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Healthy Eating on the Go

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Today’s objectives

Learn the Basics

Plan ahead at home

Packing a brown bag

Plan ahead eating out

Tips for eating out

On the move, convenience store options

NOTE: The information provided in this seminar is for general informational purposes only and is not intended nor should be construed as medical advice. Individuals should consult an appropriate medical professional to determine what may be right for them.

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Food

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What does your Body Need �to Function Efficiently?

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Budget

Convenience

Habit

Taste

Culture

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Why is the Food You Eat so Important?

Source: National Center For Complementary and Integrative Health. https://nccih.nih.gov/health/antioxidants-in-depth. 2021. Accessed September 2021.�Source: Washington State University. https://mynutrition.wsu.edu/nutrition-basics.2021. Accessed September 2021.

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Macronutrients: Carbohydrates, Proteins & Fats

Examples: Vegetables, Almonds, Fish, Eggs, Whole Fruit

Micronutrients: Minerals

Examples: Vitamins B1, B2, B6 and B12, Vitamins A, D and E

Mono and Poly unsaturated Fat:

Examples: Avocados, seeds and nuts, olive oil.

Fiber:

Examples: Lentils, Beans, Broccoli, Whole Grain

Antioxidants: Natural substances that may help prevent or delay some types of cell damage

Examples: Vitamin C and Vitamin E

Phytonutrients:

Examples: Fruits, Vegetables, Nuts, Beans and Tea

The food you eat may impact how efficiently your body will function. Macronutrients, Micronutrients, Fiber and Phytonutrients are all needed to balance the needs of your body.

Macronutrients are nutrients that your body needs in larger amounts for energy, consisting of carbohydrates, proteins and fats. Carbohydrates are the most efficient fuel source for the body, while protein is considered “building blocks” for muscle, hormones, genes, immune cells and brain cells. Lastly, fats help the body make and store energy, insulate the body and protect vital organs. They are also messengers that help protein do its’ job.

On the other hand, micronutrients are nutrients that the body needs but in smaller amounts. They come from the foods you eat and they help fuel your body. In addition, fiber’s primary role is to support the health of the digestive system, and

phytonutrients are compounds produced in plants that contain antioxidants, molecules that fight compounds in your body that may cause harm if their levels become too high. These compounds have been linked to many illnesses including cancer, heart disease and diabetes.

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Carbohydrates

Source: Medline Plus. https://medlineplus.gov/ency/article/002469.htm. 2021. �Accessed July 2021.

Source: Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705. 2020. Accessed July 2021.

Carbohydrates help provide energy for our body

They are made up of sugars, starches and fiber

Quantity and quality are key!

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Overview:

Carbohydrates are one of the main nutrients in our diet, in which they help to provide energy for our body. It is recommended that your daily diet be made up of 45 – 65% of carbohydrates, depending on your activity level. There are 4 calories in one gram of carbohydrates.

Carbohydrates are made up of 3 main ingredients – sugars, starches and fiber.

Sugar is the simplest form of carbohydrate, and it occurs naturally in some foods, including fruits, vegetables, milk and milk products. Types of sugar include fruit sugar (fructose), table sugar (sucrose) and milk sugar (lactose).
Starch is a complex carbohydrate, in which it is made of many sugar units bonded together. Starch occurs naturally in vegetables, grains, and cooked dry beans and peas.
Fiber is also a complex carbohydrate. It occurs naturally in fruits, vegetables, whole grains, and cooked dry beans and peas.

When consuming carbs, quality and quantity are key!

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Simple vs. Complex Carbohydrates

Source: Medline Plus. https://medlineplus.gov/ency/article/002469.htm. 2021. Accessed July 2021.

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Eating too many processed carbs may lead to weight gain and low protein and fat intake

Severely restricting carbs may cause ketosis – when your body uses fat for energy

Simple carbs include refined items or those high in added sugar

Complex carbs include whole grains, beans, vegetables, fruits, nuts and seeds

Simple: White bread, desserts, soda, heavy syrups

Complex: Whole grain bread, oats, apples, black beans

Consuming too many carbohydrates in the form of starchy, processed or sugary foods may increase your total calories, leading to weight gain. This may also lead to low protein and fat intake. Restricting carbohydrate intake severely may cause Ketosis. Ketosis is when the body uses fat for energy in place of carbohydrates from food for the body to use for energy. There are two types of carbohydrates – simple and complex.

Simple carbs:

Simple carbs include refined items or those high in sugar. Refined grains with added sugar are calorically dense, but not nutrient dense. They lack vitamins, minerals and fiber that are essential for healthier eating. It is important to minimize your intake of added sugars.

Complex carbs:

Complex carbs, however, provide our bodies with better nutrition. It is recommended to get your carbohydrates from whole grains, dairy, fruits, and vegetables rather than refined grains, as whole foods provide vitamins, minerals, and fiber. You may get an array of complex carbohydrates and plenty of nutrients by eating whole foods. Follow these simple tips:

Consume a variety of foods including whole grains, fruits and vegetables, beans and legumes, and low-fat or non-fat dairy products.
To avoid added sugar, salt and fat, check labels on frozen, packaged and canned foods.
Make half of your grain servings per day from whole grains.
Choose whole fruits and 100% fruit juices without any added sugar.
Try your best to limit sweets, sugar-sweetened beverages, and alcohol.
Limit added sugars to less than 10 percent of your calories per day.

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Protein

Source: Medline Plus. https://medlineplus.gov/ency/article/002467.htm. 2021. Accessed July 2021.

Proteins are the building blocks of life – they are essential in cellular repair

In terms of weight loss/management, protein stays in the stomach longer, keeping you full longer

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Overview:

Every cell in the human body contains protein, therefore making them the building blocks of life. Protein is needed in your diet to help your body repair cells and make new ones. It is also very important for growth and development in children, teens, and pregnant women.

The amount of protein you need to consume daily depends on your activity level and caloric intake. It is recommended that 10% to 35% of a healthier adult’s daily caloric needs consists of protein. For example, a person on a 2,000-calorie diet could eat 100 grams of protein, which would supply 20% of their total daily calories. However, this may vary per person. In addition, there are 4 calories in one gram of protein.

In terms of weight loss, protein is helpful because it stays in the stomach longer, keeping one full for an extended period.

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Sources of Protein

Select a wide variety of protein foods

The type of protein that you consume �is pertinent

Consume seafood options that are higher in beneficial fatty acids (omega-3s) and lower in methylmercury

There are several plant-based and vegetarian sources of protein

Source: My Plate. https://www.myplate.gov/eat-healthy/protein-foods. 2020. Accessed July 2021.

Quality protein sources: �grass-fed meat (sparingly), skinless poultry, wild caught fish and seafood, eggs, tofu, tempeh, cottage cheese, yogurt

Vegetarian proteins include: tofu, tempeh, beans/legumes, nuts and seeds and grains such as quinoa or barley

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It is recommended to select a wide variety of protein foods in order to get an adequate amount of the nutrients your body needs and for health benefits. The type of protein that you consume is also important. Specifically, meat and poultry choices should be lean or low-fat, like skinless chicken breasts, 93% lean ground beef, pork loin, or seafood. Choose seafood options that are higher in beneficial fatty acids, like omega-3s, and lower in methylmercury, such as salmon, anchovies, and trout. Quality protein sources include grass-fed meat (on occasion), skinless poultry, wild caught fish and seafood, eggs, tofu, tempeh, cottage cheese and yogurt.

In addition to animal proteins, there are several vegetarian options in the protein foods group. Vegetarian sources of protein include tofu, tempeh, beans/legumes, nuts and seeds and grains such as quinoa or barley.

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Fat

Source: Medline Plus. https://medlineplus.gov/ency/patientinstructions/000104.htm. 2021. Accessed July 2021.

Fat is essential for hair and skin growth, energy, insulation and vitamin absorption

The correct amount of fat consumption may be beneficial for weight loss

It is essential to eat some fats, though it may be harmful to eat too much

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Overview:

Fat is the third macronutrient that our bodies need to function properly. Fat is essential for hair and skin growth, energy, insulation and vitamin absorption of vitamins A, D, E and K. Like protein, fat is slow to digest, helping to slow down the rate of digestion of carbohydrates and stays in your stomach longer, keeping you full and satisfied. This may be beneficial for weight loss or management. Consuming fats also enhances the breakdown and utilization of fat in the body.

It is recommended that fat makes up 20% to 35% of a healthier adult’s caloric needs. Moreover, fat contains 9 calories per gram, more than double carbohydrates and protein. Although fats are essential, it may be harmful to consume too much fat. Certain fats are beneficial and important to one’s health such as olive oil, avocados nuts and seeds, fatty fish and coconuts. Other fats are deleterious to health and should be limited, such as highly processed vegetable oils, soybean and corn oil, margarine, shortening and saturated animal fats.

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Healthier Fats vs. Unhealthier Fats

Excess amounts of saturated fats raise your LDL cholesterol, increasing risk for disease and health problems

Unsaturated fats may help to lower LDL cholesterol

There are two types: mono and polyunsaturated fats

Trans fats are unhealthy fats that form when vegetable oil undergoes “hydrogenation”

Source: Medline Plus. https://medlineplus.gov/ency/patientinstructions/000104.htm. 2021. Accessed July 2021.

Saturated Fats: Butter, whole milk, cream, fatty meats, coconut oil, palm oil

Unsaturated Fats: Avocados, seeds and nuts, olive oil

Trans Fats: Shortening, baking mixes, frozen pizza, nondairy coffee creamer, fried foods

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There are several types of fat, some healthy enough to eat daily, while others are best to be consumed on occasion.

Saturated Fats:

Saturated fats raise your LDL (bad) cholesterol levels. High LDL cholesterol increases your risk for major health problems, including heart attack and stroke. It is best to avoid or limit foods that are high in saturated fats to less than 6% of your total daily calories. Examples of foods high in saturated fats are animal products, such as butter, whole milk, cream, and fatty meats. Additionally, vegetable oils, such as coconut, palm, and palm kernel oil also contain saturated fats. An easy trick to assess if vegetable oils are high in saturated fat is if these oils are solid at room temperature.

Unsaturated Fats:

Unlike saturated fats, unsaturated fats may help to lower LDL cholesterol levels. There are two kinds of unsaturated fats – mono-unsaturated and polyunsaturated fats. Specifically, most vegetable oils at room temperature contain unsaturated fats. Examples of mon-unsaturated fats include olive and canola oil, while safflower, sunflower, corn and soy oil are polyunsaturated fats.

Trans Fatty Acids:

Trans fatty acids are unhealthy fats that form when vegetable oil undergoes “hydrogenation.” Hydrogenation causes fats to become solid at room temperature and are typically used to keep a long shelf life on packaged products. Unfortunately, trans fats may not only raise your LDL cholesterol (bad) levels, but it may decrease your HDL cholesterol (good) levels. Luckily, experts are working to remove trans fats from most products. As a consumer, it is best to avoid purchasing any products that have the ingredient “hydrogenated” or “partially hydrogenated” listed on the nutrition label.

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Water and Healthier Beverages

Drinking water is essential to life

Water helps your body to regulate temperature, cushion joints, protect the spinal cord and excrete waste

You may get some fluids through the foods that you eat

Healthier drink options include low or no calorie beverages or nutrient dense drink options

Avoid drinks high in sugar, caffeine �or alcohol

Source: CDC. https://www.cdc.gov/healthyweight/healthy_eating/water-and-healthier-drinks.html?CDC_AA_refVal=https%3A%2F%2Fwww.cdc.gov%2Fhealthywater%2Fdrinking%2Fnutrition%2Findex.html. 2021. Accessed July 2021.

Watery foods: Watermelon, strawberries, cantaloupe, cucumber, lettuce

Healthier beverages: Low fat milk, almond or soy milk, 100% juice

Unhealthier beverages: Sports or energy drinks, sweetened coffee or tea, alcohol

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Water is an extremely important part of your diet. You need water to survive, and drinking enough water helps to prevent dehydration. Dehydration may lead to unclear thinking, mood changes, overheating of the body, and may cause kidney stones or constipation.

Water helps your body to keep a normal body temperature, lubricate and cushion joints, protects your spinal card, and excretes waste through urination, perspiration and bowel movements. Although most of your fluid needs are met through the water and beverages you drink, you may get some fluids through the foods that you eat, such as many fruits and vegetables, because they have high water content.

Aside from water, there are many other types of beverages that you may purchase. If you choose to consume more than water, it is recommended to stick to low or no calorie beverages and nutrient dense beverages. Low or no calorie beverages include plain coffee or tea, sparkling or seltzer water and flavored waters. In addition, nutrient dense beverages include low-fat milk or fat-free milk, dairy alternatives such as soy or almond milk, and 100% fruit or veggie juice. On the other hand, it is best to avoid drinks high in sugar, caffeine or alcohol content. These items are typically calorically high, but low in nutrient content. Examples of beverages with high sugar content include soda, coffee or tea with added sweetener and cream, energy and sports drinks, or fruit juice that is not 100% juice. In relation, too much caffeine or alcohol may lead to health problems.

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Processed Foods: Good or bad?

Good

Bad

Source: Eatright. Academy of Nutrition and Dietetics. https://www.eatright.org/food/nutrition/nutrition-facts-and-food-labels/processed-foods-whats-ok-and-what-to-avoid. 2021. Accessed September 2021.

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We hear a lot about processed food. What is processed food? Is it all bad?

Processed food is defined by The United States Department of Agriculture (USDA) as any raw agricultural commodity that has been subject to washing, cleaning, milling, cutting, chopping, heating, pasteurizing, blanching, cooking, canning, freezing, drying, dehydrating, mixing, packaging or other procedures that alter the food from its natural state.

Processed foods may include the addition of other ingredients to the food such as preservative, flavors, nutrients and other food additives or substances. It is important to understand that minimally processed foods such as bagged lettuce, precut vegetables, or roasted nuts are often pre-prepped for your convenience. Other examples include milks and juices that have been fortified with vitamin D and calcium. Frozen vegetables and fruit packed in water or natural fruit juice are great alternatives when fresh is not available. Overall, minimally processed foods have a place in a well balance diet, while it is recommended to avoid heavily processed foods such as frozen or pre-made meals including pizza and microwavable dinners.

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Planning ahead eating at home

Meal prepping

Control calories
Manage portion sizes

Cook once and eat twice

Pack your bag in the evening

Try cooking in bulk

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So first let's think about planning ahead. Why is it we plan for just about everything in life except for what we are going to eat? Think about it. We plan our work week, when we are going to work out, vacations, phone calls, meetings, fill in the blank you probably plan for it. But for some reason eating rarely makes that list for most of us. Especially our busy and stressed-out customers and clients just trying to get through the workday. Helping them produce quick and easy meal ideas they can just grab and go would alleviate so much time and stress for them. Not to mention lots of unwanted calories. And a meal doesn’t always have to be 5 courses. Simply having a balance of carbs and protein like some veggies or fruit mix with nuts, eggs or rolled up lunch meat may be a satisfying meal.

Here are some tips to help you in preparing your meals. Cook once eat twice! Think ahead and make enough dinner so that you can take the leftovers for your next meal.

After cooking and eating you may not feel like packing for tomorrow, but if you pack as you are putting your leftovers away your brown bag meal will be ready for you in the morning.

Try cooking in bulk. On the weekend, make a big pot of chili, soup, or rice and beans and freeze into individual portions that are ready to take to work in a flash.

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Sneaking in the greens

Source: https://www.webmd.com/food-recipes/features/top-10-ways-to-sneak-vegetables-into-your-diet/. 2020. Accessed 2020.

Vegetable pasta

Cauliflower pizza crust

Riced broccoli

Smoothies

Casseroles with grated zucchini, squash or carrots

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Healthy eating checklist

Watch portion sizes

Eat color including plenty of fruits and vegetables

Choose whole grains

Read the food label - know what you are eating

Limit your intake of saturated fat, trans fat, sodium, and sugar

Eat a variety of different foods

Select healthy cooking options (baked, broiled, and steamed)

Go easy on sauces, dressing and condiments

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Whether you are cooking meals at home or eating out, you can take steps to eat healthier. Follow these steps and you are on your way.

Eat smaller portions
Choose colorful foods including plenty of fruits and vegetables. You should try for 5 different colors a day.
Choose whole grains whenever possible instead of other carbohydrates
Read the food label and choose foods that contain ingredients that you recognize and could purchase individually from your local grocer. Ensure the grams of sugars are no more than �1/3 the total carbohydrates. Also, no more than 1 gram of saturated fat per 100 calories.
Limit your intake of saturated fat, trans fat, cholesterol, sodium and sugar by watching your intake of fried foods, red meat, processed foods and candy
Eat a variety of different foods instead of choosing the same meals day after day – be adventurous and try new foods
Select healthier cooking options such as baked, broiled or steamed
Limit the extras. Pour on the sauces, dressings and condiments and you could be piling on extra calories. Keep it simple.

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Health benefits of packing your meals

Ability to reduce sugar, salt and fat content

Control calories

Manage portion sizes

Weight management

Reduces temptation of “Extras” and drinks

Saves money

Source: https://www.huffingtonpost.com.au/2016/04/12/bringing-lunch-to-work_n_9675486.html . 2016. Accessed August 2021

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Your health should always come first. Meals packed at home are usually healthier than fast food restaurants. When we eat out, we're often faced with huge portions and fatty extras, like the French fries or chips that normally come with fast food meals. But when you’re brown bagging it, you may control your calorie intake, portion sizes, and make healthier choices.

It’s lunch time, and the question is to go or not to go? Most likely the scenario is that you will either skip your lunch all together or grab fast food. Neither option will help give you the energy to get through the second half of your day. You will be amazed at how much better you feel in the afternoons once you’ve started making healthier choices.

The good news is that you don’t need to sacrifice either nutrition or time to have a healthier meal.

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Packing your brown bag

Balancing Calories

Enjoy your food but eat less.
Avoid oversized portions

Foods to Increase

Make half your plate fruits and vegetables.
Make at least half of your grains whole grains.
Switch to fat-free or low-fat (1%) Milk.

Foods to Reduce

Compare sodium in foods like soup, bread, and frozen �meals – and choose the foods with lower numbers.
Drink water instead of sugary drinks.

Source: www.choosemyplate.gov. Accessed April 2020.

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Planning ahead eating out

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Suggest another restaurant if you think you’ll have a �difficult time making a healthy choice

Pull up the menu and nutrition �facts on-line.

Choose your order ahead of time when your resolve �is strong.

Research the restaurant's nutrition information�online

Decide what you will order before you arrive at the restaurant

Make sure the rest of your meals and snacks are low in calories

Eat a small snack so you won’t be over hungry

One of the biggest mistakes you may make when you are trying to eat healthy is skipping meals. That’s because when you are really hungry, it is harder to make wise choices. So, don’t skip a meal just because you are going to your favorite restaurant. Instead, eat a smaller meal or snack ahead of time. And make sure the rest of your meals and snacks that day are low in calories.
When you are less hungry, you are more in control. Try looking at the menu of the restaurant you are going to ahead of time and decide what you will eat before you get there so you’ll be less tempted to make an unhealthy choice. Many restaurants post their nutrition information on their website to help you make good choices.
If you think you’ll have a hard time choosing a healthy option, choose another restaurant.

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10 tips for eating out

Start with a vegetable-based soup or salad with a vinaigrette dressing and ask for the dressing on the side

Order an appetizer portion instead of �an entrée

Ask for condiments (butter, sour cream, mayo), dressings and sauces on the side

Don’t worry about “getting your �money’s worth”

Ask the server to box up half before bringing you the meal

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10 tips for eating out (continued)

Order a salad as an appetizer – fill up on veggies and not empty calories

Look at the designated heart healthy items

Choose water, unsweetened tea, soda water, diet soda or other non-calorie beverages

Ask for steamed vegetables or fruit instead of starchy sides

Order simple dishes with few ingredients and minimal sauces and ask your server for healthier alternatives

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Choose this, not that

Grilled meat instead of breaded and fried meat

Baked potato instead of French fries

Water or unsweetened tea instead of soft drink

Fruit cup or yogurt cup instead of ice cream

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Menu buzzwords

Creamed
Fried
Battered
Loaded
Crispy
Crusted
Crunchy
Au gratin
Confit
Tempura

Source: https://www.eatthis.com/most-popular-fast-food/ 2020. Accessed 2020. Source: www.eatingwell.com/article/7884445/easy-house-plants-winter/ Accessed 2021.

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On the move

Convenience stores

Boiled eggs, fresh fruit, string cheese, almonds or seeds, jerky, pre-made salads or baked chips

Water, water, water

Sparkling water too

Source: https://www.healthline.com/nutrition/best-snacks-for-diabetes/ 2018. Accessed 2020.

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We all have different schedules and job duties. This brings many challenges on how to think outside the box and choosing healthier options while on the go and at work. People in transportation, shift workers and manufacturing industries may have less flexibility with their schedules in order to have a relaxing and healthy lunch or dinner. Packing a lunch seems super easy to tell you to do but how often do you really do it or have time?

It’s important to have other solutions ready so you can help set yourself up for success.

Convenience stores have come a long way from the slurpee's and candy bars. They’re still there but now you have lots more options that may help satisfy your cravings without over doing the calories.

You can buy all kinds of healthier options like boiled eggs, string cheese, almonds and nuts, pre-made salads or baked chips. As a reminder, be sure to hydrate and bring plenty of water with you to work. I’m sure you may know, but we often confuse hunger for thirst and then overeat.

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Health first

Reduce sugar and increase proteins and healthy fats

Trim your budget and your waist

Pack and buy healthier

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Questions?

Nurse Nicole

npotempa@uhc.com | 773-707-2925

MyMedLife Benefits Portal & Benefits Center�https://digital.alight.com/medline �or call 833-882-3577 | 7 a.m. to 7 p.m. CT Monday-Friday