healthy behaviors to shape healthier lives

By  Ilana  Muhlstein  www.Nutrition-­‐ISM.com  

Which  Body  Looks  Like  You  And  Your  Family?  

Obesity  Is  Due  To  A  Lack  Of  Healthy  Behaviors  

Healthy  Habits  Are  Needed  To  Prevent  Chronic  Diseases  

What  Is  Healthy  EaEng?  

Making  Smart  Choices  For  Breakfast:   Using  skim  milk  instead  of  whole  milk       Orange  instead  of  orange  juice    

For  Lunch:   Removing  the  skin  from  chicken     Water  instead  of  Coke  

Making  Smart  Choices    For  Dinner   Mustard  instead  of  mayo       Remove  cheese  from  a  hamburger       Baked  potato  instead  of    medium  fries      

For  Dessert   3  Hershey  kisses  instead  of  1  donut      

These  Smart  Choices  Can  Save  You  1000  Calories  Per  Day!!!  

My  Plate    1.  Make  1/2  your  plate  veggies  and  fruits  2.  Add  lean  protein  3.  Add  whole  grains  4.  Don’t  forget  dairy  5.  Avoid  extra  fat  6.  Take  your  time  7.  Use  a  smaller  plate  8.  Take  control  of  your  food  9.  Try  new  foods  10.   Satisfy  your  sweet  tooth  in  a  healthy  way  

Simplify  Your  Focus      Freshness   Color   Variety    Fruits   Vegetables   Healthier  substitutions  in  recipes   Eating  whole  and  natural  foods   Eating  off  of  smaller  plates   Concentrating  when  eating  

•   More  bites  •   Less  fattening  condiments  •   Getting  the  biggest  bang  for  your  buck!    

Start  Slow/  Add  Small  Changes   Changing  your  diet  completely  overnight  usually  leads  to  cheating  or  stopping  completely    

 As  small  changes  become  habit,  you  can  continue  to  add  more  healthy  choices  to  your  diet  

Fill  Up  on  Low  Calorie  Foods  

Choose  Whole  Grains  

Fill  Up  On  Fiber    

Avoid  The  “White”  Stuff  

Go  for  the  Healthy  Fats  

And  Limit  the  “Bad”  Ones  

Be  Mindful  Of  PorEons  

Drink  Plenty  Of  Water  

When  in  Doubt,  SEck  With  MyPlate  

Any  QuesEons?  Nutrition-­‐ISM.com  

IlanaMuhlstein@gmail.com