ALF: Eating Wisely - Helen Resor 9.12

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Eating Wisely is the Key to Good HealthBut Did You Know it Can Taste Great Too?

The Key Components to Eating WiselyWhen it comes to healthy eating there, are 3 aspects to consider:1) What to eat2) How much to eat3) When to eatIn an ideal world, you would choose a healthy balance of good fats, lean protein, whole-wheat grains, fiber-rich vegetables and fruit, and water in place of sugary drinks. eat smaller portions more frequently over a longer period of time.

2Determined to Make Eating Wisely DeliciousEating healthy is key to good health?Eating Healthy = Eating Wisely Its about PORTION CONTROL and FREQUENCY

If you put the whole thing in front of you, it is likely that you will eat more. Dont tempt yourself choose smaller portions

Proper PORTION CONTROL and FREQUENCYA good rule of thumbWhats your dessert of choice?Now cut it in half and eat it on Sundays

An 80% diet that you adhere to 100% of the time is far superior to a 100% diet you adhere to 20% of the time

How to Obtain a Healthy BalanceJust like anything in life the key is BALANCE6-8 starches 2 milk/dairy products4 vegetables2-4 fruits4-6 ounces meat/meat substitutes3-4 fats8 cups of water

What makes up that Healthy Balance6-8 starches - Starches include bread, grains, cereal, pasta, and certain vegetables. Starches provide a source of carbohydrates and fiber. When choosing starches, look for whole-grain and/or fiber-rich foods. Examples of fiber- rich carbs include brown rice, oatmeal, quinoa, sweet potatoes, whole-grain bread, and whole-wheat tortillas. When selecting cereal, look for brands that contain 4 or more grams of fiber. 2 milk/dairy products - Dairy products are sources of carbohydrates, protein, and calcium. Select dairy products that are fat-free or low in fat.4 vegetables - Vegetables such as carrots and Brussels sprouts are an excellent source of fiber. Many vegetables are also low in carbohydrates such as asparagus, baby carrots, bell peppers, broccoli, eggplant, mushrooms, snow peas, spinach, and zucchini.2-4 fruits - In general, whole fruits are preferred to fruit juice, as they are a better source of fiber.4-6 ounces meat/meat substitutes - Choose lean proteins: skinless chicken breast, fish, 90% or higher lean red meat. Sources of vegetarian protein include beans, edamame, lentils, nuts, tofu, and veggie burgers.3-4 fats - Stay away from trans fats and minimize saturated fats. Focus on good fats like those from avocado, nuts, and olive oil.8 cups of water -It is important to stay hydrated. Drinking water also helps you feel full.Key Nutrition Numbers on Food LabelsTotal Fat less than 5gSaturated Fat less than 1gCholesterol less than 20mgSodium varies less than 320mg Or less than 240mg if you have high blood pressure or congestive heart failureDietary Fiber of 3g or greater

A Picture of Portion Size

You dont need to eat perfectly, you simply need to make wise choices at MORE meals. You will be surprised by what a big difference these little changes can make.

Tips to Controlling your ConsumptionTips to lose weight, prevent overeating, and stop mindless eatingDrink a glass of water. Do not skip meals. Use smaller plates and bowls. Split meals or order half of your meal to go. Chew your food into the consistency of baby food. Grab a piece of gum or go brush your teeth. Put a barrier between you and the food.

Whats Different When You Have DiabetesWhat is Diabetes? Diabetes is a defect in the bodys ability to convert glucose (sugar) to energy, frequently causing someone to have more glucose in their blood than they should.What if I have Diabetes?All the same nutrition tips apply plus one more.TEST your blood sugar!Test right before and 2hrs after mealsTrack this in a journal Fasting 70 1302hrs post