Healthy Life Toolkit

Transcription

1 Healthy Life Toolkit The information in this packet will help guide you to living a healthier lifestyle and reaching or keeping a healthy weight. Contents: 1. Eat Throughout the Day 2. Balance What You Eat 3. Portions Can Help 4. Quick Meal or Snack 5. SMART Goals

2 Eat Throughout the Day To achieve a healthy weight, it is very important to avoid going long periods of time without eating. When we go a long time without eating, our blood sugar drops and we get very hungry. When we are ready to eat, we often overeat unhealthy foods. Eating at least three times per day can help prevent overeating unhealthy foods. Aim to eat sometime in the morning, middle of the day, and in the evening. Set Yourself Up For Success: Pack lunch and healthy snacks the night before Plan meals and meal times Start every morning with breakfast Cook healthy dinners with family Make personal goals

3 Balance What You Eat Make sure protein is at every meal Measure and limit starch Increase your fruits and vegetables Choose healthy fats such as plant oils, nuts and seeds

4 Balance What You Eat Find your healthy eating style and maintain it for a lifetime Make half your plate fruits and vegetables: vary your veggies Make half your plate fruits and vegetables: focus on whole fruits Make half your grains whole grains Move to low-fat or fat-free milk or yogurt Foods Vary your protein routine Make small changes

5 Portions Can Help Rice Pasta Fruit Veggies Meat Fish Chicken Nuts

6 Quick Meal or Snack Snacks can fit into a healthy eating plan and provide an energy boost between meals, if they re planned right Snacks for people who are less active should be 200 calories or less. To fuel more active teens and adults, snacks can contain 200 to 300 calories per serving Snacking only when you re hungry: Eating out of boredom or for emotional reasons can lead to weight gain. Rate your hunger before reaching for a snack and avoid mindless eating Having snacks planned and portioned out ahead of time. Fixing snacks in advance, like washed and cut-up fruits and vegetables, air-popped popcorn, and low-fat cheese, can save time later on Practicing food safety. Keep perishable foods refrigerated or in a cooler bag with ice packs to help reduce the risk of food

7 Make SMART GOALS S Specific What will be accomplished? What actions will you M Measurable take? What data will measure the goal? (How much? How well? A Achievable Is the goal doable? Do you have the necessary skills and resources? R Relevant How does the goal align with broader goals? Why is the result important? T Time-Bound What is the time frame for accomplishing the goal? 1. 2.

8 DATE: TIME/MEAL FOOD ITEM AMOUNT CALORIES NOTES Sample: 12/14/17 6:45am English Muffin :45am Peanut butter 2 tablespoons 220 Ate with English muffin

9 DATE: TIME/MEAL FOOD ITEM AMOUNT CALORIES NOTES Sample: 12/14/17 6:45am English Muffin :45am Peanut butter 2 tablespoons 220 Ate with English muffin

10 DATE: TIME/MEAL FOOD ITEM AMOUNT CALORIES NOTES Sample: 12/14/17 6:45am English Muffin :45am Peanut butter 2 tablespoons 220 Ate with English muffin

11 DATE: TIME/MEAL FOOD ITEM AMOUNT CALORIES NOTES Sample: 12/14/17 6:45am English Muffin :45am Peanut butter 2 tablespoons 220 Ate with English muffin

12 Resources for Material Development: Healthy Weight & Healthy Eating: Physical Activity: