Quick and Wholesome Meals in a Snap Session # 4 Move Toward A Healthier You! Quick and Wholesome Meals in a Snap Today, we will focus on how to make healthier food choices without breaking the piggy bank. We will learn how stocking a healthy pantry can help us create quick wholesome meals in a snap.

Before we start Please be on time for all workshops. Please turn off or mute your cell phone. Remember to be respectful and keep side conversations to a minimum so everyone can hear.

HOW HAVE YOU BEEN DOING? What has worked for you? What has gotten in your way? What could you have done differently?

About this session By the end of this session, you will have the opportunity to: Recognize the benefits of planning ahead. Understand the importance of stocking a healthy pantry. Know how to shop the perimeter of the grocery store for the healthiest food choices. Although we stress the importance of choosing whole, unprocessed, real food and choosing food that is as close to its natural state as possible i.e. a whole apple, a whole avocado, a whole grain, a whole almond, this doesn’t mean that that you need to start stocking your shelves exclusively with organic items. However, there is a value to buying organic foods. Nor does it mean that you need to immediately eliminate all the packaged goods from your kitchen, although we will talk about why you should spend some time on pantry preparation. This session will help you recognize the benefits of planning ahead, help you understand the importance of stocking a healthy pantry so that you can make healthier food choices, and how to shop the perimeter of the grocery store for the healthiest food choices that won’t break the piggy bank.

Consider the following… When do you normally overeat? Are there certain times you make poor dietary choices? Ask the group how planning ahead might help. Brainstorm with the group When do they typically overeat? Are there certain times of the day that they overeat?

Why Plan? Avoid overeating Make healthier food choices Reduce spending Ask how many people do plan meals ahead. How do they plan ahead? Ask the group to brainstorm why they think planning ahead might improve their success. Many of us don’t plan our meals and then we end up in an alarm state, hungry and on the hunt. We have become a nation of drive-by eaters. Use MOVE! handout B20-Lose weight by Planning Ahead to develop the discussion

Where do you eat the majority of your meals? A healthy lifestyle involves making healthy food choices both at home and when dining out. What difficulties do you experience when you eat at home? What are your challenges when you eat out?

Making a Meal Plan Work in a Family What will you do if your family doesn’t like what you choose to eat? How will you deal with family and friends trying to convince you to eat just a “little” of something that you really don’t want? What if my family only wants to eat out and not cook? What if your family wants “real” food? It is important to have a family meeting and ask everyone for suggestions on how to eat healthier as a family. Be flexible, creative, and willing to try new things. Start small. Only change one recipe at a single meal. You may need to eat a separate meal if necessary, but always eat together. You can make a separate portion for yourself, limiting added fat and salt. If you are not the primary cook…offer to help with meal preparation. Real food is exactly what we are recommending. Choosing unprocessed, natural foods is as close to real as it gets.

Eating at Home Put food on a plate or in a bowl so you can see how much you are eating. Never eat out of the box or bag or can. Fix your plate in the kitchen and bring it to the table. Use smaller plates, bowls and glasses Sit at the table to eat Turn the television off See MOVE handout N05-Eating at Home Most of us tend to eat more than our body needs. We need to get in the habit of practicing portion control and mindful eating. Ask participants why they think these tips would work. Answers might include: When you eat out of the package you don’t know how much you have eaten. (PORTION CONTROL AND MINDFUL EATING) When you serve family style and have the bowls on the table, you are tempted to eat a second, third helping. (PORTION CONTROL) Using smaller plates, bowls, glasses make you think that you are eating more than if you put a smaller amount on a larger plate or in a larger bowl. (PORTION CONTROL) We tend to overeat when we are watching TV or working on the computer or talking on the phone. (MINDFUL EATING)

Before Planning Meals or Going to the Store Take an inventory Fridge Cupboards Pantry Write items down when you run out Have a pad of paper connected to a magnet on the fridge Create your list in the order that the store goes or categorize it.

Meal Planning Made Easy Make a list of foods you and your family like to eat Put the meals together Think about all the food groups– What is missing? Take inventory and make your grocery list Would you please pull out your homework from session # 3 with you inventory of foods that you have on-hand at home. Hand out 3x5 index cards. Ask participants to write down one entrée that their family typically eats. What healthy carb would compliment your entree? What vegetables go with that meal? Could you add a piece of fruit for dessert? What will you drink with your meal?

Eating Well on a Budget Shop when you’re not hungry Clip coupons Check weekly ads for bargains Compare store and generic brands Stretch costly meat dishes by adding lots of vegetables. Beans, peas, eggs, peanut butter and canned tuna are good protein sources. Shop the perimeter of the store Healthy eating does not have to be expensive. MOVE handout N06-Eating Well on a Budget provides tips for keeping your calories and budget in balance. Before you go to the grocery store, plan your meals for the week. Include meals like a stew, casserole, or stir-fry that “stretches” expensive items into more portions. Use less expensive protein sources like beans, peas, eggs, & peanut butter. Get the best price Check the local newspaper, online, and at the store for sales and coupons. Look for 10 for $10, 4 for $5, Buy One, Get One Free Ask about a loyalty card for extra savings at stores where you shop. Look for sales on meat and seafood (often the most expensive item on your list). Buy in Bulk It’s almost always cheaper to buy in bulk and then divide it up and freeze it. NOTE: There may be individuals in your groups that do not have the storage capacity to buy in bulk. They may be limited to the only freezer above their refrigerator. They may not have the money to purchase in bulk. In addition, individuals from very rural areas may have to travel a distance to the grocery store and therefore rely on convenient stores. They may not have a stove or refrigerator let alone crock pot, inside grills.

Navigating the Grocery Store Dairy Deli/Meats Canned Goods Canned Goods Frozen Items Frozen Foods Chips/Bread Beverages Cereal/Coffee Baking Items/ Condiments Pasta/Rice Snack Crackers Studies conducted by a variety of consumer agencies have repeatedly confirmed that the perimeter of the grocery store is filled with both the healthiest and the freshest food. Avoiding the center aisles will save you calories and may also save you money. Convenience Costs….go back to the basics Convenience foods like frozen dinners and pre-cut vegetables are more expensive. Take the time to prepare your own…and save! Produce =Fruits/Vegetables Bakery (Whole Grains) Deli/Meat Dairy Milk/Eggs/Cheese Frozen Section Produce Produce Produce 1 Checkout

Produce Section Buy a variety of colorful fruits and vegetables Buy fruit and vegetables that are in season Use your farmer’s markets Once you’ve picked up your shopping cart, enter the grocery store and head straight for the produce section. Produce is almost always located on the perimeter of the store and is a great place to start. If you load up your basket with fresh fruits and vegetables, you are less likely to succumb to the urge to put additional snack foods in your basket. For taste and price, stick with foods that are in season. While buying produce in a bag can be economical, quality of produce is sometimes difficult to assess. Pre-washed and cut up vegetables are convenient, but more costly. If you don’t want to pay for the convenience, choose produce that you can wash and cut yourself. Set aside time on the weekend to wash and cut the produce for the week ahead. Be familiar with the shelf life of fruits and vegetables and plan them into your meals Produce that should be eaten within 3 days of purchase includes most berries, lettuce, spinach Produce with longer shelf/storage life include apples, potatoes, carrots, onions, zucchini, kale, collard greens

Bakery Look for items made from whole grains Full of fiber Aim for at least 2 grams of fiber per slice of bread. Many large-chain grocery stores place a bakery next to the produce section. Purchasing fresh bread products from the bakery is a far better choice than the mass-produced bread products that may have hidden preservatives, high fructose corn syrup and other artificial ingredients. When purchasing bread products from the store’s bakery, consider purchasing 100% whole grain products. Wheat bread and whole wheat bread are not the same. Review ingredients on the label. If the first ingredient is ‘whole wheat flour’ then the product is whole grain. If the first ingredient is ‘wheat flour’ then this is white bread with food coloring. Look for items made from whole grains Full of fiber Buy discount breads and freeze half of it

Deli/Meats Choose lean cuts Watch the sodium content Choose plain meats and season yourself Another mainstay of a grocery store’s perimeter is the fresh meat section. Meat can be costly for the pocketbook and for health. The tastiest cuts of meat tend to be the highest in fat and the type of fat is saturated or heart-damaging. You don’t have to cut meat completely out of your diet, but limit your portions and choose leaner cuts with the words “round” and “loin.” Don’t eat more than the size of your palm at one sitting. Don’t char meat or heat at high temperatures. As you start to add more fruits and vegetables, beans, and whole grains into your eating plan, you will gradually start to decrease the amount of meat you eat. The money you save on buying less meat can be used to buy more produce. When selecting meat, look at the label to help you determine the percent fat. The top number is the percent lean; the bottom number is the percent fat. For example 80/20 meat is 80% lean and 20% fat; 90/10 is 90% lean and 10% fat. Marbling is the fat that is in the fattier cuts of beef. It is white and looks like it is swirled into the meat. Meat that is heavily marbled is high in fat. Fat on the outside of beef is easily trimmed. Fish is considered the healthiest of protein. Aim for 2 servings per week.. (Canned fish in water such as tuna or salmon offer health benefits and are more economical than fresh fish.) Limit canned tuna to a couple of times/week due to mercury content. Chicken and turkey without the skin are lean choices of meat. Use ground turkey breast in place of ground beef. Be sure and look for turkey breast and not just ground turkey. Ground turkey may include the skin and dark meat so it is higher in fat content. Bacon and sausage are high in fat and sodium and nitrates.

Dairy Choose lower-fat dairy products lower-fat milk (including soy or nut milk) lower-fat “light” yogurt and pudding lower-fat natural cheeses (mozzarella, feta, provolone, goat, parmesan) low-fat cottage cheese As your grocery store perimeter shopping experience comes to a close, you will find yourself in the dairy department. Milk, butter, yogurt and even fruit juice can be found here. Organic products are always a good choice; dairy products without added hormones or antibiotics taste better than their non-organic counterparts. Milk –all milk is fortified with Vitamin D. Like meat, dairy has saturated fat and cholesterol. Watch serving sizes of dairy. Aim for 2-3 serving of lower-fat milk, yogurt, or cheese per day. 1% and skim milk give you the same nutrition as whole milk, but with less fat and calories. If you currently drink whole milk, try switching to 2% milk and then 1%. Yogurts- check labels; many yogurts have added sugar. Look at total carbs for blood sugar control and healthy weight management. Greek yogurt is a higher protein yogurt Cheese- watch portion sizes; choose 2% when possible. White cheeses (such as mozzarella) tend to be lower in fat than yellow cheeses. If you don’t tolerate dairy, make sure to get calcium and magnesium in your diet.

Freezer Section Frozen Produce Fruit (choose “no sugar added”) Vegetables (avoid added sauces) Fruit Juices- Limit to 4 ounces/day. Choose 100% fruit juice, no sugar added Frozen concentrates are a good choice because they are often cheaper. Now you will head down a few aisles. Frozen fruits and vegetables are always in season. Frozen fruits and vegetables are just as nutritious as fresh produce. In fact, during off seasons, these foods are picked at their peak ripeness before being processed and may be more nutritious than their fresh off-season counterparts. Remember you will be more satisfied eating a whole piece of fruit versus the juice. Liquid calories are a sneaky way of getting more than you think. Limit your juice to 4 ounces or ½ cup per day.

Pasta/Rice/Cereals Choose whole wheat pasta Choose brown rice Choose fiber-rich cereals When choosing Pastas, Rice and Cereals aim for whole grain. They are more filling and take longer for your body to process than refined and processed products. Choose whole wheat pasta or brown rice again because they are higher in fiber. Remember box mixes are more expensive and you will probably get more sodium per serving. Oatmeal is an economical choice especially when buying in bulk, or large containers versus the single serving packet. instant rice and oatmeal or grits will cost you more than if you were to make it from scratch. With the exception of steel cut oats, all cook quickly on the stove and about the same time in the microwave. Look for cereals with 3 grams of fiber per serving.

Look for “Whole Grain” as a Leading Ingredient Finding Whole Grains Does the Nutrition Facts Label tell the whole story? You need to read the Ingredient list to identify what is actually in the food item. If you are trying to choose whole grains, make sure whole grain is the first ingredient. If you are concerned with trans fats, look for the word “hydrogenated” as a clue. If you can’t pronounce it…don’t eat it. Look for “Whole Grain” as a Leading Ingredient

Canned Goods Choose low sodium, whenever possible Wash off additional sodium after opening Choose fruits that are packed in water or 100% fruit juice Choose canned fish packed in water Fruit and vegetables that are canned or frozen are at the peak of freshness. Canned vegetables are higher in sodium content than fresh or frozen. Limit canned vegetables to a small amount. Fresh or frozen is best. Canned fruits can contain added sugar. Choose fruits packed in their own juices and avoid those canned in any “syrups” even light syrups. Canned beans, although higher in sodium, are high in the type of fiber that can lower your cholesterol, triglycerides, and blood sugar. They are good sources of protein and good buys. Remember to rinse the beans first to lower the amount of sodium you are getting. Peanut butter or other nut butters are another staple for your pantry. The type of fat they have will help raise you good cholesterol while lowering your bad and are an economical source of protein.

Nutrient claims on labels Additional information to help consumers identify healthier options (regulated by FDA and USDA). Caution: what appears to be a better choice may not always be the case. Especially some “fat free” or “sugar-free” cookies. Rule of Thumb: Always double check the numbers on the “Nutrition Facts” panel. See MOVE handout N23-Nutrient Label Claims Nutrient Claims are additional information to help consumers identify healthier options. However, be careful because what appears to be a better choice may not always be. Especially some “fat free” or “sugar-free” cookies. If the item is fat-free it is probably higher in sugar and if it is sugar-free it is higher in fat. It has to taste good or it won’t sell.

Nutrient claims on labels Reduced: Contains 25% less of that nutrient compared to a similar food. Ex: “Reduced calorie” “Reduced fat” “Reduced sodium” Light or Lite: 1/3 fewer calories or 50% less fat or 50% less sodium compared to a similar food. Let’s take chicken noodle soup as an example. The label states that 1 cup of soup has 990 mg sodium/cup and is 110 calories If you choose a Reduced Sodium Chicken Noodle Soup then it will have 25% less sodium than the regular soup which means it still has 743 mg or 50% DV. When you choose a light soup, then it might have 1/3 fewer calories or 50% of the original sodium or 50% of the original calorie. Something to watch out for is if the term light is referring to color of the food like “light” brown sugar.

How often do you eat out? Why do you eat out? What kinds of restaurants do you choose? When you eat out do you choose healthy food options? Do you stay within your calorie budget? Are your portions larger? Do you spend more money on food eating out? Ask participants how often they eat out? Have them discuss why they eat out and what kinds of restaurants they choose. How could you use planning ahead to make healthier choices at the restaurants? Identify nutrition information about the foods you usually eat www.calorieking.com or use restaurant websites Calorie King book….Calorie, Fat & Carbohydrate Counter Although it is easier to eat healthy when preparing your own meals, there are times that you will want to or need to eat out. The idea is to eat out in moderation because most restaurant meals are higher in bad fats, sodium, and calories.

Restaurant Tips Choose restaurants you know will have healthy options. You don’t have to eat it all. Take ½ home for another meal or order a child-sized portion. Choose a clear broth soup or tomato-based soup to start your meal. Ask for your dressing on the side. Make ½ your plate colorful vegetables even when eating out. Ask the server not to bring complimentary breads and chips. Share a dessert – for special occasions. See MOVE handout N25-Restaurant Tips Choose restaurants that you know have healthier options. Check out websites and look at nutrition info before you go. Don’t be afraid to ask how it is prepared. Eat slowly. Take time to savor the food’s flavor.

Fast-Food Alternatives (Occasionally) Skip the meal deals and size upgrades Choose a child-sized hamburger and add lettuce, tomato, and onion Drink water or low-fat or fat-free milk instead of whole milk, fruit drinks, or a soft drink. Order a side salad with low-fat or fat-free dressing instead of fries. Thin-crust vegetable pizza with a side salad has half the amount the carbs. Order a small baked potato with salsa instead of mashed potatoes. See MOVE handout NO7-Fast Food Alternatives. What one alternative would you be willing to make? Calories really add up when you get the larger size sandwiches, fried foods, and soft drinks. If you order water with your meal versus a drink, you could save $2.50 per meal. If you ate lunch out 5 days/week this could save you $12.50/week or $650.00/year.

Special Occasions Be prepared Don’t deny yourself Fill up on protein, fruits and vegetables before eating the other foods. Move away from the buffet table. Chew gum or hold a low-calorie drink. Focus on the people and conversation. Food is part of celebrations and you should not be punished or feel deprived when everyone else is enjoying themselves. You are allowed to celebrate special occasions. Before you go to a special event, eat a healthy snack so that you are less hungry. Limit your portions and choose only those “special” foods that you really enjoy. Before you start filling your plate, check out all the selections and decide which you will chose. Focus on the people and the conversation. Move away from the food buffet after you have your food so that you aren’t tempted to graze. Chew gum or have a mint. Keep a glass of low-calorie drink in your hand. It’s hard to overeat if your hands are busy. If the only way you can handle the temptation is to avoid it, then don’t go or go after the meal just for the conversation.

Summary: Lose Weight By Planning Ahead Set your goals in advance Plan your menus for the week in advance Go to the grocery store with a list and stick to it! Choose restaurants with healthy options or at least know the facts about what you are eating.

Physical Activity Break Stability and Balance are affected by your body’s core strength. They can be improved by doing core exercises that focus on the area around the center of your body. A strong core helps combat poor posture and low back pain as well as preventing falls. See MOVE handout P37-Understanding your Core. Have participants locate the transversus abdominis by coughing once. The muscle you feel contracting is the muscle you are going to focus on. Keep this muscle contracted while doing each of these exercises Remind participants to work within their own limitations only doing what they feel is safe for them. Demonstrate each of these to the group and have them practice each exercise asking questions.

Homework Week # 4 Continue keeping food and activity logs. Record the number of hours you sleep “uninterrupted” for the next week on the bottom of your Food and Activity Log. Next week we will talk about how lack of sleep can lead to excess weight and what you can do to improve your sleep habits to help you manage your weight and other chronic conditions. Continue keeping food and activity logs. In addition to everything you have been tracking (food choice, amount, time of meals, Hunger/Fullness ratings, mindful eating, healthy whole foods). Think about if you are practicing portion control? What does that mean to you?

QUESTIONS ?