1. Eating Healthy:
Tools and Tips for the Busy
Professional
August 16,2011
Presented by:
Lindsay Baker, RD, LD
Outpatient Oncology Dietitian
Georgia Health Sciences Cancer Center

2. Objectives
 Increase awareness of healthier options when eating
out.
 Learn healthy breakfast and lunch ideas.
 Learn how to plan healthy meals/snacks ahead of time
when on the go or busy.
 Gain knowledge of what resources to use to find
nutrition information on menu items.
 Know how to reduce calories and fat when eating out.
 Become aware of healthy food staples to be
purchased at the store.

3. What are the Facts?
 Results from the 2007–2008 National Health
and Nutrition Examination Survey (NHANES)
showed that over two-thirds (68%) of U.S.
adults are overweight or obese
 BMI 25 – 29.9 – overweight
 BMI ≥ 30 – obese
 BMI ≥ 40 – morbidly obese
That was 3-4 years ago…
 Do you think those numbers have gotten better or worse?

4. What’s Reality?
 You are busy & on the go
 You need foods that are fast & convenient
 Fast food restaurants are not going to go away

5. You are in Luck!
There are ways to include fast & convenient
foods into your day!
And guess what?
They can be healthy too!

6. What Do You Need?
 A positive attitude
 Willingness to commit to your health
 A small, portable cooler & storage bags
 Support
 Knowledge
 A game plan
 Most importantly…A GOAL!

7. Did You Know?
Restaurant sales were estimated to be
$580 BILLION in 2010!
 How much did you contribute?

8. Friends with Ronald
McDonald?
– Big Mac, Large French Fries &
Large Coke
• 1,350 Calories, 54g Fat, 194g Carbs, 75mg Cholesterol, & 1410mg Sodium
– Chicken Strips (3 pc), Large French Fries & Large
Coke
• 1,210 Calories, 49g Fat, 172g Carbs, 50mg of Cholesterol, & 1380mg
Sodium
– Double Quarter Pounder & Cheese, Large French
Fries & Large Coke
• 1,550 Calories, 67g Fat, 189g of Carbs, 155mg Cholesterol, & 1750mg
Sodium

9.  Ranch Snack Wrap w/ Grilled
A Better Chicken
 270 Calories, 12g Fat, 25g Carbs,
Choice! 45mg Cholesterol, & 700mg Sodium
 Southwest Salad with Grilled
Chicken, w/o dressing
 290 Calories, 8g Fat, 28g Carbs,
70mg Cholesterol, & 650mg Sodium
 Caesar with Grilled Chicken,
w/o dressing
 190 Calories, 5g Fat,10g Carbs,
70mg Cholesterol, & 580mg Sodium

10. South of the Border?
 Fiesta Taco  Nachos Bell
Salad, w/salsa Grande
 775 calories, 45g of  770 calories, 42 g of
fat, 80g of Carbs, fat, 79g of Carbs,
65mg Cholesterol, 30mg Cholesterol, &
& 1480mg Sodium 1050 mg Sodium

11. Can You Believe It… This is Better…
 Italian Combo on  Smoked Turkey Breast on
Ciabatta Country Bread
 430 Calories
 980 Calories
 3 g Fat
 41g Fat
 66 g Carbs
 95 g Carbs
 30 mg Cholesterol
 145 mg Cholesterol
 1650 mg sodium
 2620 mg Sodium

12. You Get The Point
WHEN YOU ARE BUSY AND ON THE GO
AND DON’T HAVE THE OPTION TO EAT
AT HOME…
SMALL CHANGES CAN MAKE A
BIG DIFFERENCE!

13. Common Pitfalls
 Breakfast Meetings
 Lunch and Learns
 Vending machines
 Travel
 Lack of planning
 Food fundraisers
 Excessive hunger

14. Healthy Breakfast Ideas
 Plain instant oatmeal made w/low or non fat milk.
Add walnuts and fresh or dried fruit.
 Make a smoothie with low-fat milk, a banana, peanut
butter, and honey.
 Top a multi grain waffle with low-fat yogurt and fruit.
 Whole wheat tortilla with peanut butter and a
banana.
 Add ham or turkey and low-fat Swiss cheese to
toasted whole wheat English muffin.

15. What Should You Pack for Lunch?!

16. Healthy Lunches
 What should your lunch  Pile on the healthy toppings!
Use assorted greens,
include?
sprouts, sliced cucumbers,
 Lean/low fat protein paired onions, tomatoes.
with complex carbohydrates
 whole grains, beans, nuts, vegetables,
 Hummus is a GREAT
fruit alternative to mayonnaise.
 Sandwiches  Side items
 Use whole wheat breads,  Fresh fruit
pitas, or wraps  Vegetables (baby carrots,
 Choose lean fillings like sliced cherry tomatoes, cucumbers,
hardboiled eggs, tuna fish, side salad)
reduced fat (2%) cheese or  Low fat string cheese
lean meats (turkey, chicken).  Low fat yogurt
 Almonds, walnuts

17. Quick and Easy Lunch Ideas
 Black beans, brown rice and salsa, topped with low fat shredded
cheddar cheese
 Vegetable Quiche with fruit salad
 Whole-wheat tortilla wrap with hummus, lettuce, sliced tomatoes, feta
cheese and black olives, with fat-free yogurt and berries.
 A green salad with chunk light tuna, carrot strips, pepper slices, tomato
wedges, red beans, and dried cranberries topped with balsamic
vinaigrette.
 A peanut butter and banana sandwich on whole wheat bread; baby
carrots and low fat yogurt or glass of skim or 1% milk.
 Whole-wheat tortilla with sliced turkey, sliced low-fat mozzarella
cheese, red pepper strips, and lettuce, with fruit salad and baby carrots.
 Cereal with skim or 1% milk and a piece of fresh fruit.

18. Planning Tips
 Bring pre-packaged leftovers for  Keep portable lunch supplies at
lunch home.
 Put lunch together for the next day  wide-mouth thermos
while you’re making or after dinner  insulated lunch bag
when you’re already in the kitchen.  reusable containers
 Cook in bulk!  baggies, plastic utensils, napkins
 On the weekend, make a big pot of and straws
chili, soup, or rice and beans and  Bring a reusable water bottle to
freeze into individual portions that work to fill up throughout the day
are ready to take to work.
 Convenience foods
 Frozen meals paired with a side
salad, piece of fruit, or low fat yogurt
will provide enough calories to keep
you feeling full.
 Watch the sodium intake on these
meals. Lean Cuisine, Smart Ones,
and Healthy Choice tend to have the
lowest amounts.

19. Grocery List
Breakfast Lunch
 Whole grain bagels, breads, buns, pitas  Whole wheat bread, pita bread or
 Whole grain cereals, served cold or hot sandwich flats
 Plain Unflavored Oatmeal  Romaine lettuce
 Apples, berries, grapes, bananas  Tomatoes
 100% fruit or vegetable juice  Cucumber
 Tomatoes, peppers, mushrooms  Baby carrots
 Dried fruits and nuts  Bags of apples & oranges
 Skim or 1% milk  Light tuna in water
 Low-fat yogurt, cottage cheese or  Sliced ham or turkey
cheeses  Low fat sliced cheese
 Eggs  Hummus
 Peanut butter  Healthy frozen entrees
 Low sodium soups

20. If eating out is your only
option…..
BE
PREPARED!

21. Breakfast Tips
 Ask for your toast or English muffin dry and use
jam/jelly instead of margarine or butter.
 Choose an egg on dry toast instead of scrambled
eggs with sausage and hash browns.
 Choose whole wheat toast or English muffin over
biscuit.
 Ask for skim or 1% milk for cereal, to drink, or for
your coffee or tea.
 Grab a whole wheat bagel and cheese instead of a
donut or a regular fat muffin.

22. Lunch Tips
 Use low fat-fat free dressing
 Salads
 Sandwiches
 Decrease amount of fried foods
 Order a small size when you really “want” them
 Choose a small diet drink or WATER
 Rather than a large soda FULL of empty calories
 Many restaurants will reduce the price of your meal when you
order water.
 Cover your food when you are done
 Put your napkin or place your knife and fork entirely over your
plate when you feel comfortably full to signal the waiter

23. More Tips
 Replace French Fries with….
 Side Salad with Low Fat/Fat Free Dressing
 Baked Potato with salsa or broccoli and cheese
 Fruit (now offered at several fast food joints)
 Skip the Sour Cream on Mexican/Potato dishes
 Instead use Salsa or Chili
 Ask if they have a low fat version
 Choose a smaller, simpler hamburger
 Without all the bells and whistles
 a.k.a (Fat & Calories)
 Order a kids meal = Portion Control

24. Get Educated
 The nutritional content of some foods may surprise you!
 Check out your favorite restaurants nutritional facts
beforehand or when you get there
 If you can’t find it…ASK!
 Check the back of the tray covers for info
 Check out…
 www.CalorieKing.com
 Phone Apps
 Nutrition Facts
 Restaurant Nutrition
 Fast Food Calories
 Nutrition Menu - Calorie, Exercise, Weight & Water Tracking
 Most restaurants have a website, so there are no
excuses not to know what’s in your favorite foods!

25. Things  Make yourself a PRIORITY!
 Take care of yourself & the ones
to around you by making
healthy choices.
Remember  Don’t fall victim to excuses
 You have all the tools to succeed
 Hold yourself accountable
 Have a game plan every day
 Know your triggers!
 Avoid self sabotage!

26. Questions?