Teacher Well-Being
2013 UA Nutrition Network
Nancy Rogers, MS, RD, CWWS
Coordinator
Employee Wellness and Health Promotion
UA Life & Work Connections
Your Well-Being
Work
WORK
HOME
Home
Effective Work-Life Balance
Your Well-Being
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Take a whole person, integrated approach
to wellness
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Physical
Mental
Emotional
Spiritual
Including the components of
work and outside life
experiences.
Physical Well-Being
Nutrition
 Physical Activity
 Quit Tobacco
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Research-based Nutrition
Focus on simple, whole foods
 Guidelines
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◦ Choosemyplate.gov
◦ Mediterranean Diet pattern
◦ DASH Diet
Why Optimal Nutrition ???
Achieve weight management goals
 Lowers risk for heart disease, high blood
pressure, diabetes, certain cancers
 Helps handle stress and depression
 Maximizes energy
 Healthy eating is
important for any age
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Basic Concepts
Vegetables, fruit, beans, whole grains, fish,
lean meats, and low fat dairy
 Fresh, seasonal foods rather than highly
processed items
 Limited high fat animal products and
sugars
 Leisurely dining
 Regular physical activity
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Eat Lots of Vegetables
Half your plate with Vegetables
Eat lots of fruit
Lean Meat Portions small
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Consider other sources of protein
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Beans
Nuts
Hummus
Yogurt
Cheeses
eggs
Eat fish / seafood twice a week
Include sources of omega-3’s:
Tuna, sardines, herring, salmon
Include seafood:
Clams, mussels, crab, shrimp
Cook Vegetarian
Build around beans!
 Use herbs and spices
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Use Healthier Fats
Extra virgin olive, canola, peanut oils
 Nuts
 Peanuts
 Olives
 Avocado
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Avoid Trans Fats
Hydrogenated vegetable shortening
 French fries, doughnuts, baked goods including
pastries, pie crusts, biscuits, pizza dough, cookies,
crackers, flour tortillas
 Stick margarines and shortenings.
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Enjoy low fat dairy products
Small amounts of cheeses
 Low or nonfat yogurts, plain
 Skim or 1% milk
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For dessert, consider fruit
In season, canned, frozen or dried
 Figs, dates, pomegranates, apples with
cinnamon, melons, grapes, berries
 Save sweets for special occasions
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What’s the Difference?
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Typical Meal
◦ Large meat portion
◦ Heavy on saturated fat
and salt
◦ Heavy on the sugar
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“My plate” Meal
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Large veggie portion
Small meat portion
Olive oil or nuts
Fruit /spices
Over - All
A variety of foods, predominately plant
based – whole grains, veggies, beans
 Low in sugar
 Moderate in salt
 Low in saturated fat
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Nutrition for children
choosemyplate.gov
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Cups of fruit a day?
◦ 4-8 yrs = 1 to 1 ½ cups
◦ 9-13 yrs = 1 ½ cups
◦ Adults = 2 cups
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Cups of Vegetables a day?
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4-8 yrs = 1 ½ cups
9-13 yrs boys = 2 ½ cups
9-13 yrs girls = 2 cups
Adults = 3cups
◦ Include dark green, red and orange, beans and peas,
starchy veges and other types each week
Nutrition for children
choosemyplate.gov
Whole grains – at least half
 Milk and Dairy – 1% or nonfat
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Easy Breakfasts
Whole grain, 1% milk
and fruit
 Plain yogurt and fruit
 Hard cooked egg
and whole grain toast
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Quick Breakfasts – How to make it better?
Smart healthy Lunches
Fill ¼ with starchy
vegetables or whole
grains
Fill ½ plate
with
vegetables and
fruit
Fill ¼ with
lean protein
foods
Quick Lunch
PB and honey sandwich,
ww bread
 Carrot sticks
 Cup of low fat yogurt
 Fresh berries
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Quick Lunch
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Mashed pinto beans
Mozzarella cheese, grated
WW flour or corn tortillas
Fresh salsa (chopped tomato, cilantro, chile,
green onions)
Crisp apple
Quick lunch
Tin of sardines or herring
Whole grain bread or
crackers
Red and green pepper slices
Apple, pear or orange
Square of dark chocolate
Quick lunch
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Hard cooked eggs
Whole grain bread
Tomato slices and
romaine lettuce
leaves
Make a sandwich, or
a salad.
Sliced Mango
Meal Planning and Shopping
Plan out what you want to make
 Shop from a list
 Keep a healthy pantry
 Fresh things last 4-5 days
 Back-up of canned,
frozen or dried
 Make extra and freeze
 Cook double of staple
for another meal
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Healthy Recipes
http://lifework.arizona.edu/wsw/
 www.oldwayspt.org
 http://americanbean.org/
 http://www.fruitsandveggiesmatter.gov/mo
nth/beans.html
 http://www.choosemyplate.gov/
 http://www.eatwellbewell.org/recipes
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Lifestyle Concepts
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Food means more than nutrients
◦ Meals with friends and family
Attitude towards food
◦ Elements of connecting
with the earth
◦ Elements of nourishing
those you love
Attitude towards exercise
Elements of working with not against
your unique body
 Elements of fun and playfulness
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Anti-activity excuses
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Exercise is for young slim people
I’ll get injured
Exercise will make me hungry
I’d look silly in skimpy leotards
At my size, I’m too self-conscious
I don’t have time
I’m too tired
It’s too hot / cold / dry / rainy / windy….
 Thin for Life by Anne M. Fletcher, MS, RD
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Lifestyle Concepts: Be active!
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Physical activity is not an option –
Plan it in!
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Aerobic exercises
Strength exercises
Stretching most days
Balance
How Much Physical Activity?
Choose myplate.gov
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Kids and Teens - 60 minutes each day
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Moderate to vigorous level
Vigorous 3 days a week
Strength exercises 3 days a week (climbing)
Bone-strengthening 3 days a week (jumping)
How Much Physical Activity?
Choose myplate.gov
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Adults
◦ Aerobic: 2 hours 30 minutes a
week of moderate level or
1 hour 15 minutes of vigorous
◦ Spread out the aerobic exercise
over 3 days, at least 10 minutes
a time
◦ Strength exercises 2 times
a week
Physical Activity: Working it in
Make physical activity
part of your planned
events
 Establish physical
activity patterns NOW!
 If it’s not written in, it
won’t get done….
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Don’t wait for
perfection –
just begin!
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Your Well-Being
Be mindful of what you eat
 Schedule in planning for foods and
physical activity daily
 Remember work – life balance
 Take time to play, sleep, laugh!
 Short breaks to breathe / refresh
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Questions ???