Smarter Lunches & Healthy Snacking/Beverages

Transcription

1 Smarter Lunches & Healthy Snacking/Beverages

2 SMARTER LUNCHES GOAL Brown Bag Lunches: The benefits of brown bagging Tips to make brown bagging easier Ideas to kick your lunch up a notch Choose healthier options for snacks on-the-go Dining Out: Identify menu items that are lower in fat, sugar, and sodium, or higher in fiber Choose healthy portion sizes when dining out Request menu items served in a manner that meets your personal health goals.

3 p According to the National Restaurant Association Almost 60% of individuals eat lunch out once a week Close to one quarter eat lunch out 5 or more times a week The typical person (age 8 and older) consumes about 218 meals away from home in a year. Fast Food Restaurants report that businessmen and women are important to their business.

4 Benefits of Brown Bagging #1 Health #2 Time #3 Money

5 Health Compare a typical fast food lunch Less fat and calories More control over portion sizes Better choices

6 Time Travel time to go get food Have time for yourself Have time to walk or just recharge

7 Money Eating out is EXPENSIVE Average cost per meal is $7 Do the math! $7 once a week = $28 a month $7 every day for a month = $210 a month

8 Brown Bagging Tips Plan ahead Pack the night before Remember it Keep the right temperature Watch the nutrition facts Freeze some items

9 Plan Ahead Have a lunch pattern Carbohydrate Protein Fruit Vegetable Small treat (K.I.S.S.)

10 Choose MyPlate

11 Pack the night before Pre-package Make sure you have everything Keep a list Check out convenience packs

12 Don t Forget It!!! Have a set reminder Note Ribbon or string Alarm Electronic reminder

13 Watch the Temperature Keep cold foods cold Keep hot foods hot Use cold packs or thermos containers Check if your workplace has a fridge or microwave to use

14 Read the Nutrition Facts Check the Nutrition Facts Label for Calories Fat Sodium Serving size

15 Freeze Some Items Sandwich bread Water bottle or juice box Small treats

16 Kick It Up Take leftovers Try different breads Don t forget salads and soups Use reusable containers

17 Use Leftovers Plan ahead when preparing meals at home Prepare extra Take a serving or two out before serving the meal

18 Try Different Breads Whole Wheat Breads Multi-grain buns Pita bread Wraps

19 Take Salads and Soups Greens are great Watch the dressing Use a thermos for soups Lots of soup choices

20 Reusable containers The disposables have a place Invest in a thermal lunch bag Check out lunch containers Look for different types

21 According to the Food and Drug Administration, Americans Spend about 46% of their food budget on food prepared away from home Eat 32% of their calories from restaurant or takeout foods Supersized portions, added salt and sugar, thick sauces, deep-fried preparation methods, and rich desserts tempt diners to add calories.

22 What do you do to make wise choices when dining out?

23 Choose MyPlate

24 Fill Half Your Plate with Fruits and Veggies

25 Make at least Half of Your Grains Whole

26 Switch to Skim or 1% Milk Whole 2% 1% Fat-free 165 calories 125 calories 100 calories 85 calories Calories saved

27 Vary Your Protein Food Choices

28 Cut Back on Fats, Sugars, and Salt Limit foods high in sodium, added sugars, and refined grains

29 Don t Fall Victim to Portion Distortion 1 cup = Baseball ¾ cup = Tennis Ball ½ cup = Computer Mouse ¼ cup = Egg 3 oz = Deck of Cards 2 tablespoons = Ping Pong Ball

30 Hold Off the Health Halo Effect Researchers have shown that people who eat lunch at a healthy submarine sandwich shop tend to eat 111 calories more than those who eat at a fast food burger restaurant People who think they sacrificed by eating the healthier meal reward themselves with a special treat, such as a cookie, chips, or a regular soda.

31 Smart Choice Meals Choose Smart

32 Smart Choice Meals Entrées Choose an entrée that is less than 700 calories Try to avoid fatty meats and foods

33 Smart Choices, Smart Meals Chicken and Fish Beware of breading Deep-fried chicken is highest in calories Choose regular coating over extra crispy Peel off skin and coatings Tarter sauce adds 200 calories Lemon juice, zero (0) calories Mayo-based dressing doubles or triples calories

34 Smart Choices Side Dishes Choose lower-fat side dishes, such as vegetables, whole grain bread, side soups and salads, and select salad dressings with less than 5 grams of fat

35 Smart Choice Meals Potatoes Nourishing, filling, and virtually free of fat and sodium Go easy on French fries Choose French fries over onion rings Cheese, bacon, and sour cream can add as many as 700 calories

36 Smart Choice Meals Salads Choose salad bar selections and condiments that contain less than 3 grams of fat

37 Smart Choice Meals Dessserts Choose desserts that have less than 250 calories

38 Smart Choices, Smart Meal Women calories grams of fat Men calories grams of fat Watching your sodium? Limit your intake to 1,000 milligrams or less per fast food meal

39 Smart Choices, Smart Meals Sandwiches Beef, turkey, and ham are best choices Regular and junior versions are best Skip mayo dressings Whole grain breads Vegetable toppings add crunch Croissants are very high in fat, averaging 600 calories

40 Smart Choices, Smart Meals Hamburgers Single patty burger Cheese adds 100 calories per slice Pile on lettuce and tomatoes Limit special sauces

41 Smart Choices, Smart Meals Pizza Extra toppings, extra calories Not a low-calorie food Choose thin crust Choose vegetable toppings Extra cheese, pepperoni, and sausage mean 170 extra calories per slice

42 Smart Choices, Smart Meals Southwestern Fare Choose soft flour tortillas Choose chicken, bean, or beef burritos Skip guacamole and sour cream Pile on tomatoes, lettuce, and salsa Chili is a good choice Avoid fried entrées

43 Smart Choices, Smart Meals Salads Request dressings served on the side Go heavy on raw vegetables Stick with reduced-fat and and reduced-calorie dressings 1 tablespoon regular dressing or bacon bits, and ¼ cup macaroni salad or potato salad add calories

44 Smart Choices, Smart Meals Beverages Choose skim or reduced-fat milk, fruit juice, unsweetened tea, or water

45 Smart Choices, Smart Meals Beverages Best choice is water OK choices Diet beverages Reduced-fat or low-fat milk Fruit juice Plain coffee Sugar-free or regular iced tea 12-oz regular soda has about 9 teaspoons of sugar

46 Smart Choices, Smart Meals Dessert The simpler, the better Eat dessert fruit first to curb your appetite Smart choices Frozen yogurt, sorbet, sherbets Fresh fruit Use chocolate sprinkles to spark plain flavors

47 Fast Food Tips Health to GO! Eating three meals a day is just as important as making healthy food choices Skipping meals can lead to overeating Try to eat at a regular mealtime and limit yourself to 700 calories per meal Choose small portions Limit high-fat condiments Share with someone

48 Let the Menu Be Your Guide Look for steamed in its own juice garden fresh broiled roasted poached

49 Let the Menu Be Your Guide Avoid buttery, buttered, in butter sauce sauteed, fried, pan-fried, crisp, braised creamed, in cream sauce, in its own gravy, hollandaise au gratin, Parmesan, in cheese sauce, escallaped marinated in oil, basted casserole, prime, hash, pot pie

50 Remember Your Restaurants Know which restaurants offer your food choices, and make them regulars in your eating routine Request skim milk, broiled meats, whole grain breads, or whatever fits your personal dietary needs Express appreciation for changes Health-conscious options are only helpful if you choose one

51 When ordering a meal at a restaurant (fast food or sit down), do you Order your favorite food without regard to fat, sugar, or salt content? Ask for dressings served on the side? Ask for how food is prepared and order the food with the least calories and sodium? Frequent restaurants that feature healthier food options? Order a to go container served with the meal?

52 Hints for Limiting the Quantity You Eat Put fork down between each bite Order take home container with meal Share Order appetizer as entrée Buy small Limit high fat condiments Eat three equal meals a day

53 Food for Thought & Action How will you use the information from today to make healthier choices for lunch this week (brown bag and/or dining out)? Challenge: Prepare healthier brown bag lunches and bring smarter snacks to the office When dining out, make healthier choices to reduce calorie, sodium, and fat consumption

54 HEALTHY SNACKING/BEVERAGES GOAL Healthier Snacks: Identify healthy snacking tips and ideas Fit healthy snacks into meetings and daily food plans Identify healthy snacks from the MyPlate food groups Healthier Beverages: Recognize the importance of selecting nutritious beverages Be able to identify and make healthier beverage choices

55 Creating Healthier Food Environments at Work = Being Healthy Together! When I is replaced by we, even illness becomes wellness. (Swami Satchidananda, Integral Yoga Founder)

56 Healthy Food Environments: Meetings Vending machines Cafeteria choices Office environments

57 The Healthy Meeting Checklist Have you included enough variety in healthy food choices throughout each meeting day? Are fruits and vegetables included with meals and snacks? Whole-grains? Have you asked for smaller portion sizes of bagels, muffins, cookies, etc.? Have you build some form of physical activity into the meeting?

58 Ideas for Meeting Refreshments: Smaller portions Water, coffee, tea, and other unsweetened beverages 100% fruit and vegetable juices Whole fruits Fruits and vegetables with dips Fresh fruit and cheese kabobs Hard or soft pretzels with mustard Popcorn or trail mix Consider not having food at every break or meeting

59 What s in Your Vending Machine? Are perishable items an option? Sunflower seeds Nuts or peanuts Baked/popped chips Pita chips Granola bars Pretzels Whole grain crackers Oatmeal cups Water

60 Vending Machine Hints Choose water Pretzels give more quantity for calories Request healthy options Nuts give protein and antioxidants Read label carefully Follow serving size Nutrition bars can be heavy in fat, sugar and/or salt

61 Challenges to a Healthy Office Office potluck The break room Co-worker s candy dish Celebrations with food

62 The Office Potluck Sign-up sheet Salad potluck Bring something healthy

63 HOW TO CHOOSE HEALTHIER SNACKS & BEVERAGES AT WORK

64 What is a healthy snack? Nutrient dense: high in vitamins and minerals Whole grains, fruits, vegetables, and lowfat dairy Includes foods from at least 2 food groups How much should I eat? 200 calories or less is sufficient for a snack for most people For very active adults, teens, and athletes, calories might be more suitable for a snack

65 Less than 200 calorie snacks: Apple with 1 TBSP of peanut butter 49 kernels of pistachios Tri-colored veggie snack: 6 baby carrots, 10 sugar green pepper strips, 6 cherry tomatoes, with 2 TBSP of light ranch dressing Six-inch flour tortilla with ¼ cup black beans and 2 TBSP fresh salsa

66 How many snacks should we have? Three healthy meals and two healthy snacks is a great plan for most people About 60% of Americans consume three meals with two or three snacks Top five most consumed snacks: cookies, candy/gum, ice cream, and chips Key word: HEALTHY!

67 Plan AHEAD for Healthy Snacks! Bring a healthy snack from home! Pack some extra fruits and vegetables with your lunch to eat as a snack Limit sugary snacks

68 Low-perishable healthy snacks to keep on-hand Nuts (keep to 1 oz. portion size) Dried fruit (apples, apricots, raisins) Peanut butter Trail mix of nuts, dried fruit, and pretzels Instant oatmeal packets 100% whole grain crackers Granola bars (with less than 10g of sugar) Apples

69 Healthy Snacks from the Grains Group Popcorn, whole grain crackers, whole grain cereal with skim milk, bagel with cream cheese

70 Healthy Snacks from the Vegetable Group Celery with peanut butter Carrot sticks and dip

71 Healthy Snacks from the Fruit Group Banana and peanut butter Frozen grapes Canned, dried, or frozen fruit Fruit and yogurt parfait

72 Healthy Snacks from the Dairy Group Fruit and yogurt smoothie String cheese Yogurt Cheese and crackers

73 Healthy Snacks from the Protein Group Peanut butter on crackers, celery, or apples Trail mix

74 Adults consume an average of how many calories per day as beverages? A. About 800 calories/day B. About 250 calories/day C. About 400 calories/day D. About 600 calories/day

75 Adults consume an average of how many calories per day as beverages? C. About 400 calories/day 100 extra calories per day = 10 extra pounds per year!

76 Imagine Eating 26 Teaspoons of Sugar

77 Imagine Eating 26 Teaspoons of Sugar One 32-ounce soda

78 Major sources of added sugars in the diets of Americans:

79 Choosing Healthier Beverages Water Low-fat or 100% Juice fat-free milk

80 Limit Beverages with Added Sugars Sodas Energy Drinks Fruit Drinks Sports Drinks

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82 Remember to stay healthy, even while on the job! Plan ahead to bring healthy snacks to work Sip on water throughout the day to keep hydrated Avoid feeling sluggish in the afternoons by eating healthy, drinking plenty of water, and being active.

83 Food for Thought & Action How will you use the information from today to modify your work environment to promote healthier snack and beverage consumption? Challenge: Choose healthier snacks and beverages for you personally and at work-related events/meetings.