What yo u need to k now a b o u t
Healthy Eating
H
ealthy eating is a diet that provides
your body with the things it needs for
fuel, to support life, and for growth.
The U.S. Dietary Guidelines describe a
healthy diet as one that:
• Emphasizes fruits, vegetables, whole grains
• Includes fat-free or low-fat milk and milk
products like yogurt and cheese
• Includes a variety of protein from lean meats,
poultry, fish, beans, eggs and nuts
• Includes plant oils and fats like olive oil,
canola oil, peanut oil, nuts, avocado or seeds
• Is low in solid saturated animal fats, manmade trans fats, and cholesterol
• Is low in salt and added sodium
• Is low in added and refined sugars
Eating for Health
Improving your eating habits
can help prevent and control
heart disease, type 2 diabetes,
high blood pressure, obesity,
and some types of cancer.
Healthy Eating
Healthy eating focuses on:
• Balancing calories to maintain your weight or
help you to lose weight
• Choosing nutrient-dense foods
• The pattern of all your food and beverage
choices over time
A healthy diet meets your nutrient needs.
Nutrients are essential for life. There are six
types of nutrients your body needs: carbohydrates, protein, fats, vitamins, minerals and
water. The best way to get those nutrients is
through food.
Calories
Carbohydrates, proteins, and fats provide
calories. A calorie is a way to measure the energy
from food.
A health coach can help you
meet your healthy lifestyle goals
Call an IEBP Professional
Health Coach at 888-818-2822
Carbohydrates 4 calories per gram
Proteins 4 calories per gram
Fats 9 calories per gram
Carbohydrates
A sugar called glucose is the building
block of carbohydrates. Carbohydrates
are the preferred fuel or energy source
for your body. There are three different
types of carbohydrates: sugar, starch, and
fiber. Carbohydrates provide vitamins B,
C, D, and E, and important minerals like
calcium, iron and zinc.
• Sugars
Natural sugars from milk, yogurt and
fruit; and added sugars from table
sugar, honey, and syrup.
• Starch
Grains from bread, cereal, rice, pasta,
crackers, and tortillas.
Starchy Vegetables such as white or
sweet potatoes, corn, green peas, and
legumes.
Non Starchy Vegetables
such as broccoli, leafy
greens, cucumbers,
and squash.
• Fiber
Non-digestible carbohydrates found in
plants. Fiber does not provide calories.
There are two basic types of fiber:
Soluble Fiber attracts water and forms
a gel. This type of fiber slows down
the digestion of food so it stays in your
stomach longer making you feel full.
Soluble fiber can help with blood sugar
control and can help lower bad LDL
cholesterol. The best sources of soluble
fiber are oats, oatmeal, legumes,
berries, nuts, and vegetables.
Insoluble Fiber works in your gut or
large intestine. Insoluble fiber provides
bulk to your stool and helps prevent
constipation. The best sources are
whole wheat, whole grains, bran,
barley, popcorn, seeds, nuts, fruits, and
vegetables.
Disclaimer: This material is for informational purposes only, and should not be used to
replace professional medical advice. Always consult your physician before beginning
a new treatment, diet, or fitness program. This information should not be considered
complete, nor should it be relied on in diagnosing or treating a medical condition.
Nutrients that Do Not
Provide Calories
Vitamins
Thirteen vitamins are necessary for
your body to function. The best way to
get vitamins is to eat a diet that is rich
in fruits, vegetables of all colors, whole
grains, plant based proteins, lean
meats, and plant based oils and fats.
The two categories of vitamins are:
Healthy Eating
Not all carbohydrates are created equal. Choose
carbohydrates that are whole, minimally
processed or refined, and provide fiber, vitamins
and minerals. Look for the words whole wheat
or whole grains when choosing breads, cereals,
pasta, crackers and rice. Choose whole fruit over
fruit juice. Limit or eliminate carbohydrates that
are mainly added sugars or are highly processed
and contain very little or no fiber.
Water Soluble Vitamins: Vitamin B1
(thiamin), B2 (riboflavin), B3 (niacin),
Pantothenic Acid, Biotin, B6, B12,
Folate, and Vitamin C.
Fat Soluble Vitamins: Vitamins A,
D, E, and K. Your body stores these
vitamins. You can build up an excessive level that can cause problems.
Be careful not to take more than the
recommended daily amount.
Minerals
Your body needs 22 essential
minerals in small amounts to keep
you healthy. They are involved in
bone formation, energy production,
your immune system, and nerve
and muscle function. The most well
known minerals are calcium, iron,
zinc, sodium, and potassium.
To learn more about
the function of vitamins
and minerals, the best
food sources, and daily
requirements, visit:
ods.od.nih.gov/factsheets/
list-VitaminsMinerals
Water
The most abundant nutrient in your
body. Water makes up 70-75% of
your total body weight. Water is
involved in every function in the body
and humans cannot survive very long
without water. Water comes from a
variety of sources including beverages, but also from foods, especially
fruits and vegetables.
• Monounsaturated Fat
Found in avocado, nuts, seeds, peanuts,
peanut butter, and oils like olive, canola,
peanut, sunflower, and safflower.
Monounsaturated fats can help lower
total cholesterol.
• Polyunsaturated Fat
Found in oils like soybean oil, corn
oil, and peanut oil; in walnuts and
ground flaxseeds; and in fatty fishes like
salmon, sardines, herring, and tuna.
The fat in fish can help lower triglycerides, slow the buildup of plaque in
the arteries, and decrease the risk of
abnormal heart rate.
• Trans Fat
Proteins
Protein is used for repairing and maintaining all
the cells and organs in your body. Proteins are
also necessary for building hormones, enzymes,
red blood cells, and your immune system.
Except for water, proteins are the most abundant substance in your body. Proteins provide
vitamins like B6, B12, A, D, E, and minerals like
calcium, iron, and zinc.
This man-made fat “transforms” oils
to make them into a solid fat. Trans
fat can make your LDL cholesterol go
up and your healthy HDL cholesterol
go down. Trans fats are found in fast
foods, baked goods like cakes, pies,
biscuits, crackers and frozen pizza. Read
the ingredient list on a food label for
“partially hydrogenated oil” even if the
label states zero trans fats.
The best food sources of protein are beef, pork,
chicken, turkey fish, seafood, eggs, dairy products, and plant based protein like legumes, dried
bean and peas, lentils, soy products, and peanut
butter.
Fats
Our body needs a small amount of dietary fats
and oils. Fats are essential for many functions in
your body, including:
• Keeping your skin and hair healthy
• Helping with body temperature regulation
• Absorbing fat soluble vitamins A, D, E, K
• Providing essential fatty acids (linoleic
and linolenic) which are needed for brain
development, blood clotting, and controlling
inflammation
• Providing a back up energy source if carbohydrates are not available
• Protecting major organs by forming a thin
layer of body fat to cushion them
There are four types of dietary fats:
• Saturated Fat
Found in meats, whole milk and 2% dairy
products, butter, coconut oil, and egg yolks.
Saturated fat can make LDL cholesterol go up.
Healthy Eating When Dining Out
• Plan ahead. Know before you go out to
eat. Call the restaurant, go to the restaurant website or other websites that offer
restaurant nutrition information.
• Take charge. Choose a restaurant that
has healthy options. Plan your order in
advance.
• Order first when eating in a group so
you are not influenced by other diners.
• Make specific requests. For example,
ask for the ‘to go box’ to be brought at
the beginning of the meal and box up
half of your order before you eat.
• Ask the server not to bring chips or
bread before the meal.
• Have a light vegetable or salad snack
before you eat out so you will not be
starving when you order.
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Healthy Eating
Helpful Website Resources
Dietary Guidelines for Americans
www.health.gov/
dietaryguidelines/2010.asp
U.S. Department of Health and
Human Services
www.healthfinder.gov
Nutrition Basics
www.cdc.gov/nutrition/everyone/basics
Make Your Calories Count Use the Nutrition Facts Label for
Healthy Weight Management
www.accessdata.fda.gov/videos/
CFSAN/HWM/hwmintro.cfm
Important Nutrients to Know
www.nia.nih.gov/health/publication/
whats-your-plate/important-nutrientsknow
What’s in Food
www.nutrition.gov/whats-food
Eating Healthier & Feeling Better
Using the Nutrition Facts Label
www.fda.gov/Food/ResourcesForYou/
Consumers/ucm266853.htm
myOptumHealth
myoptumhealth.com
Healthy Dining Finder
www.healthydiningfinder.com
Healthy Eating App for Mobile
Devices
www.fooducate.com
USDA
www.choosemyplate.gov
Nutrition Facts
Serving Size
Servings Per Containter
Use the Nutrition Facts
label to help you eat healthy
• Find information about
serving sizes
• Keep your calories within your
daily allowance
• Limit your consumption of:
• Sat urated fat s
• Tra ns fat s
• Sodi um
• Choose foods with more fiber
Other Healthy Eating Habits
• Have a regular eating pattern such as breakfast, lunch and dinner.
• Try to eat around the same time everyday
and when you are feeling physically hungry.
• Avoid frequent snacking when you are not
hungry which may not increase your metabolism and can contribute to weight gain from
extra calories.
Communication with Your
Healthcare Provider
It is important to keep your healthcare
provider updated with any changes or
concerns with your health.
• Following your healthcare provider’s
plan of care optimizes your health
outcome.
• It is important to ask your healthcare
provider about any dietary limits you
should consider when changing your
eating habits for example low sodium,
or low fat.
• Ask your healthcare provider if there are
specific recommended diets for chronic
disease like diabetes, hypertension, high
cholesterol, and Celiac disease.
• Talk with your pharmacist about any
potential food and drug interactions.
• If you are working with a professional
healthcare coach, share their suggestions with your healthcare provider.
• Try not to skip meals. Add snacks only if you
are hungry and cannot eat on schedule.
• Choose from a variety of foods within the
food groups.
• Try to eat balanced meals that include
carbohydrates, protein and fats. Use
ChooseMyPlate.gov as a guide.
• Slow down and enjoy your food. Enjoy the
sight, smell, taste, and texture of your food
choices.
• Avoid distracted eating such as eating at your
desk, in your car, in front of the TV, or while
on your phone.
• Make your meals an enjoyable experience.
Turn off your TV and electronic devices and
schedule regular family meals.
Reading Level 8.5 | Development Date 7/2014 | Page 3