1. Hailey Rowe Burns Recreation Center Loyola Marymount University
Family Healthy Eating
Hailey Rowe
Burns Recreation Center
Loyola Marymount University

2. Nutrition 101 Balanced diet
What should you be feeding yourself and your kids?
Food labels
Final thoughts
Why healthy eating?
Prevent chronic disease
Healthy immune system
Reach or maintain a healthy weight
Nutrient deficiencies
Feel better

3. Balanced Diet For Women
Carbs
Protein
Fats
Why carbs: fiber
Why Protein
Why fats
Serving sizes
Wanna be on the higher end of fiber; 15 grams per 3 meals a day
Tool: Use myfitpal to track
25-40 grams of fiber per day
About 15 grams per meal
60-90 grams of protein per day
20-30 grams of protein per meal
Lots of healthy fats
Avocados, Nuts (raw)
Cooking: Coconut oil, ghee
Cold pressed extra virgin olive oil
Grass-fed butter
Fatty fish
Egg yolks

4. Balanced Meals 25-40 grams of fiber per day About 15 grams per meal
60-90 grams of protein per day
20-30 grams of protein per meal
Lots of healthy fats throughout the day
Avocados, Nuts (raw)
Cooking: Coconut oil, ghee
Grass-fed butter
Fatty fish
Egg yolks

6. Breakfast
Fiber: Avocado (10 g), 2 cups of Spinach (2-3 g), Red Bell Pepper (2-3 g)
Protein: 3-4 Eggs (18-24 g)
Fat: 1 tablespoon of coconut oil to cook the eggs
On-the-go
Fiber: 2 cups strawberries (6 g), 1 cup of raspberries (8 g)
Protein: 1 cup of full-fat unsweetened Greek Yogurt (18 g); Add cinnamon
Fat: handful of nuts

7. Lunch
Fiber: 4 cups of Romaine lettuce (4 g), 1 cup of carrots (8 g), 3 tablespoons of hummus (3 g)
Protein: Turkey patty (20 g)
Fat: Avocado or 1 tbsp of olive oil
On-the-go
Fiber: Apple (4 g), Whole grain piece of bread (12 g)
Protein/Fat: 4 tablespoons (2 servings) of almond butter, add cinnamon

8. Dinner
Fiber: Baked Sweet potato (4 g), 2 cups of green beans (7 g), ½ cup of quinoa or brown rice (6 g)
Protein: meat of your choice or fish like Tilapia (23 g), Salmon (17 g)
Fat: 1-2 tablespoons of butter (not margarine)
On-the-go
Fiber: 10 stalks of celery (6 g), 1 cup raspberries (8 g)
Protein: 1/2-1 cup of cottage cheese (14 g) or 3 hard-boiled eggs
Fat: Almond butter for the celery or guacamole for the eggs

9. Snacks
Veggie/berry smoothies Bake kale chips Nuts/Trail mix (Try to avoid hydrogenated oils & added sugar) Popcorn (popped in coconut oil) Hard-boiled eggs Veggies & hummus
Whole grain toast with avocado and olive oil
Fruit (pear, apple, grapefruit, grapes, or other) and nuts
Mary’s gone crackers
70%-100% cacao dark chocolate
Edamame
Quest bar (Only the flavors with no sucralose)
Cheese
NOJUICE FOR KIDS

10. Reading Food Labels
If you are concerned about your intake of sugars, especially added sugars, make sure that they are not one of the first two or three ingredients listed. Some other NAMES FOR ADDED SUGARS INCLUDE: corn syrup, high-fructose corn syrup, fruit juice concentrate, maltose, dextrose, sucrose, honey, and maple syrup.
Sodium less than 2300 mg

11. Final Thoughts Start small.
Mix new, healthy foods with favorite foods.
Plan.
Enjoy!
Start small with self and kid: Some research suggests that kids need to taste a new food at lease 10 times before they start to like something. Adults may need to taste it up to 7-10 times too. Pick one meal at a time to improve for a month.
Start introducing your kids to veggies first by putting kale on their pizza for example, or mixing sweet potatoes in with their mashed potatoes. Then eventually they can transition to the new thing.
Plan: some people like to do all their cooking for the week on a weekend day so they don’t have to make hard decisions on what to eat every day. When healthy eating is not accessible you’re likely to go for the unhealthy stuff. Moderation is okay but try to stock up your kitchen with healthy food.
Enjoy all the colors of the rainbow in your foods; how it FEELS to feel full and satisfied, etc. Enjoy a farmers market with your kid, or let them pick out their favorite fruit. Involve them in the cooking process. Never force but make them feel important and involved.

12. Eating Out on a Healthful Diet
Tips for restaurant meals include:
Avoid breaded or fried foods
Order salad (w/ dressing on the side) instead of soup
Ask for steamed vegetables
Substitute vegetables for potatoes or rice
Avoid cream sauces or cheese sauces
Order small portions (such as appetizers)

13. Dietary Guidelines Maintain body weight in a healthy range
To manage body weight and prevent weight gain, engage in 60 min of moderate to vigorous physical activity on most days of the week
Dietary Guidelines for Americans
Maintain body weight in a healthy range
30 min/day of moderate physical activity
Eat sufficient amounts of fruits and vegetables
Choose high fiber foods
Avoid TRANS fats (hydrogenated cottonseed oil, vegetable oil, etc.)
Consume < 2300 mg of sodium
If you drink alcohol, do so moderately
To sustain weight loss, participate in min of moderate physical activity on a daily basis

14. Resources American Dietetics Association: http://www.eatright.org USDA
Nutrition Data