PowerPoint Presentation

Week FourMore from you forkDairyLabel Reading

Facilitator: Please click on Judys photo to play a brief audio message tot eh class.

And please thanks the members for attending class. Making change can be challenging, but having the support of the people in the room will make this easier and more fun.

The author of Your 6-Week Guide is registered dietitian Judy Barbe. This is not a diet plan but a reboot for people who want to maximize the power of the foods on your fork.1More than bonesblood pressure and diabetes too!Dairy reduces risk of heart disease, diabetes, and colon cancer.

BFF to bones and muscles.

A variety of fat levels to meet your taste preference. How many calories can you afford?

Compare the label and price of the milk you buy to see if its giving you what you need and want in order to avoid unintended health consequences in the long term.

Berry, banana smoothieDIY DairyShare your ideas

Peach, mozzarella,basil salad

www.FDA.govchecklessmorenoteThere is help in choosing healthier options. Its the Nutrition Facts panel on nearly all foods. Using that as a guide will help you be a super shopper. Start with the serving size. Look for both the serving size and servings per container. Then ask yourself, How many servings do I eat? Better yet, measure your actual serving. Is it 1 cup, cup, 10 crackers? If youre eating twice the serving size listed, youre getting twice the amount listed on the label.

Check out the calories to find out how many calories are in a single serving. If youre trying to watch your weight by trimming calories, this is an important number. A general guide to calories is, per serving, 40 calories is low, 100 calories is moderate and 400 calories or more is high.

Use the % Daily Value (%DV) as a guide to tell you if a food is high or low in a nutrient. Use this quick reference to see if the food contributes a lot or a little to your daily recommended allowance. These numbers are based on a 2,000-calorie diet, but you may require fewer or more calories. % Daily Value is also useful in helping you decide the quality of your food. Most of us dont get enough fiber, vitamin D, calcium, iron, and potassium. Aim for higher percentages of the get enough section while keeping the avoid too much section with saturated fat, cholesterol, and sodium percentages lower. Total fat includes saturated, polyunsaturated, monounsaturated, and trans fats. Too much saturated and trans fat, cholesterol, or sodium can increase your risk for heart disease, some cancers or high blood pressure. Newer research indicates that the effect of reducing saturated fat in the diet depends on what replaces it. Substituting polyunsaturated fat for saturated fat has been shown to lower cardiovascular disease risk, but replacing saturated fat with refined carbohydrate has not. Polyunsaturated (which includes omega-3 fatty acids) and monounsaturated fats are the type were looking for because theyre healthier fats. These heart-protecting fats also boost brain health. Find them in nuts, avocados, flaxseeds, fish (salmon, albacore tuna, herring, and lake trout, sardines, and mackerel) plus olive and canola oils. The total carbs section of that panel offers pluses and minuses. To live best we want carbs with more fiber and fewer added sugars. Refined carbohydrates and sugars are now thought to increase heart disease risk factors when substituted for sources of saturated fat. Carbsespecially sugars and refined grains such as white breads, pastries, and processed snack foodscan increase smaller LDL particles and worsen blood glucose. On average, Americans get 37 percent of their total calories from added sugars. The major sources of added sugars in the diet are soft drinks, energy and sports drinks, grain-based desserts and sugar-sweetened fruit drinks. These foods provide little to no nutrient value and are often referred to as empty calories. However, many foods contain naturally occurring sugars, such as fruits and milk; these sugars arent to fret about because the foods are nutrient-rich, meaning the calories they deliver are worth it.

A quick guide for the % DV: 5% DV or less is low, 20% DV or more is high per serving.

At the time of this writing, the Food and Drug Administration proposed a revamp of the Nutrition Facts panel. I have used the proposed panel here.

5Statistics show that of those who contract the habit of eating, very few survive.~ George Bernard Shaw

Did you know? A 10-pound weight loss may help lower your blood pressure, improve cholesterol and blood sugar levels?Roasted butternut squash, pear & romaine saladWhat small steps will you take this week?Food GoalActivity GoalEnvironment GoalSoul Food

If time allows, give group members time to reflect on their goals for next week.7You have brains in your head, you have feet in your shoes, you can steer yourself in any direction you choose.Dr. Seuss

Foods are grouped into categories based on the nutrients they supply. Choosing foods from all five food groups delivers the mix of the nutrients you need. These nutrients are of special concern for older adults: protein, calcium, vitamin D, vitamin C, iron, vitamin A, folate, vitamin B6, vitamin B12, and zinc. These are also readily available in a varied diet that includes whole grains, fruits, vegetables, dairy foods, and lean meat, fish, poultry, nuts, beans, and peas. Supplements just cant replace all the components youll find in food, nor can they make up for unhealthy eating choices. The bottom line is that food is where its at.

Do you wonder what your plate should look like? If your plate is half full of fruits and vegetables, and paired with lean protein, whole grains, and dairy, your plate rates high. Though I havent used it in the book, www.ChooseMyPlate.gov features a MyPlate graphic which is what a plate should contain at each meal.

This LiveBest Checkup is based on a 2,000 calorie per day eating plan. This is an average often used for educational purposes however, each person is unique. A 50-year old woman who has a desk job requires fewer calories than a man that same age. A 22 year-old male letter calories is going to need more calories than his 55 year-old father who is an executive. You get the picture. You can use the information at www.ChooseMyPlate.gov to help you determine your specific calorie needs which will help you tweak the LiveBest Checkup food group needs.

This is called a 24-hour food recall. Think about what youve eaten in the past 24 hours and jot it down on the Checkup. Then transfer that information to the corresponding food groups. Its unlikely that each time you eat you are eating a serving of food. But in doing the Checkup its good to know how much you are eating. This is a place to recognize you can have your cake and eat it too. Literally. Its about portion sizes and frequency. But what youll really learn in this activity are the food groups you tend to fall short on. So this will help with goal setting to get you aimed in the right direction and to find some actionable solutions.

9Setting GoalsGradual change on a realistic schedule gives, you, your taste buds, and your brain time to adapt.Small steps often snowball into more positive changes.You choose what and how you want to improveFood, activity, environment.Still tracking?.You decide your goals and a realistic schedule.10

LiveBest Goal Worksheet

Have members Identify 3 behaviors that would help them live their best life. One each for food, activity and your environment.Cut back on sweets? Increase the amount of fiber? If this is a work or group setting, there may a group goal to set such as making sure meeting menus include fresh vegetables. Or rather than email her, I will walk to my coworkers office. Participants will take turns leading a group walk during lunch.

Each week the LiveBest Goal Worksheet should be part of the group discussion, this helps keep members on track. This powerful tool helps members evaluate their progress. The goals should be concrete and measurable. What will you do? How will you make it happen?

In reviewing the worksheets, talking about success and slip-ups can will help them identify solutions. It also motivates people to keep working toward their goals. The actual goal setting can be a homework assignment to allow members time to reflect on what areas they choose to focus on during this week. They can always choose to repeat a goal from last week, but they may hear a good idea from a fellow group member and decide to pursue a new healthy lifestyle goal.

It feels good to be acknowledged for forward progress. Were looking to celebrate a win-win-win success! Member sets a goal (a win), member meets the goal (another win), to live best (yet another win). No need to break out the cupcakes, but congratulations, high fives, and fist bumps go a long way!

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