Date post: | 07-May-2015 |
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You Say You Want a Resolution:
Food Choices for a Healthy New YearAmanda B. Novy, MS, RD, LDN
Dietetics and Nutrition
www.SpringfieldClinic.comwww.SpringfieldClinic.com
Overview
• Better eating habits.
• Tips to keep you on track.
• Understand portion control.
• Using food as medicine.
Eating Habits Today
Fad Diets
Dangers of Fad Diets
• Deprivation
• Elimination of too many nutrients
• Not-sustainable
• Non-educational
• Rapid weight loss → Rebound weight gain
Healthier Choices
• “The best diet is the one that you don’t know you’re on”—Brian Wansink from “Mindless Eating: Why we Eat More than we Think”
Tips for Healthier Habits
Tips for Healthier Habits
• Drink all caloric beverages out of an 8 oz cup only.
Tips for Healthier Habits
• Be MINDful of alcohol consumption.
• Think about what you should eat more of and not what you shouldn’t eat.
• Meal multi-tasking.
Tips for Healthier Habits
• Be aware of party-behaviors.
• Don’t waste more than one bite on any food that does not taste good.
• Plan ahead for those busy days.
• Watch out for the “winter woes”
• “SEE-food” trap
Tips for Healthier Habits
Better Snacking Habits
• Snack with a purpose!
• Fruits, vegetables, whole grains, low-fat dairy and nuts.
Dining Out Make-overs
• Know before you go.
• Ask for a quieter spot, if possible.
• Look for healthier word descriptions:– Grilled, baked, broiling, poaching and
steaming.– Pan-fried, deep-fried, crispy, golden,
buttered, creamy.
• Know your proper portion sizes.
Label Reading
• Regular vs. Low-fat
• Sugar-Free
• “Made with whole grains”
• “health halos”
Regular vs. Low Fat
Sugar-Free
“Made with Whole Grains”
Health Halos
The Hunger Games
• Physical Hunger vs. Emotional Hunger
Physical vs. Emotional Hunger
Physical
• Builds gradually• Strikes below the neck• Occurs several hours
after a meal• Goes away when full• Eating leads to feelings of
satisfaction
Emotional
• Develops suddenly• Above the neck• Unrelated to time• Persists despite fullness• Eating leads to guilt and
shame
• Start with our plates
Changing our Serving Size
Changing our Serving Size
So, how do we build better meals?
My Plate
Non-Starchy vs. Starchy Vegetables
Tips for adding more fruits and vegetables
• Fire up the grill
• Expand the flavor of casseroles, sauces and stews
• Liven up eggs in the morning
• Add them to your sandwich
• Be creative with baked goods
• Prepare ahead of time (Sunday afternoon)
Fueling the Fire
• Adequate calorie intake
• 3 meals per day
Why Family Meals?
• Families who eat meals together regularly:– More fruits and
vegetables– Less fried food, soda,
saturated and trans fat
– More fiber, calcium, iron, vitamins B6, B12, C & E
Why Family Meals?
• Children and adolescents who share family meals three or more times per week:– are more likely to be
in a normal weight range
– have healthier eating patterns
Physical Activity
• American College of Sports Medicine & American Heart Association– 30 min moderate daily PA 5 days/week or– 20 min vigorous intense PA 3 days/week or– 150 min moderate PA/week– 8-10 strength-training exercises, 8-12 reps
of each exercise at least 2 days/week– “calorie compensation”
Pre-Diabetes
• Blood glucose levels that are higher than normal but not yet high enough to be diagnosed as diabetes.
• Other warning signs may be:– Overweight– Elevated blood pressure– Elevated cholesterol
Pre-Diabetes
Summary
1. Watch out for fad diets.
2. Be mindful of eating behaviors.
3. Snack with a purpose.
4. Build a better plate.
5. Move more.
6. Know your risks.
• “Knowing is not enough; we must apply. Willing is not enough; we must do”– Johann Wolfgang von Goethe
Questions?
More Resources
Find videos, handouts and more resources at
www.SpringfieldClinic.com/DoctorIsIn