HEALTHY EATING What you need to know for a long and healthy life March National Nutrition Month 890246
This presentation is for informational purposes only. Material within this presentation should not be considered medical advice. If you have questions following the presentation, please consult your doctor. For more information, Cigna customers can speak with a nurse at the 24-Hour Health Information Line. 2
How to build a healthy eating plan Focus on variety, amount and nutrition. 1 Make healthy choices from all five food groups. Eat the right amount of calories for you (based on your age, size and physical activity level). Eat well to: Avoid becoming overweight or obese. Reduce your risk for diseases like heart disease, diabetes and cancer. Get the nutrients your body needs. Choose foods and drinks low in saturated fat, sodium and added sugars. Make small changes to eat healthier. 1. United States Department of Agriculture. Build a Healthy Eating Style. http://www.choosemyplate.gov/myplate (last updated January 7, 2016). 3
How to build a healthy eating plan A healthy eating plan includes: 1 A variety of vegetables Fruits (especially whole fruits) Grains, at least half of which are whole grains Fat-free or low-fat dairy products A variety of protein foods Oils Aim to make half your plate fruits and vegetables. 2 1. 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). 2. U.S. Department of Agriculture. Build a Healthy Eating Style. http://www.choosemyplate.gov/myplate (last updated January 7, 2016). 4
What to limit All food and drink choices matter Guidelines on what to limit 1 1 Limit added sugars to less than 10% of calories per day. 4 Reduce your sodium to under 2,300 milligrams (mg) per day (under 1,500 mg per day for those trying to lower blood pressure). 2 Keep saturated fat to less than 10% of calories per day. 5 Reduce the refined grains you eat and make at least half of your grains whole grains. 3 Limit trans fat to none or as little as possible. 6 If you drink alcohol, limit to one drink per day for women and no more than two drinks per day for men. 1. 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). 5
Fats and oils Bad fats & Good fats Bad fats are saturated fats and trans fats. 1 Most saturated fats are from animal products like meat and dairy products. They are typically solid at room temperature. Examples of foods that are high in saturated fats include: Fatty meats and poultry with skin Butter and high-fat cheese Other sources include fried foods, baked goods and some oils like palm or coconut oil. Good fats are monounsaturated fats and polyunsaturated fats. Monounsaturated fats are found in oils (olive, canola, peanut, safflower and sunflower), avocados, peanut butter and most nuts. Polyunsaturated fats are found in oils (corn, soybean and cottonseed), walnuts, pine nuts, and seeds (sesame, pumpkin and flax). Omega-3 fatty acids are a type of polyunsaturated fat (found in seafood like salmon, tuna and herring, as well as in walnuts and flax seeds). 1. American Heart Association. Saturated Fats. http://www.heart.org/heartorg/healthyliving/healthyeating/nutrition/saturated- Fats_UCM_301110_Article.jsp (accessed February 16, 2016). 6
Whole grains Eat 6 ounces of whole grains a day (based on a 2,000-calorie per day diet). 1 One ounce is 1 slice of bread, ½ cup of cooked rice, pasta or cereal, or 1 cup of ready-to-eat cereal. Half of your grains should be whole grains. Whole grains consist of the entire grain kernel (bran, endosperm and germ), which means they contain all of the grain s fiber, vitamins and iron. 1 Examples of whole grain sources: Whole-wheat flour Bulgur (cracked wheat) Oatmeal Whole cornmeal Look for the word whole in the ingredients listing (don t confuse multigrain with whole grain ). Refined grains have the bran (which contains fiber and B vitamins) and the germ (which contains antioxidants, and vitamins E and B) removed. Examples of refined grain products include white flour, white bread and white rice. 1. U.S. Department of Agriculture. What Foods Are in the Grains Group? http://www.choosemyplate.gov/grains (last updated March 28, 2016). 7
Vegetables Eat 2½ cups of vegetables a day (based on a 2,000-calorie per day diet). 1 A cup is 1 cup of raw vegetables, cooked vegetables or 100% vegetable juice, or 2 cups of leafy salad greens. 2 Choose a variety of vegetables from these groups: 1 Dark green Red and orange Legumes (beans and peas) Starches Other Vegetable options include: Fresh and frozen Canned and dried Cooked or raw forms 100% vegetable juices 1 1. 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). 2. U.S. Department of Agriculture. What Foods Are in the Vegetable Group? http://www.choosemyplate.gov/vegetables (last updated March 28, 2016). 8
Fruits Daily Eat 2 cups of fruits a day (based on a 2,000-calorie per day diet). 1 A cup is 1 cup of raw fruit, cooked fruit or 100% fruit juice, or ½ cup of dried fruit. Whole fruits Half of the fruits you eat should be whole fruits. 1 Whole fruits can be fresh, canned, frozen or dried. Fruit juice Drink 100% fruit juice, without added sugars. 1 1. 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). 9
Protein Eat 5½ ounces of protein a day (based on a 2,000-calorie per day diet). 1 An ounce is 1 ounce of lean meat, poultry or fish, 1 egg, 1 tablespoon of peanut butter, ½ ounce of nuts or seeds, or ¼ cup cooked beans. Proteins come from both animal and plant sources. You should eat a variety of protein. Seafood (aim for 8 ounces of cooked seafood per week) Lean meats Poultry Eggs Legumes (peas and beans) Nuts and seeds Soy products Choose meats and poultry that are lean or lower in fat. 1. United States Department of Agriculture. What Foods Are in the Protein Foods Group? http://www.choosemyplate.gov/protein-foods (last updated March 28, 2016). 10
Dairy Adults should have 3 cups of dairy a day (based on a 2,000-calorie per day diet). 1 A cup is 1 cup of milk, yogurt or fortified soy milk, 1½ ounces of natural cheese or 2 ounces of processed cheese. Healthy choices are fat-free and low-fat (1%) dairy products, including: 1 Milk Yogurt Cheese Calcium-fortified soy milk Foods made from milk with little to no calcium are not considered part of the dairy group. Examples are: 2 Cream cheese Cream Butter 1. 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). 2. U.S. Department of Agriculture. What Foods Are Included in the Dairy Group? http://www.choosemyplate.gov/dairy (last updated March 28, 2016). 11
Beverages Shift to healthier drink choices 1 What we drink contributes nearly 20% of our total calorie intake. The largest source of calories is sweetened drinks, which account for 35% of our calories from beverages. Other major sources of calories from beverages are milk and milk drinks, alcoholic beverages, fruit and vegetable juices, and coffee and tea. Choose beverages with: No calories (especially water) Nutrients like calcium, potassium and vitamin D. These can be found in fat-free and low-fat milk, as well as 100% fruit and vegetable juices. For those who drink caffeinated drinks, limit caffeine to no more than 400 mg per day. For adults who choose to drink alcohol, limit to one drink per day for women and no more than two drinks per day for men. 1. 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-eatingpatterns (accessed February 9, 2016). 12
Balance calories to manage weight Tips to help you manage your weight 1 1 Eat a variety of vegetables and fruits (half of your fruits should be whole fruits). 5 Make sure half of your grains are whole grains. 2 Limit added sugars in your food and drinks. 6 For gradual weight loss, cut out 500 calories per day. 2 3 Stay hydrated with water or other low-calorie drinks throughout the day. 7 Exercise at least 30 minutes per day, five days per week. You may need more activity to reach or keep a healthy weight. 3 4 Focus on lean protein and lowfat dairy products. 8 Eat when you are hungry; stop when you are comfortably full. 1. 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-insidehealthy-eating-patterns (accessed February 9, 2016). 2. National Heart, Lung and Blood Institute. Why Is a Healthy Weight Important? http://www.nhlbi.nih.gov/health/educational/lose_wt/index.htm (accessed February 18, 2016). 3. Centers for Disease Control and Prevention. Physical Activity for a Healthy Weight. http://www.cdc.gov/healthyweight/physical_activity/index.html (last reviewed/updated May 15, 2015). 13
Dietary guidelines: Additional resources The 2015 Dietary Guidelines promote a shift to healthy eating patterns. http://www.choosemyplate.gov/dietary-guidelines Resources are provided on ChooseMyPlate to support these three patterns. Healthy U.S.-style eating Healthy Mediterranean-style eating Healthy vegetarian eating 14
How Cigna can help Healthy Rewards Fitness discounts Weight management program mycigna.com Health assessment Apps and activities Prescription drug costs Online coaching for stress, nutrition and exercise Cigna 24-Hour Health Information Line 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.