Eating Your Way to Wellness Presenter Monica Griffin Victorino - - PowerPoint PPT Presentation

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Eating Your Way to Wellness Presenter Monica Griffin Victorino - - PowerPoint PPT Presentation

Oct 03, 2022 257 likes •541 views

Eating Your Way to Wellness Presenter Monica Griffin Victorino Diversity Expert, Trainer, and Health and Wellness Advocate Monica holds a Bachelor of Science degree in Business Administration with a minor in Human Resources and is currently

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Eating Your Way to Wellness

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Presenter Monica Griffin Victorino

Diversity Expert, Trainer, and Health and Wellness Advocate Monica holds a Bachelor of Science degree in Business Administration with a minor in Human Resources and is currently attending the Institute for Integrative Nutrition. Monica has delivered numerous workshops, trainings, and webinars to various companies on a number of health-related topics. Her approach to health and wellness motivates you to look at all areas of your life as one connected

  • unit. Monica is also a certified group exercise,

Zumba, kids and senior fitness instructor.

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Learning Objectives

  • Discuss ways of making food your friend
  • Describe the methods of choosing and preparing

healthy food

  • Review 11 tips for eating healthy on a budget
  • Discuss additional resources to assist you in developing

a plan for eating healthy

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Activity

Envision your eating habits on a perfect day. Now envision your eating habits on your worst day. Write down two to three goals you have made to improve your eating habits.

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Survey

With all of the diets and latest health crazes, I believe I know which foods are acceptable and which are unacceptable. a) I agree a) I disagree

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Making Food Your Friend

A few statistics:

  • “During the past 20 years, there has been a dramatic increase in
  • besity in the United States and rates remain high. More than
  • ne-third of U.S. adults (34.9%) and approximately 17% (or 12.7

million) of children and adolescents aged 2 - 19 years are

  • bese.”

Source: Centers for Disease Control and Prevention, updated September 2014

  • “Typical American diets exceed the recommended intake levels
  • r limits in four categories: calories from solid fats and added

sugars; refined grains; sodium; and saturated fat.”

Source: President’s Council on Fitness, Sports & Nutrition, n.d.

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Making Food Your Friend

Food foibles:

  • Fat
  • Sugar
  • Portion size
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Making Food Your Friend

Foods to limit or avoid:

  • Caffeine
  • Alcohol
  • Sugar
  • Salt
  • Fat in red meat, eggs, and

dairy

  • Margarine
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Know What Food You Need

The “old” food pyramid

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Know What Food You Need

The “new” food plate

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Sample Label for Macaroni and Cheese

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Choosing and Preparing Healthy Foods

  • Keep your favorite energy foods in mind
  • Remember that protein builds muscle
  • Eat your fruits and vegetables
  • Remember that milk does a body good
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Healthier Meals on the Go

Instead of…

Danish Cheeseburger Fried chicken Chicken strips French fries Potato chips Milkshake

Try…

Whole grain muffin Sliced meats Grilled chicken Chicken fajitas Baked potato Pretzels Yogurt or parfait

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Survey

How often do you eat at restaurants?

a) Daily b) Once per week c) A couple of times per week d) Every other week e) Once per month f) Rarely

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Eating Right at Restaurants

Is there such a thing as healthy fast food?

  • Whole wheat bread or rolls
  • Single hamburger
  • Grilled fish or chicken
  • Fruit and yogurt
  • Low-fat deli sandwiches
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Eating Right at Restaurants

How to keep from overdoing it:

  • Order food to go
  • Drink water before you go
  • Ask your wait staff questions
  • Request food on the side
  • Watch portion size
  • Share
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Eating Right at Restaurants

Salad bar safety:

  • Use the smaller plate
  • Fill up on leafy vegetables
  • Choose broth-based soups over creamy ones
  • Go easy on croutons, chow mein noodles, cheese,

crackers, nuts, seeds, and bacon

  • Be mindful of dressing choice
  • Take a small portion of dessert or choose fruit
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Eating Well at Work

  • Packing a lunch will cut down on caloric intake
  • Keep healthy snacks in the office
  • If you don’t like it, don’t eat it
  • Plan your meals ahead of time
  • You can eat on your own timetable

if you bring your food with you

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What about Diets?

  • Check out the source – is it reputable?
  • Good source examples:

– Academy of Nutrition and Dietetics – Mayo Clinic

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11 Tips for Eating Healthy on a Budget

  • 1. Eat less meat.
  • 2. Emphasize grains and legumes.
  • 3. Buy in bulk.
  • 4. Make smart choices in organic produce.

Dirty Dozen = Peaches, apples, green bell peppers, celery, strawberries, nectarines, cherries, pears, grapes, spinach, lettuce, and potatoes

  • 5. Clean non-organic produce with pesticide washes.
  • 6. Buy locally.
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11 Tips for Eating Healthy on a Budget

  • 7. Invest in a community supported

agriculture (CSA) program.

  • 8. Eat seasonally.
  • 9. Grow your own.
  • 10. Preserve it when it’s cheap.
  • 11. Forgo processed foods.

Source: http://theartofsimple.net/11-tips-for-eating-healthy-on-a-budget

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Websites for Eating Healthy on a Budget

  • The Frugal Shopper

http://www.thefrugalshopper.com

  • About Parenting

http://homeparents.about.com/od/groceryshoppingtips

  • Money-Saving Grocery Tips

http://www.grocerysavingtips.com

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Tips and Tricks for Busy People

Staples for your home or office:

  • Instant soup or oatmeal
  • Raisins or other dried fruit
  • Pretzels
  • Tuna or chicken pouches
  • Low-fat, high-fiber crackers
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Final Activity

Write down two ways that you can achieve a change in your eating habits based on what you learned today.

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Thank You for Joining Us!

Questions?

Please complete the short online evaluation after exiting from this webinar.

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Works Cited

American Cancer Society. (2014, June 30). Restaurant eating tips. Retrieved October 23, 2014, from http://www.cancer.org/healthy/eathealthygetactive/takecontrolofyourweight/restaurant-eating- tips Byrne, Lisa. (2010, March 31). 11 tips for eating healthy on a budget. Retrieved October 23, 2014, from http://theartofsimple.net/11-tips-for-eating-healthy-on-a-budget Centers for Disease Control and Prevention. (2014, September 3). Overweight and obesity. Retrieved October 23, 2014, from http://www.cdc.gov/obesity/data/facts.html Mayo Clinic Staff. (2012, April 20). Heart-healthy diet: 8 steps to prevent heart disease. Retrieved October 23, 2014, from http://www.mayoclinic.org/diseases-conditions/heart-disease/in- depth/heart-healthy-diet/ART-20047702 President’s Council on Fitness, Sports & Nutrition. (n.d.). Facts & statistics. Retrieved October 23, 2014, from http://www.fitness.gov/resource-center/facts-and-statistics United States Department of Agriculture. (2011). ChooseMyPlate. Retrieved October 23, 2014, from http://www.choosemyplate.gov

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Works Cited

U.S. Food and Drug Administration. (2012, November 19.). Questions and answers on Monosodium glutamate (MSG). Retrieved October 23, 2014, from http://www.fda.gov/food/ingredientspackaginglabeling/foodadditivesingredients/ucm328728.htm