WEEK 1 GOAL SETTING & NUTRITION 101. with your Supermarket Registered Dietitian

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1 WEEK 1 GOAL SETTING & NUTRITION 101 with your Supermarket Registered Dietitian

2 Welcome to Week 1! We are excited you have decided to join us on this wellness journey! Please note that you should consult with the appropriate healthcare professional should you have a condition that warrants medical attention or advice and support.

3 Weight Maintenance Program Outline Week 1: Goal Setting and Nutrition 101 Week 2: MyPlate, Label Reading, Fad Diets Week 3: Portion Distortion Week 4: Physical Activity Week 5: Grocery Shopping Tips Week 6: Mindful Eating Week 7: Beverages Week 8: Eating Out

4 Goal Setting

5 Wellness Vision A wellness vision is your statement of the person you are at your highest level of wellbeing. Spend some time creating a picture about what is really important to you, and document how you are looking, feeling, and acting when you are at the top of your wellness game. At my highest level of wellbeing, I My values/motivators: What do you value most about your life? What makes this vision really important to you? Using a scale from 0-10, with 10 being very confident, where would you say you are now?

6 Wellness Vision What strengths can you engage to assist in reaching your vision? What challenges do you face when reaching your wellness goals? Examples: Lack of time, resources, motivation, etc... For each challenge you listed above, brainstorm at least one thing you may do to address it.

7 SMART Goals Specific Measurable Actionable Realistic Time-dependent Example: I will eat 3 servings of fruits & vegetables each day this week during meals and snacks.

8 Nutrition 101

9 Six Classes of Nutrients Carbohydrates Protein Fat Vitamins Minerals Water

10

11 Carbohydrates: Not All Are Created Equal Good-For-You Fruits Veggies Starchy Veggies Beans/Legumes Unrefined grains Whole grains Dairy Want to Limit Sugary drinks Soda, Sweetened tea, energy drinks Refined grains White pasta White bread White rice Sweets Cakes, cookies, candy, etc.

12 Protein: Get A Variety of Sources! Animal-Based Eggs Lean Chicken Lean Beef Lean Pork Fish Milk Cheese Yogurt Plant-Based Whole grains Cereal Nuts Nut butters Beans/legumes Tofu

13 Fat

14 Vitamins & Minerals: Food First! It is important to focus on food for your vitamins and minerals, as food not only includes these beneficial nutrients, but also has fiber, antioxidants, protein, healthy fats, and good-for-you carbohydrates! All of these work together to promote health, something you don t get from just taking a supplement. Also, for the most part, you can get all of the vitamins and minerals you need if you choose better-for-you foods! Fun fact: Did you know Vitamin C is water-soluble? What does that mean? It means that whenever you intake over what you need (i.e. those 1000% of your daily need supplements), you essentially urinate out. That s expensive urine!

15 Vitamins: Food First!

16 Minerals: Food First!

17 Water: The Foundation of Life Daily Intake Recommendations: 13 cups for men 9 cups for women Did you know coffee can be included in your total daily water intake? Just don t drink 9 cups each day!

18 Week 1 Challenge Fill out your Wellness Vision and set 1-2 goals for these next 8 weeks. If you want, feel free to share your goals with me!

19 Week 1 Quiz Questions 1. What types are fat are considered saturated and ones that you want to limit. a) Partially hydrogenated oils, fried foods, some baked goods, stick margarine. b) Beef, pork, & chicken fat, butter, tropical oils, cheeses c) Canola oil, fatty fish, avocados, nuts and seeds 2. What food provides 100% of the daily value of Vitamin D that the average person needs? a) 1 cup of oatmeal b) 1/2 cup of Greek yogurt c) 3 ounces sockeye salmon 3. T or F. Starchy vegetables are a carbohydrate you want to limit in your diet. False 4. Which of these is not considered a source of protein? a) Whole grains b) Broccoli c) Beans 5. Which is true about fatty fish? a) Can lower bad cholesterol levels b) Can increase risk of type 2 diabetes c) Can lower good cholesterol levels

20 Questions? Please feel free to contact Emily at: OR

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