Healthy Lifestyle
What graphic is used to show how to plan a meal?
Healthy Eating Plate
What are the 2 types of carbohydrates?
Simple and Complex
What are your options if a patient asked you how many calories they should eat?
What are examples of protein foods?
Animal sources: beef, chicken, turkey, fish, pork, Greek yogurt, cottage cheese, milk and cheese, eggs
Plant sources: tempeh, tofu, edamame, veggie burgers, nuts, seeds, beans & lentils
How can you use the percent Daily Values (DV) on the food label to make healthy food purchases?
5% or less means low,
20% or higher means high
Choose products low in added sugar, fat, and sodium
Choose products high in protein, vitamins, minerals, and fiber
What percentage of the Healthy Eating Plate should be fruit and vegetables?
50%
Are carbohydrates bad for you?
No! Your body uses carbohydrate for energy. Some carbohydrates are better choices than others.
What is the weekly recommendation for healthy weight loss?
1-2# weekly
Does it matter if you eat a large portion of protein once/day or spread it out throughout the day?
Yes, it matters!
Your body can only absorb so much protein at one time. It is best to spread protein throughout the day.
Why is it important to pay attention to the ingredient listing on a food label?
Ingredients in the largest amounts are listed first. It’s another way to determine if a food item is a good choice. Choose products that don’t have sugars, fat, and sodium in the first few ingredients. Also choose products that you know what the ingredients are.
What is the recommendation for daily water intake?
64 ounces
What are some foods that are high in fiber?
1.Fruits
2.Vegetables
3.Whole Wheat Foods
4.Beans & Lentils
5.Bran
How many calories per day need to be reduced (intake) or burned (through activity) to lose 1# per week?
500 calories per day
What are tips for making healthier protein choices?
1. choose plant-based protein
2. bake, broil, roast, steam, or poach
3. choose reduced-fat dairy products
4. trim visible fat
5. choose high percentage ground beef
What are some non-scale wins to discuss with patients?
1. Energy level
2. Sleep quality
3. Mental clarity
4. How clothes fit/Confidence
5. Improved fitness level
What are some recommendations for developing healthier eating habits?
1. Track food intake
2. Portion control
3. Eat more fruits and vegetables
4. Read food labels to choose healthier options
5. Increase water intake
When a patient is starting to eat more fiber, what should you recommend to avoid GI symptoms?
Drink lots of water and add fiber gradually.
To lose weight, is it healthy for a patient to reduce their calories to as low as possible?
No.
Eating plans that contain 1200-1500 calories each day will help most women lose weight safely.
Eating plans that contain 1500 – 1800 calories each day are appropriate for men and women who weigh more or who are very active.
How does protein help with weight loss?
1. You are fuller longer
2. Prevents muscle loss which helps burn more calories throughout the day
3. It takes more calories to digest protein
What is a weight loss plateau?
When you stop losing weight even though you have a consistent food intake and activity plan
Where does most excess sodium in the diet come from?
1. Processed foods
2.Restaurant foods
3.Adding when cooking or eating
Give an example of a simple and complex carbohydrate
Simple: white bread, white pasta, white rice, cake, cookies, candy, ice cream non-diet sodas, sweetened drinks
Complex: 100% whole wheat bread, 100% whole wheat pasta, beans, lentils, fruits, oats
What are the 2 types of fats and which ones should be limited?
Saturated and Unsaturated.
Saturated fats should be limited because they raise “lousy” cholesterol.
What are common items that can be used to estimate portion sizes of protein foods?
1.Deck of cards = 3 oz poultry
2.Checkbook = 3 oz fish
3.Golf ball = 2 oz peanut butter
How can you overcome a weight loss plateau?
1. Review food choices
2. Increase water intake
3. Look at daily snacking/nibbling
4. Use My Plate Plan
5. Consider sleep quality
6. Consider stress level
7. Increase activity