August 16,2011Presented by:

Lindsay Baker, RD, LDOutpatient Oncology Dietitian

Georgia Health Sciences Cancer Center

Eating Healthy:Tools and Tips for the Busy

Professional

ObjectivesObjectives

Increase awareness of healthier options when eating out.

Learn healthy breakfast and lunch ideas.

Learn how to plan healthy meals/snacks ahead of time when on the go or busy.

Gain knowledge of what resources to use to find nutrition information on menu items.

Know how to reduce calories and fat when eating out.

Become aware of healthy food staples to be purchased at the store.

What are the Facts? Results from the 2007–2008 National Health and Nutrition Examination

Survey (NHANES) showed that over two-thirds (68%) of U.S. adults are

overweight or obese

BMI ≥ 25 – 29.9 – overweight

BMI 30 – obese≥ BMI 40 – morbidly obese≥

That was 3-4 years ago…

Do you think those numbers have gotten better or worse?

What’s Reality? You are busy & on the go

You need foods that are fast & convenient

Fast food restaurants are not going to go away

You are in Luck!There are ways to include fast & convenient foods into your day!

And guess what? And guess what?

They can be healthy too!They can be healthy too!

What Do You Need?What Do You Need?

A positive attitudeWillingness to commit to your healthA small, portable cooler & storage bags

SupportKnowledgeA game plan

Most importantly…A GOAL!A GOAL!

Did You Know?

Restaurant sales were estimated to be $580 BILLION in 2010!

How much did you contribute?

Friends with Ronald McDonald?

– Big Mac, Large French Fries & Large Coke

• 1,350 Calories, 54g Fat, 194g Carbs, 75mg Cholesterol, & 1410mg Sodium1,350 Calories, 54g Fat, 194g Carbs, 75mg Cholesterol, & 1410mg Sodium

– Chicken Strips (3 pc), Large French Fries & Large Coke • 1,210 Calories, 49g Fat, 172g Carbs, 50mg of Cholesterol, & 1380mg Sodium 1,210 Calories, 49g Fat, 172g Carbs, 50mg of Cholesterol, & 1380mg Sodium

– Double Quarter Pounder & Cheese, Large French Fries & Large Coke

• 1,550 Calories, 67g Fat, 189g of Carbs, 155mg Cholesterol, & 1750mg Sodium1,550 Calories, 67g Fat, 189g of Carbs, 155mg Cholesterol, & 1750mg Sodium

A Better A Better Choice!Choice!

Ranch Snack Wrap w/ Grilled Chicken

270 Calories, 12g Fat, 25g Carbs, 45mg Cholesterol, &

700mg Sodium

Southwest Salad with Grilled Chicken, w/o dressing

290 Calories, 8g Fat, 28g Carbs, 70mg Cholesterol, &

650mg Sodium

Caesar with Grilled Chicken, w/o dressing

190 Calories, 5g Fat,10g Carbs, 70mg Cholesterol, & 580mg

Sodium

South of the Border?South of the Border?Fiesta Taco

Salad, w/salsa775 calories, 45g of fat, 80g of

Carbs, 65mg Cholesterol, &

1480mg Sodium

Nachos Bell Grande770 calories, 42 g of fat, 79g of

Carbs, 30mg Cholesterol, &

1050 mg Sodium

Can You Believe It…Can You Believe It… This is Better…This is Better…

Italian Combo on Ciabatta 980 Calories 41g Fat 95 g Carbs 145 mg Cholesterol 2620 mg Sodium

Smoked Turkey Breast on Country Bread 430 Calories 3 g Fat 66 g Carbs 30 mg Cholesterol 1650 mg sodium

WHEN YOU ARE BUSY AND ON THE GO AND DON’T HAVE THE OPTION TO EAT AT

HOME…

SMALL CHANGES CAN MAKE A

BIGBIG DIFFERENCE!

You Get The PointYou Get The Point

Common PitfallsCommon Pitfalls

Breakfast Meetings

Lunch and Learns

Vending machines

Travel

Lack of planning

Food fundraisers

Excessive hunger

Healthy Breakfast IdeasHealthy Breakfast Ideas Plain instant oatmeal made w/low or non fat milk. Add walnuts and fresh or dried

fruit.

Make a smoothie with low-fat milk, a banana, peanut butter, and honey.

Top a multi grain waffle with low-fat yogurt and fruit.

Whole wheat tortilla with peanut butter and a banana.

Add ham or turkey and low-fat Swiss cheese to toasted whole wheat English muffin.

What Should You Pack for Lunch?!What Should You Pack for Lunch?!

Healthy LunchesHealthy Lunches What should your lunch include?

Lean/low fat protein paired with complex

carbohydrates

whole grains, beans, nuts, vegetables, fruit

Sandwiches

Use whole wheat breads, pitas, or wraps

Choose lean fillings like sliced hardboiled eggs,

tuna fish, reduced fat (2%) cheese or lean meats

(turkey, chicken).

Pile on the healthy toppings! Use assorted

greens, sprouts, sliced cucumbers, onions,

tomatoes.

Hummus is a GREAT alternative to mayonnaise.

Side items

Fresh fruit

Vegetables (baby carrots, cherry tomatoes,

cucumbers, side salad)

Low fat string cheese

Low fat yogurt

Almonds, walnuts

Quick and Easy Lunch IdeasQuick and Easy Lunch Ideas Black beans, brown rice and salsa, topped with low fat shredded cheddar cheese

Vegetable Quiche with fruit salad

Whole-wheat tortilla wrap with hummus, lettuce, sliced tomatoes, feta cheese and black olives, with fat-free yogurt

and berries.

A green salad with chunk light tuna, carrot strips, pepper slices, tomato wedges, red beans, and dried cranberries

topped with balsamic vinaigrette.

A peanut butter and banana sandwich on whole wheat bread; baby carrots and low fat yogurt or glass of skim or 1%

milk.

Whole-wheat tortilla with sliced turkey, sliced low-fat mozzarella cheese, red pepper strips, and lettuce, with fruit

salad and baby carrots.

Cereal with skim or 1% milk and a piece of fresh fruit.

Planning TipsPlanning Tips Bring pre-packaged leftovers for lunch

Put lunch together for the next day while you’re making

or after dinner when you’re already in the kitchen.

Cook in bulk!

On the weekend, make a big pot of chili, soup, or rice and

beans and freeze into individual portions that are ready to

take to work.

Convenience foods

Frozen meals paired with a side salad, piece of fruit, or low

fat yogurt will provide enough calories to keep you feeling

full.

Watch the sodium intake on these meals. Lean Cuisine, Smart

Ones, and Healthy Choice tend to have the lowest amounts.

Keep portable lunch supplies at home.

wide-mouth thermos

insulated lunch bag

reusable containers

baggies, plastic utensils, napkins and straws

Bring a reusable water bottle to work to fill up

throughout the day

Breakfast Lunch

Whole grain bagels, breads, buns, pitas

Whole grain cereals, served cold or hot

Plain Unflavored Oatmeal

Apples, berries, grapes, bananas

100% fruit or vegetable juice

Tomatoes, peppers, mushrooms

Dried fruits and nuts

Skim or 1% milk

Low-fat yogurt, cottage cheese or cheeses

Eggs

Peanut butter

Whole wheat bread, pita bread or sandwich flats

Romaine lettuce

Tomatoes

Cucumber

Baby carrots

Bags of apples & oranges

Light tuna in water

Sliced ham or turkey

Low fat sliced cheese

Hummus

Healthy frozen entrees

Low sodium soups

Grocery ListGrocery List

BE PREPARED!

If eating out is your only If eating out is your only option…..option…..

Breakfast TipsBreakfast Tips Ask for your toast or English muffin dry and use jam/jelly instead of margarine or

butter.

Choose an egg on dry toast instead of scrambled eggs with sausage and hash browns.

Choose whole wheat toast or English muffin over biscuit.

Ask for skim or 1% milk for cereal, to drink, or for your coffee or tea.

Grab a whole wheat bagel and cheese instead of a donut or a regular fat muffin.

Lunch TipsLunch Tips Use low fat-fat free dressing

Salads Sandwiches

Decrease amount of fried foods Order a small size when you really “want” them

Choose a small diet drink or WATER Rather than a large soda FULL of empty calories Many restaurants will reduce the price of your meal when you

order water.

Cover your food when you are done Put your napkin or place your knife and fork entirely over your

plate when you feel comfortably full to signal the waiter

More TipsMore Tips Replace French Fries with….

Side Salad with Low Fat/Fat Free Dressing Baked Potato with salsa or broccoli and cheese Fruit (now offered at several fast food joints)

Skip the Sour Cream on Mexican/Potato dishes Instead use Salsa or Chili Ask if they have a low fat version

Choose a smaller, simpler hamburger Without all the bells and whistles

a.k.a (Fat & Calories)

Order a kids meal = Portion Control

Get EducatedGet Educated The nutritional content of some foods may surprise you!

Check out your favorite restaurants nutritional facts beforehand or when you get there

If you can’t find it…ASK! Check the back of the tray covers for info

Check out… www.CalorieKing.com

Phone Apps Nutrition Facts Res taurant Nutrition Fas t Food Calories Nutrition Menu - Calorie, Exercise, Weight & Water Tracking

Most restaurants have a website, so there are no Most restaurants have a website, so there are no excuses not to know what’s in your favorite foods!excuses not to know what’s in your favorite foods!

Things Things to to

RememberRemember

Make yourself a PRIORITY!Make yourself a PRIORITY! Take care of yourself & the ones

around you by making healthy choices.

Don’t fall victim to excuses You have all the tools to succeed

Hold yourself accountable Have a game plan every day

Know your triggers! Avoid self sabotage!

Questions?Questions?