HEALTHY MEAL PLANNING MADE EASY March National Nutrition Month
Portion distortion quiz BAGEL 20 years ago Today 140 calories 3-inch diameter How many calories are in today s bagel? Source: National Heart, Lung and Blood Institute. Serving Sizes and Portions http://www.nhlbi.nih.gov/health/educational/wecan/eat-right/distortion.htm (last updated September 30, 2013). 2
Portion distortion quiz BAGEL 20 years ago Today 140 calories 3-inch diameter 350 calories 6-inch diameter Difference: 210 calories Source: National Heart, Lung and Blood Institute. Serving Sizes and Portions http://www.nhlbi.nih.gov/health/educational/wecan/eat-right/distortion.htm (last updated September 30, 2013). 3
Portion distortion quiz CHEESEBURGER 20 years ago Today 333 calories How many calories are in today s cheeseburger? Source: National Heart, Lung and Blood Institute. Serving Sizes and Portions http://www.nhlbi.nih.gov/health/educational/wecan/eat-right/distortion.htm (last updated September 30, 2013). 4
Portion distortion quiz CHEESEBURGER 20 years ago Today 333 calories 590 calories Difference: 257 calories Source: National Heart, Lung and Blood Institute. Serving Sizes and Portions http://www.nhlbi.nih.gov/health/educational/wecan/eat-right/distortion.htm (last updated September 30, 2013). 5
Healthy meal planning When planning meals for the week, think about including the following 1 A salad and other vegetables at each meal (eat from the rainbow of colors) Fat-free or low-fat milk and milk products Fruits (choose a variety of colors) Lean beef or pork, chicken, seafood, eggs, tofu, or beans Whole grains like brown rice, oatmeal, whole-wheat bread and whole-grain cornmeal Limit sweet treats to special occasions and keep portions small. Remember that alcohol, juices, soda, and other drinks contain a lot of sugar and are high in calories. 1. National Heart, Lung and Blood Institute. Energize Yourself and Your Family. http://www.niddk.nih.gov/health-information/healthtopics/weight-control/energize-yourself-your-family/pages/energize-yourself-and-your-family.aspx (updated January 2013). 6
Reading the Nutrition Facts label Reviewing the Nutrition Facts label can help you choose foods that are high in fiber and vitamins and low in saturated fat, sodium, sugar and calories. Fat Saturated fat is not heart healthy. This fat mostly comes from animal products like meat and dairy products. It is typically solid at room temperature (butter, margarine, and lard). 1 Sodium Have less than 2,300 mg of sodium (salt) daily or 1,500 mg a day (about ⅔ teaspoon) if you could benefit from lowering your blood pressure. 2 Sugar You should have no more than 10% of daily calories from added sugars found in foods and beverages. 2 Calories Counts calories per serving to help you manage your daily intake. 1. American Heart Association. Saturated Fats. http://www.heart.org/heartorg/healthyliving/healthyeating/nutrition/saturated- Fats_UCM_301110_Article.jsp (accessed February 16, 2016). 2. U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 2020 Dietary Guidelines for Americans. 8th Edition. December 2015. http://health.gov/dietaryguidelines/2015/guidelines/chapter-1/a-closer-look-inside-healthy-eating-patterns (accessed February 9, 2016). 7
Healthy cooking tips Plan ahead and make healthy casseroles and soups that can be frozen. Bake, broil, steam or grill instead of frying. Stock up on frozen vegetables. Plan some meals around a vegetable main dish. Include a green salad with meals or add more veggies to the meal. Include more whole grains. Don t add sugars or salt. Lighten recipes with low-fat or fat-free versions of sour cream, cheese or mayonnaise. 8
Healthy eating barriers Don t have time to plan healthy meals 1 Fuel up every day with breakfast. Skipping can lead to overeating later in the day. Depending on how much time you have in the morning, try: Whole-grain cereal like bran flakes with fat-free or low-fat milk, or yogurt and fruit. Breakfast tacos cook a scrambled egg and serve with salsa and low-fat shredded cheese in a corn or whole-wheat tortilla. 2 3 4 5 Invite your kids to join you on the weekend to plan, shop for and cook a healthy family meal. Make meals ahead and freeze them. Use your slow cooker. Keep it simple and use fresh ingredients whenever you can. Keep vegetables and fruits on hand for salads and side dishes. Peanut butter on whole-grain toast with a banana on the side. 9
Healthy eating barriers On a budget and healthy food is more expensive 1 2 Avoid buying single portions (like applesauce, snacks or yogurt). Instead, buy in bulk and divide into smaller portions as needed. Check newspaper ads for grocery specials. Clip coupons or print them from websites. 3 4 Buy fruits and vegetables that are in season (or frozen, unsweetened). Try canned beans like black, butter, kidney or pinto. 10
Healthy recipes Websites for healthy recipes http://recipes.millionhearts.hhs.gov https://www.nhlbi.nih.gov/health/educational/lose_wt/eat/recipes.htm http://www.choosemyplate.gov/recipes-cookbooks-and-menus http://www.deliciousdecisions.org (American Heart Association) http//www.diabetes.org (American Diabetes Association) 11
Smart snacks Choose snacks from different food groups to create balance and include some protein with each snack. Examples of healthy snacks Low-fat yogurt topped with slivered almonds or fresh whole fruit Small apple with natural peanut butter Low-fat string cheese with cut veggies or fruit Whole-grain, low-sugar (<10 grams) cereal with fat-free milk Fresh veggies (carrots, cucumber, peppers, grape tomatoes) dipped in hummus Low-fat cottage cheese mixed with strawberries 12
Healthy grocery shopping Sample healthy grocery list http://www.webmd.com/diet/printable/healthy-grocery-shopping-list Meal planning and shopping tips http://www.fruitsandveggiesmorematters.org/planning-and-shopping-top- 10-tips Other websites that let you create your own personal menu plan and grocery list http://www.choosemyplate.gov/sites/default/files/budget/grocery_gameplan _interactive.pdf http://www.choosemyplate.gov/budget-grocery-list Find your favorite site, customize it and print out copies. 13
Eating healthy when dining out Order a side dish or appetizer that is smaller than a regular entrée. Fill your plate with vegetables and fruit. Stir-fry dishes, kabobs or vegetarian menu items usually have more vegetables. Have fruits as a side dish or dessert. Look for items on the menu that are low in calories, fat and sodium. Don t eat all of your meal. Take leftovers home and put them in the refrigerator right away. Choose drinks without added sugars (water, fat-free or low-fat milk, unsweetened tea, etc.). Start with a salad to help you feel satisfied sooner. Ask for dressing on the side and use a small amount. Share a main entrée. Pass on the all-you-can-eat buffet and order an item from the menu. Steamed, grilled or broiled dishes have fewer calories than foods that are fried in oil or cooked in butter. Request 100% whole-wheat breads, rolls and pasta when choosing sandwiches, burgers or main dishes. Source: U.S. Department of Agriculture. Eating foods away from home http://www.choosemyplate.gov/eating-foods-away-home. (last updated February 5, 2016). 14
How Cigna can help Cigna 24-Hour Health Information Line Cigna Healthy Steps to Weight Loss mycigna.com Health assessment Apps and activities Prescription drug costs Online coaching for stress, nutrition and exercise Healthy Balance Toolkit/Healthy Kids Challenge http://www.cigna.com/h ealthwellness/collection s/mix-six-healthybalance-toolkit Healthy Rewards Fitness discounts Weight management program 15
This is intended to be general health information and not medical advice or services. You should consult your doctor for medical advice or services, including seeking advice before undertaking a new diet or exercise program All Cigna products and services are provided exclusively by or through operating subsidiaries of Cigna Corporation, including Cigna Health and Life Insurance Company, Connecticut General Life Insurance Company, Cigna Behavioral Health, Inc., Cigna Health Management, Inc., and HMO or service company subsidiaries of Cigna Health Corporation. The Cigna name, logo, and other Cigna marks are owned by Cigna Intellectual Property, Inc. All pictures are used for illustrative purposes only. 890246 05/16 2016 Cigna. Some content provided under license.