HEALTHY EATING WORKSHOP...Healthy Eating and Active Living Guide • Recipes and other handouts...
Transcript of HEALTHY EATING WORKSHOP...Healthy Eating and Active Living Guide • Recipes and other handouts...
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HEALTHY EATING WORKSHOP
Basic Strategies for Healthy Eating
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Agenda
• Framework: Choose My Plate
• Whole versus processed foods
• What are they?
• How do you eat more whole foods?
• Tips for cooking healthy meals
• Put it into practice
• Wrap up
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ObjectivesAfter today’s workshop, you will be able to:
1. Identify and choose fewer processed foods
2. Plan one change you will make this week towards eating a healthier diet.
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How do you decide what to eat?
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Visit nyc.gov/health and search for “keep on track plate planners”
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Whole Foods
Nothing added, nothing taken away
No unhealthy fat, sugar or salt added
No vitamins, minerals or fiber taken away
Examples:
fresh fruits/vegetables
whole grains
nuts, legumes, eggs
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Whole vs. Processed FruitPut These in Order
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Whole FoodsHealthiest
Processed FoodsLeast Healthy
Whole vs. Processed Fruit
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Fruits and Vegetables
Whole FoodsHealthiest
Processed FoodsLeast Healthy
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Fruits and Vegetables
Whole FoodsHealthiest
Processed FoodsLeast Healthy
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Fruits and Vegetables
Whole FoodsHealthiest
Processed FoodsLeast Healthy
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Whole vs. Processed GrainsPut These in Order
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Whole FoodsHealthiest
Processed FoodsLeast Healthy
Whole vs. Processed Grains
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Grains
Whole FoodsHealthiest
Processed FoodsLeast Healthy
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Grains
Whole FoodsHealthiest
Processed FoodsLeast Healthy
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Grains
Whole FoodsHealthiest
Processed FoodsLeast Healthy
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Grains are the Seeds of Some Plants
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© General Mills
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© General Mills
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Whole grain is milledWhole-grain
flour
Whole vs. Refined Grains
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© General Mills
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Whole grain is milledWhole-grain
flour
Refined grain is milled
White/Refined flour
Enriched with added vitamins and minerals
Whole vs. Refined Grains
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Whole vs. Processed ProteinsPut These in Order
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Whole vs. Processed Proteins
Whole FoodsHealthiest
Processed FoodsLeast Healthy
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Protein Foods
Whole FoodsHealthiest
Processed FoodsLeast Healthy
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Protein Foods
Whole FoodsHealthiest
Processed FoodsLeast Healthy
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Protein Foods
Whole FoodsHealthiest
Processed FoodsLeast Healthy
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Dairy Foods • Healthiest:
Plain, skim/low-fat milk and yogurt
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Dairy Foods • Healthiest:
Plain, skim/low-fat milk and yogurt
• Least Healthy
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Strategies for Eating More Whole Foods
• Buy and eat more fresh fruits and vegetables
• Eat whole foods at snack time
• Cook at home
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Strategies for Eating More Whole Foods
• Buy and eat more fresh fruits and vegetables
• Eat whole foods at snack time
• Cook at home
• Read ingredient lists and Nutrition Facts• Look for “100% whole” on package or “whole” as first ingredient• Choose products with short list of ingredients• Stay away from products with a lot of unrecognizable ingredients• Check for added sugars in the ingredients list• Look at sodium, saturated and trans fat
• Start with outside aisles of supermarket
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Tips for Cooking at Home• Cook large amounts and save for future meals
• Remove visible fat from meats
• Keep the peel on fruits and vegetables
• Use healthier cooking methods
• Examples: Steaming, stir-frying, grilling, baking, roasting
• Use herbs and spices to flavor food
• Use MyPlate to plan meals
• Balance processed foods with whole foods
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Let’s Practice• Reflect on the healthy eating strategies shared in this
presentation • Draw a healthy meal you want to eat on the blank plate
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Resources
Visit nyc.gov/Health1. Search for “healthy eating”
• Healthy Eating and Active Living Guide
• Recipes and other handouts (Plate Planners)
2. Search for “farmers markets” to find local produce• Text “SoGood” to 877877 to find your nearest farmers market
• Onsite education available at select markets
Visit ChooseMyPlate.gov
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Paired ShareFind a partner and introduce yourself. Take turns
and share:
1. What is one processed food you typically eat that you will replace with a whole food?
2. How you will accomplish the change this week?
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Thanks for Attending!