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Teacher Well-Being2013 UA Nutrition Network
Nancy Rogers, MS, RD, CWWSCoordinator
Employee Wellness and Health PromotionUA Life & Work Connections
Work Home
Your Well-Being
WORK HOME
Effective Work-Life Balance
Your Well-Being
Take a whole person, integrated approach to wellness◦Physical◦Mental ◦Emotional◦Spiritual
Including the components of work and outside life experiences.
Physical Well-BeingNutritionPhysical Activity Quit Tobacco
Research-based NutritionFocus on simple, whole foodsGuidelines
◦Choosemyplate.gov ◦Mediterranean Diet pattern◦DASH Diet
Why Optimal Nutrition ???Achieve weight management
goalsLowers risk for heart disease,
high blood pressure, diabetes, certain cancers
Helps handle stress and depression
Maximizes energyHealthy eating is
important for any age
Basic ConceptsVegetables, fruit, beans, whole
grains, fish, lean meats, and low fat dairy
Fresh, seasonal foods rather than highly processed items
Limited high fat animal products and sugars
Leisurely dining Regular physical activity
Eat Lots of Vegetables
Half your plate with Vegetables
Eat lots of fruit
Lean Meat Portions smallConsider other sources of protein
◦Beans◦Nuts◦Hummus◦Yogurt◦Cheeses◦eggs
Eat fish / seafood twice a weekInclude sources of omega-3’s: Tuna, sardines, herring, salmon
Include seafood: Clams, mussels, crab, shrimp
Cook Vegetarian
Build around beans!Use herbs and spices
Use Healthier FatsExtra virgin olive, canola, peanut
oilsNutsPeanutsOlivesAvocado
Avoid Trans Fats
Hydrogenated vegetable shortening French fries, doughnuts, baked goods
including pastries, pie crusts, biscuits, pizza dough, cookies, crackers, flour tortillas
Stick margarines and shortenings.
Enjoy low fat dairy productsSmall amounts of cheesesLow or nonfat yogurts, plainSkim or 1% milk
For dessert, consider fruitIn season, canned, frozen or
driedFigs, dates, pomegranates,
apples with cinnamon, melons, grapes, berries
Save sweets for special occasions
What’s the Difference?
Typical Meal◦ Large meat portion◦ Heavy on saturated
fat and salt◦ Heavy on the sugar
“My plate” Meal◦ Large veggie portion◦ Small meat portion◦ Olive oil or nuts◦ Fruit /spices
Over - AllA variety of foods, predominately
plant based – whole grains, veggies, beans
Low in sugarModerate in saltLow in saturated fat
Nutrition for childrenchoosemyplate.gov
Cups of fruit a day?◦ 4-8 yrs = 1 to 1 ½ cups◦ 9-13 yrs = 1 ½ cups◦ Adults = 2 cups
Cups of Vegetables a day?◦ 4-8 yrs = 1 ½ cups◦ 9-13 yrs boys = 2 ½ cups◦ 9-13 yrs girls = 2 cups◦ Adults = 3cups
◦ Include dark green, red and orange, beans and peas, starchy veges and other types each week
Nutrition for childrenchoosemyplate.gov
Whole grains – at least halfMilk and Dairy – 1% or nonfat
Easy Breakfasts
Whole grain, 1% milk and fruit
Plain yogurt and fruitHard cooked egg
and whole grain toast
Quick Breakfasts – How to make it better?
Smart healthy Lunches
Fill ¼ with starchy vegetables or whole grains
Fill ¼ with lean protein foods
Fill ½ plate with vegetables and fruit
Quick Lunch
PB and honey sandwich, ww bread
Carrot sticksCup of low fat
yogurtFresh berries
Quick Lunch
Mashed pinto beansMozzarella cheese, gratedWW flour or corn tortillasFresh salsa (chopped tomato,
cilantro, chile, green onions)Crisp apple
Quick lunch
Tin of sardines or herring
Whole grain bread or crackers
Red and green pepper slices
Apple, pear or orange
Square of dark chocolate
Quick lunch
Hard cooked eggsWhole grain breadTomato slices and
romaine lettuce leaves
Make a sandwich, or a salad.
Sliced Mango
Meal Planning and Shopping
Plan out what you want to makeShop from a listKeep a healthy pantryFresh things last 4-5 daysBack-up of canned,
frozen or driedMake extra and freezeCook double of staple
for another meal
Healthy Recipeshttp://lifework.arizona.edu/wsw/ www.oldwayspt.org http://americanbean.org/http://
www.fruitsandveggiesmatter.gov/month/beans.html
http://www.choosemyplate.gov/ http://www.eatwellbewell.org/
recipes
Lifestyle Concepts
Food means more than nutrients◦Meals with friends and family
Attitude towards food
◦Elements of connecting with the earth
◦Elements of nourishing those you love
Attitude towards exerciseElements of working with not
against your unique bodyElements of fun and playfulness
35
Anti-activity excuses
◦Exercise is for young slim people◦I’ll get injured◦Exercise will make me hungry◦I’d look silly in skimpy leotards◦At my size, I’m too self-conscious◦I don’t have time◦I’m too tired◦It’s too hot / cold / dry / rainy / windy….
Thin for Life by Anne M. Fletcher, MS, RD
Lifestyle Concepts: Be active!
Physical activity is not an option – Plan it in!◦Aerobic exercises◦Strength exercises ◦Stretching most days◦Balance
How Much Physical Activity?Choose myplate.gov
Kids and Teens - 60 minutes each day◦Moderate to vigorous level◦Vigorous 3 days a week◦Strength exercises 3 days a week
(climbing)◦Bone-strengthening 3 days a week
(jumping)
How Much Physical Activity?Choose myplate.gov
Adults ◦Aerobic: 2 hours 30 minutes a
week of moderate level or 1 hour 15 minutes of vigorous
◦Spread out the aerobic exercise over 3 days, at least 10 minutes a time
◦Strength exercises 2 times a week
39
Physical Activity: Working it in
Make physical activity part of your planned events
Establish physical activity patterns - NOW!
If it’s not written in, it won’t get done….
Don’t wait for perfection – just begin!
Your Well-BeingBe mindful of what you eatSchedule in planning for foods
and physical activity dailyRemember work – life balanceTake time to play, sleep, laugh!Short breaks to breathe / refresh
Questions ???