Seminar Objectives. Why Eat Well? Webinar: Eating Your Way to Wellness Presented by: Suzanne Ballantyne March 20, Increase energy.

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1 Webinar: Eating Your Way to Wellness Presented by: Suzanne Ballantyne March 20, 2012 Seminar Objectives Recognize the importance of a balanced diet Discuss how the My Plate can aid in choosing the right foods Discuss methods for planning balanced meals and snacks at home and on the go Provide tips for healthy weight management and loss Provide additional resources to assist you in developing a plan for eating healthy Why Eat Well? Increase energy Live longer Pass on healthy habits to children Improve how you feel both physically and mentally Improve your health and reduce disease risk 1

2 Benefits of Healthy Eating Reduce risk of: Heart attack Diabetes High blood pressure Most cancers Manage: Arthritis Gall Stones Gout Celiac Disease Osteoporosis Obesity What Should I Eat and Drink? Balance of: Carbohydrates Protein Fat 8 to10 8-ounce glasses of water each day Food Plate: 2

3 Plate Breakdown Based on a 145 pound, 5 5 inches, 45 year old woman who doesn t exercise. Visit to get a personalized food plan based on your weight, height, age, and exercise level. Grains Group Protein The B vitamins Magnesium Vegetable and Fruit Groups Vitamins Minerals Antioxidants Eat a variety every day! 3

4 Milk (Dairy) group Calcium Vitamin D Protein Meat and Beans Group More than just meat and beans! Protein Complete (animal, soy) Incomplete (nuts, beans, grains) Oils and Discretionary Calories Oils are necessary! Discretionary calories are part of your energy equation! 4

5 Don t Forget Physical Activity! Exercise vs. Activity Both are important Types of Exercise Aerobic Strength Flexibility Be FITT Frequency Intensity Time Type Five Strategies to Eating Well Control portions Make smart substitutions Be aware of your habits Plan for on the go and at work Eat with your health in mind Focus on Power Foods What is a Serving? Read your food labels Packages are often more than one serving Compare what you eat to what the label says Serving Portion (sometimes) 5

6 Size it Up! 1 oz. slice of bread = cassette tape 2-oz. piece of Italian bread = bar of soap 1 cup potatoes, rice, pasta = adult fist Small potato (3 oz.) = computer mouse 3 oz. of meat, chicken = deck of cards 2 tbsp. of peanut butter = ping pong ball ½ cup frozen yogurt = child fist 1 oz. of cheese = pair of dice 1 pat of butter = Scrabble tile 1 cup of ice cream = baseball Make Smart Substitutions Instead of Cheeseburger Fried Chicken Fries Potato Chips Milkshake Choose Sliced Meats Grilled Chicken Baked Potato Pretzels Yogurt or Parfait Mindful Eating Pay attention to your body s signals Eat only when eating Be accountable 6

7 Healthy Eating Out Get it To Go Get what you want Get it on the side Get other sides Don t get it at all Learn the lingo Watch portions Share Eat Well at Work Packing a lunch will cut down on calorie intake Keep healthy snacks in the office If you don t like it, don t eat it Plan your meals ahead of time You can eat on your own timetable if you bring your food with you Power Foods Salmon Nuts Beans Oranges Spinach Sweet potatoes Berries Oatmeal Tomatoes Low-fat milk or yogurt Adapted from SuperFoods Rx, by Steven Pratt MD and Kathy Matthews 7

8 Do Diets Work? Yes and that s the problem Short-term Depriving Do not teach healthy lifestyle habits How to Lose Weight Healthfully Consult a physician Eat and eat often Do not starve or deprive yourself Balance your diet with exercise Drink plenty of water Get lots of sleep Tips for Healthy Weight Loss Aim for slow, steady weight loss Choose nutrient-rich calories Avoid excess empty calories Become physically active Cardiovascular conditioning Stretching Resistance/callisthenic conditioning 8

9 Weight Maintenance Exercise Balance caloric intake with calories expended Make healthful choices Drink water Eat breakfast Additional Websites Click on: Get a Personalized Plan Resources Contact Your Employee Assistance Program or Work- Life Program. Visit your EAP or Work-Life Program website. If your employer offers Wellness Coaching, call a coach for assistance. 9

10 Thank You! Questions? Works Cited ChooseMyPlate. United States Department of Agriculture. (2011). Retrieved from SuperFoods Rx, by Steven Pratt MD and Kathy Matthews (n.d.). Making Sense of Portion Sizes. Retrieved from sizes.aspx (n.d.). Getting F.I.T.T. Is Easy. Retrieved from 10