You Say You Want a Resolution: Food Choices for a Healthy New Year

You Say You Want a Resolution:

Food Choices for a Healthy New YearAmanda B. Novy, MS, RD, LDN

Dietetics and Nutrition

www.SpringfieldClinic.comwww.SpringfieldClinic.com

Overview

• Better eating habits.

• Tips to keep you on track.

• Understand portion control.

• Using food as medicine.

Eating Habits Today

Fad Diets

Dangers of Fad Diets

• Deprivation

• Elimination of too many nutrients

• Not-sustainable

• Non-educational

• Rapid weight loss → Rebound weight gain

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”

Tips for Healthier Habits

Tips for Healthier Habits

• Drink all caloric beverages out of an 8 oz cup only.

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.

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

Tips for Healthier Habits

Better Snacking Habits

• Snack with a purpose!

• Fruits, vegetables, whole grains, low-fat dairy and nuts.

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.

Label Reading

• Regular vs. Low-fat

• Sugar-Free

• “Made with whole grains”

• “health halos”

Regular vs. Low Fat

Sugar-Free

“Made with Whole Grains”

Health Halos

The Hunger Games

• Physical Hunger vs. Emotional Hunger

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

• Start with our plates

Changing our Serving Size

Changing our Serving Size

So, how do we build better meals?

My Plate

Non-Starchy vs. Starchy Vegetables

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)

Fueling the Fire

• Adequate calorie intake

• 3 meals per day

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

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

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”

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

Pre-Diabetes

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.

• “Knowing is not enough; we must apply. Willing is not enough; we must do”– Johann Wolfgang von Goethe

Questions?

More Resources

Find videos, handouts and more resources at

www.SpringfieldClinic.com/DoctorIsIn