GUIDE TO HEALTHY EATING

• Improve energy levels, brain functions and mood

• Control cravings

• Decrease likelihood of overeating

• Maintain muscle mass

• Prevent excessive fat storage

EAT LIGHT AND EAT OFTEN TO:

For more information contact your Wellness Professional.

INTRODUCTION

A healthy eating plan can nourish your entire body and assist with the rehabilitation process by supporting bones and joints and by helping you maintain a healthy weight for long-term healing and well-being. In this booklet, you’ll find tips and recommendations for a nutritious, balanced diet to support you in your recovery and in your daily life.

EAT OFTEN• Eat every 2-4 hours • Avoid going more than

4 hours without eating

• Snack healthy between meals if you are hungry to sustain energy

EAT RIGHT• Design your plate with Nutritionally

Dense Whole Foods (NDWF) to get the most nutritional benefit for your body

EAT LIGHT• Only consume the amount of food

your body needs for the next 2-3 hours

• Avoid overeating as it can lead to excess body fat and increased risk of chronic disease

NUTRITIONALLY DENSE WHOLE FOODS INCLUDE:

• Fruits and vegetables

• Whole grains such as brown rice and barley

• Whole wheat pastas and breads

• Lean meat and poultry

• Fish and seafood

• Lowfat or fat-free diary products

• Nuts, seeds, berries and other legumes

For more information contact your Wellness Professional.

OPTION 1: Eat breakfast within 1 hour of waking.

OPTION 2 : Have a small snack within an hour of waking and a late breakfast 2-3 hours afterward.

BREAKING THE FAST

Think of breakfast as “breaking the fast.” Have something to eat within 1 hour of waking to fuel your body for the day ahead. It really is the most important meal of the day.

Eating breakfast helps you feel more focused, manage your weight and stabilize your energy levels throughout the day.

SOME WAYS TO HELP YOU BREAK THE FAST:

• Oatmeal with skim milk and berries

• Vegetable omelet with 1 slice wheat toast

• Yogurt parfait with granola and sliced bananas

BREAKFAST IDEAS:

For more information contact your Wellness Professional.

PERFECT PORTIONSYour hand size is unique to you and is the most powerful tool for controlling your portions.

Follow the five handfuls rule and create a healthy meal, every meal.

A “rounded” handful is the most accurate way to estimate the correct portion size.

• 2 handfuls of fruits and/or vegetables

• 2 handfuls of whole grains

• 1 handful (size and thickness of your

palm only) of lean protein

USE YOUR HAND AS A GUIDE FOR EACH MEAL

For more information contact your Wellness Professional.

handfuls rulewhole grains

fruits & vegetables

protein

2 2 1

=+ +

5

SMARTER SNACKINGSnacking is the key to bridging the gap between meals. Snacks are not meant to fill you up, but to sustain your energy from one meal to the next. Small meals or snacks every 2-3 hours will help you control cravings, stabilize energy levels, increase your brain function and keep your tank full.

CHOOSING A SNACK GUIDELINES

• 100-150 calories maximum

• 5 grams/100 calories of protein and/or fiber

• Low glycemic for sustainable energy

Information Sources: Human Performance Institute®

• Cottage cheese

• Low-fat yogurt

• Milk

• Cheese

• Soy milk

DAIRY

• Eggs

• Meats

• Nuts

• Peanut butter

• Seeds

PROTEINS

SNACKING SUGGESTIONS

HIGH GLYCEMIC SNACKS

Choosing a low glycemic snack is ideal. Low glycemic foods are typically higher in protein and fiber, which are slower to digest and keep you satisfied longer.

GLYCEMIC INDEX KEY

• Low glycemic foods

• Moderate glycemic foods

• High glycemic foods

• Beets

• Biscuits

• Chocolate

• Edamame• Garbanzo beans

• High fiber cereal

• Honey

• Tomato juice

• Vegetables

• Vegetable juice

• Whole-grain breads

OTHERS

• Apple

• Bananas

• Berries

• Cherries• Dried apricots• Grapefruit• Orange• Peach• Pear• Plum• Prunes

FRUITS

• Bagels

• Baked potatoes

• Candy

• Cereals (sweetened)

• Corn chips

• Dried dates

• Doughnuts

• Pumpkin

• Pudding

• Rice cakes

• Sugar-sweetened beverages

For more information contact your Wellness Professional.

©DePuy Synthes Joint Reconstruction, a division of DOI 2014. All rights reserved. DSUS/JRC/0614/0274

This healthy eating guide is intended to provide general information about healthy eating. It is not intended to be a recommendation from DePuy Synthes Joint Reconstruction, a division of DePuy Orthopaedics, Inc., of any specific health or medical advice. You should never eat any food item that you are allergic to. Also, do not disregard advice about your diet or nutrition from your physician or other qualified health care provider because of information you see in this guide. Please consult with your health care provider for any questions you may have about your diet and health.