Eating and Exercising for Better HEALTH
Healthcabbage
Nuts
Beans
Sunflower Seeds
Healthy Eating IS • Feeling great • Having more energy • Keeping yourself as healthy as possible
NOT • Strict nutrition philosophies • Staying unrealistically thin • Depriving yourself of the food you love
Healthy eating begins with learning how to “eat smart”- It’s not what you eat, but how you eat.
Start Slow/Make Changes Over Time • Trying to make your diet healthy overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan. • As your small changes become habit, you can continue to add more healthy choices to your diet.
Make small steps Add a salad
Switching butter to olive oil
People often think of healthy eating as an all or nothing proposition, but a key foundation for any healthy diet is MODERATION. Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body
Smaller Portions??? When eating out, choose an Appetizer instead of an entrĂŠe. Split a dish with a friend OR Order off the kids menu At home, use a smaller plate. A serving of meat, fish or chicken. Should be the size of a deck cards. A teaspoon of oil or salad dressing is about the size of a matchbook. And a slice of bread should be the size of a CD case.
It’s not just what you eat, it’s how you eat: • Take time to chew your food and enjoy mealtimes • Listen to your body • Eat breakfast, and eat smaller meals throughout the day.
Replace High Calorie Foods with Low Calorie Foods • Greens • Sweet vegetables • Fruits
FIBER (20-20 grams a day) • Found in – Fruit – Vegetables – Whole grains Helps you feel full faster and longer. Keeps your blood sugar stable
Limit Sugar, Salt, and Refined Grains
Sugar
Salt
Fiber –Rich Diet Refined starches
Drinks
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