# Presentation: 556343

## Healthy Eating

**Healthy Eating**
**Tips and Strategies That Work**
- Kim Conley, MS, MPH

## Objectives

- Provide overview of success factors to healthy eating
- General nutrition guidelines
- Tips and strategies to healthy eating

**Note:**  Not intended as nutrition program to address specific conditions

## Health EducationFY 2006

**Health Education****FY 2006**

**Poor Habits = Poor Health ****Contributes to:**
- Overweight and Obesity
- High Blood Pressure
- Diabetes
- Heart Disease
- High Cholesterol (or other blood lipids)
- Musculoskeletal Injuries and Arthritis
- Some Cancers

**Notes:**
Graphic User Interface

## Success Factors to Healthy Eating

- Improve nutrition knowledge
- Learn to cook / prepare healthy meals / foods
- Plan meals
- Prepare for “triggers” – develop a strategy

** **

- Improve Nutrition Knowledge

- Nutrition guidelines
- Nutrition labels
- Portions & serving size

- _[www.hanford.gov/amh](http://www.hanford.gov/amh)_
- _[www.mypyramid.gov](http://www.mypyramid.gov/)_

**Notes:**
Track calories/nutrients

## Reading Food Labels

## Research nutritional information

**Portions and Serving Sizes**

## Learn to Cook / Prepare Healthy Meals / Foods

- Stock up on healthy recipes
- Try 1 new recipe a week
- Try quick prep meals
- Sandwiches
- Salads
- Pastas
- Soups
- Stuffed Potatoes
- Healthy one-pan dishes and casseroles

** **

- Quick Meal Ideas

- Ingredients for soups, sandwiches, wraps (lavash, tortilla), pitas, pasta (cold/warm), salads, rice, potatoes, casseroles etc.

| Middle Eastern |
| --- |
| Chicken, lean beef, lamb, grilled eggplant, feta
 |
| Cucumbers, peppers, tomato, onion / scallions, parsley, olives  |
| Tahini (paste made from sesame meal), hummus (chickpeas, garlic, lemon), yogurt, oil / lemon mixture, spices (e.g. lemon, garlic, mint) |

**Notes:**
There are approximately 5,000 employees’ data available for BMI analyses.  Fig. 9 shows BMI distribution as of 08/15/06.  The range was 17.3 to 67.8.  Median was 29.4.  Mean ± SD was 30.2 ± 5.6.
Fig. 11 shows the distribution of BMI group.   Forty-six percent (46%) were categorized into Obese (BMI=30.0-39.9) and Extremely Obese (BMI≥40.0). More than 85% were at least overweight.

Results from the 2003-2004 National Health and Nutrition Examination Survey (NHANES), using BMI, indicate that an estimated 66 % of U.S. adults are either overweight or obese 1).  More that 85 % Hanford workers are either overweight or obese, on the contrary.  AMH is required to deliver intensive weight control programs. 

** **

- Quick Meal Ideas

| Italian |
| --- |
| Chicken, turkey, ham, lean beef, reduce fat Italian salami, meatballs, prosciutto, beans, mozzarella, provolone |
| Spinach, artichoke hearts, peppers, onions, peppercionis / banana peppers, mushrooms, olives |
| Pesto, tomato sauce, oil / vinegar, Italian seasoning / dressing, olive spread  |

- Ingredients for soups, sandwiches, wraps (lavash, tortilla), pitas, pasta (cold/warm), salads, rice, potatoes, casseroles etc.

**Notes:**
There are approximately 5,000 employees’ data available for BMI analyses.  Fig. 9 shows BMI distribution as of 08/15/06.  The range was 17.3 to 67.8.  Median was 29.4.  Mean ± SD was 30.2 ± 5.6.
Fig. 11 shows the distribution of BMI group.   Forty-six percent (46%) were categorized into Obese (BMI=30.0-39.9) and Extremely Obese (BMI≥40.0). More than 85% were at least overweight.

Results from the 2003-2004 National Health and Nutrition Examination Survey (NHANES), using BMI, indicate that an estimated 66 % of U.S. adults are either overweight or obese 1).  More that 85 % Hanford workers are either overweight or obese, on the contrary.  AMH is required to deliver intensive weight control programs. 

** **

- Quick Meal Ideas

| Mexican |
| --- |
| Chicken, reduce pork or beef, beans (black, pinto, etc.), reduce fat cheddar / jack or pepper jack cheese, |
| Greens /cabbage, peppers, onions / scallions, mushrooms, olives, tomatoes,  |
| Salsa (green/red), low fat sour cream,  |

- Ingredients for soups, sandwiches, wraps (lavash, tortilla), pitas, pasta (cold/warm), salads, rice, potatoes, casseroles etc.

**Notes:**
There are approximately 5,000 employees’ data available for BMI analyses.  Fig. 9 shows BMI distribution as of 08/15/06.  The range was 17.3 to 67.8.  Median was 29.4.  Mean ± SD was 30.2 ± 5.6.
Fig. 11 shows the distribution of BMI group.   Forty-six percent (46%) were categorized into Obese (BMI=30.0-39.9) and Extremely Obese (BMI≥40.0). More than 85% were at least overweight.

Results from the 2003-2004 National Health and Nutrition Examination Survey (NHANES), using BMI, indicate that an estimated 66 % of U.S. adults are either overweight or obese 1).  More that 85 % Hanford workers are either overweight or obese, on the contrary.  AMH is required to deliver intensive weight control programs. 

## Plan Meals

- Plan you weekly meals
- Make grocery lists

- Prepare for “Triggers” (impulse or temptation eating)

- Limit eating out / know how to eat own
- Food in the home
- Be prepared for special occasions/events

** **

- Things to Avoid / Reduce in Diet

- High calorie, non-nutritious beverages
- Soda
- Juices
- Alcoholic beverages
- “Fancy” high calorie coffee
- White breads, pasta, cereal (no / low fiber)
- Rolls
- Hamburger/hotdog buns
- 3.    High Fat Meats
- Saturated fats and Trans-fats
- Excessive serving sizes
- Foods with little nutritional value

**Notes:**
Another name for trans-fats is hydrogenated oils. The American Heart Association recommends limiting the amount of trans fats you eat to less than 1 percent of your total daily calories.  That means if you need 2,000 calories a day, no more than 20 of those calories should come from trans fats.  That’s less than 2 grams of trans fats a day.  Given the amount of naturally occurring trans fats you probably eat every day, this leaves virtually no room at all for industrially manufactured trans fats. 

** **

- High Calorie, Non-Nutritious Beverages

- Soda/Juices/sugary drinks – **250-300** calories
- Bottle/can beer or glass wine – **150 **calories
- Starbucks: Latte **300**, Frappuccino – **350-640**,
-     Mocha **500 **calories
- Coffee creamers – **200-300** calories per cup

**Notes:**
There are approximately 5,000 employees’ data available for BMI analyses.  Fig. 9 shows BMI distribution as of 08/15/06.  The range was 17.3 to 67.8.  Median was 29.4.  Mean ± SD was 30.2 ± 5.6.
Fig. 11 shows the distribution of BMI group.   Forty-six percent (46%) were categorized into Obese (BMI=30.0-39.9) and Extremely Obese (BMI≥40.0). More than 85% were at least overweight.

Results from the 2003-2004 National Health and Nutrition Examination Survey (NHANES), using BMI, indicate that an estimated 66 % of U.S. adults are either overweight or obese 1).  More that 85 % Hanford workers are either overweight or obese, on the contrary.  AMH is required to deliver intensive weight control programs. 

** **

- No or low fiber breads vs whole grain breads

|  |  White (no / low fiber) | Whole wheat / grain |
| --- | --- | --- |
| Bread | 80 / 0 | 80  / 2-4 |
| 1⁄2 pita | 100 / 0 | 90  / 2  |
| Hamburger / hotdog Bun/roll | 130 / 0 | 120  / 2  |
| Tortilla | 120  / 2 | 80  / 8  |
| Pasta | 210 / 1 | 180 / 6 |
| Cereal | 120 /0 | 170 / 6 |

**Calories**    /   **Fiber**

**Notes:**
There are approximately 5,000 employees’ data available for BMI analyses.  Fig. 9 shows BMI distribution as of 08/15/06.  The range was 17.3 to 67.8.  Median was 29.4.  Mean ± SD was 30.2 ± 5.6.
Fig. 11 shows the distribution of BMI group.   Forty-six percent (46%) were categorized into Obese (BMI=30.0-39.9) and Extremely Obese (BMI≥40.0). More than 85% were at least overweight.

Results from the 2003-2004 National Health and Nutrition Examination Survey (NHANES), using BMI, indicate that an estimated 66 % of U.S. adults are either overweight or obese 1).  More that 85 % Hanford workers are either overweight or obese, on the contrary.  AMH is required to deliver intensive weight control programs. 

** **

- High Fat Meats

| Higher in Fat | Lower in Fat |
| --- | --- |
| Hamburger | Extra lean ground beef (can get as low at 4% -7% fat) |
| Bacon / sausage | Pre-cooked bacon (e.g. SouthBeach), bacon bits, ham or Canadian bacon |
| Pork Ribs | Pork loin |
| Chicken & Turkey (dark meat/ skin)  | Chicken & turkey breast (no skin) |
| Sirloin/Prime Rib | Flank Steak |

**Notes:**
There are approximately 5,000 employees’ data available for BMI analyses.  Fig. 9 shows BMI distribution as of 08/15/06.  The range was 17.3 to 67.8.  Median was 29.4.  Mean ± SD was 30.2 ± 5.6.
Fig. 11 shows the distribution of BMI group.   Forty-six percent (46%) were categorized into Obese (BMI=30.0-39.9) and Extremely Obese (BMI≥40.0). More than 85% were at least overweight.

Results from the 2003-2004 National Health and Nutrition Examination Survey (NHANES), using BMI, indicate that an estimated 66 % of U.S. adults are either overweight or obese 1).  More that 85 % Hanford workers are either overweight or obese, on the contrary.  AMH is required to deliver intensive weight control programs. 

** **

- Saturated and Trans-fats

- All fats should be used in limited amounts
- Saturated and trans-fats should especially limited (<15 grams/day)
- Meats
- Dairy, i.e. cheese, ice cream, etc. (especially whole or high fat dairy)
- Butter and some margarines
- Palm, palm kernel and coconut oil (are high in sat. fat even though are not animal-derived)
- Egg yolks

**Notes:**
There are approximately 5,000 employees’ data available for BMI analyses.  Fig. 9 shows BMI distribution as of 08/15/06.  The range was 17.3 to 67.8.  Median was 29.4.  Mean ± SD was 30.2 ± 5.6.
Fig. 11 shows the distribution of BMI group.   Forty-six percent (46%) were categorized into Obese (BMI=30.0-39.9) and Extremely Obese (BMI≥40.0). More than 85% were at least overweight.

Results from the 2003-2004 National Health and Nutrition Examination Survey (NHANES), using BMI, indicate that an estimated 66 % of U.S. adults are either overweight or obese 1).  More that 85 % Hanford workers are either overweight or obese, on the contrary.  AMH is required to deliver intensive weight control programs. 

** **

- Replace Saturated and Trans-fats with Unsaturated fats

- Oils – olive, canola, safflower, sesame, corn and sunflower
- Non-stick spray for cooking
- Low fat diary or dairy alternatives
- Low fat meats or meat alternatives
- Margarines made with unsaturated oils and no trans-fats
- Egg whites or egg substitute
- Reduce fat mayo/salad dressings

**Notes:**
There are approximately 5,000 employees’ data available for BMI analyses.  Fig. 9 shows BMI distribution as of 08/15/06.  The range was 17.3 to 67.8.  Median was 29.4.  Mean ± SD was 30.2 ± 5.6.
Fig. 11 shows the distribution of BMI group.   Forty-six percent (46%) were categorized into Obese (BMI=30.0-39.9) and Extremely Obese (BMI≥40.0). More than 85% were at least overweight.

Results from the 2003-2004 National Health and Nutrition Examination Survey (NHANES), using BMI, indicate that an estimated 66 % of U.S. adults are either overweight or obese 1).  More that 85 % Hanford workers are either overweight or obese, on the contrary.  AMH is required to deliver intensive weight control programs. 

** **

- Serving Sizes

| Muffin small  - 210 | Costco Muffin - 580 |
| --- | --- |
| Snack size chips - 160 | Personal “Big Grap” size - 640 |
| Small hamburger - 270 | Big Mac - 570 |
| Small fries - 210 | “Biggie” fries - 610 |
| Starbucks short - 140 | Starbucks venti – 350+ |
| Bagel small - 150 | Bagel large (e.g. Einstein Brothers) - 350 |
| Lunch size pasta (Olive Garden) - 360 | Dinner size pasta - 690 |

**Notes:**
There are approximately 5,000 employees’ data available for BMI analyses.  Fig. 9 shows BMI distribution as of 08/15/06.  The range was 17.3 to 67.8.  Median was 29.4.  Mean ± SD was 30.2 ± 5.6.
Fig. 11 shows the distribution of BMI group.   Forty-six percent (46%) were categorized into Obese (BMI=30.0-39.9) and Extremely Obese (BMI≥40.0). More than 85% were at least overweight.

Results from the 2003-2004 National Health and Nutrition Examination Survey (NHANES), using BMI, indicate that an estimated 66 % of U.S. adults are either overweight or obese 1).  More that 85 % Hanford workers are either overweight or obese, on the contrary.  AMH is required to deliver intensive weight control programs. 

## Foods with Little Nutritional Value

- Typical American snack or convenience foods
- Eat very infrequently
- Foods with lots of sugar and/or fat such as baked goods, candy, etc.
- Chips
- Crackers
- Prepared / convenience foods (frozen/canned), e.g. frozen dinners such as lasagna, Mexican meals, chicken and rice, hot pockets, spaghettios, mac & cheese

** **

- Things to Increase in Diet

- Vegetables and fruits
- Water
- Whole grains
- Protein alternatives, e.g. legumes
- Beans/peas
- Lentils
- Nuts/seeds
- Soy products, e.g. tofu
- Fish
- Fat free/low fat dairy (or soy alternatives)

**Notes:**
There are approximately 5,000 employees’ data available for BMI analyses.  Fig. 9 shows BMI distribution as of 08/15/06.  The range was 17.3 to 67.8.  Median was 29.4.  Mean ± SD was 30.2 ± 5.6.
Fig. 11 shows the distribution of BMI group.   Forty-six percent (46%) were categorized into Obese (BMI=30.0-39.9) and Extremely Obese (BMI≥40.0). More than 85% were at least overweight.

Results from the 2003-2004 National Health and Nutrition Examination Survey (NHANES), using BMI, indicate that an estimated 66 % of U.S. adults are either overweight or obese 1).  More that 85 % Hanford workers are either overweight or obese, on the contrary.  AMH is required to deliver intensive weight control programs. 

## How to Incorporate Vegetables and Fruits

- Try one new way to prepare a vegetable (or fruit) per week
- By prepared veggie/fruit trays, bag veggies, slaw, salads
- Enhance and mix up the flavor, e.g. grilling, marinade, wine, herbs/spices, lt. margarine or cheese
- Be creative and add to salads, pasta, rice dishes, soups, sandwiches, etc.
- Eat at each meal
- Grow a garden or hit the Farmer’s markets
- Consider ways to use fresh, frozen, canned, dried
- For deserts, serve fresh, canned or dry fruit instead of baked goods or other sweets.

## Dinners

- Plan weekly dinners and make shopping list
- Try making meals ahead
- 1-2 meals on Sunday
- On a night where you already have meal prepared – cook meal or portion of meal for next night
- Do food prep ahead of time
- Pre-cook some items (e.g. meat, beans)
- Prep by washing or pre-cutting (e.g. veggies, greens, potatoes)

## Dinners

- Use crock-pot (w/timer works best)
- Experiment with new crock-pot recipes
- Learn quick-prep dinner options (salads, soups, sandwiches, one-pan meals, that you can prepare quickly)
- Switch up your leftovers
- Chicken teriyaki meatballs -– Asian meatball soup
- Pork roast -–      shredded BBQ sandwiches

## Dinners

- When trying your one new recipe a week
- Experiment with vegetarian and international cuisine recipes
- Try a new way to make a vegetable (or fruit)
- Use a food in many different, creative ways
- Shredded chicken = tacos, green salads, wraps, shredded BBQ, soups, pasta, ckn. salads

## Lunches

- Pack your lunch
- Incorporate vegetables and fruits
- Utilize leftovers from healthy dinners and supplement with vegetables/fruits
- Have healthy beverages and snacks on hand at all times
- Limit eating lunch out – if you do eat out follow eating out guidelines

** **

- Eating out

- Research nutritional content (brochures, web)
- Portion control
- Pass on “value size”
- See if food can be ordered in smaller portions (lunch size vs dinner size)
- Ask for “to go” box immediately and split up portion to eat later
- Avoid “all you can eat” or pre-meal eating, e.g. appetizers, chips and salsa
- Hold the mayo and other high calorie sauces (“special sauce”, Tarter, ranch)
- Ask for butter, cream cheese, salad dressing, sauces, gravies to be served on side.

**Notes:**
There are approximately 5,000 employees’ data available for BMI analyses.  Fig. 9 shows BMI distribution as of 08/15/06.  The range was 17.3 to 67.8.  Median was 29.4.  Mean ± SD was 30.2 ± 5.6.
Fig. 11 shows the distribution of BMI group.   Forty-six percent (46%) were categorized into Obese (BMI=30.0-39.9) and Extremely Obese (BMI≥40.0). More than 85% were at least overweight.

Results from the 2003-2004 National Health and Nutrition Examination Survey (NHANES), using BMI, indicate that an estimated 66 % of U.S. adults are either overweight or obese 1).  More that 85 % Hanford workers are either overweight or obese, on the contrary.  AMH is required to deliver intensive weight control programs. 

** **

- Eating out

- Drink water , diet soda or ice tea instead of high calorie drinks
- Decide what you are going to order before you go
- Be selective at salad bars
- Talk to your server about how foods are prepared – ask if foods can be made to order or if they have health substitutes
- Grilled, steamed, or baked over fried
- Whole wheat/grain breads over white
- Veggies or baked potato with toppings on side over fries or onion rings
- Salad with low fat dressing over coleslaw
- Broth-based soups or salad instead of bread and butter

**Notes:**
There are approximately 5,000 employees’ data available for BMI analyses.  Fig. 9 shows BMI distribution as of 08/15/06.  The range was 17.3 to 67.8.  Median was 29.4.  Mean ± SD was 30.2 ± 5.6.
Fig. 11 shows the distribution of BMI group.   Forty-six percent (46%) were categorized into Obese (BMI=30.0-39.9) and Extremely Obese (BMI≥40.0). More than 85% were at least overweight.

Results from the 2003-2004 National Health and Nutrition Examination Survey (NHANES), using BMI, indicate that an estimated 66 % of U.S. adults are either overweight or obese 1).  More that 85 % Hanford workers are either overweight or obese, on the contrary.  AMH is required to deliver intensive weight control programs. 

## Questions?

- _[www.hanford.gov/amh](http://www.hanford.gov/amh)_
- Nutrition module
- Healthy recipe application
- _[www.sparkpeople.com](http://www.sparkpeople.com/)_
- Personal plan
- Nutrition
- Diet
- Recipes

*coming soon!*