PILI Individual Lifestyle Program Facilitator s Guide Lesson 4: Healthy Eating, Eating Out, and Keeping Activity

Transcription

1 Updated: January 12, 2007 Page 1 f 14 PILI Individual Lifestyle Prgram Facilitatr s Guide Lessn 4: Healthy Eating, Eating Out, and Keeping Activity Welcme! Alha and welcme back t the furth lessn f the PILI Lifestyle Prgram. Let us begin with a review f last week s lessn. Ask if participant wuld like t pray (pule) befre starting. What did we talk abut last time? A healthy lifestyle invlves eating less fat by 1) Eating less f the bad fats, such saturated fats and trans fat (hydrgenated il) 2) Chsing lwer fat fds, such as lean meats and skinless chicken 3) Preparing fds at hme in less fattening ways, such as briling r baking instead f frying 4) Finding hidden fats in the fds yu eat, fr example, by reading the fd labels A healthy lifestyle als invlves being mre active n a regular basis, fr example by 1) Wrking twards getting 2 ½ hurs f physical activity in per week (30minutes f activity n mst days) Let us review the actin plan yu made last week. Review the gals and main ideas frm sessin 3. Ensure the participants are clear n the gals and these main ideas. Ask participants t pull ut tracking infrmatin/actin plan t review. Ask participants if they have questins r cncerns abut what was cvered. Take n mre than 10 minutes t discuss hw everyne thught they did.

2 Updated: January 12, 2007 Page 2 f 14 What will we talk abut tday? We will talk abut Answer participants questins abut 1) Eating healthy using the Plate Methd 2) Overcming challenges yu may have when eating ut 3) Preventing bredm in yur activity plan this lessn s gals. Write these gals dwn n the flipchart/ bard. Where can we begin eating right? It is nt always easy t eat right at wrk and hme, but it desn't have t be cmplicated! It all begins with remembering the 3 R s The 3 R s stand fr eating At the RIGHT TIME The RIGHT AMOUNT Explain the 3 R s Write the 3 R s dwn n the flipchart/ bard. The RIGHT FOODS What is the right time t eat? Let us start with learning abut the first R the RIGHT TIME. Eating at the RIGHT TIME means: Eating 3 regularly spaced meals per day Aviding skipping meals Eating yur meals at abut the same time each day Explain the first R. Answer participants questins abut this tpic. Write the three areas f the first R dwn n the

3 Updated: January 12, 2007 Page 3 f 14 Eating at regular times is like making sure that yur gas tank is prperly filled. If yu skip a refill r a meal, yu might run ut f gas r energy. flipchart/ bard. On the ther hand, smetimes peple eat t much fd nly nce r twice a day. This is like trying t verfill yur gas tank it is mre than can be handled at ne time, and it desn t get yu any farther! That s why it is imprtant t eat regular meals. What are the times that yu eat each day? Ask participants t share the times they currently eat and ask whether it is hard t eat 3 regular meals? What makes it hard? Briefly g ver sme slutins, if apprpriate. We will cme back t this later in the lessn. [briefly, have each participant share the times they currently eat] What abut eating the Right Amunt? Mst ften we eat mre high fat fds such as red meats and starches (pastries) than we need t and eat less f the lw fat fds such as fruits and vegetables. T help determine the RIGHT AMOUNT f fd, we can use the Plate Methd. An activity t teach the plate methd t the grup can be t cmpare plates befre and after using the methd (have plate t actually write n in each cmpartment) Then cmpare the differences.

4 Updated: January 12, 2007 Page 4 f 14 What is the Plate Methd? Hw shuld I divide up the plate? The Plate Methd will help yu eat the RIGHT FOODS in the RIGHT AMOUNTS by letting yur plate be yur guide. Let us see hw the Plate Methd wrks! Imagine that yur 9 inch plate is divided int 3 parts. We ll start with vegetables. Half f yur plate shuld be fds frm the vegetable grup, such as salad greens, brccli, tmates, carrts, etc. Gd news! Yu can eat as much f these fds as yu want. Remember, macarni and ptat salads are NOT vegetables. They are starches s they are cunted in the grains fd grup instead f the vegetable grup. Vegetables can be eaten alne r served in cmbinatin with ther fds like l ū au leaves in chicken laulau and carrts in stew. Vegetables are naturally lw in fat and yu can fill yur stmach with these tasty fds! Just be careful nt t tp them with t much butter, sur cream, cheese sauces, r salad dressings. Can yu think f ther vegetables yu eat that might fit here? Explain the Create-a-plate by shwing a 9-inch plate and demnstrating hw t divide it up fr the Create-a-Plate methd. Hand ut laminated Plate. Ask participants t write vegetables they like n a pstit nte and pst at frnt f rm. Shw sample plate(s) with fd r fd mdels fr demnstratin.

5 Updated: January 12, 2007 Page 5 f 14 What makes up the next part f my plate? The next part f yur plate shuld be made up f fds like rice, ndles, and pi. Starchy vegetables such as crn, sweet ptates, tar (kal), and legumes als fit in this grup as well as breads, cereals, and crackers. This prtin f the plate takes up a quarter (¼) f yur 9 rund plate. It can be filled up t the edge f the plate, which is abut ½ inch deep. These fds prvide the main fuel fr the bdy and have very little fat r chlesterl. What kinds f fds wuld yu use fr this prtin f yur plate? Emphasize that starchy vegetables belng in this grup. Describe/define legumes. Discuss barriers t eating this amunt f rice/breads (t small?) Shw fd/fd mdels fr demnstratin, especially rice.

6 Updated: January 12, 2007 Page 6 f 14 What makes up the final part f my plate? Discuss barriers t the prtin sizes f meat (t The final part f the plate shuld be the prtein grup and can be made up f fds such as lean meats, seafd, and tfu. This last prtin takes up the last quarter (¼) f yur 9 rund plate. Here are sme examples f prteins Ahi Salmn Eggs Cheese Chicken Opakapaka Red meat Shrimp Pke Tfu Meats are a rich surce f prtein, but fr a healthy diet usually all yu need is 6 unces frm the meat grup EACH DAY! What kinds f fds wuld yu use fr this prtin f yur plate? small?). Shw fd/fd mdels fr demnstratin and a deck f cards.

7 Updated: January 12, 2007 Page 7 f 14 Can I add mre t my meal? Yes, yu can add ne serving f fruits n the side. Fruits include bananas, mangs, papayas, apples, watermeln, cantalupe, and strawberries t name a few. Fruits are nature s candy and can prvide a sweet and healthy treat. Just beware f hw much yu eat at ne time. What fruits wuld yu enjy adding t yur meals? Ask participants t write dwn fruits they enjy n a pst-it nte and pst. Discuss barriers t eating fruits with each meal. Nte that actual fruit is usually a better chice than fruit juice because f its cncentrated calries & sugar cntent. Use fd/fd mdels fr demnstratin. Can I add any mre t my meal? Yes, yu can add a dairy prduct t yur meal, such as milk r ygurt. Dairy prducts are a gd surce f calcium. Yu can avid the fatty parts f diary prducts by adding fat-free (skim) r lw-fat (1%) milk r ygurt. If yu are lactse intlerant, ne alternative is t try lactse-free milk. This is available either as Lactaid milk in the dairy sectin f the supermarket, r as Lactaid drplets, which can be added t regular milk. Ask participants t write dwn fruits they enjy n a pst-it nte and pst. Discuss barriers t adding dairy t meals. Use fd/fd mdels fr demnstratin.

8 Updated: January 12, 2007 Page 8 f 14 Are there fds that I can eat as much as I want? The Plate Methd helps yu t decide the RIGHT FOODS in the RIGHT AMOUNTS. Review Free Fds handut. Remember, the RIGHT AMOUNT means aviding piling yur plate up as high as it can g! But fr sme fds, the RIGHT AMOUNT is as much as yu chse t eat! These are called FREE FOODS. FREE FOODS are fds that cntain fewer than 20 calries per serving. Let us lk at the Free Fds handut in yur tlbx fr examples. Discuss hw these fds can be used t satisfy hunger and add flavr at meals and snacks. Ask participants t g n a scavenger hunt fr the next sessin and lk fr examples f the fds, and the stre they can be purchased frm. Hw can I use the 3 R s when eating ut? When yu eat ut, such as at a restaurant r family gathering, yu can fllw the 3 R s. Here are a few tricks fr making healthier chices when eating ut Review this sectin carefully and review the Eating Out handut. Wrds like jumb, giant, supersize, r deluxe usually mean added fat and calries. Order a regular r mini size plate instead. Chse grilled r briled fds instead f fried r breaded fds.

9 Updated: January 12, 2007 Page 9 f 14 Limit the use f sauces and maynnaise. Try mustard, catsup, lettuce, tmat, nin, r pickles fr added flavr instead. Breakfast items such as sandwiches with meats r sandwiches served n a crissant are laded with fat. Try a lw fat muffin r pancakes with light syrup instead. Prtins at restaurants have grwn a lt! Ask a friend t share an entree r side dish with yu, r save part f yur meal fr later. Let s lk at the Eating Out handut fr mre ideas. Hw can I chse healthier meals frm a menu? Changing habits takes time and practice. Let us lk at sme menus and talk abut ways t make healthier selectins. Draw plate n the flipchart and review hw it culd be used when eating ut. Ask participants t get in grups f 3 r 4 and hand ut menus frm lcal restaurants. Discuss chices that can be made t create healthier meals.

10 Updated: January 12, 2007 Page 10 f 14 What abut scial gathering and parties? Yu can use the 3 R s and Plate Methd t deal with meals at scial gatherings. Ask participants t pull ut handut n scial gatherings t review. Many f us have large extended families and friends in Hawai i. This usually means ur weekends are full f scial events such as baby l ū au, graduatin parties, church pt- luck gatherings, family reunins, and mre. Eating healthy can be challenging with all these gatherings. Typically, we d nt have cntrl ver what is served at these gatherings, but we d have cntrl ver what we chse t eat and hw much. Let us practice using the Plate Methd at a typical Scial Gathering. Review suggestins fr eating healthier at these events. Ask participants t discuss barriers/ challenges they have faced r anticipate. [Facilitatr shuld ask participant abut differences in ging t gathering vs. hsting gathering what can participants d in these tw different situatins?] Take abut 5 minutes fr this activity. What abut physical activity? We talked a lt abut eating, but let us nt frget physical activity. Eating healthy whether at hme r ut is imprtant, but we must als think abut cntinuing ur activity plan. Ding the same activity all the time can becme bring. Here are sme ways t prevent bredm Review these suggestins carefully. Ask participant t take a minute t write dwn n pst-its ne way they can jump start their activity plan. Cllect pst-its and g ver respnses.

11 Updated: January 12, 2007 Page 11 f D smething new. Sign up fr a ballrm dancing class 2. D the same activity in a different place. Take a hike r walk n the beach 3. Be active as a way f being scial. Plan a weekly walk with family r friends 4. Make being active fun. Plan games at yur next family gathering (like cricket r vlleyball) 5. Challenge yurself. If yu always take a flat rute when walking find a hill r tw t add t yur curse. Can yu think f ne way yu can jump start yur activity plan? Have yu thught abut aerbic activities? One way t challenge yurself is t fcus n imprving yur aerbic fitness. Aerbic fitness refers t hw well yur heart can pump xygen thrugh yur bld t yur muscles (like thse in yur arms and legs). Yur heart is a muscle t. If yu exercise yur heart, it will becme strnger ver time (just like any ther muscle in yur bdy). As yur heart becmes strnger, yu will ntice that it is easier fr yu t d things like walk up stairs and carry grceries.

12 Updated: January 12, 2007 Page 12 f 14 What des FITT stand fr? Nt all activities will strengthen yur heart muscle nly thse that fllw the F.I.T.T. plan. F.I.T.T. stands fr Frequency (hw ften yu are active), Intensity (hw hard yu are wrking), Time (hw lng yu are active), and Type f Activity (thse that challenge yur heart and get yur heart rate up the activity shuld use large muscle grups, like yur legs and last 10 minutes r lnger) Lk fr ways t incrprate F.I.T.T. int yur physical activity plan. Ask participants t pull ut handut which ges ver taking yur heart rate and intensity level. Help pts. calculate their target heart rate and make sure they understand hw t measure it during activity. Allw participants abut 5 minutes t think abut what they are already ding and hw they can make changes t increase their fitness levels.

13 Updated: January 12, 2007 Page 13 f 14 What is my actin plan fr the 3 R s? What changes in my eating will I make? Allw participants abut 5 minutes t fill in their actin What times are right fr me t eat? plan fr the next tw weeks. Breakfast: Have them list this in their passprt t Lunch: health. Dinner: Snack Times: What are the right fds fr me t eat? Vegetable grup: Starch grup: Prtein grup: Fruit/dairy grups: What is the right amunt fr me t eat? Using the Plate Methd select fds yu wuld eat at a mealtime. Yu can use the Designing Healthy Meals handut in yur tlbx t plan mre f yur meals using the Plate Methd.

14 Updated: January 12, 2007 Page 14 f 14 What have we cvered tday? We learned that healthy eating invlves the 3 R s 1) Eating at the RIGHT TIME 2) Eating the RIGHT AMOUNT 3) Eating the RIGHT FOODS We learned hw t fllw the 3 R s by using the Plate Methd and that the 3 R s can be used fr eating ut and scial gatherings. We als learned t ways t prevent bredm in ur physical activities by using the F.I.T.T. plan t strengthen yur heart muscle. What will be cvered next time? We will nw mve t meeting every tw weeks. S, the next time we meet will be n: (Date and time f lessn 5 meeting) In the meantime, cntinue t wrk n yur actin plans fr eating healthier and being mre active. The next time we meet we will discuss hw t 1) Balance what yu eat with yur activity. 2) Plan meals n a budget Yu wn t want t miss it!