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On our way to better nutrition


Regence Vitality – Eating Essentials

| Eating Essentials­—On our way

It can be difficult to make healthy choices about food. If you are interested in learning how to eat healthier, Eating Essentials can show you how.

Eating Essentials—On our way


Your employer believes that good employee health contributes to the success of your company. That is why this program has been purchased. It will help you successfully set and reach healthy lifestyle goals. What’s more, your employer agrees to providing a worksite opportunity for employees to support one another in achieving their healthy lifestyle goals.

This program can help you stop, think and plan for healthier, more nutritious snacks and meals.

Main ingredients

Information and motivation Welcome to Eating Essentials! By participating in this program, you will develop habits that can improve your health and help you feel great. Healthful foods provide your body with the fuel it needs to function properly. A good diet can also protect your health, because without the proper balance of nutrients, you can become susceptible to cardiovascular disease, diabetes and certain types of cancers. Eating Essentials is a six-week program designed to help you increase your knowledge and awareness of healthy eating habits, increase physical activity, and try new, healthy recipes. Because many people spend more waking hours at work than anywhere else, this program is designed for the workplace. To succeed, all you need to do is put forth a little effort and have the determination to try new things.


Eating Essentials—On our way

American mealtimes can be rushed. Now it’s time to slow down, focus on what you’re eating, then connect that to how you feel. To make it fun, we’ve turned this challenge into a game.

Veg-Out Bingo Eating a balanced diet is an excellent way to maintain or reach a healthy weight and attain a healthy lifestyle. Over the next six weeks, you will use your “Veg-Out Bingo” log sheet to track your accomplishments. Here’s how it works: • Begin Eating Essentials on the day set by your company. • Your goal is to black out the Veg-Out Bingo Card. • Each square contains an activity that you will need to complete. • Mark off each square when you’ve completed the activity. • Complete one column per week. Start in column “V” and work your way across the card until you’ve blacked out all six squares. • At the end of six weeks, you should have every activity completed. • Turn in your completed log sheet. • Look for tips, suggestions, articles, and healthy recipes in this packet! As Regence member, you can earn Regence Engine Rewards points for participating in healthy activities, such as reading the latest health news or identifying your health risks on the Engine at You may also be eligible to earn even more points through your employer by participating in wellness incentive programs like this one. Points are redeemable for goods from nationally recognized merchants. To register to use the Engine, go to, click on Register, and have your member card handy.

Eating Essentials—On our way


On the menu

Veg-Out Bingo







Read the article on fruits and vegetables on page 19.

Read the article on portion control on page 20.

Read the article on carbohydrates and fiber on page 23.

Read the article on maintaining a healthy weight on page 25.

Read the article on fat on page 28.

Read the article on protein on page 29.

Eat 5 servings of fruits and vegetables every day this week.

Eat breakfast every day this week.

Every day this week, replace 2 simple carbs with 2 complex carbs.

What is your BMI? Find out today. (See page 25.)

This week, trim visible fat off of meat before cooking.

Include 2 servings of omega-3 fatty acids this week.

Try recipe “C” on page 11 or find a recipe to try that includes 3 grams of fiber.

Try recipe “D” on page 13 or find a recipe that includes 2 types of fruits or vegetables.

Try recipe “E” on page 15 or find a recipe that has less than 2 grams of saturated fat and no trans fat.

Try recipe “F” on page 17 or find a recipe that has at least 10 grams of protein.

Include a total of 30 minutes of physical activity today.

Strength train 2 times this week.

Include a total of 30 minutes of physical activity today.

Try recipe “B” Try recipe “A” on page 8 or on page 7 or find a recipe to find a recipe that try that is less includes than 300 calories 2 types per serving. of vegetables Pay attention to or fruit. serving size. Include a total of 30 minutes of physical activity today.

Take the stairs more than the elevator today.

Try a new activity this week (walking, jogging, yoga, swimming, biking, etc.)

Buy at least 10 servings of fruits and vegetables in the produce section of your neighborhood market.

Add a red, yellow, orange or purple fruit or vegetable to your grocery list.

Read the article about healthy shopping. Make a list before you go grocery shopping and stick to it.

Compare at least 2 food labels while shopping. Buy the product that has the least trans fat.

Make a list before you go shopping and stick to it.

Create and write down a health goal that you will focus on this week.

Drink 64 ounces of water today.

Bring a healthy lunch from home 2 times this week.

Try a fruit or vegetable that you have never tried before.

Check out and identify the serving amount for your age and gender.

Replace 2 sugary snacks with a serving of fruit and vegetables.

Review “VegOut.” Choose 3 goals to add to your lifestyle.


Eating Essentials—On our way

Habit is a big part of diet. To break out of a meal-planning slump, try some fresh, healthy recipes that are easy, fun and good for you.


Asian Chicken Lettuce Wraps

Makes 6 servings Ingredients:

1½ pounds chicken ¼ cup hoisin sauce 2 tablespoons water 2 tablespoons rice wine vinegar 1¼ tablespoons fresh minced garlic 1 tablespoon minced ginger root 1½ teaspoons sesame oil

1½ teaspoons canola oil ¾ cup finely chopped fresh carrots 1 ⁄3 cup chopped red onions 1 cup finely chopped mushrooms 1½ cups finely chopped red peppers 2½ cups shredded red cabbage 1 cup chopped water chestnuts 1 head of iceburg lettuce


1. Trim off all visible fat from chicken and roast until chicken is cooked. 2. Cool quickly for use within 48 hours. Dice the chicken into ½" cubes. 3. Combine hoisin sauce, water, vinegar, garlic, ginger and sesame oil. Wisk to combine. Refrigerate for use within 72 hours. 4. Add the vegetable oil to a medium hot pan and sauté the diced chicken, carrots, onions, mushrooms and peppers until softened. 5. Combine the chicken mixture with the shredded cabbage and water chestnuts. Pour the hoisin sauce mixture over and toss until thoroughly coated. 6. Serve immediately or refrigerate for use within 12 hours. 7. Serve 12 ounces of chicken mixture on a plate with a side of 2 larger or 3 smaller whole lettuce leaves Tips: Cooking with herbs is an adventure, with exciting flavor combinations and uses for you to discover. If you use dried herbs, keep in mind that 1 teaspoon of fresh herbs = ¼ teaspoon of dried herbs. Nutrition: 1 serving (1½ cups plus 2 to 3 lettuce leaves):

Sugars: 1 g Protein: 35 g Calcium: 55 mg Vitamin C: 84 mg Potassium: 558 mg Iron: 2 mg

Eating Essentials—On our way


Calories: 275 Total fat: 6 g Saturated fat: 1 g Cholesterol: 88 mg Sodium: 312 mg Total carbohydrates: 19 g Dietary fiber: 4 g

B: Herbed Salmon With White Bean Stew

Makes 6 servings White Bean Stew Ingredients:

2 15-ounce cans of navy beans ¾ tablespoon olive-vegetable oil blend ½ cup red onions, diced ¼" thick ½ cup red peppers, diced ¼" thick 1 small minced jalapeño 2 tablespoons minced garlic ¼ cup sherry wine vinegar ¼ cup and 1 tablespoon diced tomatoes 1 cup water Directions:

1. Drain, rinse and discard excess liquid from canned beans. 2. Puree ½ can of beans with 1½ can of whole beans (optional). Add ½ cup to 1 cup water as needed. 3. Heat the oil in a pot and sauté the onions, peppers, jalapeño and garlic until the onions are translucent, approximately 5 minutes. 4. Add the beans and sauté, stirring constantly, until the beans are heated through. 5. Add the sherry wine vinegar and tomatoes; simmer until stew is thoroughly heated. 6. Serve hot. continued on page 9


Eating Essentials—On our way

Herbed Salmon Ingredients:

1½ pounds salmon 1¼ tablespoons lime juice 1¼ tablespoons fresh parsley, chopped 1¼ tablespoons fresh chives, chopped ¾ tablespoons fresh thyme, chopped 1 teaspoon black ground pepper ½ recipe White Bean Stew 30 stalks asparagus Ingredients:

1. De-bone and skin salmon; cut into 3½-ounce portions. 2. Mix together lime juice, parsley, chives, thyme and black pepper. 3. Rub the mixture onto the salmon. Marinate in refrigerator for at least 20 minutes. 4. Spray salmon with cooking spray prior to grilling. Grill salmon until it flakes easily. 5. Steam asparagus until tender, approximately 1 to1½ minutes. Keep hot until served. 6. Dish up ¾ cup of White Bean Stew, place 1 salmon fillet on top and garnish with 5 asparagus spears. 7. Do not serve as leftovers. Nutrition: 1 serving (about 3½ ounces salmon, 5 spears of asparagus and ¾ cup white bean stew)

Sugars: 0 g Protein: 32 g Calcium: 90 mg Vitamin C: 34 g Potassium: 960 mg Iron: 3 mg

Eating Essentials—On our way


Calories: 285 Total fat: 6 g Saturated fat: 1 g Cholesterol: 85 mg Sodium: 67 mg Total carbohydrates: 27 g Dietary fiber: 6 g


Eating Essentials—On our way

C: Chicken With Peppers and Basmati Rice Makes 6 servings Teriyaki Marinade Ingredients:

¼ cup and 2 tablespoons low-sodium teriyaki sauce ½ tablespoon sherry wine 1 ⁄3 teaspoon honey ¼ tablespoon fresh minced garlic ¼ tablespoon minced ginger root 1 tablespoon fresh lemon juice Directions:

1. Combine all ingredients; mix well until blended. 2. Refrigerate and use within 48 hours. Basmati* Rice Ingredients:

8 ounces (or 1¼ cup) Basmati* rice 3 cups water ¼ tablespoon ground black pepper Directions:

1. Rinse rice 2 to 3 times until water runs clear. 2. Cover rice with water. 3. Add pepper. 4. Cover with aluminum foil. 5. Bake in 350° oven for about 60 minutes or use rice cooker until water is absorbed. *Brown rice can be substituted for Basmati rice. continued on page 12

Eating Essentials—On our way


Be healthy, have energy, feel great. Make a decision to eat five servings of fruits and vegetables a day, then make a plan and stick with it.

Chicken With Peppers Ingredients:

¾ cup Teriyaki Marinade ½ pound of chicken 1 tablespoon olive oil 3 cups red peppers, cut into strips 3 cups green peppers, cut into strips 2 cups diced onions 1 tablespoon fresh minced garlic Basmati Rice, as prepared Directions:

1. Trim chicken breast of all visible fat. Cut the chicken into ¼" strips across the breast. 2. Pour 1⁄ 3 of the Teriyaki Sauce over the chicken and toss until completely coated. Marinate in the refrigerator for at least 4 hours. 3. Coat a sauté pan with olive oil over medium-high heat. Add the chicken and toss until cooked for 2 to 3 minutes or until the vegetables soften slightly. 4. Stir in the remaining Teriyaki Sauce and bring to a boil. 5. Serve 10 ounces of stir-fry mixture with ½ cup of rice. Nutrition: 1 serving (about ½ cup rice plus 1¼ cups stir fry)

Calories: 450 Total fat: 5 g Saturated fat: 1 g Cholesterol: 87 mg Sodium: 634 mg Total carbohydrates: 62 g Dietary fiber: 3 g Sugars: 2 g Protein: 39 g Calcium: 40 mg Vitamin C: 176 mg Potassium: 536 mg Iron: 2 mg


Eating Essentials—On our way

D: Herbed Breaded Chicken With Cauliflower “Mashed Potatoes” Makes 6 servings Ingredients:

2 pounds of 5-ounce chicken breasts (or 6 5-ounce chicken breasts) ½ cup corn meal ½ cup cornflake crumbs 1 tablespoon fresh chopped parsley 1 tablespoon fresh chopped rosemary 1 tablespoon fresh chopped chives 1 cup buttermilk 1½ cups green beans 6 5-ounce portions of Cauliflower “Mashed Potatoes” Directions:

1. Trim all visible fat from chicken breast. 2. In a bowl, combine cornmeal, corn flakes and half of the fresh herbs. 3. In a separate bowl, combine the buttermilk with the remaining herbs. 4. Dip the chicken breast into the buttermilk mixture, and then into the cornmeal mixture. 5. Place the breaded chicken breast on rack in a sheet pan; refrigerate for use. 6. Bake chicken at 350° until juice runs clear. 7. While chicken is cooking, start preparing Cauliflower “Mashed Potatoes.” 8. Steam green beans until tender. 9. Serve 1 chicken breast with 5 ounces Cauliflower “Mashed Potatoes” and 3 ounces steamed green beans. continued on page 14

Eating Essentials—On our way


Cauliflower “Mashed Potatoes” Ingredients:

4 cups cauliflower florets ½ cup skim milk 4 tablespoons margarine 1 teaspoon salt ¼ teaspoon black ground pepper Directions:

1. Steam cauliflower until tender. 2. Heat milk and margarine in a pot. 3. Place cauliflower in a food processor or blender; slowly add milk while pulsing on and off until completely pureed. Caution: Do not over-puree, or consistency will be too loose. Consistency should be similar to mashed potatoes. 4. Season with salt and pepper. 5. Do not serve as leftovers. Nutrition: 1 serving (about 5 ounces of chicken breast, ½ cup cauliflower, and 1⁄3 cup beans)

Calories: 358 Total fat: 12 g Saturated fat: 3 g Cholesterol: 83 mg Sodium: 482 mg Total carbohydrate: 27 g Dietary fiber: 7 g Sugars: 3 g Protein: 37 g Calcium: 133 mg Vitamin C: 92 mg Potassium: 618 mg Iron: 4 mg


Eating Essentials—On our way

E: Lemon Sage Chicken Salad Makes 6 servings Grilled Lemon Sage Chicken Ingredients:

½ pound chicken breast 1 tablespoon olive oil 3 tablespoons fresh lemon juice 1½ teasoons fresh chopped rosemary 3 tablespoons fresh chopped sage ¼ teaspoon salt ¾ teaspoon cracked spice pepper ½ tablespoon fresh minced garlic ½ tablespoon minced lemon zest Directions:

1. Trim chicken of all visible fat, rinse and pat dry; place in a bowl. 2. In a separate bowl, combine olive oil, lemon juice, herbs, salt, pepper, garlic and lemon zest. Whisk together and pour over chicken. 3. Work marinade into chicken; cover and refrigerate for 6 to 8 hours. 4. Drain and discard marinade. 5. Grill chicken until meat is cooked (juice is no longer pink when center of the thickest piece is cut). 6. Refrigerate until added to salad (within 24 to 48 hours). continued on page 16

Eating Essentials—On our way


Low-Fat Ranch Dressing Ingredients:

2 tablespoons low-fat mayonnaise ¼ cup and 1 teaspoon low-fat buttermilk ¼ cup low-fat cottage cheese 2 tablespoons diced onions (¼")

1 tablespoon fresh chopped dill 1 tablespoon fresh chopped basil ½ tablespoon dried oregano 2 tablespoons fresh chopped parsley ¼ teaspoon salt


1. Combine ingredients in food processor or blender and puree to a smooth consistency. 2. Cover refrigerate until serving (within 72 hours). Lemon Sage Chicken Salad Ingredients:

6 pieces of Grilled Lemon Sage Chicken Breast 1 pound of mixed green lettuce ½ cup diced Red Delicious apples 36 cherry tomatoes ¼ cup pine nuts 1½ cup Low-Fat Ranch Dressing Directions:

1. Slice chick breast into ¼" slices cut across the grain. 2. Arrange 2 ounces of greens on plate, topped by 4 ounces of sliced chicken. Sprinkle with 2 ounces of diced apple. Garnish with 6 cherry tomatoes. 3. Drizzle 2 ounces of dressing over the salad. Top with 2 teaspoons of pine nuts. 4. Serve immediately. Nutrition: 1 serving (about 1½ cup)

Calories: 293 Total fat: 9 g Saturated fat: 2 g Calcium: 174 mg Cholesterol: 73 mg Sodium: 410 mg Total carbohydrates: 20 g 16

Eating Essentials—On our way

Dietary fiber: 4 g Sugar: 11 g Protein: 35 g Vitamin C: 36 mg Potassium: 777 mg Iron: 3 mg


Mediterranean Shrimp Salad Fattoush

Makes 6 servings Fattoush Dressing Ingredients:

¼ cup fresh lemon juice 3 tablespoons white vinegar 1 teaspoon fresh minced garlic ¼ cup olive oil

2 tablespoons fresh chopped thyme ¼ teaspoon cayenne ½ tablespoon and 1⁄ 8 teaspoon sugar


1. In a non-reactive* bowl combine all ingredients; mix well. 2. Refrigerate until time to use. Mediterranean Shrimp Ingredients:

¼ cup fresh lemon juice 2 tablespoons fresh lime juice 1 tablespoon olive oil ½ tablespoon chopped scallions ½ tablespoon fresh chopped basil 1 ⁄ 3 tablespoon fresh chopped oregano ½ tablespoon fresh chopped mint ½ teaspoon fresh minced garlic ¼ teaspoon black ground pepper ¼ teaspoon salt 5 ounces peeled raw medium shrimp (tails off) Directions:

1. In a non-reactive* bowl combine all ingredients, except shrimp; mix well. 2. Pour marinade over shrimp and refrigerate for at least 1 hour before use. 3. Preheat char broiler to medium high, spraying lightly with cooking spray. 4. Sear shrimp over medium-high heat for 1 to 1½ minutes on each side or until surface shows grill marks and has caramelized and sealed. 5. Cool quickly for use.

Eating Essentials—On our way


continued on page 18

Mediterranean Shrimp Salad Fattoush Ingredients:

6 flat bread or pita 9 ounces chopped romaine 2 tablespoons fresh chopped mint 2 cups cucumber, diced into ½" ½ cup red onions, julienne ¾ cup tomato plum, diced ½ inch ½ recipe Mediterranean Shrimp ½ recipe Fattoush Dressing 2 tablespoons fresh chopped oregano 2 lemons cut into 1⁄ 6 " wedges 1 ounce of crumbled feta cheese Directions:

1. In a large mixing bowl combine lettuce, mint, vegetables, shrimp and lemon wedges. 2. Toss with dressing. 3. Place mixed salad on top of grilled pita and garnish with lemon wedge, chopped oregano and feta cheese. 4. Refrigerate until served, no longer than 24 hours after preparation. Nutrition: 1 serving (about 1¾ cups)

Calories: 418 Total fat 10 g Saturated fat: 2 g Cholesterol: 94 mg Sodium: 710 mg Total carbohydrate: 61 g Dietary fiber: 4 g

Sugars: 4 g Protein: 23 g Calcium: 158 mg Vitamin C: 46 mg Potassium: 571 mg Iron: 5 mg

*A non-reactive pan or bowl is made of non-porous material the does not alter or add a flavor to or change the color of a food being prepared. Stainless steel, glass, enamel, and glazed ceramic are examples of non-porous materials that do not adversely affect the taste and appearance of foods that are high in acid, such tomatoes or citrus fruits.

All recipies courtesy of Sodexho America, LLC


Eating Essentials—On our way

Dish up some information and articles that can help you take charge of planning healthy meals for you and your family.

Week 1—Fruits and vegetables Which is better for you: Apple JacksTM or an apple? A tomato or a doughnut? A banana or a candy bar? Hopefully, you know the right answer and realize the benefits of including whole foods, especially fruits and vegetables, in your diet. If not, here are some facts that may convince you: 1. Diets that contain plenty of fruits and vegetables are associated with dramatically lower rates of cancers, heart disease, stroke, high cholesterol and diabetes. 2. People who eat five servings of fruits and vegetables every day have half the risk of getting cancer than do people who don’t get the minimum intake of fruits and vegetables. 3. Just by eating fruits and vegetables you can decrease your risk of America’s top health problems. Here are some ways you can sneak in at least five a day: • Add a piece of fruit to your breakfast. It is a great way to wake up in the morning. • Cut back on your serving of cereal, then add berries, bananas or other fruit to your bowl. • Cut up apples or bananas and dip them in yogurt or peanut butter for a delicious, low-calorie snack. • Make substitutions. Instead of a trip to the vending machine, pack some pre-cut vegetables and dip. It is a great way to save on calories and lose weight. • Aim for doubling the vegetable portion of your meal and cutting the meat serving in half. • Have a bowl of vegetable soup on a cold winter day. • Learn different cooking techniques for fruits and vegetables. • Try different spices and ethnic foods. You will be surprised at how many delicious ways there are to cook fruits and vegetables. • Experiment with fresh, frozen and canned to find what works best for you.

Eating Essentials—On our way


Be healthy, have energy, feel great. Make a decision to eat five a day, then make a plan and stick with it.

Week 2—Serving sizes—eight ways to control portions By Lila S. Ojeda, MS, RD, LD, CSCS. Taken with permission from the Regence Engine Portions these days are bigger than ever, and unfortunately so are our waistlines. Some restaurant portions are double or triple the size that they were in the ‘70s, which makes for portion distortion when you try to eat a reasonably sized meal at home. Here are eight ways to help you control portions. 1. Learn some basic serving sizes. Learn about portions so that you can create a reasonably sized meal. • 1 serving of meat = 3 ounces (size of deck of cards) • 1 serving of cheese = 1 ounce (size of one dice) • 1 serving of cooked pasta and rice = ½ cup (half a tennis ball) • 1 serving of bread = 1 slice (a bagel is four servings) 2. Make your main dish a side dish. Fill your plate primarily with salad and veggies, and take a small serving of your main dish. 3. Break down leftovers right away. When your main dish has become a side dish, you’re bound to have leftovers. Split it up in small containers. This will allow you to have the right amount of servings in each so you’re not tempted to eat the rest from one big container. 4. Out of sight, out of mind. Break down those leftovers before you sit down to your meal. You won’t be tempted to go back for seconds and thirds, and then just finish the rest because it’s almost gone. Sound familiar? 5. Master mini-meals. With all those great leftovers pre-portioned out for the week, you can learn how to master eating small, frequent meals throughout the day. This prevents overindulging at one meal and helps keep your energy and mood stable. It also allows you to eat the foods you enjoy in moderation.


Eating Essentials—On our way

The most important thing to remember when eating healthy is to shop healthy. That means making a plan and sticking to it.

Eating Essentials—On our way


6. When dining out, ask for a box right away. You can even ask your server to box up half your meal before it comes out. Depending on the portion sizes, you might even need to box up two-thirds of your meal. 7. Stay away from buffets. Buffets are not our friends! We feel like we want to get our $9.99 worth of food, then end up overeating. 8. Learn to say “No, thank you.” Simply say “No, thank you!” when someone asks, “Will you have a pastry with your coffee?” or “Would you like the bigger size for just 50 cents more?” or “What will you be having for dessert?” If your host offers seconds, say, “I loved it, but I just can’t eat another bite. If there’s extra, can I take some home with me and enjoy it tomorrow?” Then they won’t feel offended that you didn’t have seconds.


Eating Essentials—On our way

Week 3 (Part I)—Carbohydrates and fiber Carbohydrates are an essential part of a healthy diet, but not all carbohydrates are created the same. Highly processed carbohydrates may contribute to the risk of coronary heart disease, weight gain and both types of diabetes. Carbohydrates from fruit, vegetables and whole grains should provide the bulk of our daily calories. Fruits, vegetables and whole grains contain essential vitamins, minerals, fiber and phytochemicals that may reduce our risk of chronic illnesses such as heart disease and diabetes. Phytochemicals are the naturally occurring chemicals found in plants that give them their color, flavor, smell and texture. They may promote the immune system, reduce inflammation and prevent disease. Here are some tips for increasing your healthy carbohydrates: • Increase your fruit and vegetable consumption. • Replace highly processed foods with fruits and vegetables. • Read food labels. When buying breads and cereals, look for whole wheat, whole oats, whole rye and other whole grains as the main ingredient on the food label. • Try eating old-fashioned or steel-cut oats for breakfast. • If you like cold cereal, look for those that list whole oats, barley, wheat or other whole grains first on the ingredients list. Aim for at least three grams of fiber per serving. • Make a sandwich on whole-grain bread with lots of tasty vegetables. • Try brown rice, bulgur, wheat mullet or hulled barley at dinner. • Whole-wheat pasta is a great substitute for white pasta. If you don’t like whole-wheat pasta, try pasta that is half whole-wheat and half white pasta.

Eating Essentials—On our way


Be healthy, have energy, feel great. Make a decision to add whole grains to your diet, then make a plan and stick with it.

Week 3 (Part II)—Healthy eating starts with healthy shopping If you have only junk foods in your cupboard, you will eat only junk foods. Instead, have plenty of healthy foods on hand. Remember that wholesome, nutritious foods are no more costly than processed snack foods. Eating and shopping for nutritious food can also save on future medical expenses. Set a goal to follow some ideas and tips that will help you create a healthy grocery list. Use the following ideas to make a plan that works best for you: • Planning ahead cuts down on the number of trips you make to the grocery store. And that saves money and time and reduces opportunities for unhealthy impulse purchases! Make a running grocery list in a convenient place in your kitchen. Encourage your family members to add to it. Then, do an inventory on your kitchen and add staples to your list. Plan meals for the next week or two, and tack on the needed ingredients. Bring your shopping list and stick to it. Do your grocery shopping on a regular basis and avoid stops at the grocery store after work. Make sure your list is organized. List categories the way you would find them in the store: 1. Fresh produce 2. Breads 3. Meat/poultry/seafood 4. Canned/packaged foods/cereals 5. Spices 6. Cleaning supplies 7. Dairy products 8. Frozen food 9. Miscellaneous • Always start in the fresh produce section and then move on to the other areas. If you are on a budget, this strategy will ensure that you get your five a day before the budget runs out. Talk to your grocer/produce manager about how to pick out and prepare produce. • Never shop when you’re hungry. This is when you will be most tempted to make poor food choices and spend extra money. • Involve your kids; let them pick a piece of fruit as a treat. Surprisingly, wholesome nutritious foods are no more expensive than processed snack foods. In fact, a bag of potato chips or soda pop usually costs more than fresh fruit. • When shopping healthy, you must read the label. Look for the leastprocessed foods. These include foods with no trans fats, foods with low levels of saturated fats, and foods with high fiber content. 24

Eating Essentials—On our way

Week 4—Maintain a healthy weight Staying lean and working toward a healthy weight dramatically reduces your risk of many health problems. If your waist is at or above 40” for males, or 35” for females; or if you are at an unhealthy weight, you have a higher risk for the following conditions: early death, stroke, cardiovascular disease, heart attack, diabetes, colon cancer, kidney cancer, breast cancer, skin cancer, arthritis, gall stones, infertility, adult asthma, snoring, sleep apnea, cataracts and a lower quality of life. To find out if your weight is at a healthy range, use the following equation to figure out your body mass index (BMI): Weight in pounds ÷ height in inches ÷ height in inches x 705 = BMI (Divide your weight in pounds by your height in inches. Divide this number by your height in inches again. Now multiply by 705.) Example: Weight = 170 Height = 66 Weight: Height: Height Total

170 ÷ 66 ÷ 66 x 705 27.51



Less than 18.5






Above 30


Eating Essentials—On Essentials—On our our way way Eating


Now look at the chart below to see if you are at a healthy weight.


Eating Essentials—On our way

Lose weight slowly and in a healthy way—by eating better and being more active. Focus on the healthy habits you’re gaining rather than on the pounds you’re losing.

Eating Essentials—On our way


If you are not at a healthy weight, you can improve your immediate health and decrease your risk for disease by losing 5% to 10% of your weight. Try the following tips for losing weight or maintaining a healthy weight: • Replace high-calorie snacks with fruits and vegetables, which are high in fiber and low in calories. They keep you full and give you energy. • Set realistic goals. — Don’t try to lose more than two pounds a week. — Start by losing 5% to 10% of your body weight. Once you reach your goal, you can set another one. • Go slow and steady. Start by cutting 100 calories a day. Set small goals at first for physical activity. • Exercise more. Movement accounts for two-thirds of the calories you burn. Exercise is good for your body and mind. • Make an eating plan and track how you are doing by recording the type and amount of food you eat daily. • Stop or reduce the amount of calories you drink. Replace soda and juice with water. • Be wary of foods that contain lots of sugar. They can spike your blood sugar and make you feel sluggish. • Eat fewer highly processed foods. They can contain many empty calories. • Start a walking program. • For more great ideas check out

Week 5—Fat Fat makes food taste good, but our bodies also use it to store unused calories. We need fat for keeping our bodies functioning properly; it transports essential vitamins, maintains healthy skin and hair, insulates organs, aids in regulating body temperature, and promotes healthy cell function. But your total fat intake should be no more than 30% of your total calorie intake. One gram of fat provides nine calories, which is more than double the four calories that one gram of carbohydrates or protein provides. Replace bad fats with the good ones. Bad fats, such as saturated and trans fats, increase blood cholesterol levels. Saturated fats raise HDL (good) and LDL (bad) cholesterol levels. Saturated fats are found in animal fats, such as meat, seafood, whole-milk dairy products (cheese, butter, etc.) and poultry skin. Some saturated fats are found in plant products, such as coconut, coconut oil, palm oil and kernel oil. Try to limit the saturated fat in your diet. Trans fat is worse than saturated fat because it lowers the good HDL cholesterol levels and raises the bad LDL cholesterol levels. Trans fats are often found in highly processed and commercially prepared foods. Food manufacturers are required to list trans fats amounts on food labels. Look for this information below “saturated fat” on the label. Also, look for terms such as “hydrogenated” or “partially hydrogenated vegetable shortening” or “vegetable shortening” on the ingredients list. Aim to eliminate trans fats from your diet. Polyunsaturated and monounsaturated fats are called “good fats” because they can improve cholesterol levels. Unsaturated fats lower the LDL (bad) cholesterol and raise HDL (good) cholesterol. Avocados, canola oil, olive oil, olives, peanuts, peanut oil, sesame oil, pecans, almonds, cashews and peanut butter contain monounsaturated fats. Grain products, fish and seafood, soybeans, pumpkin seeds, sunflower seeds and walnuts contain polyunsaturated fats. Unsaturated fats should make up at least two-thirds of your total fat intake. All fats are high in calories, so pay attention to serving sizes when including good fats in your diet. Be healthy, have energy, feel great. Make a decision to reduce unhealthy fats and increase healthy fats in your diet. Then, make a plan and stick to it.


Eating Essentials—On our way

Week 6—Protein Protein is an essential building block for your body. It is in your hair, skin, bones and almost every body part and tissue. It is important for necessary chemical reactions and helps carry oxygen through your body. Amino acids are the building blocks of protein. Your body is able to store carbohydrates and fat, but not the amino acids that are needed in protein production. That is why consuming protein is essential to a healthy diet. There are two types of proteins found in foods: complete proteins and incomplete proteins. Complete proteins contain all the amino acids you need for building new proteins. Incomplete proteins are missing one or more of those amino acids. Animal products and meats tend to be a good source of complete proteins, but they can contain high amounts of saturated fats. Here are some things to know when choosing protein: Start with a lean cut of meat

• The leanest cuts of beef are round steak and roast; top loin; top sirloin and chuck shoulder; and arm roasts. • The leanest pork choices are pork loin, tenderloin, center loin and ham. • When choosing extra-lean ground beef, the label should say “at least 90% lean.” • Buy skinless chicken or take off the skin before cooking. • The leanest luncheon meats are lean turkey, roast beef and ham. Keep meat lean

Eating Essentials—On our way


• Trim off all visible fat before cooking. • Drain off fat that appears during cooking. • Try broiling, grilling, roasting, poaching or boiling meat, poultry, and fish rather than frying. • Limit or eliminate breading. Breading adds fat and calories and causes the food to soak up more fat while frying. • Make and choose foods without gravies and fat sauces.

Try different protein options

• Fish is a great option. Look for fish with omega-3 fatty acids, such as salmon, trout and herring. • Choose dry beans or peas as a main dish or part of a meal. ­— Chili with kidney, pinto and/or garbanzo beans — Stir-fried tofu — Split pea, lentil, minestrone or white bean soup — Baked beans — Rice and beans — Veggie burgers or garden burgers — Hummus on pita bread — Black or pinto bean enchiladas and burritos • Choose nuts as snacks, on salads, or in main dishes. — Add a few nuts on your low-fat ice cream. — Use pine nuts on sandwiches or in salads. — Add peanuts, cashews or slivered almonds to a vegetable stir-fry rather than meat. Always check food labels to be a more-informed consumer when choosing foods.


Eating Essentials—On our way

Eating Essentials­—On our way |


With Eating Essentials as a foundation, you have a healthy future ahead of you—one that contains healthier choices and an appreciation for the benefits of a better diet.

9504-WA / 12-06


| Eating Essentials­—On our way

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Eating Essentials  

Regence Vitality SM – Eating Essentials On our way to better nutrition It can be difficult to make healthy choices about food. If you are in...

Eating Essentials  

Regence Vitality SM – Eating Essentials On our way to better nutrition It can be difficult to make healthy choices about food. If you are in...