15 Eating Well Tips for 2015
Alyssa Krejci, RD, LMNT │70th & Pioneers Hy-Vee Registered Dietitian
15 Eating Well Tips for 2015
will Lead to a Healthier You!
1.
2.
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6.
7.
8.
9.
10.
Eat breakfast
Eat every couple hours (3 – 4 hours)
Aim for balance – watch your portions
Eat the Rainbow – vegetables and fruits
Eat intuitively
Fill up on fiber
Water
Think ahead – meal planning
Get to know food labels & NuVal at Hy-Vee
Follow food safety guidelines
15 Eating Well Tips for 2015
will Lead to a Healthier You!
11. Get cooking – try some heathy cooking swaps
12. Fix nutrient-dense snacks
13. Dine out without ditching your goals
14. Explore new food flavors
15. Be active
1. Breakfast

Break the fast!

Eating breakfast may help decrease 200 calories a day or 24
pounds a year.

Eating breakfast helps keep off weight in the long run.

Eat a well-balanced diet:

Include a good source of protein and fiber
Protein
Fiber & Antioxidants
1-2 eggs
Whole grain toast & orange
1 cup nonfat Greek yogurt
1/2 cup flax granola & 1 cup berries
Protein bar
Apple
Hot quinoa & oatmeal cereal with berries & nuts
2. Eat Every Couple Hours

Boosts metabolism and keeps it
running high.

Prevents overconsumption of food.

Choose healthy snacks.
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Think protein & fiber!
Helps get all your needed nutrients.
3. Aim for Balance

Too much of anything is not a good thing.

Every nutrient has a different job in your body.
Keep it simple with MyPlate
Carbohydrates 45-50%
Protein 25%
Fat 25-30%
Size Matters
Source: www.prowellness.vmhost.psu.edu/portion-distortion
4. Eat the Rainbow
Green – protect against cancer & maintain good
cardiovascular health
Orange and Yellow – good for skin, immune
system, eye health
Purple and Blue – reduce effects of aging,
improve short-term memory
Red – lower risk of prostate and ovarian cancers &
cardiovascular disease
White – reduce risk of cancer
5. Begin to Eat Intuitively

Legalize all foods – make peace with food.

Listen to your hunger.

Eat the majority of the time when you are physically
hungry.

Stop when you are comfortable - not stuffed.
Hunger Scale
 Listen to your body and decide which level fits best.
 Try to keep your hunger level between level 2 and 3.
1
Starving
2
3
4
5
Hunger
Pangs
Solid
Hunger
Full
Stuffed
 Red area = DANGER ZONE
TIP
Think of what you would like to
eat when you are between a 2
and a 3.
If leftovers sound good that is a
good sign you are hungry.
6. Fill Up on Fiber

Recommendation: 20-35g/day

Decreases the risk for heart disease and some cancers.

Lowers your calorie intake by helping you to stay full longer.
Two Types of Fiber
1) Soluble - It can help lower blood cholesterol and glucose levels.

Found in oats, peas, beans, apples, citrus fruits, carrots, barley and
psyllium.
2) Insoluble - Promotes the movement of material through your
digestive system and increases stool bulk.

Found in whole-wheat flour, wheat bran, nuts, beans and vegetables,
such as cauliflower, green beans and potatoes.
7. Water
Are you getting
enough?
Water
DID YOU KNOW?
The hypothalamus controls both hunger and thirst,
so it sends the same signal whether you are hungry
or thirsty. Are you really hungry or thirsty?

Try drinking an 8-ounce glass of water first before you get something
to eat.

It might take up to 15 minutes for your hypothalamus to send a
signal letting your body know your thirst has been satisfied.

If you still feel hungry, then eat.

Help your body determine the difference between being hungry and
being thirsty.
8. Think Ahead…Meal Planning
Planning meals ahead can help you:
 Meet your needs for energy and nutrients.
 Provide appealing, balanced meals.
 Save money at the grocery store.
 Waste less food by using leftovers and
foods on hand.
 Add variety to your meals.
 Reduce
stress!
Meal Planning in 4 Easy Steps:
Step 1: Take Inventory
 Check your refrigerator, freezer and
pantry to find out which items you
have available.
 Keep a list of spices and seasonings
you have currently at home.
 Helps
to avoid buying a product you may
already have.
Meal Planning in 4 Easy Steps:
Step 2: Create a Meal Plan

Plan your meals for one or more weeks at a
time.
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
Know your schedule and your family’s schedule
if applicable.
Remember, the key concepts of a healthy diet
when planning.

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Start your menu planning with the main meal. Then
decide what to have for lunch and breakfast.
MyPlate
Use a Meal Planning Tool if needed.
Meal Planning in 4 Easy Steps:

Step 3: Make a Shopping List

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Get to know the layout of your grocery store!
Categorize your needed ingredients based on their
departments or aisle numbers.
If you have coupons for products you would
normally buy, clip them and put them in an
envelope to bring with you!
Step 4: Shop Strategically
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Try shopping only once per week (or less) to save both
time and money.
Don’t shop when you are hungry!
Try generic, store brands to save money without
sacrificing taste.
Shop the perimeter of the store first.
 Healthier options!
Meal Planning in 4 Easy Steps:
Check out
Hy-Vee’s
weekly
menu!
9.
Read
Food
Labels
What Health Claims on Food Labels Really
Mean…
FDA has strict guidelines on
how certain food label terms
can be used. Some of the
most common claims seen
on food packages:
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Low calorie — Less than 40
calories per serving.
Low cholesterol — Less than
20 mg of cholesterol and 2
grams or less of saturated fat
per serving.
Low-fat- 3 grams fat or less
per serving
Reduced — 25% less of the
specified nutrient or calories
than the usual product.
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Good source of —
Provides at least 10% of
the DV of a particular
vitamin or nutrient per
serving.
Calorie free — Less than 5
calories per serving.
Fat free/sugar free —
Less than 1⁄2 gram of fat or
sugar per serving.
Low sodium — Less than
140 mg of sodium per
serving.
High in — Provides 20% or
more of the Daily Value of a
specified nutrient per
serving.
High fiber — 5 or more
grams of fiber per serving.
NuVal: An Extra Tool, Available at
Hy-Vee, to Help You Find More
Nutrient-Dense Foods!
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1-100
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A nutritional scoring
system available at HyVee
NuVal scores can be
found on food price tags.
Developed by an
independent panel of
nutrition and medical
experts, the system
helps you see - at a
glance - the nutritional
value of food you buy.
NuVal scores food on a
scale of 1 to 100. The
higher the number, the
higher the nutrition.
www.nuval.com
10. Remember Food Safety



Clean: Wash hands,
surfaces and fresh
produce.
Separate raw meat,
poultry, seafood or
eggs from ready-toeat foods in your
grocery cart and in
your refrigerator.
Cook foods to the
proper temperatures.

Use a meat
thermometer

Chill and refrigerate
foods quickly. Your
refrigerator should be
no higher than 40◦F
and the freezer at 0◦F
11. Get Cooking
Expand your recipe horizons
Buy a good basic cookbook.
• Good Housekeeping or Better Homes and Gardens
Use the Internet to search for healthy recipes.
• Go to www.hy-vee.com for simple recipes plus weekly
meal plans
Try a new recipe each week.
Hy-Vee Meal Solutions
Click on
Meal
Solutions recipes
Healthy Cooking Tips
Ways to Cut the Fat Using Greek Yogurt
Simple Swaps
• Use plain Greek yogurt
instead of sour cream.
• Try mixing two cups of
Greek yogurt with a packet
of dry ranch dressing for a
quick veggie dip.
Avocado

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Add heart-healthy monounsaturated fats,
Vitamin C, Vitamin K & fiber
Use as a butter swap in cookies

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1 cup butter = 1,628 calories, 184 grams fat (116
grams saturated)
1 cup mashed avocado = 384 calories, 35 grams
fat (5 grams saturated)
YOU SAVE 1,244 calories, 149 grams fat (111
grams saturated)
Use as a sandwich spread

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2 tablespoons mayonnaise = 180 calories, 20
grams fat (3 grams saturated)
2 tablespoons mashed avocado = 24 calories, 2
grams fat (0.3 grams saturated)
YOU SAVE 156 calories, 18 grams fat (2.7 grams
saturated)
Unsweetened Applesauce &
Mashed Banana

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Apples are a great source of soluble fiber & Vitamin C
Applesauce for oil in recipes
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1 cup oil = 1,927 calories, 218 grams fat
1 cup applesauce = 102 calories, 0 grams fat, 23 grams sugar
YOU SAVE 1,825 calories, 218 grams fat
Bananas are a great source of potassium, fiber, Vitamin C &
Vitamin B6
Banana for oil in recipes

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1 cup oil = 1927 calories, 218 grams fat
1 cup mashed banana = 200 calories, 1 gram fat, 27.5 grams sugar
YOU SAVE 1,727 calories, 217 grams fat

Frozen bananas also make a great ice cream

** Though you are saving lots of calories and fat, you are adding
in sugar by making these swaps**
Black Beans


Add antioxidants, fiber, protein, Bvitamins, iron, magnesium, potassium &
zinc
Make black bean brownies!


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1 serving traditional brownies made with a mix
= 180 calories, 8 grams fat
1 serving black bean brownies made with a mix
= 162 calories, 4 grams fat
YOU SAVE 15 calories, 4 grams fat…More
important, you add filling fiber and protein
Healthy Cooking Tips
Replace high-fat meats with leaner meat.

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Ham instead of sausage
Sirloin steak for rib-eye
93%-lean ground beef for 85%-lean
Look for “loin” or “round”

Remove visible fat on meat and skin on
chicken.

Drain fat from ground beef by rinsing with water
and patting dry.
Healthy Cooking Tips
Reducing Fat in Cooked Ground Beef
A study in The Journal of American Dietetic Association found that a simple rinsing
process reduced the fat content of cooked ground beef by as much as 50 percent.
Source: www.beefnutrition.org
12. Snack Smart
Here are some examples of some quick, filling snacks!
PROTEIN SOURCE
FIBER SOURCE
Cheese Stick
Whole Grain Crackers
Turkey Stick
Apple
Greek Yogurt
Berries & Granola
Low-Fat Milk
Kashi Whole Grain Cookie (5gm)
Peanut Butter
Whole Wheat Toast
Nuts
Dried Cranberries & Whole Grain Cereal
Shredded Cheese
Whole Wheat Pita
(add pasta sauce and make a pizza!)
13. When You’re Dining Out…
Plan ahead, ask questions and choose foods carefully
 Think about nutritious items you can add to your plate
– fruits, vegetables, lean meats or fish
 Choose grilled, baked, broiled or steamed items…not
fried
 Choose side salad with light dressing (on the side)
instead of fries
 Choose water, unsweetened tea or milk instead of
soda

14. Explore New Foods and Flavors

You can add more nutrition and
eating pleasure by expanding your
range of food choices:
When shopping make a point of selecting
a fruit, vegetable or whole grain that’s
new to you.
 Choose a restaurant that features ethnic
foods and find new flavors to enjoy.
 Try different versions of familiar foods
like blue potatoes or red leaf lettuce.

15. Be Active

There is no one ideal program.

Get to know your body and what works for you.

Start slowly and gradually progress.

ANY activity is better than no activity.
In 2015: Visit with Your Hy-Vee Dietitian
Lifestyle & Weight Management Program
Health Screenings
Newsletters
Weekly Menu Ideas
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Shopping Tours
Individual Nutrition Consultations
Community Presentations
Cooking Classes
Wellness Workshops
Kids’ Events
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Cholesterol
blood pressure
blood sugar
body fat
body mass index
Questions?
Thank You
Alyssa Krejci, RD, LMNT
70th & Pioneers Hy-Vee
Phone: (402) 489-4244
E-Mail: akrejci@hy-vee.com