Planning Healthy Eating Into Your Schedule Jillian Chaney

Planning Healthy Eating Into Your Schedule Jillian Chaney Graduate Student, Dietetic Intern USA Triathlon & USA Cycling Certified Coach

Constraints to healthy eating among young adults Ø Cross-sectional survey Ø College students aged 17 -24+ years Ø Twin Cities Metro, Minneapolis Ø Key Findings Ø Time related to work, school, and family responsibilities primary constraint → 57. 9% Ø Would eat healthier if less busy → 44. 9% ØIntervention focused on: Ø Can find time to plan and ØTime management strategies prepare healthy meals → ØAchieving a healthy diet on a budget 57. 6% Source: Pelletier, J. E. , & Laska, M. N. (2012). Balancing Healthy Meals and Busy Lives: Associations between Work, School, and Family Responsibilities and Perceived Time Constraints among Young Adults. Journal of Nutrition Education and Behavior, 44(6), 481 -489 2

Factors influencing healthy choices 1 Taste 2 . Time 3 Total Cost 3

It’s not all grilled chicken, brown rice, and broccoli Ø Myth vs. Fact: Ø To eat healthy I have to eat bland foods with 1 Taste . minimal choice and variation Ø “Healthy eating” is not the elimination or inclusion of specific food groups only, rather balance of macro and micronutrients from real food sources Ø Eating out can be healthy by making informed choices Ø Tips Eating In: Ø Reduce butter and sugar by 1/3 to 1/2 from recipes Ø Use lower saturated fat options for salad dressings, dips, sauces (e. g. , substitute Greek yogurt for mayo or sour cream) Ø Season with basic spices → Italian seasoning, oregano, garlic, pepper, sea salt Ø Tips Eating Out: Ø Combo with a salad instead of fries; choose water or unsweetened tea instead of soda Ø Double the veggies and skip the extra starch Ø Share appetizers or dessert; take half of your meal home for tomorrow’s lunch 4

Eating healthy takes too much time Ø Myth vs. Fact: 2 Ø To eat healthy I have to know how to cook and Time spend hours doing it every week Ø According to the Bureau of Labor Statistics 2017 results, men and women spend 5. 5 and 5 hours, respectively, daily watching TV Ø Meal planning and prepping can be efficient and done using basic skills ØTips: ØTake 1 -2 hours each week and prepare meals for the whole week ØMake large batches and freeze for up to 6 months ØMulti-task while prepping listening to a podcast streaming Netflix ØMake it a family activity involving the The key is not to prioritize what’s on your schedule, but to kids schedule your priorities. ~Stephen Covey ØBuy pre-cut vegetables Source: American Time Use Survey Summary. (2018, June 28). Retrieved from https: //www. bls. gov/news. release/atus. nr 0. htm 5

Eating healthy busts the budget 3 Ø Myth vs. Fact: Ø Average meal at USC cost → $10 -15 Total Cost Ø Combo meal at a fast food restaurant → $4 -7 Ø Meals prepared at home → $4 -7 Ø Minus the excess calories, saturated fat, and sodium which can be 1. 5 to 2 times higher eating out Taco Chili Salad Wendy’s Homemade Calories 620 392 Fat (g) 28 15 Saturated fat (g) 10 4 Sodium (mg) 1, 760 388 ØTips: ØBuy in bulk and store in smaller containers ØGrains, nuts ØEat seasonally and buy local ØImperfect Produce affordable, fresh produce Sources: Hearst, M. , Harnack, L. , Bauer, K. , Earnest, A. , French, S. , & Michael Oakes, J. (2013). Nutritional quality at eight U. S. fast-food chains: 14 -year trends. American Journal of Preventive Medicine, 44(6), 589– 594. & https: //menu. wendys. com/en_US/product/taco-salad/ 6

Building a healthy plate Dietary Reference Intake: ØCarbohydrate → 45 -65% kcal/day Ø 50% whole grains ØLimit added sugars to no more than 10% ØProtein → 10 -35% kcal/day ØLean meats and seafood, legumes, low-fat dairy ØFat → 20 -35% calories/day Ø<10% saturated fat My Plate: Ø My. Plate, My. State ØConsume <2300 mg sodium/day Ø Connecting people with regionally grown foods Ø By market value, CA is the top agricultural-producing US state and a major producer of rice and beef Sources: California. (2018, October 02). Retrieved from https: //www. choosemyplate. gov/california & https: //www. eatrightpro. org/news-center/on-the-pulse-of-public-policy/from-the-hill/academyactively-involved-in-updated-nutrition-facts-label 7

Sample Recipes and Eating Out Options

Breakfast sample meals Breakfast Option Lox, avocado, egg toast Food Serving Size Calories Protein Carbs Fat Whole grain bagel Egg whites Small avocado Alaskan lox 1 1/3 (37 grams) 1 oz 2 5 0 4 2. 3 Total Grams Breakfast Option Macronutrient Ratios Total Calories Breakfast Option Food Overnight oats w/PB & chocolate Old fashioned rolled oats (uncooked) (make ahead night before, refrigerate, add PB in morning) Unsweetened soy milk 0% milkfat Fage Greek yogurt Chia seeds Raw cacao powder Raw honey Cacao nibs Organic Peanut butter Coffee w/cream Coffee Hazlenut coffee creamer Total Grams Breakfast Option Macronutrient Ratios Total Calories Breakfast Option 250 70 25 42 45 12 6 5 1 6 432 30 27. 8% 120 49 0 0 2. 4 0 51. 4 13. 3 47. 6% 27. 7% 205. 6 119. 7 Serving Size Calories Protein Carbs 1/4 cup 1/2 cup 1/4 cup 1 Tbsp 2 Tbsp 1 tsp 2 tsp 16 oz 2 Tbsp 75 40 32 60 40 20 40 66 10 70 2. 5 3. 5 6 3 2 0 0 2. 6 0 0 453 19. 6 17. 3% 78. 4 14 2 2. 2 5 6 5. 7 2 2. 3 2 10 Fat 1. 2 2 0 3 1 0 3 51. 2 18. 2 45. 2% 36. 2% 204. 8 163. 8 Sat. Fat Fiber Sugar Sodium (mg) 1 1. 5 0 0. 75 0. 5 7 0 0 2. 4 0 7 0 0 340 70 75 1. 5 305 3. 75 9. 4 7 791. 5 Sat. Fat Fiber Sugar Sodium (mg) 0. 2 0. 5 0 0 2 0. 7 0 0 2 2 0 5 2 0 0 1 0 0 0 1 2. 2 0 0 5. 4 0 0. 7 0 10 0 75 10. 6 0 0 13 0 60 3. 9 12 19. 3 158. 6 9

Breakfast sample meals (cont. ) Breakfast Option Oatmeal base Toppings Coffee w/cream Food Steel cut oats Chia seeds Unsweetened soy milk Vega Clean Protein Powder (or brand w/similar nutrients) Cinnamon Blackberries Raspberries 0% milkfat Fage Greek yogurt Coffee creamer Serving Size Calories Protein Carbs Food Yogurt overnight pudding w/fruit 2% Fage Greek yogurt Non-fat milk (make ahead night before and add fruit in the morning) Chia seeds Vanilla extract Raw honey Raspberries Blueberries Total Grams Breakfast Option Macronutrient Ratios Total Calories Breakfast Option Sat. Fat Fiber Sugar Sodium (mg) 170 20 40 7 1 3. 5 29 1. 7 2 3 1 2 0. 5 0. 2 0. 5 5 1. 7 2 0 0 1 0 0 75 1/2 scoop (~17 g) 1/4 tsp 1/4 cup 2 Tbsp 16 oz 2 Tbsp 65 4 17 16 16 10 70 12. 5 0. 1 0. 5 0. 4 2. 9 0 0 1. 5 1. 4 4 4 1. 1 2 10 1 0. 2 0 0 3 0 0 0 0. 5 0. 9 2 2 0 0. 5 0 2 1. 5 1. 1 0 10 175 0. 4 0. 5 0. 3 10. 6 0 60 428 27. 9 26. 1% 111. 6 1. 2 14. 1 16. 1 321. 8 Total Grams Breakfast Macronutrient Ratios Total Calories Breakfast Option Fat 1/4 cup 2 tsp 1/2 cup 56. 7 10. 5 53. 0% 22. 1% 226. 8 94. 5 Serving Size Calories Protein Carbs 7 oz 1/3 cup 1/8 cup 1/4 tsp 1/2 cup 150 30 120 8 20 32 31 20 3 6 0 0 0. 7 1 391 30. 7 31. 4% 122. 8 8 4. 3 10 0. 5 5. 7 7. 3 6. 9 Fat 4 0 6 0 0 0. 4 42. 7 10. 8 43. 7% 24. 9% 170. 8 97. 2 Sat. Fat Fiber Sugar Sodium (mg) 3 0 1 0 0 0 10 2 0 4 3. 8 8 4 0 0. 5 5. 4 2. 7 3. 5 65 43 0 0. 6 0. 7 4 19. 8 24. 1 109. 3 10

Lunch sample meals Lunch Food Veggie packed salad Clementine Total Grams Macronutrient Ratios Total Calories Lunch Romaine Lettuce Kale Baby spinach Hard boiled egg whites Grape tomatoes Mini peppers Peas Cucumber Quinoa (size is cooked) Balsamic vinegar salad dressing Fruit Serving Size Calories Protein Carbs 1 cup 1/2 cup 2 1/2 cup 1/4 cup 1/3 cup 2 Tbsp 2 8 16 3 50 25 16 52 4 73 100 70 0 1. 4 0. 4 10 0. 5 0. 7 3. 8 0. 2 2. 6 0 1. 2 417 20. 8 20. 0% 83. 2 1. 6 3 0. 5 0 5 3. 3 9 0. 9 13. 2 5 18 Fat 0. 1 0. 3 0. 1 0 0. 5 0 0 0 1. 2 9 0. 2 59. 5 11. 4 57. 1% 24. 6% 238 102. 6 Sat. Fat Fiber Sugar Sodium (mg) 0 0 0 0 0 1. 5 0 1 1. 2 0. 3 0 2 0. 7 3 0. 1 1. 4 0 2. 6 0. 8 0. 1 0 3 2 3 0. 4 0 4 14 4 13 11. 9 150 5 0 0 0. 5 6. 5 340 2 1. 5 12. 3 27. 9 532. 9 11

Lunch sample meals – eating out Lunch Option Turkey cranberry flatbread Panera chicken noodle soup Apple Food Flatbread sandwich Low-fat soup Small red delicious apple Serving Size Calories Protein Carbs 1 flatbread 310 11 34 1 cup 110 10 1 small 56 0. 3 21. 3 61. 6 Fat Sat. Fat Fiber Sugar Sodium (mg) 12 6 13 3 1 14. 6 0. 2 0 15. 2 7 3 7 480 2 1 930 2. 5 11 1 7. 5 19 1411 Total Grams Lunch Option Macronutrient Ratios 17. 9% 51. 8% 28. 7% Total Calories Lunch Option 476 85. 2 246. 4 136. 8 Lunch Option Food Trader Joe's Orange Chicken Broccoli Rice Total Grams Lunch Option Macronutrient Ratios Total Calories Lunch Option TJ's orange chicken Steamed broccoli crowns Thai jasmine rice Serving Size Calories Protein Carbs 1 cup 1/2 cup 320 15 106 21 1. 3 2 441 24. 3 22. 0% 97. 2 24 3 23 Fat 16 0. 2 0 50 16. 2 45. 4% 33. 1% 200 145. 8 Sat. Fat Fiber Sugar Sodium (mg) 3. 5 0 0 1 1. 2 0 6 0. 8 0 330 15 0 3. 5 2. 2 6. 8 345 12

Dinner sample meals Dinner Option Pork chop Whole grain Food Grilled lean boneless pork chop Quinoa (size is cooked) Roasted veggies (toss veggies in a ziploc bag w/oil and paprika, italian seasoning, salt, pepper, Mrs. Dash) Broccoli florets Sweet mini peppers Rainbow carrots Cherry tomatoes Zucchini Red onion Red potato EV olive oil Total Grams Dinner Option Macronutrient Ratios Total Calories Dinner Option Serving Size Calories Protein Carbs Fat Sat. Fat Fiber Sugar Sodium (mg) 4 oz 3/4 cup 170 167 24 6 0 34 8 3. 5 2. 5 0 0 3. 8 0 0 55 9. 8 1/2 cup 2 mini peppers 2 carrots 1 oz 1/4 medium 1/4 med 1/2 small 1 tsp 15 16 14 10 7 8 62 40 1. 3 0. 7 0. 4 0. 5 0. 2 1. 5 0 3 3. 2 1. 8 1 2 13. 5 0 0. 2 0 0. 1 0 0 4. 6 0 0 0 0. 7 1. 2 0. 7 0. 8 0. 4 0. 3 1 0 0. 8 2 2 1 0. 6 0. 8 1 0 15 0 16 0 3. 2 0. 8 8. 5 0 3. 2 9 8. 2 108. 3 509 35 61. 8 16. 4 27. 5% 48. 6% 29. 0% 140 247. 2 147. 6 13

Dinner sample meals (cont. ) Dinner Food Baked Salmon Wild caught Alaskan salmon Juice of small lemon Roasted Vegetables Chocolate "ice" cream Calories Protein Carbs 5 oz Fat 240 30 0 12 Sat. Fat Fiber Sugar Sodium (mg) 2 0 0 65 1/2 small 5 0. 1 1. 6 0. 1 0. 6 0. 2 Brussel sprouts 1/2 cup 28 2 2. 7 0. 2 0. 1 1. 5 1. 6 11. 5 Sweet potatoes 1/2 cup 81 1. 5 19 0 0. 1 2 3 32. 5 0 EV olive oil Rice Serving Size Brown rice (size is cooked) Banana based ice cream 2 Tsp 79 0 0 9. 2 1. 3 0 0 1/2 cup 124 2. 6 25. 8 1. 1 0. 2 1. 2 0. 6 0 1 serving 112 3 27 0 0 3 12 33 39. 2 76. 1 22. 6 3. 7 7. 8 142. 2 Total Grams Dinner Macronutrient Ratios 23. 4% 45. 5% 30. 4% Total Calories Dinner Option 669 156. 8 304. 4 203. 4 14

References �American Time Use Survey Summary. (2018, June 28). Retrieved from https: //www. bls. gov/news. release/atus. nr 0. htm �California. (2018, October 02). Retrieved from https: //www. choosemyplate. gov/california �Hearst, M. , Harnack, L. , Bauer, K. , Earnest, A. , French, S. , & Michael Oakes, J. (2013). Nutritional quality at eight U. S. fast-food chains: 14 -year trends. American Journal of Preventive Medicine, 44(6), 589– 594. https: //doi. org/10. 1016/j. amepre. 2013. 01. 028 �Munoz, N. , & Bernstein, M. (2019). Nutrition assessment: Clinical and research applications. Burlington, MA: Jones & Barlett Learning. �Pelletier, J. E. , & Laska, M. N. (2012). Balancing Healthy Meals and Busy Lives: Associations between Work, School, and Family Responsibilities and Perceived Time Constraints among Young Adults. Journal of Nutrition Education and Behavior, 44(6), 481 -489. doi: 10. 1016/j. jneb. 2012. 04. 001 �Retrieved from https: //www. eatrightpro. org/news-center/on-the-pulse-of-publicpolicy/from-the-hill/academy-actively-involved-in-updated-nutrition-facts-label �Retrieved from https: //menu. wendys. com/en_US/product/taco-salad/ 15