Healthy Eating : A LifestyleKevin Blume, RDN, LD, CSCS, NSCA-CPT, FMS

ObjectivesDiscuss the importance of healthy eating

Define the basics of healthy eating

Identify the key for healthy eating success

Identify a system for meal planning and preparation

Explain the importance of food logging

Create actionable steps to improve healthy eating

Why Eat Healthy?Results. Results. Results.Specifics:

Increased energy Efficient metabolism Better mood/attitudeImproved body compositionStable blood sugarSense of control

The Basics of Healthy EatingMinimally processed single-ingredient foods:

Fruits & vegetablesWhole grains LegumesLean meats or meat alternative, poultry, and

fishAdequate hydrationConsistent food intake throughout day

Smalls meals and snacks (2-4 hours apart)

Key to Success: Plan Ahead!Life is busy

Healthy eating takes planning and practice

BenefitsStress reliefAccountabilityConvenience

Meal Planning SystemStep 1: Assess your weekly scheduleStep 2: Identify time(s) for food prepStep 3: Identify times for eating Step 4: Select foods for meals and snacksStep 5: Make a grocery list based on Steps 1-

4Step 6: Shop for and purchase foodStep 7: Prepare foods for meals and snacks

Healthy Snack Ideas

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Healthy Meal Ideas

By failing to prepare, you are preparing to fail.Plan out how you are going to reach and not

exceed your calorie goal every day.When you cook, prepare many meals so you

can limit the amount of time spent in the kitchen.Ex. Cook only on Sunday and Wednesday.

Make Tupperware your best friend and portion out your calories appropriately in each container so you have each days meals prepared in advance.

Why Log Food?Creates awareness

Identifies quantity and quality of food intake Number of calories, carbohydrates, protein, fat Whole food or processed food Frequency of meals an snacks

Sets a baseline for improvementHelps your trainer or dietitian help you

We have to know what you do before we can help

You Get FREE Access!As a member of the 12 week challenge, you

get FREE access to one of the most comprehensive food databases and journaling systems in the world!

Dotfit.comThe new age of calorie and nutrition management

-Allows the ability to see exact calorie deficit.

-Increases awareness concerning the impact of high calorie foods.

-Eliminates the guess work of counting calories by hand.

Dotfit.comThe new age of calorie and nutrition management

-Develops a sound understanding of the caloric value of foods.

-Displays macronutrients to ensure optimal energy throughout the day.

-The ultimate tool for awareness and accountability.

ActivityCome up with 2 specific actions you will

commit to that will improve your diet

Discuss you commitments with a partner

Discuss commitments as a class

Tips for successStart day with a balanced breakfastInclude all 3 macronutrients with each mealGo green! Fiber and digestive health

25-37 grams of fiber per dayDrink plenty of water

70-100 ounces of fluid per dayWatch the sodiumAvoid trans fat at all costsUse Meal Replacement

SummaryPlan ahead to set yourself up for healthy

eating success

Log your food to create awareness and see where you can improve

Focus on both food quantity and quality to optimize your nutrition

ResourcesFor more information and comprehensive

nutrition services, checkout my website:

www.kevinblume.com