NUTRITION AND FITNESS: TIPS FOR A HEALTHY LIFESTYLE Kelly Niemaszyk, MS, MPH, RD, LDN Clinical Dietitian Maggie Morrissy, MSEd, CEP, CIFT Lead Exercise Physiologist

TODAY’S PRESENTATION  The Plate Method of Eating  Tips for Planning Ahead for Meals  Mindful Eating  Including Exercise in Your Routine  Identifying and Overcoming Barriers to Exercise  Tips for Goal Setting

HEALTHY EATING BASICS

HEALTHY EATING IN 3 WORDS  Balance  Variety  Moderation

CHOOSE MY PLATE PROGRAM, CONT’D.  Aim of Choose My Plate is to get healthy, balanced diet  Outlines what your plate should look like How much of the plate is fruits/vegetables? How much of the plate is protein? How much of the plate is grains?  Emphasizes portion control

FRUITS  Fresh fruit is available year-round  Buying fruit in season saves money! Strawberries in July vs. December?  When fruits are out of season, go with frozen  When choosing canned, look for fruit canned in juice or extra light syrup

VEGETABLES  Vegetables can be a part of any meal Broccoli and tomato omelet  Vegetables served with meals can be hot (cooked) or cold (salads)  When buying frozen, look for those without sauces or cheeses  When buying canned, look for those without added salt

GRAINS  Aim to make half your grains whole!  Whole grain examples: Brown rice Whole wheat pasta 100% whole wheat bread Whole grain cereal Oatmeal Barley Other ideas?

PROTEIN  Can be meat-based or plant-based  For meat-based proteins: Stick with lean meats Remove skin from chicken or turkey Remove excess fat from beef or pork  For plant based proteins: Choose nuts, beans, soy, or other products Combine with grains to make a complete protein

DAIRY  Choose low-fat or fat free dairy  Milk, yogurt, and cottage cheese are the best choices  Cheese should be eaten in moderation

BULKING UP ON FRUITS AND VEGGIES

WAYS TO ADD MORE FRUITS AND VEGETABLES  Breakfast Try a smoothie Use fruit as a sauce on French toast Add extra vegetables to an omelet Add fruit to oatmeal  Lunch Make a vegetable wrap Try crunchy vegetables instead of chips Put extra vegetables or fruits in a sandwich Enjoy a cup of vegetable soup

WAYS TO ADD MORE FRUITS AND VEGETABLES  Afternoon Snack Place colorful, ready-to-eat fruit where everyone can grab it Keep cut vegetables ready in the refrigerator  Dinner Top a baked potato with broccoli and cheese or beans and salsa Add vegetables to lasagna, meat loaf, mashed potatoes, pasta sauce, and rice dishes Make your main dish a large salad with dark, leafy greens Use lots of veggies and a little less cheese on pizza

WAYS TO ADD MORE FRUITS AND VEGETABLES  Dessert Slice a banana and top with ice cream or frozen yogurt Make kabobs with pineapple, peaches, and bananas and other fruits

MEAL PLANNING AND QUICK TIPS

PLAN AHEAD FOR SUCCESS  Keep a running grocery list  Try planning a menu for the week  Incorporate leftovers from one meal into another  Use the slow cooker or prepare freezer meals ahead

WEEKLY MENU PLANNING  Templates available to help!

SLOW COOKER MEALS  Nice to have hot meals ready when you get home  Require minimal preparation and stand-by cooking time  Can be made very healthy, as you control what goes in  Whole websites dedicated to “freezer to slow cooker” meals

EATING ON THE RUN  Often hard to make healthy choices when you’re busy  Try to keep healthy snacks handy in your bag Fruit Nuts (lightly salted or unsalted) Snack bars  Look for bars with:  > 6 grams protein  > 4 grams fiber  < 10 grams sugar Other ideas?

PICKING HEALTHIER RESTAURANT CHOICES  Best to try to eat at home, but if you’re on the run, can still make healthy choices  Look for these words: Baked Roasted Grilled Broiled  Try to avoid these words: Fried Sautéed

MINDFUL EATING Store in your desk Store in the lunchroom fridge (from the Sprout Café)On the Road Whole grain crackers Multi-grain Bagels / Bread Baby carrots Dried fruit / Canned fruit Bran muffinsCelery sticks Brown Rice cakesGreek yogurtBanana Whole grain cerealFresh fruitRice cakes High fiber granola bars Raw vegetables Apples Natural peanut butter Low-fat cheeseWhole grain crackers Serving of nutsMilk, WaterUnsalted pretzels WaterSalad greens Water  What are some tips for snacks to keep at work?  A heightened awareness and conscious appreciation of each bite of food that passes your lips-the flavors as well as the feelings they evoke  Eat with your non-dominant hand and you can reduce what you eat by 30%  Read all the labels all the time