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Page 1: Christina Meyer-Jax MS, RD Principal Nutrition Scientist Schwans Shared Services Creating Healthy Meals that makes everyone Happy, Happy, Happy!
Page 2: Christina Meyer-Jax MS, RD Principal Nutrition Scientist Schwans Shared Services Creating Healthy Meals that makes everyone Happy, Happy, Happy!

Christina Meyer-Jax MS, RDPrincipal Nutrition Scientist

Schwans Shared Services

Creating Healthy Meals that makes everyone

Happy, Happy, Happy!

Page 4: Christina Meyer-Jax MS, RD Principal Nutrition Scientist Schwans Shared Services Creating Healthy Meals that makes everyone Happy, Happy, Happy!

What does “healthy eating” look like?

Page 5: Christina Meyer-Jax MS, RD Principal Nutrition Scientist Schwans Shared Services Creating Healthy Meals that makes everyone Happy, Happy, Happy!

“My Plate” Emphasizes: Balance Calories

• Enjoy your food, but eat less.• Avoid oversized portions.

Foods to Increase• Make half your plate fruits and vegetables.• Switch to fat-free or low-fat (1%) milk.• Make at least half your grains whole grains

Foods to Reduce• Compare sodium (salt) in foods like soup, bread, and frozen meals, and choose foods with lower numbers.• Drink water instead of sugary drinks.

Page 6: Christina Meyer-Jax MS, RD Principal Nutrition Scientist Schwans Shared Services Creating Healthy Meals that makes everyone Happy, Happy, Happy!

2010 Dietary Guidelines for Americans

Food and Nutrients to Reduce:

Reduce daily sodium to <2300 mg* or <1500 mg*

Sat fat<10% calories Cholesterol<300 mg Trans fat as low as

possible SOFAS (Solid Fats and

Added Sugars) Limit intake of refined

grains

Food and Nutrients to Increase:

Increase Fruit and Veggies ½ grains=whole grains Low fat/ fat free milk Choose a variety of

protein foods including: ◦ seafood, lean meat and

poultry, eggs, beans/peas, soy products, nuts and seeds

Oils to replace solid fat Potassium, Fiber, Calcium,

Vit D

*2300 mg sodium per day for general population*1500 mg sodium per day for persons who are 51 and older, and those of any age who are African American, or have high blood pressure, diabetes, or chronic kidney disease

Page 8: Christina Meyer-Jax MS, RD Principal Nutrition Scientist Schwans Shared Services Creating Healthy Meals that makes everyone Happy, Happy, Happy!
Page 9: Christina Meyer-Jax MS, RD Principal Nutrition Scientist Schwans Shared Services Creating Healthy Meals that makes everyone Happy, Happy, Happy!

The Game Plan

You have to plan! Set time to plan, shop, and prep. Actually put it in your calendar!

Involve the kids. Let them choose a day and be responsible for putting the items needed on the grocery list. This is also an opportunity to teach about components of healthy eating.

Set up rotating menus. Breakfast 4-6 Lunch 6-10

Dinner 10-15

* Plan for days to go out as well based on schedule

Plan to Eat

Food on the Table

Top Grocery List Apps (Grocery IQ, Grocery Gadget)

Many retailers have shopping list builders on their websites

Page 10: Christina Meyer-Jax MS, RD Principal Nutrition Scientist Schwans Shared Services Creating Healthy Meals that makes everyone Happy, Happy, Happy!

Bulk Cooking 101

Cook up favorite proteins

Make extra starchs/grains

Have on hand favorite condiments and sauces

Use your freezer!Save time and $$

Examples:Chicken BreastPulled PorkTaco MeatMeat ballsWhole Grain RiceQuinoaWhole Grain PastaBeansCut up veggies and fruit

What are your favorites?

Page 12: Christina Meyer-Jax MS, RD Principal Nutrition Scientist Schwans Shared Services Creating Healthy Meals that makes everyone Happy, Happy, Happy!

Breakfast Made Easy

1. Eat breakfast (or within one hour of waking up)

2. Make sure it has protein and fiber (ideally at least 5 grams or more each)

3. Prep night before

4. Grab and go are ok

5. Leftovers from dinner

Hard boiled eggs Granola Bars (KIND bars are my

favorite) Oatmeal packets Trail mix (nuts, dried fruit, whole

grain cereal, seeds) Greek yogurt with fruit Smoothie (prep night before) Whole grain waffle with nut

butter Scrambled eggs/veggies in

whole corn tortilla String cheese and a piece of fruit More inspiration

Page 13: Christina Meyer-Jax MS, RD Principal Nutrition Scientist Schwans Shared Services Creating Healthy Meals that makes everyone Happy, Happy, Happy!

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What should breakfast look like?

Page 14: Christina Meyer-Jax MS, RD Principal Nutrition Scientist Schwans Shared Services Creating Healthy Meals that makes everyone Happy, Happy, Happy!

5 Step Plan for Easy & Healthy Lunch

Page 15: Christina Meyer-Jax MS, RD Principal Nutrition Scientist Schwans Shared Services Creating Healthy Meals that makes everyone Happy, Happy, Happy!

Healthy Lunches=Happy Camper

Lunches should be higher in protein, fiber, and keep portions moderate

Avoid heavy carbohydrates meals (big pasta, bread, etc) as that can make you feel tired during the afternoon

Utilize leftovers (breakfast and dinner) and pack the night before, so it’s grab and go

Try Bento Box Style—Helps keep portions in control, and gives customization to reach food group goals. Build together as a family

Page 16: Christina Meyer-Jax MS, RD Principal Nutrition Scientist Schwans Shared Services Creating Healthy Meals that makes everyone Happy, Happy, Happy!

Other Lunch Ideas

Page 17: Christina Meyer-Jax MS, RD Principal Nutrition Scientist Schwans Shared Services Creating Healthy Meals that makes everyone Happy, Happy, Happy!

Pantry and Staple Lists

Page 18: Christina Meyer-Jax MS, RD Principal Nutrition Scientist Schwans Shared Services Creating Healthy Meals that makes everyone Happy, Happy, Happy!

Finding Healthy and Tasty Snacks

Eat Food You Recognize

Avoid the Health Claim Trap

Limit Unfamiliar Ingredients

Pay More, Eat Less

Eat Mostly Plants

Page 21: Christina Meyer-Jax MS, RD Principal Nutrition Scientist Schwans Shared Services Creating Healthy Meals that makes everyone Happy, Happy, Happy!

On the Go…

Page 23: Christina Meyer-Jax MS, RD Principal Nutrition Scientist Schwans Shared Services Creating Healthy Meals that makes everyone Happy, Happy, Happy!

Thank you! Questions??