Tips for Incorporating Healthy Eating into a Busy Lifestyle
Factors influencing healthy choices include taste, time, and total cost. Debunking myths, eating healthy doesn't have to be bland or time-consuming. Practical tips for healthy eating in and out, emphasizing balance and informed choices. Eating healthy can be budget-friendly with smart decisions and strategic meal planning. Time management strategies can help young adults achieve a healthy diet amidst busy schedules.
Download Presentation
Please find below an Image/Link to download the presentation.
The content on the website is provided AS IS for your information and personal use only. It may not be sold, licensed, or shared on other websites without obtaining consent from the author. Download presentation by click this link. If you encounter any issues during the download, it is possible that the publisher has removed the file from their server.
E N D
Presentation Transcript
Planning Healthy Eating Into Your Schedule Jillian Chaney Graduate Student, Dietetic Intern USA Triathlon & USA Cycling Certified Coach
Constraints to healthy eating among young adults Cross-sectional survey College students aged 17-24+ years Twin Cities Metro, Minneapolis Key Findings Time related to work, school, and family responsibilities primary constraint 57.9% Would eat healthier if less busy 44.9% Can find time to plan and prepare healthy meals 57.6% Intervention focused on: Time management strategies Achieving a healthy diet on a budget 2 Source: Pelletier, J. E., & Laska, M. N. (2012). Balancing Healthy Meals and Busy Lives: Associations between Work, School, and Family Responsibilities and Perceived Time Constraints among Young Adults. Journal of Nutrition Education and Behavior, 44(6), 481-489
Factors influencing healthy choices 1 Taste. 2 Time 3 Total Cost 3
Its not all grilled chicken, brown rice, and broccoli 1 Myth vs. Fact: To eat healthy I have to eat bland foods with minimal choice and variation Healthy eating is not the elimination or inclusion of specific food groups only, rather balance of macro and micronutrients from real food sources Eating out can be healthy by making informed choices Tips Eating In: Reduce butter and sugar by 1/3 to 1/2 from recipes Use lower saturated fat options for salad dressings, dips, sauces (e.g., substitute Greek yogurt for mayo or sour cream) Season with basic spices Italian seasoning, oregano, garlic, pepper, sea salt Tips Eating Out: Combo with a salad instead of fries; choose water or unsweetened tea instead of soda Double the veggies and skip the extra starch Share appetizers or dessert; take half of your meal home for tomorrow s lunch Taste. 4
Eating healthy takes too much time 2 Myth vs. Fact: To eat healthy I have to know how to cook and spend hours doing it every week Time According to the Bureau of Labor Statistics 2017 results, men and women spend 5.5 and 5 hours, respectively, daily watching TV Meal planning and prepping can be efficient and done using basic skills Tips: Take 1-2 hours each week and prepare meals for the whole week Make large batches and freeze for up to 6 months Multi-task while prepping listening to a podcast streaming Netflix Make it a family activity involving the kids Buy pre-cut vegetables The key is not to prioritize what s on your schedule, but to schedule your priorities. ~Stephen Covey Source: American Time Use Survey Summary. (2018, June 28). Retrieved from https://www.bls.gov/news.release/atus.nr0.htm 5
Eating healthy busts the budget 3 Myth vs. Fact: Average meal at USC cost $10-15 Combo meal at a fast food restaurant $4-7 Meals prepared at home $4-7 Minus the excess calories, saturated fat, and sodium which can be 1.5 to 2 times higher eating out Total Cost Tips: Buy in bulk and store in smaller containers Grains, nuts Eat seasonally and buy local Imperfect Produce affordable, fresh produce Taco Chili Salad Wendy s Homemade Calories 620 392 Fat (g) 28 15 Saturated fat (g) 10 4 Sodium (mg) 1,760 388 Sources: Hearst, M., Harnack, L., Bauer, K., Earnest, A., French, S., & Michael Oakes, J. (2013). Nutritional quality at eight U.S. fast-food chains: 14-year trends. American Journal of Preventive Medicine, 44(6), 589 594. & https://menu.wendys.com/en_US/product/taco-salad/ 6
Building a healthy plate Dietary Reference Intake: Carbohydrate 45-65% kcal/day 50% whole grains Limit added sugars to no more than 10% Protein 10-35% kcal/day Lean meats and seafood, legumes, low-fat dairy Fat 20-35% calories/day <10% saturated fat Consume <2300mg sodium/day My Plate: MyPlate, MyState Connecting people with regionally grown foods By market value, CA is the top agricultural-producing US state and a major producer of rice and beef Sources: California. (2018, October 02). Retrieved from https://www.choosemyplate.gov/california & https://www.eatrightpro.org/news-center/on-the-pulse-of-public-policy/from-the-hill/academy-actively- involved-in-updated-nutrition-facts-label 7
Breakfast sample meals Breakfast Option Lox, avocado, egg toast Food Whole grain bagel Egg Egg whites Small avocado Alaskan lox Serving Size Calories Protein Carbs 1 250 1 70 1 25 1/3 (37 grams) 42 1 oz 45 Fat 2 5 0 4 2.3 Sat. Fat Fiber Sugar Sodium (mg) 1 7 1.5 0 0 0 0.75 2.4 0.5 0 12 6 5 1 6 49 0 0 2.4 0 7 0 0 0 0 340 70 75 1.5 305 Total Grams Breakfast Option Macronutrient Ratios Total Calories Breakfast Option 30 51.4 47.6% 27.7% 205.6 13.3 3.75 9.4 7 791.5 27.8% 120 432 119.7 Breakfast Option Overnight oats w/PB & chocolate Old fashioned rolled oats (uncooked) (make ahead night before, refrigerate, add PB in morning) Unsweetened soy milk Food Serving Size Calories Protein Carbs 1/4 cup 75 1/2 cup 40 1/4 cup 32 1 Tbsp 60 2 Tbsp 40 1 tsp 20 2 tsp 40 2 tsp 66 16 oz 10 2 Tbsp 70 Fat 1.2 2 0 3 1 0 3 5 0 3 Sat. Fat Fiber Sugar Sodium (mg) 0.2 2 0.5 2 0 0 2.2 0.5 5 0 2 0 0 5.4 2 0 0.7 1 0.7 0 0 0 0 10 2.5 3.5 6 3 2 0 0 2.6 0 0 14 2 2.2 5 6 5.7 2 2.3 2 10 0 1 0 75 10.6 0 0 0 0 13 0 60 0% milkfat Fage Greek yogurt Chia seeds Raw cacao powder Raw honey Cacao nibs Organic Peanut butter Coffee Hazlenut coffee creamer 0 0 0 0 Coffee w/cream Total Grams Breakfast Option Macronutrient Ratios Total Calories Breakfast Option 19.6 17.3% 78.4 51.2 45.2% 36.2% 204.8 18.2 3.9 12 19.3 158.6 453 163.8 9
Breakfast sample meals (cont.) Breakfast Option Food Steel cut oats Chia seeds Unsweetened soy milk Vega Clean Protein Powder (or brand w/similar nutrients) Cinnamon Blackberries Raspberries 0% milkfat Fage Greek yogurt Coffee Coffee creamer Serving Size Calories Protein Carbs 1/4 cup 170 2 tsp 20 1/2 cup 40 Fat 3 1 2 Sat. Fat Fiber Sugar Sodium (mg) 0.5 5 0.2 1.7 0.5 2 7 1 29 1.7 2 0 0 1 0 0 75 Oatmeal base 3.5 1/2 scoop (~17g) 1/4 tsp 1/4 cup 1/4 cup 2 Tbsp 16 oz 2 Tbsp 65 4 17 16 16 10 70 12.5 0.1 0.5 0.4 2.9 0 0 1.5 1.4 4 4 1.1 2 10 1 0 0 0 0 0 0 0 0.5 0.9 2 2 0 0 0 0.5 0 2 1.5 1.1 0 10 175 0.4 0.5 0.3 10.6 0 60 0.1 0.2 0.2 0 0 3 Toppings Coffee w/cream Total Grams Breakfast Macronutrient Ratios Total Calories Breakfast Option 27.9 26.1% 111.6 56.7 53.0% 22.1% 226.8 10.5 1.2 14.1 16.1 321.8 428 94.5 Breakfast Option Yogurt overnight pudding w/fruit 2% Fage Greek yogurt Food Serving Size Calories Protein Carbs 7 oz 150 1/3 cup 30 1/8 cup 120 1/4 tsp 8 1 tsp 20 1/2 cup 32 1/2 cup 31 Fat 4 0 6 0 0 0.4 0.4 Sat. Fat Fiber Sugar Sodium (mg) 3 0 0 0 1 10 0 2 0.5 0 0 5.4 0 4 2.7 0 3.8 3.5 20 3 6 0 0 0.7 1 8 8 4 0 65 43 0 0 0 0.6 0.7 Non-fat milk Chia seeds Vanilla extract Raw honey Raspberries Blueberries 4.3 10 0.5 5.7 7.3 6.9 (make ahead night before and add fruit in the morning) Total Grams Breakfast Option Macronutrient Ratios Total Calories Breakfast Option 30.7 31.4% 122.8 42.7 43.7% 24.9% 170.8 10.8 4 19.8 24.1 109.3 391 97.2 10
Lunch sample meals Lunch Food Romaine Lettuce Kale Baby spinach Hard boiled egg whites Grape tomatoes Mini peppers Peas Cucumber Quinoa (size is cooked) Balsamic vinegar salad dressing Fruit Serving Size 1 cup 1/2 cup 1/2 cup 2 1/2 cup 2 1/2 cup 1/4 cup 1/3 cup 2 Tbsp 2 Calories Protein Carbs 8 16 1.4 3 0.4 50 25 0.5 16 0.7 52 3.8 4 0.2 73 2.6 100 70 1.2 Fat 0.1 0.3 0.1 0 0.5 0 0 0 1.2 9 0.2 Sat. Fat Fiber Sugar Sodium (mg) 0 1 0.6 0 1.2 0.8 0 0.3 0.1 0 0 0 2 0 0.7 0 3 0 0.1 0.4 0 1.4 1.5 0 0 2.6 14 0 1.6 3 0.5 0 5 3.3 9 0.9 13.2 5 18 4 Veggie packed salad 13 11.9 150 5 0 0 0.5 6.5 340 2 10 0 3 2 3 0 4 0 Clementine Total Grams Macronutrient Ratios Total Calories Lunch 20.8 20.0% 83.2 59.5 57.1% 24.6% 238 11.4 1.5 12.3 27.9 532.9 417 102.6 11
Lunch sample meals eating out Lunch Option Turkey cranberry flatbread Panera chicken noodle soup Apple Food Flatbread sandwich Low-fat soup Small red delicious apple Serving Size 1 flatbread 1 cup 1 small Calories Protein Carbs 310 110 56 0.3 Fat 12 3 0.2 Sat. Fat Fiber Sugar Sodium (mg) 6 3 1 2 0 2.5 11 11 10 34 13 14.6 7 1 480 930 1 Total Grams Lunch Option Macronutrient Ratios Total Calories Lunch Option 21.3 17.9% 85.2 61.6 51.8% 28.7% 246.4 15.2 7 7.5 19 1411 476 136.8 Lunch Option Trader Joe's Orange Chicken Broccoli Rice Food TJ's orange chicken Steamed broccoli crowns Thai jasmine rice Serving Size 1 cup 1/2 cup 1/2 cup Calories Protein Carbs 320 15 1.3 106 Fat 16 0.2 0 Sat. Fat Fiber Sugar Sodium (mg) 3.5 1 0 1.2 0.8 0 0 21 24 3 23 6 330 15 0 2 0 Total Grams Lunch Option Macronutrient Ratios Total Calories Lunch Option 24.3 22.0% 97.2 50 16.2 3.5 2.2 6.8 345 45.4% 33.1% 200 441 145.8 12
Dinner sample meals Dinner Option Food Grilled lean boneless pork chop Quinoa (size is cooked) Serving Size 4 oz 3/4 cup Calories Protein Carbs 170 167 Fat 8 3.5 Sat. Fat Fiber Sugar Sodium (mg) 2.5 0 0 3.8 24 6 0 0 0 55 9.8 Pork chop Whole grain 34 Roasted veggies (toss veggies in a ziploc bag w/oil and paprika, italian seasoning, salt, pepper, Mrs. Dash) Broccoli florets Sweet mini peppers Rainbow carrots Cherry tomatoes Zucchini Red onion Red potato EV olive oil 1/2 cup 2 mini peppers 2 carrots 1 oz 1/4 medium 1/4 med 1/2 small 1 tsp 15 16 14 10 7 8 62 40 1.3 0.7 0.4 0.4 0.5 0.2 1.5 0 3 0.2 0 0 0 0.1 0 0 4.6 0 0 0 0 0 0 0 1.2 0.7 0.8 0.8 0.4 0.3 1 0 0.8 2 2 1 0.6 0.8 1 0 15 0 16 0 3.2 0.8 8.5 0 3.3 3.2 1.8 1 2 13.5 0 0.7 Total Grams Dinner Option Macronutrient Ratios Total Calories Dinner Option 35 61.8 48.6% 29.0% 247.2 147.6 16.4 3.2 9 8.2 108.3 27.5% 140 509 13
Dinner sample meals (cont.) Dinner Food Wild caught Alaskan salmon Serving Size 5 oz Calories Protein Carbs 240 Fat 12 Sat. Fat Fiber Sugar Sodium (mg) 2 0 30 0 0 65 Baked Salmon Juice of small lemon 1/2 small 5 0.1 1.6 0.1 0 0.1 0.6 0.2 Brussel sprouts 1/2 cup 28 2 2.7 0.2 0.1 1.5 1.6 11.5 Roasted Vegetables Sweet potatoes 1/2 cup 81 1.5 19 0 0.1 2 3 32.5 EV olive oil 2 Tsp 79 0 0 9.2 1.3 0 0 0 Brown rice (size is cooked) 1/2 cup 124 2.6 25.8 1.1 0.2 1.2 0.6 0 Rice Banana based ice cream 1 serving 112 3 27 0 0 3 12 33 Chocolate "ice" cream Total Grams Dinner Macronutrient Ratios Total Calories Dinner Option 39.2 23.4% 156.8 76.1 45.5% 30.4% 304.4 22.6 3.7 7.8 17.8 142.2 669 203.4 14
References American Time Use Survey Summary. (2018, June 28). Retrieved from https://www.bls.gov/news.release/atus.nr0.htm California. (2018, October 02). Retrieved from https://www.choosemyplate.gov/california Hearst, M., Harnack, L., Bauer, K., Earnest, A., French, S., & Michael Oakes, J. (2013). Nutritional quality at eight U.S. fast-food chains: 14-year trends. American Journal of Preventive Medicine, 44(6), 589 594. https://doi.org/10.1016/j.amepre.2013.01.028 Munoz, N., & Bernstein, M. (2019). Nutrition assessment: Clinical and research applications. Burlington, MA: Jones & Barlett Learning. Pelletier, J. E., & Laska, M. N. (2012). Balancing Healthy Meals and Busy Lives: Associations between Work, School, and Family Responsibilities and Perceived Time Constraints among Young Adults. Journal of Nutrition Education and Behavior,44(6), 481-489. doi:10.1016/j.jneb.2012.04.001 Retrieved from https://www.eatrightpro.org/news-center/on-the-pulse-of-public- policy/from-the-hill/academy-actively-involved-in-updated-nutrition-facts-label Retrieved from https://menu.wendys.com/en_US/product/taco-salad/ 15
