Eating healthy tools and tips for busy professional
1. Eating Healthy:
Tools and Tips for the Busy
Professional
August 16,2011
Presented by:
Lindsay Baker, RD, LD
Outpatient Oncology Dietitian
Georgia Health Sciences Cancer Center
2. Objectives
Increase awareness of healthier options when eating
out.
Learn healthy breakfast and lunch ideas.
Learn how to plan healthy meals/snacks ahead of time
when on the go or busy.
Gain knowledge of what resources to use to find
nutrition information on menu items.
Know how to reduce calories and fat when eating out.
Become aware of healthy food staples to be
purchased at the store.
3. What are the Facts?
Results from the 2007–2008 National Health
and Nutrition Examination Survey (NHANES)
showed that over two-thirds (68%) of U.S.
adults are overweight or obese
BMI 25 – 29.9 – overweight
BMI ≥ 30 – obese
BMI ≥ 40 – morbidly obese
That was 3-4 years ago…
Do you think those numbers have gotten better or worse?
4. What’s Reality?
You are busy & on the go
You need foods that are fast & convenient
Fast food restaurants are not going to go away
5. You are in Luck!
There are ways to include fast & convenient
foods into your day!
And guess what?
They can be healthy too!
6. What Do You Need?
A positive attitude
Willingness to commit to your health
A small, portable cooler & storage bags
Support
Knowledge
A game plan
Most importantly…A GOAL!
7. Did You Know?
Restaurant sales were estimated to be
$580 BILLION in 2010!
How much did you contribute?
8. Friends with Ronald
McDonald?
– Big Mac, Large French Fries &
Large Coke
• 1,350 Calories, 54g Fat, 194g Carbs, 75mg Cholesterol, & 1410mg Sodium
– Chicken Strips (3 pc), Large French Fries & Large
Coke
• 1,210 Calories, 49g Fat, 172g Carbs, 50mg of Cholesterol, & 1380mg
Sodium
– Double Quarter Pounder & Cheese, Large French
Fries & Large Coke
• 1,550 Calories, 67g Fat, 189g of Carbs, 155mg Cholesterol, & 1750mg
Sodium
10. South of the Border?
Fiesta Taco Nachos Bell
Salad, w/salsa Grande
775 calories, 45g of 770 calories, 42 g of
fat, 80g of Carbs, fat, 79g of Carbs,
65mg Cholesterol, 30mg Cholesterol, &
& 1480mg Sodium 1050 mg Sodium
11. Can You Believe It… This is Better…
Italian Combo on Smoked Turkey Breast on
Ciabatta Country Bread
430 Calories
980 Calories
3 g Fat
41g Fat
66 g Carbs
95 g Carbs
30 mg Cholesterol
145 mg Cholesterol
1650 mg sodium
2620 mg Sodium
12. You Get The Point
WHEN YOU ARE BUSY AND ON THE GO
AND DON’T HAVE THE OPTION TO EAT
AT HOME…
SMALL CHANGES CAN MAKE A
BIG DIFFERENCE!
13. Common Pitfalls
Breakfast Meetings
Lunch and Learns
Vending machines
Travel
Lack of planning
Food fundraisers
Excessive hunger
14. Healthy Breakfast Ideas
Plain instant oatmeal made w/low or non fat milk.
Add walnuts and fresh or dried fruit.
Make a smoothie with low-fat milk, a banana, peanut
butter, and honey.
Top a multi grain waffle with low-fat yogurt and fruit.
Whole wheat tortilla with peanut butter and a
banana.
Add ham or turkey and low-fat Swiss cheese to
toasted whole wheat English muffin.
16. Healthy Lunches
What should your lunch Pile on the healthy toppings!
Use assorted greens,
include?
sprouts, sliced cucumbers,
Lean/low fat protein paired onions, tomatoes.
with complex carbohydrates
whole grains, beans, nuts, vegetables,
Hummus is a GREAT
fruit alternative to mayonnaise.
Sandwiches Side items
Use whole wheat breads, Fresh fruit
pitas, or wraps Vegetables (baby carrots,
Choose lean fillings like sliced cherry tomatoes, cucumbers,
hardboiled eggs, tuna fish, side salad)
reduced fat (2%) cheese or Low fat string cheese
lean meats (turkey, chicken). Low fat yogurt
Almonds, walnuts
17. Quick and Easy Lunch Ideas
Black beans, brown rice and salsa, topped with low fat shredded
cheddar cheese
Vegetable Quiche with fruit salad
Whole-wheat tortilla wrap with hummus, lettuce, sliced tomatoes, feta
cheese and black olives, with fat-free yogurt and berries.
A green salad with chunk light tuna, carrot strips, pepper slices, tomato
wedges, red beans, and dried cranberries topped with balsamic
vinaigrette.
A peanut butter and banana sandwich on whole wheat bread; baby
carrots and low fat yogurt or glass of skim or 1% milk.
Whole-wheat tortilla with sliced turkey, sliced low-fat mozzarella
cheese, red pepper strips, and lettuce, with fruit salad and baby carrots.
Cereal with skim or 1% milk and a piece of fresh fruit.
18. Planning Tips
Bring pre-packaged leftovers for Keep portable lunch supplies at
lunch home.
Put lunch together for the next day wide-mouth thermos
while you’re making or after dinner insulated lunch bag
when you’re already in the kitchen. reusable containers
Cook in bulk! baggies, plastic utensils, napkins
On the weekend, make a big pot of and straws
chili, soup, or rice and beans and Bring a reusable water bottle to
freeze into individual portions that work to fill up throughout the day
are ready to take to work.
Convenience foods
Frozen meals paired with a side
salad, piece of fruit, or low fat yogurt
will provide enough calories to keep
you feeling full.
Watch the sodium intake on these
meals. Lean Cuisine, Smart Ones,
and Healthy Choice tend to have the
lowest amounts.
19. Grocery List
Breakfast Lunch
Whole grain bagels, breads, buns, pitas Whole wheat bread, pita bread or
Whole grain cereals, served cold or hot sandwich flats
Plain Unflavored Oatmeal Romaine lettuce
Apples, berries, grapes, bananas Tomatoes
100% fruit or vegetable juice Cucumber
Tomatoes, peppers, mushrooms Baby carrots
Dried fruits and nuts Bags of apples & oranges
Skim or 1% milk Light tuna in water
Low-fat yogurt, cottage cheese or Sliced ham or turkey
cheeses Low fat sliced cheese
Eggs Hummus
Peanut butter Healthy frozen entrees
Low sodium soups
21. Breakfast Tips
Ask for your toast or English muffin dry and use
jam/jelly instead of margarine or butter.
Choose an egg on dry toast instead of scrambled
eggs with sausage and hash browns.
Choose whole wheat toast or English muffin over
biscuit.
Ask for skim or 1% milk for cereal, to drink, or for
your coffee or tea.
Grab a whole wheat bagel and cheese instead of a
donut or a regular fat muffin.
22. Lunch Tips
Use low fat-fat free dressing
Salads
Sandwiches
Decrease amount of fried foods
Order a small size when you really “want” them
Choose a small diet drink or WATER
Rather than a large soda FULL of empty calories
Many restaurants will reduce the price of your meal when you
order water.
Cover your food when you are done
Put your napkin or place your knife and fork entirely over your
plate when you feel comfortably full to signal the waiter
23. More Tips
Replace French Fries with….
Side Salad with Low Fat/Fat Free Dressing
Baked Potato with salsa or broccoli and cheese
Fruit (now offered at several fast food joints)
Skip the Sour Cream on Mexican/Potato dishes
Instead use Salsa or Chili
Ask if they have a low fat version
Choose a smaller, simpler hamburger
Without all the bells and whistles
a.k.a (Fat & Calories)
Order a kids meal = Portion Control
24. Get Educated
The nutritional content of some foods may surprise you!
Check out your favorite restaurants nutritional facts
beforehand or when you get there
If you can’t find it…ASK!
Check the back of the tray covers for info
Check out…
www.CalorieKing.com
Phone Apps
Nutrition Facts
Restaurant Nutrition
Fast Food Calories
Nutrition Menu - Calorie, Exercise, Weight & Water Tracking
Most restaurants have a website, so there are no
excuses not to know what’s in your favorite foods!
25. Things Make yourself a PRIORITY!
Take care of yourself & the ones
to around you by making
healthy choices.
Remember Don’t fall victim to excuses
You have all the tools to succeed
Hold yourself accountable
Have a game plan every day
Know your triggers!
Avoid self sabotage!