you say you want a resolution: food choices for a healthy new year
DESCRIPTION
Each year, after the holidays have come and gone, we all make the same promise to ourselves: to be healthier, to be more fit, to really start taking care of ourselves. Sometimes it works, sometimes not. Amanda Novy, Registered Dietitian, discusses diets, exercise and weight control and management. Ring in 2013 with the tips, tricks and family-friendly ideas for a real fresh start towards a healthier you. Watch the video: https://www.youtube.com/watch?v=Attis6i45rk&list=UU6zopcfz4Krs1YNqbDKBF-gTRANSCRIPT
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You Say You Want a Resolution:
Food Choices for a Healthy New YearAmanda B. Novy, MS, RD, LDN
Dietetics and Nutrition
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www.SpringfieldClinic.comwww.SpringfieldClinic.com
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Overview
• Better eating habits.
• Tips to keep you on track.
• Understand portion control.
• Using food as medicine.
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Eating Habits Today
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Fad Diets
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Dangers of Fad Diets
• Deprivation
• Elimination of too many nutrients
• Not-sustainable
• Non-educational
• Rapid weight loss → Rebound weight gain
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Healthier Choices
• “The best diet is the one that you don’t know you’re on”—Brian Wansink from “Mindless Eating: Why we Eat More than we Think”
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Tips for Healthier Habits
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Tips for Healthier Habits
• Drink all caloric beverages out of an 8 oz cup only.
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Tips for Healthier Habits
• Be MINDful of alcohol consumption.
• Think about what you should eat more of and not what you shouldn’t eat.
• Meal multi-tasking.
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Tips for Healthier Habits
• Be aware of party-behaviors.
• Don’t waste more than one bite on any food that does not taste good.
• Plan ahead for those busy days.
• Watch out for the “winter woes”
• “SEE-food” trap
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Tips for Healthier Habits
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Better Snacking Habits
• Snack with a purpose!
• Fruits, vegetables, whole grains, low-fat dairy and nuts.
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Dining Out Make-overs
• Know before you go.
• Ask for a quieter spot, if possible.
• Look for healthier word descriptions:– Grilled, baked, broiling, poaching and
steaming.– Pan-fried, deep-fried, crispy, golden,
buttered, creamy.
• Know your proper portion sizes.
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Label Reading
• Regular vs. Low-fat
• Sugar-Free
• “Made with whole grains”
• “health halos”
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Regular vs. Low Fat
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Sugar-Free
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“Made with Whole Grains”
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Health Halos
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The Hunger Games
• Physical Hunger vs. Emotional Hunger
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Physical vs. Emotional Hunger
Physical
• Builds gradually• Strikes below the neck• Occurs several hours
after a meal• Goes away when full• Eating leads to feelings of
satisfaction
Emotional
• Develops suddenly• Above the neck• Unrelated to time• Persists despite fullness• Eating leads to guilt and
shame
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• Start with our plates
Changing our Serving Size
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Changing our Serving Size
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So, how do we build better meals?
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My Plate
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Non-Starchy vs. Starchy Vegetables
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Tips for adding more fruits and vegetables
• Fire up the grill
• Expand the flavor of casseroles, sauces and stews
• Liven up eggs in the morning
• Add them to your sandwich
• Be creative with baked goods
• Prepare ahead of time (Sunday afternoon)
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Fueling the Fire
• Adequate calorie intake
• 3 meals per day
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Why Family Meals?
• Families who eat meals together regularly:– More fruits and
vegetables– Less fried food, soda,
saturated and trans fat
– More fiber, calcium, iron, vitamins B6, B12, C & E
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Why Family Meals?
• Children and adolescents who share family meals three or more times per week:– are more likely to be
in a normal weight range
– have healthier eating patterns
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Physical Activity
• American College of Sports Medicine & American Heart Association– 30 min moderate daily PA 5 days/week or– 20 min vigorous intense PA 3 days/week or– 150 min moderate PA/week– 8-10 strength-training exercises, 8-12 reps
of each exercise at least 2 days/week– “calorie compensation”
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Pre-Diabetes
• Blood glucose levels that are higher than normal but not yet high enough to be diagnosed as diabetes.
• Other warning signs may be:– Overweight– Elevated blood pressure– Elevated cholesterol
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Pre-Diabetes
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Summary
1. Watch out for fad diets.
2. Be mindful of eating behaviors.
3. Snack with a purpose.
4. Build a better plate.
5. Move more.
6. Know your risks.
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• “Knowing is not enough; we must apply. Willing is not enough; we must do”– Johann Wolfgang von Goethe
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Questions?
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More Resources
Find videos, handouts and more resources at
www.SpringfieldClinic.com/DoctorIsIn