HEALTHY MEAL PLANNING MADE EASY - Brevard Public...

HEALTHY MEAL PLANNING MADE EASY

February 24, 2017

Portion distortion quiz

2

20 years ago Today

140 calories

3-inch diameter

How many calories

are in today’s bagel?

BAGEL

Confidential, unpublished property of Cigna. Do not duplicate or distribute. Use and distribution limited solely to authorized personnel. © 2016 Cigna

Source: National Heart, Lung and Blood Institute. “Serving Sizes and Portions

http://www.nhlbi.nih.gov/health/educational/wecan/eat-right/distortion.htm (last updated September 30, 2013).


3

20 years ago Today

140 calories

3-inch diameter

350 calories

6-inch diameter

BAGEL


Difference: 210 calories




4

20 years ago Today

333 calories How many calories

are in today’s cheeseburger?

CHEESEBURGER





5

20 years ago Today

333 calories 590 calories

CHEESEBURGER


Difference: 257 calories



Healthy meal planning

6

• A salad and other vegetables at each meal (eat from the “rainbow” of colors)

• Fat-free or low-fat milk and milk products

• Fruits (choose a variety of colors)

• Lean beef or pork, chicken, seafood, eggs, tofu, or beans

• Whole grains like brown rice, oatmeal, whole-wheat bread and whole-grain cornmeal


1. National Heart, Lung and Blood Institute. “Energize Yourself and Your Family.” http://www.niddk.nih.gov/health-information/health-

topics/weight-control/energize-yourself-your-family/Pages/energize-yourself-and-your-family.aspx (updated January 2013).

When planning meals for the week, think about including the following1

Remember that alcohol, juices, soda, and other drinks contain a lot of sugar and

are high in calories.

Limit sweet treats to special occasions and keep portions small.

Reading the Nutrition Facts label

7

Saturated fat is not heart

healthy. This fat mostly

comes from animal products

like meat and dairy products.

It is typically solid at room

temperature (butter,

margarine, and lard).1


1. American Heart Association. “Saturated Fats.” http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Saturated-

Fats_UCM_301110_Article.jsp (accessed February 16, 2016).

2. U.S. Department of Health and Human Services and U.S. Department of Agriculture. “2015–2020 Dietary Guidelines for Americans.”

8th Edition. December 2015. http://health.gov/dietaryguidelines/2015/guidelines/chapter-1/a-closer-look-inside-healthy-eating-patterns

(accessed February 9, 2016).

Fat

Reviewing the Nutrition Facts label can help you

choose foods that are high in fiber and vitamins and

low in saturated fat, sodium, sugar and calories.

Sodium

Have less than 2,300 mg

of sodium (salt) daily or

1,500 mg a day (about

⅔ teaspoon) if you could

benefit from lowering your

blood pressure.2

You should have no more

than 10% of daily calories

from added sugars found in

foods and beverages.2

Sugar Calories

Counts calories per serving

to help you manage your

daily intake.

Healthy cooking tips

8Confidential, unpublished property of Cigna. Do not duplicate or distribute. Use and distribution limited solely to authorized personnel. © 2016 Cigna

Include a

green salad with

meals or add

more veggies

to the meal.

Plan some

meals around

a vegetable

main dish.

Include more

whole grains.

Bake, broil,

steam or grill

instead of frying.

Stock up

on frozen

vegetables.

Plan ahead and

make healthy

casseroles and

soups that can

be frozen.

Lighten recipes with low-fat or fat-free versions

of sour cream, cheese or mayonnaise.

Don’t add

sugars or salt.

Healthy eating barriers


Don’t have time to plan healthy meals

Fuel up every day with breakfast.

Skipping can lead to overeating

later in the day. Depending on

how much time you have in the

morning, try:

• Whole-grain cereal like bran

flakes with fat-free or low-fat

milk, or yogurt and fruit.

• Breakfast tacos – cook a

scrambled egg and serve with

salsa and low-fat shredded

cheese in a corn or

whole-wheat tortilla.

• Peanut butter on whole-grain

toast with a banana on the side.

1Invite your kids to join you on

the weekend to plan, shop for

and cook a healthy family meal.

Make meals ahead and freeze

them. Use your slow cooker.

Keep it simple and use fresh

ingredients whenever you can.

Keep vegetables and fruits on

hand for salads and side dishes.

2

3

4

5

Healthy eating barriers


On a budget and healthy food is more expensive

Avoid buying single portions (like

applesauce, snacks or yogurt).

Instead, buy in bulk and divide

into smaller portions as needed.

Check newspaper ads for grocery

specials. Clip coupons or print

them from websites.

1Buy fruits and vegetables

that are in season (or frozen,

unsweetened).

Try canned beans like black,

butter, kidney or pinto.

3

42

Healthy recipes

11

Websites for healthy recipes

• http://recipes.millionhearts.hhs.gov

• https://www.nhlbi.nih.gov/health/educational/lose_wt/eat/recipes.htm

• http://www.choosemyplate.gov/recipes-cookbooks-and-menus

• http://www.deliciousdecisions.org (American Heart Association)

• http//www.diabetes.org (American Diabetes Association)


Smart snacks

12

Examples of healthy snacks


• Low-fat yogurt topped with slivered

almonds or fresh whole fruit

• Small apple with natural peanut butter

• Low-fat string cheese with cut veggies

or fruit

• Whole-grain, low-sugar (<10 grams)

cereal with fat-free milk

• Fresh veggies (carrots, cucumber, peppers,

grape tomatoes) dipped in hummus

• Low-fat cottage cheese mixed with

strawberries

Choose snacks from different

food groups to create balance

and include some protein with

each snack.

Healthy grocery shopping

13

Sample healthy grocery list

• http://www.webmd.com/diet/printable/healthy-grocery-shopping-list

Meal planning and shopping tips

• http://www.fruitsandveggiesmorematters.org/planning-and-shopping-top-

10-tips

Other websites that let you create your own personal menu plan and

grocery list

• http://www.choosemyplate.gov/sites/default/files/budget/grocery_gameplan

_interactive.pdf

• http://www.choosemyplate.gov/budget-grocery-list

Find your favorite site, customize it and print out copies.


Eating healthy when dining out


Source: U.S. Department of Agriculture. “Eating foods away from home” http://www.choosemyplate.gov/eating-Foods-Away-Home.

(last updated February 5, 2016).

Order a side dish or

appetizer that is smaller

than a regular entrée.

Start with a salad to help

you feel satisfied sooner.

Ask for dressing on the side

and use a small amount.Look for items on the

menu that are low in

calories, fat and sodium.

Choose drinks without

added sugars (water,

fat-free or low-fat milk,

unsweetened tea, etc.). Fill your plate with

vegetables and fruit. Stir-fry

dishes, kabobs or vegetarian

menu items usually have more

vegetables. Have fruits as a

side dish or dessert.

Share a main entrée.

Pass on the “all-you-can-eat”

buffet and order an item from

the menu. Steamed, grilled or

broiled dishes have fewer

calories than foods that are

fried in oil or cooked in butter.

Request 100% whole-wheat breads,

rolls and pasta when choosing

sandwiches, burgers or main dishes.

Don’t eat all of your meal. Take

leftovers home and put them in

the refrigerator right away.

How Cigna can help


myCigna.com

• Health assessment

• Apps and activities

• Prescription drug costs

• Online coaching for stress,

nutrition and exercise

Cigna 24-Hour Health

Information Line

Healthy Rewards®

• Fitness discounts

• Weight management

program

Cigna Healthy Steps

to Weight Loss®

Healthy Balance

Toolkit/Healthy Kids

Challenge

http://www.cigna.com/h

ealthwellness/collection

s/mix-six-healthy-

balance-toolkit

This is intended to be general health information and not medical advice or services. You should consult your doctor for medical advice or services, including seeking advice

before undertaking a new diet or exercise program

All Cigna products and services are provided exclusively by or through operating subsidiaries of Cigna Corporation, including Cigna Health and Life Insurance Company,

Connecticut General Life Insurance Company, Cigna Behavioral Health, Inc., Cigna Health Management, Inc., and HMO or service company subsidiaries of Cigna Health

Corporation. The Cigna name, logo, and other Cigna marks are owned by Cigna Intellectual Property, Inc. All pictures are used for illustrative purposes only.

890246 05/16 © 2016 Cigna. Some content provided under license.

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