, slice and add to bowl

And you’re done. Enjoy!

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APPENDIX 2: BAPTIST HEALTH’S GROCERY LIST

VEGETABLES AND FRUITS

n Look for items ripe and in season.

n Look for locally grown.

n Select a variety of colorful options.

n Choose leafy greens for salad.

n Choose handheld fruit.

n Choose veggies that you can eat raw.

n Choose veggies that you can cook.

n Choose fruit to cut up.

n Opt for organic when possible.

n Pre-cut and pre-washed may cost more but can also save you time during meal preparation.

WHOLE GRAINS

Look for whole-grain options that contain 3 grams of fiber or more per serving.

n Whole-grain pasta.

n Brown or wild rice.

n Quinoa.

n Barley.

n Couscous.

n Whole-wheat or whole-grain bread.

n Mini whole-wheat or whole-grain bagels.

n Oatmeal or other hot cereal.

n Whole-grain, high-fiber cereal with limited added sugars.

n Whole-grain tortilla/wrap – but watch the sodium.

DAIRY

w Evaluate organic and hormone-free (rBHT-free) options.

w Look for lower-fat options.

w Avoid milk options with added sugars and flavors.

w Avoid processed cheese; choose natural from a block.

n Yogurt (avoid products with artificial ingredients). Aim for no more than 18 grams of carbohydrates.

n Milk (skim or 1%).

n Almond, soy or rice milk (avoid flavored options with added sugars).

n Cottage cheese.

PROTEINS

w Choose lean cuts of meat.

w Select options that were humanely raised.

w Organic or grass-fed options.

w Wild-caught seafood.

w Choose a variety of protein sources:

n Chicken breast.

n Ground turkey breast.

n Ground beef 95% fat-free or higher.

n Pork loin.

n Wild-caught fish (mackerel, trout, salmon, mahi-mahi).

n Turkey breast.

n Hummus.

n Eggs.

n Tofu.

n Beans.

n Unsalted roasted nuts.

n Fresh ground peanut butter/nut butter/seed butter/soy butter.

FATS

n Nuts, unflavored, unsalted (walnuts, Brazil nuts, pistachios, almonds, pecans, cashews).

n Seeds (chia, sesame, hemp, pumpkin, sunflower, flax).

n Avocados.

n Olive oil.

n Canola oil (GMO-free).

n Coconut oil.

n Safflower oil.

n Try plain Greek yogurt instead of sour cream.

PACKAGED OR CANNED PRODUCTS

n Limit your selection of these products.

n Read ingredients and compare nutritional information facts.

n For canned goods, choose options with no added salt.

n For frozen fruits and vegetables, choose options without added seasonings.

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APPENDIX 4: NUTRITIONAL GUIDELINES

NUTRIENT NUTRITIONAL GUIDELINES

Adapted from Dietary Guidelines USDA 2010, DRI, and Therapeutic Lifestyle Changes Diet Guidelines

Calories Total calorie needs will range from person to person, based on height, weight, age and activity level. The overall goal is to balance out total calories with a proportion of good-for-you proteins, carbohydrates and fats.

Protein 15% to 35% of total calories per day

Carbohydrate 45% to 55% of total calories per day

Total Fat 25% to 35% of total calories per day

SugarLimit to less 5% of total calories coming from sugar or 6 teaspoons of sugar. 1 teaspoon = 4 grams of sugar

Fiber Aim for 25-30 grams per day

Saturated Fat 10% of total calories per day

Monounsaturated Fat Up to 20% of total calories per day

Polyunsaturated Fat Up to 10% of total calories per day

Trans Fatty Acids Avoid products that contain hydrogenated or partially hydrogenated oils.

Potassium 4,700 millagrams perday

Magnesium >300 millgrams per day

SodiumAvoid eating more than 2,000 milligrams of sodium per day. 1 teaspoon of table salt = 2,400 milligrams of sodium.

Calcium 1,000-1,300 milligrams per day

Date post:	06-Apr-2017
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