National Diabetes Prevention Program

9m ago
4 Views
0 Downloads
5.18 MB
105 Pages
Last View : 18d ago
Last Download : n/a
Upload by : Jerry Bolanos
Transcription

ParticipantNotebook For Months7-12

Welcome to the Post-Core PhaseWelcome to the Post-Core PhaseWelcome to the National Diabetes Prevention Program post-core phase.This part of the lifestyle intervention will give you the additional support andinformation you need to make long-term healthy lifestyle habits.Program GoalsIf you have reached your program weight loss and physical activity goals – great!These sessions will help you maintain and build on these goals.If you have not reached your goals, the post-core phase allows you to continue to workwith your Lifestyle Coach and other group members to find ways to lose weight andincrease your physical activity.Guidelines to Help You Maintain Your WeightIt is recommended that you follow certain guidelines during the post-core phase: Make a promise to attend each monthly session Continue to self-monitor eating and activity Reach or maintain at least 150 minutes of physical activity every week Weigh yourself regularly Communicate with the Lifestyle Coach and group to ask any questions,identify barriers or problems, and offer solutionsResearch has shown that people who follow these guidelines are more likely tomaintain their weight loss over time.

Post-Core: Welcome to the Post-Core PhaseWhy Manage Your Weight?Using this worksheet, rank your top five reasons for wanting to lose or maintainweight. You may write in your own reasons at the bottom of the worksheet.Reasons I Want to Lose Weight (and Maintain Weight Loss)Ranking (1-5)I want to look in the mirror and feel OK.I want to look better to others.I want to be able to wear a smaller size.I want to be able to shop for clothes with less difficulty.I want to stop dwelling on how others view me.I want to be complimented on my appearance.I want to prevent physical illness and disease.I want to be comfortably active.I want to live longer.I want to have more energy.I want to be fit.I want to wake up in the morning and feel healthier.I want to like myself more.I want to feel more in charge of my life.I want to feel as if I’ve accomplished something important.I want to feel self-confident.I want to stop saying negative things to myself.I want to feel happier in social situations.I want to do more and different kinds of activities.I want my family to be proud of me.I want to be able to be more assertive.I want to eat with others and feel comfortable.I want to stop being nagged about my weight.Another reason:Another reason:Another reason:National Diabetes Prevention Program2Updated 5/2011

Post-Core: Welcome to the Post-Core PhaseKeeping Track More AccuratelyEven though you have been tracking your eating and physical activity since thebeginning of the lifestyle intervention, the post-core phase is a great time to revisitand improve your practice.How well do you think your Food and Activity Tracker records reflect your dailyfood intake?A. I think I record somewhat more food than I really eat.B.I think that my records are pretty accurate.C.I think that my records miss a little of the food I eat (100-300 calories/day).D. I think my records miss a lot of the food I eat (more than 300 calories/day).Underestimating means that you don’t have all theinformation you need to make decisions about what to eat.Having an accurate idea of what you are eating allows you toplan for your meals, snacks, and even the occasional treat.Greater accuracy will help you know just what you areeating, what you can eat, and how you can maintain yourhealthy weight.National Diabetes Prevention Program3Updated 5/2011

Post-Core: Welcome to the Post-Core PhaseMake the Food and Activity Tracker Work for YouHow to make the Food and Activity Tracker work for you Don’t buy into the idea that eating high-calorie foods once in a while isa character flaw. Look up portion sizes and measure all the foods you eat until you arecertain you can correctly determine portion size on your own. Always keep your Food and Activity Tracker with youand immediately record what you eat and drink. Each time you write something down, take a momentto think back and make sure you haven’t forgotten towrite down a previous meal, beverage, or snack. Remember to add in sources of “hidden” calories (the oil used in cooking, mayonnaise on a sandwich,sugar in coffee, etc.). Other ideas:National Diabetes Prevention Program4Updated 5/2011

Post-Core: Welcome to the Post-Core PhaseGive Yourself CreditAn important part of staying on track is your ability to recognize the progress youhave made over the course of this lifestyle intervention.In the space below, list three positive changes you have made during the NationalDiabetes Prevention Program that have helped you manage your weight and improveyour health.1.2.3.National Diabetes Prevention Program5Updated 5/2011

Post-Core: Fats – Saturated, Unsaturated,and Trans FatWhat is Fat?Our body needs us to consume fat in order to work properly. Fat comes from avariety of food groups, particularly the milk, meat, and oils food groups. It can alsobe found in many fried foods, baked goods, and pre-packaged foods.Fat is a major source of energy and helps your body absorb vitamins. It is alsoimportant for proper growth, and for keeping you healthy. A completely fat-freediet would not be healthy, yet it is important that fat be consumed in moderation.It is important to keep in mind that fat has the most calories compared to any othernutrient. Controlling fat intake is one of the most important steps in losing ormaintaining weight and preventing or delaying type 2 diabetes.How does fat affect my health?Since our bodies only need a certain amount of fat each day, any extra thatis consumed is stored in fat tissue, and contributes to weight gain. Fat also affectsour hearts, but the effect depends on which kind of fat you are eating.What are the different types of fat, and which are healthy?There are 4 main types of fat:1. Monounsaturated fatHEALTHY fats2. Polyunsaturated fat3. Saturated fat4. Trans fatUNHEALTHY fatsThe goal is to try to choose moreof the healthier fats, eat fewerunhealthy fats, and stay withinyour fat gram goal.

Post-Core: Fats – Saturated, Unsaturated, and Trans FatHealthy Fats: Omega-3, Monounsaturated, andPolyunsaturatedOmega-3 fatty acids are an especially heart healthy fat and can help withlowering high triglyceride values in your blood. Omega-3 fats can befound in: Fish: salmon, mackerel, herring, sardines, albacore tuna, andrainbow trout Tofu and other soybean products Walnuts Flaxseed and flaxseed oil Canola oilMonounsaturated and polyunsaturated fat are considered “hearthealthy” and can help with improving cholesterol when used in place ofunhealthy fats. Some sources of these fats include: Avocado Nuts and seeds: almonds, cashews, pecans, peanuts, pine nuts,pumpkin or sunflower seeds Olive oil and olives Oils: vegetable oils (such as sunflower, safflower, corn,soybean, and cottonseed) Peanut butter Sesame seedsSource: American Diabetes AssociationNational Diabetes Prevention Program2Updated 5/2011

Post-Core: Fats – Saturated, Unsaturated, and Trans FatFats to Avoid: Saturated and Trans FatSaturated Fats are mainly found in foods that come from animals (such asmeat and dairy), but they can also be found in most fried foods and somepre-packaged foods. Saturated fats are unhealthy because they increaseLDL (“bad” cholesterol) levels in your body and increase your risk forheart disease. Many saturated fats are “solid” fats that you can see, suchas the fat in meat. Other sources of saturated fats include: High-fat cheeses High-fat cuts of meat Whole-fat milk and cream Butter Ice cream and ice cream products Palm and coconut oilsTrans fat is simply liquid oils turned into solid fats during foodprocessing. There is also a small amount of trans fat that occurs naturallyin some meat and dairy products, but those found in processed foodstend to be the most harmful to your health.Trans fats serve up a double whammy to your cholesterol, by increasingLDL (“bad” cholesterol) and decreasing HDL (“healthy” cholesterol).In order to avoid trans fat, look on nutrition labels for ingredients such as“partially hydrogenated” oils or shortening. In addition, look for transfat in the nutritional information in products such as commercially bakedcookies, crackers, and pies, and in fried foods.National Diabetes Prevention Program3Updated 5/2011

Post-Core: Fats – Saturated, Unsaturated, and Trans FatIdentifying Healthier AlternativesFoods High in Saturated FatHealthier AlternativesInstead of Butter, lard, shortening,coconut, coconut oil, palm oilUse Margarine (look for 0 grams of trans faton label), vegetable oil spread, olive oil,canola oil, corn oil, cooking sprayWhole milk, 2% milk,half & half, creamSkim, 1%, fat-free half & halfRed meat, ground beef,sausage, bacon, organ meats(such as liver, kidney)White meat chicken, turkey, pork chopwith fat trimmed, ground beef sirloin,fish, soy products, nuts/seeds or beansPoultry skin, visible meat fatSkinless and trimmed meatsFried or pan fried foodsDeli meats like bologna,pepperoni, salamiGrilled, baked, roasted, steamed,broiled, boiledDeli ham, turkey, chicken breast orextra lean roast beefWhole eggs or egg yolksEgg substitute or egg whitesIce creamFrozen yogurt, sherbet,low-fat ice creamCheese, cottage cheese, sourcream, cream cheese, whippedcreamFat-free or reduced fat versionChocolates, pies, doughnuts,brownies, buttered popcornSugar-free pudding made with 1% orskim milk, vanilla wafers, animalcrackers, low- fat microwave popcornNational Diabetes Prevention Program4Updated 5/2011

Post-Core: Fats – Saturated, Unsaturated, and Trans FatAdditional Tips for Choosing the Best Types of FatLimit the amount of fat you eat, but don’t try to cut it out completely. Focus onreducing foods high in saturated fat, trans fat, and cholesterol. Always remember tostay within your fat gram goal.Here are a few more tips for choosing the best types of fat: Choose leaner cuts of meat that do not have much visible fat. Leanercuts include round cuts and sirloin cuts. Trim visible fat off meatsbefore eating. Sauté with olive oil or canola oil instead of butter. Use olive oil in salad dressings and marinades. Use canola oil when baking. When re-heating soups or stews, skim the solid fats from the top beforeheating. Sprinkle slivered nuts or sunflower seeds on salads instead of baconbits. Snack on a small handful of nuts rather than potato chips or processedcrackers. Try peanut butter or other nut-butter spreads (which do not containtrans fat) on celery, bananas, or low-fat crackers. Add slices of avocado rather than cheese to your sandwich. Prepare fish such as salmon or mackerel instead of meat one or twotimes a week.National Diabetes Prevention Program5Updated 5/2011

Post-Core: Food Preparation and RecipeModificationHealthy Cooking QuizLet’s do a simple quiz to test our knowledge on some cooking basics.1. You double all recipes by measuring twice the amount of ingredients. a. True b. False2. To reduce total calories in baked goods, how much sugar can youcut out of the recipe? a. One-third to one-half b. None - you cannot omit sugar and maintain quality c. You can omit all of the sugar3. Which of the following healthy substitutes are effectivein baked goods? a. Replace canola oil for butter or shortening b. Replace nonfat margarine for regular margarine c. Replace nonfat sour cream for regular sour cream d. Replace two egg whites for one whole egg e. All of the above

Post-Core: Food Preparation and Recipe Modification4. Which of these cooking methods adds little or no fat to the foodsyou cook? a. Broiling b. Poaching c. Steaming d. Roasting e. All of the above5. Which of these foods cooks poorly on a grill? a. Eggplant b. Peaches c. Onions d. Peppers e. None of the above6. Which statement is true about using herbs to enhance your meals? a. You can substitute dried herbs for fresh herbsin equal amounts b. Dried herbs retain their flavor and aroma for several years c. Don’t crush dried or fresh herbs d. Add fresh herbs toward the end of cooking e. All of the aboveNational Diabetes Prevention Program2Updated 5/2011

Post-Core: Food Preparation and Recipe ModificationFive Ways to Make Recipes Healthier1. Reduce the amount of fat and sugarWith most recipes, you can reduce the amount of fat and sugar withoutlosing the flavor. Cutting fat and sugar is an easy way to cut calories. Fat – use half the butter, shortening, or oil and replace the other halfwith unsweetened applesauce, mashed banana, or prune puree. Sugar – reduce the amount of sugar by one-third to one-half. Whenyou use less sugar, add spices such as cinnamon, cloves, allspice, andnutmeg or flavorings such as vanilla extract or almond flavoringto enhance the sweetness of the food. Cheese – if a recipe calls for 1 cup shredded cheese, use ½ cup instead.2. Make a healthy substitutionsHealthy substitutions not only reduce the amount of fat and sugar, theycan also boost the fiber content. Use whole wheat pasta instead of white pasta. Try using some whole wheat flour in baked goods. Whole wheat pastryflour works well in quick breads. Choose a lower-fat meat, such as ground turkey instead of ground beef.3. Leave out an ingredientIn some recipes, you can leave out an ingredient altogether, such as items youadd for appearance (frosting, coconut, or nuts). Condiments such as olives,butter, mayonnaise, syrup, and jelly can easily be left out as well.4. Change the method of cookingHealthy cooking techniques such as braising, broiling, grilling, or steamingcan capture the flavor without adding extra calories. Instead of frying in oil or butter, try baking, broiling, or poaching. If the directions say to baste in oil or drippings, use wine, fruit juice,vegetable juice, or fat-free vegetable broth instead. Use non-stick pans to reduce the amount of oil needed for cooking.5. Change the portion sizeNo matter how much you reduce, switch, or omit ingredients, some recipesmay still be too high in sugar and fat. In these cases, reduce the portion sizeyou eat, and add healthful choices to your meal such as steamed vegetablesor fruit for dessert.National Diabetes Prevention Program3Updated 5/2011

Post-Core: Food Preparation and Recipe ModificationBuild a Better Recipe: Ingredient SubstitutionsInstead of Regular ground beefor pork sausageRegular cheeseSour creamMargarine, oil orbutterChocolatePork or bacon fatto season foodsCream-based soupEvaporated milkWhole eggRegular mayonnaiseor salad dressingWhole milk orheavy creamUse Ground turkey breast (breast meat only, lean,no skin)Fat-free or low-fat cheese (less than 2 grams of fatper ounce)Low-fat or nonfat sour cream, or plain, nonfatyogurt (except for in baked goods – don’t usenonfat sour cream, it makes it too watery)Low-fat or fat-free margarine or vegetable oil spray;use nonstick pansCocoa powder plus a small amount of low-fatmargarine (see cocoa powder box for guidelines)Small amount of trimmed pork loin chop, extra leantrimmed ham, or turkey hamFat-free milk-based soups, mashed potato flakes,pureed carrots, or tofu for thickening agentsEvaporated skim milk2 egg whites, ¼ cup egg substituteNonfat or low-fat mayonnaise or salad dressing,plain nonfat or low-fat yogurtSkim, 1%, or canned skim milkTips for baked goods:Don’t: Use oil instead of butter Use diet, whipped, or tub margarine instead of regular butterInstead: Try cutting the amount of margarine/butter by a third or a half Replace the margarine/butter with the same amountof unsweetened applesauce, pureed prunes, or mashed bananaRemember that these recipes may still be high in calories, so eat in moderation.National Diabetes Prevention Program4Updated 5/2011

Post-Core: Food Preparation and Recipe ModificationHow to Select a Cookbook1. Determine what type of cookbook you needThere are many low-calorie, low-fat cookbooks available. Considerwhat you are looking for: Meals on the go Quick and easy Nutritional information Themed, such as holiday, entertaining, or ethnic fare2. Review your optionsNext, turn a critical eye to the health specifics of the cookbook. Look forthese elements: Well-known author or organization: Is the cookbook written,co-authored, or endorsed by established health care societies,organizations, or nutrition professionals? General information on nutrition and healthy eating: Does the cookbookdevote several pages or a chapter to nutritional goals and principlesof healthy eating? Is the information well-organized andeasy to understand? Nutritional analysis: Does the cookbook provide nutrient informationper serving, such as calories, fat, carbohydrates, protein, sodium,and fiber? Do the recipes follow healthy eating guidelines? Healthy ingredients: Do the recipes emphasize plant foods (grains,vegetables, fruit, legumes) and lean meats and proteins? Are a varietyof healthy foods used? Practical advice: Does the cookbook provide practical advice and helpfultips on such things as changing your dietary habits, selecting healthyfoods, planning menus and reading food labels? Other helpful features include: simple, clear instructions; a glossaryand index; photographs or pictures of the prepared foods andcooking techniques.National Diabetes Prevention Program5Updated 5/2011

Post-Core: Food Preparation and Recipe Modification3. Let your favorite choices lead the wayOnce you have boiled down your choices to a manageable number,think about your own personal favorites: Match your ability and goals: Is the amount of time required and levelof skill of the recipes right for you? Price: What is your price range? Appeal to your tastes: As you look through the cookbook, make surethe recipes include ingredients that you enjoy or are willing to try. Pick the right style and format: Do you want as many recipes as possiblepacked into one cookbook, or would you prefer a smaller, more focusededition? Do you like hardcover, soft cover, or spiral-bound? Is thefont size large enough for you to easily read?National Diabetes Prevention Program6Updated 5/2011

Post-Core: Healthy Eating – Taking it OneMeal at a TimePlanning MealsWhen trying to lose weight, it is tempting to skip meals to save calories. This oftenbackfires, however, because the hunger that can lead to uncontrolled eatingwith larger portions and food with higher fat and calorie content. Many times,the end result is that a person eats more fat and calories than they would havewith regular meals.In addition, your body needs a certain amount of calories and nutrients each dayin order to work properly. Skipping meals may actually work against the body’snormal metabolic processes and lead to weight gain.The best approach to meals is to eat 4-5 smaller meals (breakfast, lunch, dinner,and 1 or 2 snacks) throughout the day that include a variety of healthy, low-fat,and low-calorie foods.When planning meals, focus on reducing fats and simple sugars (refined sugarssuch as those found in sweets).Remember that fat contains more than twice the calories as there are in the sameamount of sugar, starch, or protein, and somewhat more than A gram is a unit of weight. A paper clip weighs about 1 gram.Alcohol7

Post-Core: Healthy Eating – Taking it One Meal at a TimeBuild a Better BreakfastDo you usually eat in the morning? If yes, what do you usually eat? When? Where? If no, what are your reasons?How does your morning eating pattern vary on weekends?Do you skip breakfast and overeat at night? If so, what food(s) could you eat less often at night?(include calories and fat grams) What food(s) could you start eating in the morning?(include calories and fat grams)Did you know ? Breakfast can take less than five minutes to make. People who eat breakfast tend to make healthier food choicesduring the day. Breakfast eaters tend to be in a better mood, have more energy,and do better on memory tasks. People who don’t eat breakfast tend to overeat during the day,especially at night. So the next morning, they are less hungry andless likely to eat breakfast. Vicious cycle!National Diabetes Prevention Program2Updated 5/2011

Post-Core: Healthy Eating – Taking it One Meal at a TimePlanning a Morning MealLow-fatProteinFruitCerealBread orOatmealPancakesPotatoesLeftoversChoose skim or 1% milk or soymilk, nonfat or low-fat yogurt(either plain or sugar-free). Try nonfat or low-fat cottage cheeseor an egg (hard boiled, poached, or scrambled with cookingspray) or egg substitute.Choose fresh fruit, or frozen or canned fruits packed in wateror juice (not heavy syrup).Choose whole grain cereals that are low in sugar. Avoid“frosted” or sweetened cereals, granolas, and cereals with nuts.Try whole grain toast or an English muffin. Top with nonfatcream cheese, jam, jelly, or all-fruit spread. Make oatmeal andtop with fresh fruit or nonfat yogurt. Avoid croissants, biscuits,doughnuts, and most muffins.Top with a small amount of low-fat margarine or reduced-caloriesyrup, fresh fruit, or fruit purees like applesauce.Make your own home fries with pan spray instead of oil. Heata leftover baked potato in the microwave. Top with nonfatsour cream.Use the microwave to reheat leftovers from last night’s dinner.Grilled chicken, brown rice, whole wheat pasta, or lean beef canbe just as delicious at breakfast.Avoid these foods, or eat in smaller quantities: Bacon Sausage Sugar, honey, regular syrup Margarine, butter Whole or 2% milk, cream, regular sweetened yogurt Pastries, coffeecake, doughnutsNational Diabetes Prevention Program3Updated 5/2011

Post-Core: Healthy Eating – Taking it One Meal at a TimeMy Best BreakfastLook through your completed Food and Activity Trackers. Find some examples ofhealthy breakfasts. If you don’t have your Trackers, think back to what healthybreakfasts you have eaten in the past.How many calories and fat grams at breakfast are bestfor you? Calorie goal for breakfast: Fat gram goal for breakfast:Use the examples to build 3 “standard” breakfast menusfor yourself.Menu 1Menu 2Menu 3National Diabetes Prevention Program4Updated 5/2011

Post-Core: Healthy Eating – Taking it One Meal at a TimeBuild a Better Main MealFor the main meal, plan the food around lean protein and whole grains. Use littleto no fat during the preparation. Add plenty of vegetables.Low-fat proteinPastaRice,other grainsBread, tortillasPotatoesInclude low-fat cuts of meat, poultry or fish, cooked withoutfat. Serve beans or soy-based products, such as tofu,more often. Make an omelet and add fresh vegetables.Top spaghetti with a low-fat meat sauce and steamedvegetables. Make lasagna with low-fat cheese and a layer ofspinach or broccoli.Serve brown rice with stir-fried vegetables and lean chicken,pork, or tofu. Add rice to vegetable soup or chili.Experiment with whole grains like barley, couscous, wildrice, millet, quinoa, kasha, and bulgur.Make pita bread pizzas topped with vegetables and low-fatcheese. Fill tortillas with cooked chicken, steamedvegetables, rice, and salsa. Sandwiches can be a main meal,too (e.g., grilled chicken, hot turkey). So can breakfast foods(e.g., pancakes with low-fat spread, breakfast burrito witheggs, vegetables, and low-fat cheese).Top baked potatoes with steamed vegetables and nonfatsour cream. Make a delicious stew with lean beef andplenty of potatoes, carrots, and onions.Serve fruit as a side dish or for dessert. Slice several kinds of fresh or canned fruit (without syrup) intoan eye-catching bowl. As a topping, try a small amount of sherbet, sorbet, or low-fat, sugarfree yogurt.National Diabetes Prevention Program5Updated 5/2011

Post-Core: Healthy Eating – Taking it One Meal at a TimeMy Best Main MealLook through your completed Food and Activity Trackers. Find some examplesof healthy main meals. If you don’t have your Trackers, think back to whathealthy main meals you have eaten in the past.How many calories and fat grams at main meals are best for you? Calorie goal for main meal: Fat gram goal for main meal:Use the examples to build 3 “standard” main meal menus for yourself.Menu 1Menu 2Menu 3National Diabetes Prevention Program6Updated 5/2011

Post-Core: Healthy Eating – Taking it One Meal at a TimePlanning Better SnacksTo improve your snack choices, make a plan.A snack you eat oftenCalories/fat gramsper servingWhere and when youusually eat the snack1.2.3.4.5.For many people, unplanned snacks are often triggered by one or moreof the following. Check the triggers (cues) that apply to you: Being too hungry Being tired or overworked Feeling stressed, anxious, bored, or angry Seeing or smelling food, or seeing others eating Doing certain things or being in certain places(e.g., watching TV) Celebrating during holidays or at family gatherings Other:National Diabetes Prevention Program7Updated 5/2011

Post-Core: Healthy Eating – Taking it One Meal at a TimeSatisfying SnacksCrunch Snacks 1 serving fresh fruit (½ - 1 cup or 1 medium) Raw vegetables (½ - 1 cup or 1 medium) 6 animal crackers 1 sheet graham crackers35-80 calories, 0 g fatless than 50 calories, 0 g fat85 calories, 2 g fat65 calories, 2 g fatSalty Snacks 3 cups popcorn, microwave, light 4 large or 8 small pretzel twists 10 bite size baked tortilla chips 8 baked potato chips60 calories, 3 g fat55 calories, 0 g fat55 calories, ½ g fat85 calories, 1 g fatChewy Snacks 4 halves dried apricots ½ English muffin ½ Bagel40 calories, 0 g fat68 calories, 1 g fat75 calories, 1 g fatSweet Snacks ½ cup gelatin ½ cup sugar-free gelatin 2 8-inch pieces licorice 10 gumdrops or gummy bears 5 vanilla wafers 3 ginger snaps80 calories, 0 g fat8 calories, 0 g fat80 calories, 0 g fat85 calories, 0 g fat90 calories, 5 g fat90 calories, 3 g fatChocolate Snacks ½ cup fat-free chocolate pudding 1 fudge popsicle Chocolate nonfat milk100 calories, 0 g fat60 calories, 1 g fat75 calories, 0 g fatSmooth or Frozen Snacks ½ cup applesauce, unsweetened 6 oz nonfat sugar-free yogurt 1 frozen fruit juice bar ½ cup nonfat frozen yogurt 1 2oz. popsicle50 calories, 0 g fat70 calories, 0 g fat70 calories, 0 g fat95 calories, 0 g fat45 calories, 0 g fatNational Diabetes Prevention Program8Updated 5/2011

Post-Core: Healthy Eating – Taking it One Meal at a TimeMy Best SnacksLook through your completed Food and Activity Trackers. Find some examplesof healthy snacks. If you don’t have your Trackers, think back to what healthysnacks you have eaten in the past.How many calories and fat grams for snacks are best for you? Calorie goal for snacks: Fat gram goal for snacks:Use the examples and the “Satisfying Snacks” list on the previouspage to build 7 “standard” snacks for yourself.1.2.3.4.5.6.7.National Diabetes Prevention Program9Updated 5/2011

Post-Core: Healthy Eating with Varietyand BalanceFruits and Vegetables: An Important Part of Your DietOne of the best ways to ensure that you are eating a well-balanced diet that willhelp you lose or maintain your weight is to base your meals on MyPlate.MyPlate recommends that you make half of each meal fruits and vegetables.There are a lot of different types of fruit. Have you tried all of rriesDatesFigsGrapesGrapefruitHoneydew melonKiwisLemonsLimesMandarin PineapplePlumsPomegranatesRaisinsRaspberriesStar fruitsStrawberriesTangerinesWatermelonThere are also a wide variety of vegetablesAlfalfa sproutsArtichokesAsparagusBamboo shootsBean sproutsBeansBeetsBok erCeleryCornCucumbersEggplantGreen onionsGreens (Collard,Chard, Kale, Mustard)JicamaKohlrabiLeeksMushroomsOkraOnions (red, white,yellow)RadishesPeapodsGreen peasBell peppersJalapenopeppersPotatoesRutabagasSalad cchini,Dumpling,Patty Pan,Acorn)SweetpotatoesTurnipsWaterchestnutsYams

Post-Core: Healthy Eating with Variety and BalanceShopping for Fruits and VegetablesFruits and vegetables provide vitamins, minerals, and fiber that your body needs tostay healthy. They can make for a great snack or be an important part of a wellbalanced meal.Tips on Shopping for Fresh Produce: Buy only what you need and will use within a few days (although someitems, such as apples and potatoes, can be stored at home for several weeks). Fruits and vegetables that are in season are usually the least expensive andbest quality. Examine each item individually looking for bruises, blemishes, or decay. Look for bright color. Older items may appear darkened or brown in color. Lightly press on items looking for firmness.FreshWhen possible, it is best to buy local,fresh produce.Most canned food retains most of itsvitamins and minerals.CannedSome canned foods are high in sodium;try to buy those without added salt.Frozen fruits and vegetables tend to retainmost of their nutritional qualities.FrozenTry to avoid choices that add cheese sauces,butter topping, sugar, or other addedingredients.National Diabetes Prevention Program2Updated 5/2011

Post-Core: Healthy Eating with Variety and BalanceAdd Fruits & Vegetables to Every Meal and SnackFACT: Only 10% of foods consumedat breakfast are fruits, vegetables,or 100% juice.ACTION: Add a serving offruit with breakfast, someraw vegetables to lunch,and a salad to dinner.FACT: Americans are four timesmore likely to pick a processedsnack than a fruit or vegetable.ACTION: Select fruits andvegetables for a snack full ofvitamins, nutrients, andgood taste.Try these tips for adding more fruits and vegetables to your day: Make fruit and vegetables visible in your home. Microwave vegetables to serve with dinner; when grilling out,add vegetables and fruit. Grab an apple, banana, pear, or other piece of portable fruit to eat on

Why Manage Your Weight? Using this worksheet, rank your top five reasons for wanting to lose or maintain weight. You may write in your own reasons at the bottom of the worksheet. Reasons I Want to Lose Weight (and Maintain Weight Loss) Ranking (1 5) I want to look in