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Healthy Eating in a Fast
Paced World
Gale Pearson, MS,RD,CDE
April 12, 2017
Healthy Eating
Variety
Low in Fat, sodium and sugar
High in Fiber
Fruits and Veggies daily
Calcium rich foods daily
Lean Protein
Whole grains
Alcohol in Moderation
Healthy Habits
Avoid delayed eating
Limit the calories you drink
Limit breaded foods and fries
Use low-fat condiments
Practice portion control
Keep healthy snacks available
Plan ahead
Label Reading Tips
Start with Serving Size
Keep Total Fat to single digit
Keep Saturated fat under 3 gms
Keep Trans Fat to 0 gms
Food must pass Fat Test First!
Limit Sodium to 2400 mg/ day
Aim for 25 gms of Fiber/day
The Nutrition Facts Label
Breakfast Ideas
One Minute Oats
Low Sugar Flavored Instant Oats
Cereals with 3+ grams of Fiber
Breads with 3+ grams of Fiber
Light Yogurt with Bran Buds
Low Fat Cottage Cheese/Fruit
Egg, Peanut Butter, Low Fat Cheese
Low Fat Milk and Fruit
Smoothies you made (12 oz)
Lunch Ideas
Non-Creamy Soups
Salads with Low fat dressing
(Avoid Caesar and Taco)
Sandwich/wrap on whole grain,
no cheese, no mayo
Healthy Choice & Lean Cuisine
Grilled Chicken or Roast Beef
Add Fruit
Fast Dinners
Crock Pot and Grill a must
Veggie/Shrimp/Chicken Stir Fry Frozen Meals
Soup/Salad or Sandwich Night
Frozen Veggies
No Salt Added Canned Veggies
Use pre-cut veggies
Frozen Un-breaded Seafood
More Dinner Tips
Add Baked Potato (SMALL)
Add Fresh Fruit
Be creative with wraps
Taco Night
Make your own Pizza Night
Use Minute Brown Rice
Omelet Night
Snacks
Low Sodium V-8 Juice
100 Calorie Snack Packs
Fresh Fruit
12 Almonds
Raw Veggies
3 Muskateer Bites (1-2)
Mini Peppermint Pattie
Low Fat Milk or Light Yogurt
More Snacks
Pria or Luna Bar
94% Fat Free Popcorn Mini-Bag
Low Calorie Hot Chocolate
Coco Via Chocolate Bar
Sugar-Free Hot Apple Cider
SF Fudgesicles/Popsicles
Ginger-Snaps, Animal Crackers
Kiddy cup Ice Cream
Traveling Tips
Eat breakfast or lunch in room
Cereal, WW bagel, yogurt,
fruit
Avoid cheese and mayo,
breaded foods at restaurants
Order Ala Carte
Avoid Buffets
Easy on the Bubbly
Reading List/Helpful Apps
Eating on the Run by Evelyn Tribole
A Healthier You (healthierus.gov)
Lickety-Split Meals for Health Conscious People by Zonya Foco
SkinnyTaste Fast and Slow
Choosemyplate.gov
Myfitnesspal.com
Fatsecret.com
Loseit.com
diabetes.org (My Food Advisor)
3 P’s for Busy People
Prioritize
Plan
Prepare for interuptions
Gale Pearson, MS,RD,CDE
email:
Phone: 757-232-8768
Located in Hampton, Williamsburg
and Newport News