Eating Right for Life
BALANCING LIFE’S ISSUES, INC.
Objectives
 Understand what food your body needs for optimal health
 Navigate foods and food marketing based on sound
nutrition advice
 Learn to manage weight, energy and long-term health with
nutrition guidance
 Review and understand the 2010 Dietary Guidelines issued
by the USDA and HHA
Benefits of Eating Right
 Quality of life

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Weight management
Disease Prevention
 Immediate benefits

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Increases energy
Improved and controlled
mood
 Connection with self
and others
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Longevity
Self confidence
Healthy Lifestyle
 Exercise
 Sleep
 Managing stress – fight or flight response
 Hydrate
What are some
components of a
healthy diet?
 Variety


Smart food combinations
Many foods
 Balance


How much
When
 Smart Choices

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Limit certain foods
Whole foods vs. processed foods
Smart Food Combinations
Carbohydrates
• Are loaded with fiber and give
us instant energy and fuel for
our brains
Proteins
• Helps us focus and repair our
body’s muscles and cells
Fats
• Important for all of our cells
and helps keep us satiated
Combine all 3 at every snack or meal for your best energy and satisfaction
Variety
 Carbohydrates

Fruits and vegetables



Each color has its own health benefits so eat them all
Get 9 servings of them a day!
Grains

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Get at least, if not all of them whole grains
Includes Brown rice, whole grain bread,
quinoa, oats
 Protein

Take in small amounts of lean and low-fat
protein (6-8oz) daily

Includes Lean meats, fish, dairy, eggs, beans, nuts,
seeds, soy
 Fat

Limit saturated fat and take in Omega-3s, poly and mono unsaturated
fats such as avocadoes, olives, vegetable oils, fatty fish, nuts, seeds
Balance – When to eat
 Caloric pacing - 3 meals and 2-3 snacks per day
 Choose small meals and eat every 2-3 hours

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Snack ideas - Choose fruits and vegetables whenever possible
Have nuts, hard cheeses, bean dips and lean proteins alongside
them
When having grains make them whole
 Benefits


Increases metabolism
Controls appetite and often portions and
food choices
 Energy Balance daily is key!
Balance – How much
 One cup is about the size of your fist or a tennis ball

Servings size for cooked vegetable or grain is 1/2 cup
 1 oz. is about the size of your thumb
or a poker chip

Serving size for cheese or peanut butter
 3 oz is about the size of a deck of
cards or the palm of your hand

Serving size for meat
Check out: www.webmd.com
healthy eating section for a great portion size helper
The New Proportions
 The plate is designed to show how your food should be portioned
 Its important to enjoy your food, but eat less and avoid oversized




servings
Half your plate fruits & vegetables
Grains should be whole grains
Choose lean with protein
Switch to fat-free or low-fat milk
Check out
www.choosemyplate.gov
FOODS TO
LIMIT
 Whole Foods vs. Food Products

Whole foods are in their natural form
 Processed foods often add sugar, salt
and fat

All things that increase our risk for diseases
like diabetes, heart disease, stroke
 Food labels

Contain the truth about health of a food
product more than food claims
 Labeling can be misleading

“Healthy”, “natural” or “cholesterol free”
 Ingredient list gives you the power
to know what you are eating


Listed by weight
Choose less: hydrogenated oils and added
sugars
Meal Planning
 Carbohydrates, protein and healthy fat



Vegetable stir fry with beans and rice
Fish, potato and vegetable
Meat stew with vegetables and grain (barley)
 Time-saving tips

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Cook extra food and save in fridge or freezer
Have tools on hand like a rice cooker, blender, steamer and
sauté pan
Keep cooked or fast-cooking grains on hand
Store frozen berries and greens like spinach in the freezer
Keep nuts, nut butters and beans in cabinets

The Art of
Eating

Sit down to a meal whenever possible
Ask for modifications to meals when
eating out
Add as much color to your plate as possible


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Keep snacks on hand so you never get
too hungry
Chew your food completely
Eat with others
Social interaction enhances our satisfaction


Body absorbs nutrients and digests best
when it is relaxed
Get involved in the purchasing and
preparation of your food whenever
possible
Updated Statistics and Dietary Guidelines
 68% of United States population are overweight or obese and more





than 33% of children
New guidelines will focus on reducing calories while increasing physical
activity.
It is all about making better choices
 Fruits, vegetables, whole grains, fat free and low fat dairy.
 Consume less processed food, salty foods, foods high in sugar.
Lean and then be aware of portion sizes
Increase your physical activity
It is not just about looking better but feeling better and living longer
and healthier
Source: United State Department of Agriculture
6 Easy Guidelines to remember
 Savor your food at meals but consume less.
 Learn portion control for each kind of food.
 Make vegetables and fruits the bulk of your plate.
 Drink 1% or fat free milk or try almond or rice milk.
 Watch out for hidden sodium in foods you don’t usually think as “salty”
like breakfast cereals etc.
 Make water and calorie-free beverages your primary source of fluids
rather than sugary, calorie-containing drinks.
The bottom line…
 Accept the fact that we need fewer calories overall
 Unconsciously we have been encouraged that bigger and
more is better and it not true
 Think of food as you would fuel for your car
 Savor and enjoy every bite! Balance overall calories with
plenty of activity & exercise.