American Heart Association s National Eating Healthy Day Resource Guide

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2 American Heart Association s National Eating Healthy Day Resource Guide The American Heart Association s National Eating Healthy Day is Wednesday, Nov. 6. Families, schools and communities throughout the United States make a pledge and come together to take steps toward living a healthier life. This guide includes event ideas, templates and nutrition quizzes to help you plan an event for your company. What You Will Find In This Guide: National Eating Healthy Day Overview Ideas for Your Company Sample s and Voic s Weekly Quizzes for Employees Nutrition and Healthy Eating Articles Resources Locally sponsored by 1

3 American Heart Association s National Eating Healthy Day Nov. 6 National Eating Healthy Day is a day to eat healthy, get active and kick off healthy lifestyles at your company. The worksite is one of the best places to improve the health of individuals as well as the entire nation. It s also one of the best ways employers can reap the benefits of a healthy workforce. Studies show that companies realize a $3-to-$15 return for each dollar invested in worksite wellness programs.* Worksite wellness programs are a proven strategy to prevent the major modifiable risk factors for cardiovascular disease. We created National Eating Healthy Day to help keep your employees healthy. Use the resources we have developed to kick off a new wellness campaign or add to an existing one. When companies make a pledge to improve employee health, it helps everyone. It s easy to get started with this guide, and our promotional resources and health information. Start here with our step-by-step action plan. Step 1: Get your management to sign off If you need approval to celebrate National Eating Healthy Day, use the template on page 4. It has great information for your leadership about why healthy employees are good for your company. Step 2: Choose your date National Eating Healthy Day is Nov. 6, but you can set a different date if it works better for your company. Once you choose a day, make sure you mark your employees calendars right away and use one of our templates to help build awareness. You can also start sending the nutrtion quizzes and healthy living articles to get employees started. Step 3: Choose your event We have lots of great ideas from other companies and individuals who have celebrated National Eating Healthy Day with us. Take a look at our Eating Healthy Day Event Ideas on page 3. Step 4: Planning your event Use the checklist in this guide to make sure you ve covered all the details, including such things as food, s and healthy living tips. Step 5: Spreading the word Date set? Now start promoting your event! Use the s and health information we ve provided. Then hang posters and flyers in break rooms, restrooms and meeting areas to build momentum. You can download posters at heart.org/nationaleatinghealthyday. Step 6: Celebrate and conduct your event! Take a deep breath and start eating healthy. Today is the day that you ll pledge to live a longer, stronger and healthier life. *American Journal of Health Promotion. 2001; 15:

4 Ideas for Your Event With winter approaching, it s a great time to encourage your employees to begin heart-healthy eating. Use these ideas to get them involved, engaged and educated. If you participate in an American Heart Association Heart Walk in the spring or fall, you can use these ideas to kick off your Heart Walk campaign, encourage employees to keep fundraising or provide a big thank you for their participation. Have a Rally Recognize those who have recently made a healthy change. Introduce a few employees who have made a commitment to make a change through the season. Provide a heart-healthy lunch in exchange for listening to an educational session using the National Eating Healthy Brown Bag Lunch PowerPoint. Ask your leadership to speak about their interest in employee health. Have a health fair in partnership with a local hospital that can also do screenings. Host a cooking demonstration or tasting of heart healthy recipes. Visit heart.org/healthyliving for great recipe ideas. Use Communications Tools Send our weekly quizzes to introduce new information and create engagement with your employees. Send reminder s using our templates. Use your voic system to send tips and messages from your wellness staff or your leadership. Create a discussion on an internal board about other great ideas for healthy eating. Place National Eating Healthy Day flyers and posters by vending machines and in employee break rooms. Make Changes in the Workplace Create a doughnut-free and muffin-free zone and instead have small whole-grain bagels and oatmeal. Place signs by elevators asking employees to take the stairs. Provide heart-healthy snacks such as fruits, vegetables and water. Remove unhealthy foods from snack machines. Serve heart-healthy foods in the cafeteria. 3

5 Sample s and Voic Templates Feel free to use and customize the following text to promote participation in National Eating Healthy Day. to Management for Event Approval: To [INSERT NAME] A study conducted by Harris Interactive and the American Heart Association shows that employees value programs that are easy and accessible. Involvement of company leaders is essential to a program s success, particularly when participation and achievement are rewarded. Other tips: Employees want to be encouraged to use the programs; People want to feel good about leaving their desks to take a walk or to attend a health education event; Communication should occur regularly to impact the company culture; Group gatherings, one-on-one meetings, websites and newsletters are all important. The study also showed that those involved in the American Heart Association s initiative are more likely to report availability and usage of company wellness programs. They also are more likely to cite healthand work-related benefits, and are more likely to report encouragement from their employer and use of communication tools, including those delivered online. Overall, the survey reinforces that employee wellness programs present a win-win situation for companies and employees. Beyond potential cost savings, employers benefit when employees report feeling better, losing weight, and lowering blood pressure and cholesterol. I would like your approval to kick off a healthier way of living for our employees by celebrating the American Heart Association s National Eating Healthy Day. The official day is Wednesday, Nov. 6, but we can have our own celebration anytime. We ll get free resources to help our employees get on a healthier path. This is a great cause and opportunity to encourage healthier employees. Why? Because: We want our employees to be empowered and see how their jobs tie in with quality of life; It will increase morale and team-building at our company; It will save money in health insurance; It will increase productivity by promoting a healthier workforce; We want our employees and community to know we care. Thank you [INSERT NAME OR COMMITTEE NAME] Source: Employee Wellness White Paper startwalkingnow.org/wellnesspaper 4

6 Announcement /Voic to Employees Heart disease and stroke affect everyone in this country you, your neighbors and your loved ones. But beating these deadly diseases doesn t have to mean radical fad diets and crazy exercise trends that are only temporary fixes. A long life of heart health is about taking small steps each day to change how you eat and live. As those small steps add up, you ll change your life for the better. The first step is to celebrate the American Heart Association s National Eating Healthy Day on Wednesday, Nov. 6. The American Heart Association invites you to mark your calendar and take the first step toward healthy living. Stay tuned as we continue to provide tips, recipes and information on how [INSERT COMPANY NAME] will celebrate National Eating Healthy Day. Second Announcement /Voic with Details On Wednesday, Nov. 6, we will be celebrating National Eating Healthy Day with the American Heart Association. We will join millions of men and women across America as they pledge to live a healthier lifestyle. Here s what you can do to join in the celebration: Enjoy reasonable portions made from heart-healthy foods such as fruits, vegetables, lean meats and high-fiber whole grains; Bring a heart-healthy lunch to work; Join our all-staff rally at [INSERT TIME] at [INSERT LOCATION] and pledge to live a healthier lifestyle; Make healthier choices at the vending machine avoid salty chips and sugary snacks; Visit heart.org/healthyliving and use the American Heart Association s free tips, tools and trackers to stay motivated. Don t forget to mark your calendar for [INSERT TIME] on Nov. 6 to join us in our celebration [INSERT LOCATION]. See you there! [INSERT NAME OR COMMITTEE NAME] 5

7 Weekly Quizzes for Employees Give your employees a reason to get involved so that eating heart healthy is more exciting. Use our quizzes to show how to eat healthy and reward the employees who know their stuff. the quizzes to your employees and reward the winners with prizes such as fitness equipment, healthy eating products or company rewards such as jeans day or time off. Week 1: The Scoop on Sodium Quiz Test your sodium knowledge by answering the following six questions. 1. There is a direct relationship between sodium intake and blood pressure. A. True B. False 2. How much sodium does the body need daily? A. 1,000 mg B. 2,300 mg C. 200 mg D. None of the above 3. Most of the salt people consume is added at the table. A. True B. False 4. Healthy American adults should eat less than 1,500 mg of sodium per day. What is the average amount of sodium consumed by most Americans over the age of two? A. About 1,500 mg B. About 2,300 mg C. Over 3,000 mg D. Over 5,000 mg 5. When reading food labels to count sodium content, baking soda should be counted toward the total. A. True B. False 6. Kosher salt and sea salt are low-sodium alternatives to table salt. A. True B. False 6

8 Answer Key 1. True. Sodium plays a role in regulating fluids and blood pressure in the body. Too much sodium in your system causes your body to retain water, which puts an extra burden on your heart and blood vessels. Reducing the amount of sodium in your diet may help you lower or avoid high blood pressure mg. Your body doesn t need much sodium for daily functions and fluid maintenance. Americans consume an average of 3,000-3,600 mg of sodium each day. 3. False. About 75 percent of dietary sodium comes from processed food. Salt added at the table accounts for only about 6 percent. 4. Over 3,000 mg. Many of our prepared foods contain excessive amounts of sodium, which can make it difficult to notice our sodium intake. Read labels and choose fresh foods when possible, and resist adding table salt for flavoring. Instead try seasoning with herbs and spices. 5. True. When buying prepared foods, always read the nutrition label for the sodium content. Compare the sodium content of similar products to find those with less sodium. Watch for the words soda (referring to sodium bicarbonate, or baking soda) and sodium and the symbol Na. These products contain sodium compounds that count toward your daily sodium intake. For instance, 1 teaspoon of baking soda contains 1,000 mg of sodium. 6. False. Kosher salt and sea salt are about the same as table salt- 40 percent sodium- and count the same toward the total sodium consumption. 7

9 Week 2: Face the Fats Quiz Ready to make informed choices about the foods you eat? Welcome to the Face the Fats Quiz. Now you can test just how knowledgeable you are about fats. 1. It is important to pay attention to the kinds of fats you eat and choose healthy fats while limiting trans and saturated fat, the bad fats that are solid at room temperature. Generally speaking, what amount of total fat does the American Heart Association say is a good rule of thumb for my daily calorie needs? A. Between 5 and 10 percent of total daily calories B. Between 30 and 40 percent of total daily calories C. Between 25 and 35 percent of total daily calories D. Between 15 and 20 percent of total daily calories 2. Which of these fats can lower my LDL ( bad ) cholesterol and decrease my risk of heart disease? A. Partially hydrogenated oils B. Monounsaturated fats and polyunsaturated fats C. Hydrogenated oils and tropical oils D. Saturated fats and trans fats 3. Which three foods typically contain high amounts of monounsaturated fats? A. Avocadoes, olive oil, nuts B. Bacon, cheeseburgers, ice cream C. French fries, doughnuts, biscuits D. Butter, lard, whole milk 8

10 4. Which three foods typically contain high amounts of polyunsaturated fats? A. Fried chicken, pizza, fruit pie B. Ribs, creamy soup, brownie C. Sausage, French toast, pastries D. Salmon, soybean oil, seeds 5. The American Heart Association recommends limiting your saturated fat consumption to less than what percent of your daily calories? A. 7 percent B. 10 percent C. 15 percent D. 20 percent 6. How many calories does one gram of fat contain? A. 15 B. 12 C. 4 D. 9 (Answer Key: 1. C, 2. B, 3. A, 4. D, 5. A, 6. D) 9

11 Weekly Healthy Living Articles for Employees In addition to the weekly quizzes, send your employees our healthy living articles to help them learn more about how to eat healthy and change their lifestyle. Week 3: Tips for Dealing With a Picky Eater When you get home from a long day at work, the last thing you want to do is wage war over broccoli at the dinner table. That s why it s so easy to fall into the trap of making mac-n-cheese or ordering pizza. It keeps you out of an eat your vegetables fight. The good news is, getting a picky eater to eat a nutritious meal doesn t have to be a battle. Here are some tips for dealing with a picky eater: 1. Start by introducing healthier elements into foods that your child already likes. For example, offer blueberry pancakes, carrot muffins, fruit slices over a favorite cereal, chunks of bell pepper in a potato salad, or shredded veggies over rice. 2. I nclude your kids in the prep work. By being involved in grocery shopping and food preparation, your kids will have more buy-in. If they feel some ownership over the meal, they may be more likely to eat it. 3. Don t buy unhealthy foods. Out of sight, out of mind. If the chips and cookies aren t around, your kids can t eat them. They may resist at first, but when they get hungry, they ll start munching the carrot sticks. Keep healthy foods on hand 100 percent juice instead of colas or sugary drinks, and a bag of apples instead of a bag of chips. 4. Schedule snack time and stick to it. Most kids like routine. If your kids know they will only get food at certain times, they ll eat what they get when they get it. Try to have snacks incorporate two food groups. For example, offer cheese and whole-grain crackers or apple slices with low-fat yogurt or cottage cheese. 5. Have healthy finger foods available. Kids like to pick up foods, so give them foods they can handle. Fruit and veggie chunks (raw or cooked) are great finger-food options. 6. Repeal the clean your plate rule. Kids know when they re full, so let them stop. Overeating is one of the major reasons we get too many calories. 7. Encourage kids to eat their colors. This game works well with younger kids. Food that s bland in color often also lacks nutrients. Eating a variety of brightly colored foods provides more nutrients in greater variety. 8. Don t cut out treats altogether. Think moderation. A scoop of ice cream or a serving of Oreos is all right occasionally. If you cut out all the goodies, your kids will be more likely to overeat when they do get them. Make sure to moderate the treat consumption. 9. Veg out at the dinner table, not the TV. Eating in front of the TV is distracting, and kids may not notice that they re full because they re wrapped up in the show. Eating as a family is a great time to catch up. 10. Be a good role model. The best way to influence kids is by example. Don t expect them to eat spinach if you won t touch it. Article copyright 2012 American Heart Association. This article is brought to you by the American Heart Association s Simple Cooking with Heart Program. For more articles and simple, quick and affordable recipes, visit heart.org/simplecooking. 10

12 Week 4: Selecting Seasonal Fruits & Vegetables Article We all know the importance of eating more fruits and vegetables, but there are additional benefits to choosing produce when it s in season. Most importantly, seasonal fruits and vegetables have the best flavor and are often the least expensive during their growing peak. Plus, it can be for our environment to eat seasonally. Depending on the climate where you live, some fruits and veggies may be available for shorter or longer periods of time. Here are some general tips on what is in season and when: Spring In most parts of the country, outdoor farmers markets are just opening up and selling the first spring crops. Look for artichokes, asparagus, carrots, chives, green onions, fava beans, leeks, lettuce, parsnips, peas, radishes, rhubarb and Swiss chard. Tasting tip: Cook leeks with carrots, parsnips, shelled fava beans or peas and then blend together for a simple, delicious pureed soup. Summer During the warmest months, the variety of fruits and veggies is sky high. Look for apricots, berries, cherries, corn, cucumbers, eggplant, garlic, green beans, figs, grapes, melons, nectarines, onions, peaches, sweet and hot peppers, plums, summer squash, tomatoes and zucchini. Tasting tip: Simply wash and dry and enjoy raw! Fall The fall harvest usually includes Brussels sprouts, apples, dates, pears, pumpkin, sweet potatoes and winter squashes such as acorn, butternut and spaghetti squash. Tasting tip: Chop and roast fall fruits and veggies for a sweeter flavor plus, your kitchen will smell amazing! Winter Winter s main produce includes citrus fruits, dark greens and root vegetables. Look for beets, turnips, bok choy, broccoli, cauliflower, celery, collards, endive, kale, mustard greens, clementines, grapefruit, spinach, lemons, limes, oranges, and tangerines. Tasting tip: Cook hearty greens with garlic and olive oil in a skillet; toss with whole wheat pasta or brown rice. Year round: These veggies are usually in season throughout the year: cabbage, carrots, garlic, onions, kale and mushrooms. Tasting tip: Shred carrots, cabbage and onions. Toss with canola oil, apple cider vinegar and a teaspoon of sugar or a non-caloric sweetener for a tangy slaw. Article copyright 2012 American Heart Association. This article is brought to you by the American Heart Association s Simple Cooking with Heart Program. For more articles and simple, quick and affordable recipes, visit heart.org/simplecooking. 11

Resources Getting your employees to eat heart-healthy and be active takes effort, and the American Heart Association has many resources to help. Visit heart.

Nutrition and Physical Activity Tracker Our tracker will help you log your walking and food habits. Custom Walking Plans Let the American Heart Association customize a daily walking plan just for you.

13 Resources Getting your employees to eat heart-healthy and be active takes effort, and the American Heart Association has many resources to help. Visit heart.org/healthyliving for: Walking Paths Find walking paths created by the American Heart Association and walkers like yourself. Nutrition and Physical Activity Tracker Our tracker will help you log your walking and food habits. Custom Walking Plans Let the American Heart Association customize a daily walking plan just for you. American Heart Association Nutrition Center Find the latest in nutrition and health research along with recipes, tips and more at heart.org/nutrition. Holiday Healthy Eating Guide Download this guide about staying healthy during the holidays at heart.org/nationaleatinghealthyday. Heart-Check Food Certification Program Check out the certified products in our program to help you find heart-healthy foods in the grocery store at heartcheckmark.org. Find us on Facebook and Twitter facebook.com/ahalivehealthy and twitter.com/ahalivehealthy. Walking Path App itunes or Android market. Thank You Thank you from the American Heart Association for taking the first step towards making healthier nutrition choices by participating in National Eating Healthy Day. If you need any assistance planning your event or if you have any questions, please contact your local American Heart Association office. 12

Sample s and Voic s

Sample s and Voic s TM Sample Emails and Voicemails Feel free to use and customize the following text to promote participation in Start Eating Healthy Day. Teaser Heart disease and stroke affect everyone in this country your