3/25/2019
Gain more knowledge on picking better for you options Learn how we can stay on the go and eat healthy Understand how to be efficient in the kitchen and grocery
shopping
Find new items to add to our grocery list and pantry
Why is it so hard to fall to bad habits? Easy to give up on healthy eating when we are in a
hurry in the office or in our car.
Tempting to indulge when hunger strikes Let’s talk about simple, healthier choices!
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3/25/2019
Keep snacks full of quality nutrients Less focus on added sugars and processed foods Looks at snacks as mini meals that contribute nutrient rich
foods
Think MyPlate: a healthy snack includes at least one food from
the MyPlate food groups
Source: FDA Label
Claim
Per Serving
Salt/Sodium-Free
Less than 5 mg
Very Low Sodium
35 mg or less
Low Sodium
140 mg or less
Reduced Sodium
At least 25% less than regular product
Light in Sodium or Lightly Salted
At least 50% less sodium than in the regular product
No Salt Added or Unsalted
No salt added but may not necessarily be sodium-free
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Practice portion control Drink calorie-free or low-
calorie beverages
Relax and enjoy your meals!
Did you know…that the
hypothalamus controls both hunger and thirst? It sends the same signal
whether you are hungry OR thirsty
It can take up to 15 minutes
for the hypothalamus to alert the body that thirst has been satisfied
Try drinking a glass of
water first!
Water is the best way to hydrate! Find new ways to flavor your water Milk and juices are adequate in moderate consumption Avoid high sugar beverages
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Prevents overconsumption of food Helps obtain all necessary nutrients Choose better for you snacks Think Protein and fiber!
Protein Source
Fiber Source
1 oz. cheese stick
6-10 whole grain crackers
½ cup edamame
2 clementines
6 oz. greek yogurt
2/3 cup berries
1 oz. nuts
1 small apple
1 tbsp. peanut butter
1 slice whole grain toast
1 cup milk
1 Kashi whole grain cookie
2 tbsp. hummus
1 cup carrots
High-Quality Protein Source Six grams of protein Help build and prevent muscle loss
Provides Essential Nutrients Choline - Brain development and
memory
Lutein and zeaxanthin - protect against
vision loss
Source: http://just-making-noise.blogspot.com.au/2013/05/6-ways-to-eat-more-raw-eggyolks.html
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More Protein, Less Sugar Has double the protein and half the sugar of regular yogurt Less lactose than regular yogurt = easier to digest
Weight Loss Studies show more weight loss from participants consuming
3 servings of dairy
Heart-Healthy Great source of monounsaturated fats Type of fat may help lower LDL cholesterol levels
Brain Health High in vitamin E and B vitamins (folate), helping to prevent
cognitive decline
Filling Fiber Slow digestion Feeling fuller longer Weight loss
Promote heart health High in monounsaturated fat The good fat that works to lower cholesterol and improve
heart health
Rich in beta-sitosterol, a natural substance also shown to lower
cholesterol
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Citrus Superstars Especially tangerines, oranges and grapefruit These fruits contain powerful disease-fighting antioxidants
and phytonutrients
Can help heal wounds
Lower cholesterol Fight colds and flu Decrease inflammation Reduce risk of cancers
Low in Calories, High in Fiber Contain 3 to 8 grams of fiber per cup
Rich in Antioxidants Help protect against several types of cancers and heart disease Anthocyanins - Reduce inflammation and may help prevent
arthritis
Quercetin – Helps slow age-related memory-loss
Super Green Member of cabbage family Has more nutrients than any other green leafy vegetable Packed with antioxidant properties Beneficial in warding off cancers and heart disease
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Red Pepper Lycopene may prevent certain types of cancers,
especially prostate and ovarian cancer
Capsaicin Ingredient in hot peppers that has been shown to
minimally increase BMR (basal metabolic rate) .
Contains a special strand of fiber known as beta-glucan Helps lowers cholesterol Helps protect the heart Boosts the immune system Rich in magnesium Reduces the risk of Type 2 diabetes
Aim for chocolate with at least 70% cacao Studies have shown it may: Lower bad cholesterol (LDL) Increase good cholesterol (HDL)
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Bone health experts call a glass of skim milk a “complete nutrition” food Rich in calcium High in protein Good source of potassium and vitamin D
Stock your pantry, freezer and refrigerator with
healthy foods
Expand your recipe horizon Lower your expectations
Pantry Staples Boxed Grains
Whole grain pasta, wild/brown rice
Grains
Whole grain bread, tortillas, crackers, popcorn
Canned Protein
Salmon, tuna, shrimp
Canned Vegetables
Beans, corn, peas
Sauces
Crushed tomatoes, marinara, pasta sauces
Broths
Low-sodium broth, soups
Other
Olive oil, potatoes, onions, spices, herbs, nuts
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Fridge Staples Dairy
Low-fat/skim milk, low-fat yogurt, cheese, butter
Fruits
Any fresh fruit
Vegetables
Any fresh vegetables, bagged lettuce, fresh herbs
Proteins
Eggs, deli meat, leftover lean meats, edamame
Condiments
Mustard, low-fat mayonnaise, hummus
Seasonings
Minced garlic
Freezer Staples Vegetables
Bagged vegetables, plain and seasoned
Fruit
Bagged fruit, no added sugar
Protein
Meat portioned for your family – chicken, lean ground beef, pork chops, fish, shrimp
Grains
Whole grain bread, flatbreads, whole grain or flax waffles
Cut the fact using greek yogurt Use plain greek yogurt instead of sour cream Mix two cups of plain greek yogurt with a packet of dry ranch dressing for a quick veggie dip
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Don’t shop when hungry
Stock up on sales
Make a shopping list – and
Think canned and frozen
stick to it!
Organize your lists
according to grocery departments and sections
Check the ad for sales Shop bulk foods
Use a slow cooker (or
pressure cooker)
Batch cook meals, freeze for
later
Take advantage of loyalty
cards, private labels, coupons and specials
WWW.EATINGWELL.COM
4 ingredients 9 grams protein; 5 grams
fiber
Low sodium Flaxseed oil provides
healthy fats
Easy to prep Make smoothies easy!
WWW.EATINGWELL.COM
Heart healthy Easy to prep in batches –
store in tupperware containers or baggies
Perfect for a mid-afternoon
or travel snack
Opportunity to make your
own mix
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WWW.HY-VEE.COM
20 minute prep work Refrigerate or freeze 100 calories per serving
(2 egg bites)
Optional for any type of
meal or snack
WWW.HY-VEE.COM
5 ingredients Heart healthy fiber Pick your choice of protein
powder
Easy to store – perfect for
kids and adults!
Regular Girl sample packet and recipe Prebiotic and Probiotic to help your digestive system Tasteless, odorless and colorless Add to water, yogurt, smoothie, oatmeal, etc.
Hy-Vee Recipe Cards Easy meal and snack ideas Find more on www.hy-vee.com
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Keep snacks full of quality nutrients Less focus on added sugars and processed foods Looks at snacks as mini meals that contribute nutrient rich
foods
Think MyPlate: a healthy snack includes at least one food from
the MyPlate food groups
Hy-Vee Dietitians Nutrition tours Individual nutrition consultations Lifestyle management programs Community presentations Cooking classes Healthy meal prep Food allergy assistance Community events Health screenings Newsletters/weekly meal
ideas
Thank you! Ashley Danielson, RDN, LD West Des Moines Hy-Vee HealthMarket 375 S. Jordan Creek Parkway West Des Moines, IA 50266 515.216.2795
[email protected]
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