NUTRITION AND FITNESS: TIPS FOR A HEALTHY LIFESTYLEKelly Niemaszyk, MS, MPH, RD, LDNClinical DietitianMaggie Morrissy, MSEd, CEP, CIFTLead 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 muffins Celery sticks

Brown Rice cakes Greek yogurt Banana

Whole grain cereal Fresh fruit Rice cakes

High fiber granola bars

Raw vegetables Apples

Natural peanut butter

Low-fat cheese Whole grain crackers

Serving of nuts Milk, Water Unsalted pretzels

 Water Salad 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