Tag Archives: handout

Eating Mindfully in 3 Steps

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Mindful eating is a great way to build healthy habits and a balanced relationship with food. To help make eating mindfully more appealing and accessible to your clients, I’ve created a brand new poster and handout set: A Guide to Mindful Eating.

Today, I’d like to preview the handout that comes with the poster. Take a look and let me know what you think!

Mindful Eating

People often follow food and diet rules that they believe will help them reach their health goals. These rules might be what to eat based on cave men or avoid a food group like carbohydrates. All of this can become overwhelming. Recently, a new buzzword has entered the diet world: mindful eating.

Mindful eating, also called intuitive eating, happens when people consume food while staying aware of their hunger and without passing judgement on the food or the act of eating. When practicing mindful eating, eaters listen to internal hunger and satiety cues. Sound nutrition information becomes a guideline for food choices, but food is selected based on hunger levels, nutritional needs, and existing illnesses or allergies.

Step 1: Recognize hunger cues and the feeling of satiety. Hunger can have both physical and psychological sensations. One may feel an emptiness or a hollow fee ling in the gut, restlessness, the inability to focus, irritability, or fatigue. Satiety should feel more comfortable than hunger. Satiety is the feeling of being full but it does not mean being stuffed from over eating or  trying to clean your plate.

Step 2: Put your food on a plate and sit down to eat. This will help you balance your meals, avoid over eating, and enjoy the flavor of your food. It helps you feel satiated and keeps you from eating on the run. It also helps you see how much you are eating instead of eating what food manufacturers and restaurants dictate for portions.

Step 3: Savor the flavor of your food. Think about the flavors in your meals and enjoy them. This will help you refocus after a busy day and enjoy your meals.

Mindful eating does take practice, but it’s actually an innate technique. Consider a newborn. When she is hungry, she sends a signal that it is time to eat (crying). When she is satiated, she will stop eating. Over time, we may lose this skill as external factors come into play. The “clean plate club,” eating with family at a set time, or various diet rules can all contribute to a loss of this skill. The good news is that people can return to mindful eating and take the focus away from food and external cues. This offers an opportunity to focus on a more joyful and healthy life. When people begin to listen to their bodies, eating becomes a form of self-care. It can restore food to its original function: a source of nourishment.

It’s time to get back to basics, ditch the rules, use sound nutrition as a guideline, and truly listen to what our bodies need. It’s time for mindful eating.

By Beth Rosen, MS, RD, CDN

Did you like it? Here’s a free copy of the printable mindful eating handout!

Mindful Eating

And here are some other great resources, just for you!

Mindful Eating PowerPoint Show - Nutrition Education Store

Mindful Eating PowerPoint Show

$49.00
Add to Cart
Mindful Eating Poster - Guide to Mindful Eating - Nutrition Education Store

Mindful Eating Poster - Guide to Mindful Eating

$22.75 $25.50
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Mediterranean Diet Poster 18x24 - Nutrition Education Store

Mediterranean Diet Poster 18x24

$22.75 $25.50
Add to Cart

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Display of the Month: Sodium Math

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Can you believe that it’s already time for a brand-new display of the month?

Before we get to the new stuff, let’s take a quick look back at the previous displays of the month. Are you caught up?

All right, let’s dive into this month’s display…

Low Sodium Choices

Your Materials:

The Activities:

September Sodium Math

The Details:

Mix and match your materials into a visually-appealing display.

For the Guess the Salt Content interactive activity, you’ll need to do a little research beforehand. Grab a couple of grocery store staples (including some sources of shockingly high sodium levels, like prepared meals or frozen foods) and write down how many milligrams of sodium are in each one. You can take pictures of them or bring their packages into your display area for a bonus visual.

When your participants arrive, hold up (or otherwise introduce) the first item and ask people to guess how much sodium is in a serving. How much sodium is in the package? Offer Change It Up Stickers and Change It Up Bookmarks as incentives for participation and/or correct answers and use the Mini Salt Shakers from the Salt Display Kit to illustrate how much sodium is in each food.

After discussing a couple items, ask how people feel about the salt content. Is it roughly what they thought? Surprisingly high? Finish the discussion, then demonstrate how to find sodium content on the Nutrition Facts label by using the Food Label Floor Sticker. How much sodium is in one serving of the sample food? How about in the whole container?

Sodium Math

For the Make a Low-Sodium Shopping List activity, begin by brainstorming typical foods on a shopping list. Then discuss which of those foods are high in sodium. How can people remember to check the label for certain foods, comparing different versions and selecting the option with the lowest sodium? Review a few strategies with the group, exploring the pros and cons of each one.

For the Presentations, grab your laptop and projector and set up either the Salt DVD or the Sodium Education PowerPoint Show. For the latter, introduce the handouts that come with the show first and answer any initial questions people may have. After the presentation, discuss the key points. What was surprising? Why?

And here are a few materials that may come in handy for this month’s display!

Sodium Salt Math Poster - Nutrition Education Store

Sodium Salt Math Poster

$22.75 $25.50
Add to Cart
Salt DVD - Salt Video - Salt and Sodium Education - Nutrition Education DVD - Nutrition Education Store

Salt DVD - Salt Video - Salt and Sodium Education - Nutrition Education DVD

$99.00 $99.00
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Sodium Math Tearpad - Nutrition Education Store

Sodium Math Tearpad

$42.00 $46.00
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Sodium Education PowerPoint Show and Handouts - DOWNLOAD - Nutrition Education Store

Sodium Education PowerPoint Show and Handouts - DOWNLOAD

$49.00
Add to Cart

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Free Nutrition Handout Program

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Could you use a few more nutrition education handouts in your repertoire? Are you looking for ways to help your clients learn how to cook healthfully? Would you like to take a fresh look at key health topics? If you answered “yes” to any of the questions above (and honestly, even if you didn’t), then you’ll love this post! Why? Because today we’re announcing the start of a new free nutrition handout program. For absolutely no cost, you can download 10 brand-new handouts and distribute them as you see fit!

The first 5 handouts cover key cooking lessons for healthful meal preparation. Sometimes the hardest thing about making lifestyle changes to improve health can be figuring out where to start. These handouts address that issue by offering fun and accessible ways to prepare healthful meals. The 5 free cooking handouts cover…

  • Brown Rice
  • Easy Grilled Dinner
  • Fresh Pasta Sauce
  • Oatmeal
  • Steamed Vegetables

Each handout divides the preparation process into 3 easy steps and offers a discussion about why these foods are good for health. Free Handout Header Of course, that’s not all! There are 5 other free handouts that you can download in the same program. The first of the remaining nutrition handouts is all about MyPlate. It covers all 5 food groups, as well as the reasons why people can use MyPlate for good health. It even reviews strategies for getting started with MyPlate. This free MyPlate handout is versatile, colorful, and packed with great advice. MyPlate Handout There’s also a free version of our popular 7 Simple Steps handout. This great guide offers 7 ways that people can reduce their calorie intake. Each step is simple and supported by calculations of just how many calories a person would save/burn by following that advice over the course of a year. Last Free Handout   That’s not all! We made a guide to healthful shopping too! This handout has a list of key foods for good health and a balanced diet. Then it takes things to the next level with a list of 10 simple meal ideas. Your clients will love this one! Shopping List Of course, we don’t stop there! Check out this wonderful nutrition handout that’s just for kids! This page simplifies the key messages of MyPlate and uses fun games and word scrambles to make key points. What a great way to make learning fun! Kids NutritionAnd finally, last but certainly not least, is a free diabetes handout. Communicate the key messages of successfully managing diabetes with a single simple handout. This page covers A1C levels, blood pressure, cholesterol, and a guide to living healthfully with diabetes. What’s not to love? Free Diabetes Handout So, 10 great handouts, all for free! What do you say? Get more information or download the handouts today! Plus, there are tons of great handouts in the Nutrition Education Store. Check out these popular options!

MyPlate Handout Tearpad

Scale Down Your Portions Handout

Way to Eat with Diabetes Guide

How Much Fat is in That? Handouts

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Display of the Month: Fresh Fruits and Vegetables

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June is Fresh Fruit and Vegetable Month, so what better time is there to celebrate the joys of a variety of fresh fruits and vegetables? This month’s display will help you do just that, without having to burn the midnight oil.

The Materials:

The Activities:

  • Game: Name That Fruit or Vegetable
  • Brainstorming Session: Incorporating Variety into Your Meals

The Details:

To set up your space, first arrange your table with the Color Your World with Food Banner hanging along the front. Flanking it to one side, add the You Need Fuel: Choose Wisely Banner and Stand. To balance it, set up your brainstorming space on the other side of the table. Arrange the Fruit and Vegetable Balloons behind the table. Now top the table with the I Heart Fruits and Vegetables Poster on a Tabletop Easel and arrange some of the Fruit and Vegetable Handouts out in front of it. Line up your prizes (Fruit and Vegetable Pens and Fruit and Vegetable Stickers) at the front of your table, then take a step back and evaluate. How does the display look? Make any necessary shifts, then get ready for your activities.

Display of the month

For the Name That Fruit or Vegetable Game assemble a collection of facts and trivia about common fruits and vegetables. Food and Health’s blog has a few pages of great resources for this game, and the Name That Fruit and Veggie PowerPoint Slideshow is full of fruit and veggie facts as well. Consider the following examples as inspiration for your own collection.

  • This guitar-shaped squash is rich in alpha carotene, which has been linked to a reduced risk of heart disease and cancer (butternut).
  • These tart citrus fruits contain limonin, a cancer-fighting compound that is good for your health (lemons).
  • These starchy veggies are fat-free sources of vitamin E (yams).
  • This tree-like veggie is part of the cabbage family (broccoli).

Once you’ve assembled your facts and trivia (note: this should be before the fair), collect a group of people at your booth to compete for the prizes you’ve displayed. Present each fun fact and let people guess what fruit or vegetable matches it. Offer correct answers and prizes as you go, or have people track their successes and declare a winner at the end of the game.

After the game, turn to brainstorming. Grab your marker and a spot within reach of the brainstorming space, then ask people to discuss the fruits and vegetables they commonly eat. Do they get enough? Review the recommendations set forward by MyPlate and the Dietary Guidelines for Americans, then return to the main topic. How can people incorporate more fruits and vegetables into their meals? How can they build up the variety of fruits and veggies they eat in a week? Offer the remaining prizes for participation, handing them out as volunteers call out suggestions.

Additional Resources:

There are lots of other fruit and vegetable resources that would be perfect for this display, or for another Fresh Fruit and Vegetable Month activity. Why not try…

And for more inspiration, check out the previous editions of the Display of the Month series…

Here’s the free printable Fruit and Vegetable Handout for your display!

Fruit and Vegetable Handout

And finally, last but not least, here are some essentials for your Fresh Fruit and Vegetable Month celebration…

6 pack Farmers Market Fruit and Vegetable Painting Photos 8X10 - Nutrition Education Store

6 pack Farmers Market Fruit and Vegetable Painting Photos 8X10

$20.00
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Rainbow Salad Floor Sticker - Nutrition Education Store

Rainbow Salad Floor Sticker

$49.00
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Vegetables Bulletin Board Kit - Nutrition Education Store

Vegetables Bulletin Board Kit

$49.00 $55.00
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Health Hopscotch Handout

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Have you seen the latest floor stickers to hit the Nutrition Education Store?

These are the perfect resource to add zing to your health fair booth, nutrition display, or cafeteria project. To celebrate these brand-new materials, I want to share the handout that comes with the Health Hopscotch Floor Decal. Since this is our most popular floor sticker, I thought you’d love to get a little peek behind the scenes and access content that normally only accompanies a purchase or two.

So, without further ado, here’s a closer look at Hop to Health…

Hop to Health

It’s time to move through the components of a healthy life!

Activity: Regular physical activity reduces the risk of several chronic health conditions including coronary heart disease, stroke, some cancers, type 2 diabetes, osteoporosis, and depression. It also decreases high blood pressure and high levels of cholesterol. Regular physical activity also promotes weight loss and maintenance of a healthy weight, improves bone health and plays a role in relieving depression.

Components of a Healthy Eating Pattern: A healthy eating pattern features fruits, vegetables, whole grains, varied protein, and low-fat dairy. It also limits certain foods. Keep your consumption of saturated fats, trans fats, added sugars, and sodium to a minimum.

One wonderful way to follow a healthy eating pattern is to make each plate look like MyPlate. MyPlate advises people to fill half their plates with fruits and vegetables at each meal. Make at least half of all the grains you eat whole grains, every day. Variety is the key to the protein food group. Choose options that are low in saturated fat whenever you can. For the most nutrients with the fewest empty calories, choose fat-free and low-fat dairy foods. The balance of foods on MyPlate will help people get all the nutrients that they need in a day.

Sleep: During sleep, your body repairs the heart and blood vessels. Sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke. Getting enough sleep, on the other hand, has been connected to a lower risk of obesity. Sleep regulates the hunger hormones ghrelin and leptin. Plus, the immune system is healthier when sleep is adequate and the fight against infections is more effective too.

Your brain needs sleep in order to function, and the benefits of getting enough sleep are far-reaching.

Like what you see? Get the printable nutrition handout right here, for free!

Health Hopscotch Handout

And here are a few of the top-selling floor decals from the Nutrition Education Store!

Rainbow Salad Floor Sticker - Nutrition Education Store

Rainbow Salad Floor Sticker

$49.00
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10k Steps Floor Sticker - Nutrition Education Store

10k Steps Floor Sticker

$49.00
Add to Cart
Floor Sticker - MyPlate - Nutrition Education Store

Floor Sticker - MyPlate

$49.00
Add to Cart

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Handout Sneak Peek: Vitamin and Mineral Chart

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You know what has been flying off the shelves lately?

The Vitamin and Mineral Chart. This poster highlights particular foods that are rich in certain vitamins and minerals. Since most consumers need to eat a more plant-based diet in order to avoid excess saturated fat, sodium, and added sugars while somehow managing to get enough nutrients in the calories allotted, it’s wise to have a few materials that could make that transition easier. This chart has been an eye-catching tool for inspiring and maintaining motivation, along with teaching key nutrient lessons.

As a special bonus, I want to share the printable educational handout that comes with the poster. Normally you could only access this if you had already bought the poster, but today I’m going to make an exception. The Eat Your Nutrients handout features macronutrients and micronutrients alike, highlighting the health benefits of these vital food elements.

Enjoy!

Vitamin A: Prevents eye problems. Necessary for normal vision, immune function, and reproduction.

B-Vitamins: This group includes B-1 Thiamin, B-2 Riboflavin, B-3 Niacin, B-5 Pantothenic Acid, B-6 Pyridoxine, B-7 Biotin, B-9 Folic Acid, and B-12 Choline. Necessary to metabolize carbohydrates, protein, and amino acids. Activates B-6 and folate, which is essential for red blood cell growth and maturity.

Vitamin C: Antioxidant that protects against cell damage; boosts immune systems; forms collagen in the body.

Vitamin D: Aids absorption and usage of calcium and phosphorous ; necessary for growth and calcification of bones and teeth. The best source is the sun.

Vitamin E: Acts as an antioxidant that protects cells against damage.

Vitamin K: Important for blood clotting and bone health.

Calcium: Essential in bone and teeth formation, muscle contraction, absorption of B-12, blood clotting, and growth.

Copper: Necessary for absorption, storage, and metabolism of iron; key to formation of red blood cells.

Iodine: Regulates rate of energy production and body weight. Promotes growth and health of hair, nails, skin, and teeth.

Iron: Hemoglobin and myoglobin formation, oxygen and CO2 transfer, red blood cell formation, and energy release.

Magnesium: Helps heart rhythm, muscle and nerve function, and bone strength.

Phosphorous: Helps cells to function normally. Helps your body produce energy. Key for bone growth.

Potassium: Important in maintaining normal fluid balance; helps control blood pressure; reduces risk of kidney stones.

Selenium: An essential trace element; protects cells from damage; regulates thyroid hormone.

Sodium: Primarily controls the body’s osmotic pressure, hydration, and electrical activities.

Zinc: Supports the body’s immune and nerve function; important in reproduction.

Protein: A necessary major nutrient in the diet, providing amino acids, which are necessary for growth and development.

Carbohydrate: Provides basic source of energy; stored as glycogen in all tissues of the body, especially the liver and muscles.

Fat: Also known as adipose tissue. Serves as an energy reserve.

Fiber: Aids digestion, helps regulate blood sugar and cholesterol.

And here’s a free printable copy of the handout!

Whats In Your Food Handout

Looking for more nutrition education materials? Here are some of the newest resources to hit the store!

Digital MyPlate Poster and MyPlate Food Photo Collection

Sodium Math Handout

Floor Sticker: Make Your Salad a Rainbow

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Display of the Month: Nutrition Month

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It’s National Nutrition Month, and to celebrate, I couldn’t resist making a Nutrition Month display for the Nutrition Education Store’s March Display of the Month! Can you blame me? Here’s what you need to make your own display…

Display for Nutrition MonthThe Materials:

The Activities:

  • Nutrition Month ABCs
  • Brainstorming: Ways to Savor the Flavor of Eating Right

The Details:

To set up your booth, grab a table and drape the front with the Nutrition Month Banner. Top it with the posters you like best from the Quality Nutrition Poster Set. They’re all great for Nutrition Month, but I especially like the Wise Choices and Portion Control posters for this particular display. Put each poster on a Tabletop Easel in order to make it easy to see. Intersperse the educational posters with some Nutrition from A to Z Handouts and MyPlate Brochure Cards, then line the front of your table with Nutrition Month Bookmarks and Nutrition Month Stickers. Toss a whiteboard up on a stand near your display and grab a few dry erase markers if you’re going to do the activities outlined below.

Display and ActivitiesFor the Nutrition Month ABCs activity, ask people to think up words that start with each letter of the alphabet, focusing on key health and nutrition information. For example, the letter “A” could feature words like “antioxidants,” “activity,” “anthocyanins,” and even “vitamin A” if the group is flexible. Discuss each word as it is offered and give prizes to the people who choose to participate. Pass out copies of the Nutrition from A to Z Handout to conclude the activity.

When it comes the the second activity, Brainstorming Ways to Savor the Flavor of Eating Right, your white board can come in handy again. Discuss this year’s theme for Nutrition Month. What are some healthy ways that people can follow that theme and “savor the flavor of eating right” in a manner that is balanced and fun? Record people’s answers on your whiteboard. If they need inspiration, point them to the MyPlate Brochure Cards and Nutrition Posters in your display.

Additional Resources:

If you’re looking for even more materials that you can use for Nutrition Month, don’t miss these additional nutrition education resources…

And here’s another installment of my free printable nutrition education materials — a PDF handout that covers the basics of nutrition…

Nutrition Basics for Nutrition Month

More Displays of the Month:

Finally, here are some other fun materials from the Nutrition Education Store!

10,000 Steps Floor Sticker

Digital MyPlate Poster and Resource Collection

MyPlate Stress Relief Coloring Book

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Display of the Month: Beverage Better

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Set Up Your DisplayIt’s time for another edition of the Nutrition Education Store’s Display of the Month series! This time, we’re going to focus on drinks! Are you ready to help your clients “Beverage Better”?

The Materials:

The Activities:

  • Drink Makeovers and Trivia Game
  • Brainstorm Better Beverages

And now it’s time to discuss the details!

Cover your table with a tablecloth if you have one. Arrange the Don’t Drink Your Calories poster on the stand on the table, then place some Beverage Better handouts in front of or next to it. Put some water bookmarks and stickers next to the handouts, and put some sugar test tubes on their other side. Set up the Beverage Better banner and stand next to your table and, if you’re playing the trivia game outlined below, cover the calorie savings information with some colorful Post-It notes.

Check Out This DisplayFor the first activity, walk your audience through the makeovers outlined on the Beverage Better banner. Start with hot cocoa, and after you’ve outlined the changes people can make to turn it into a more healthful drink, ask if anyone knows roughly how many calories those adjustments would save. Take guesses, then reveal the answer by removing the Post-It note that had covered that information. Award prizes (bookmarks, stickers) to the person who had a guess that was closest to the actual total. Now use the sugar test tubes to simulate how much sugar was in the drink before and after the makeover. Poll the group — was this lower or higher than they were expecting? Why? Do the same with the tea and soda.

For the second activity, gather your participants into a small group and brainstorm healthful drinks. How can the information on the handouts, poster, and banner inform the discussion? Explore possibilities with seltzer water, fresh fruit, tea, coffee, herbs, spices, etc. Award prizes to people who offer healthful suggestions.

Additional Resources:

Here are a few more materials that you can incorporate into your display and discussion…

Here’s a free PDF handout that discusses ways to sweeten drinks without adding sugar…

SweetenDrinks

More Displays of the Month:

And finally, here are some other fun posters from the Nutrition Education Store!

Eat from the Rainbow Poster

Nutrition Poster Set

Change It Up Poster

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Shopping with MyPlate: A Handout

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Balance your cart for a balanced plate!

Shopping with My Plate:

The food you buy has a huge impact on your eating habits. Make sure that the choices you make are healthful and balanced, starting at the grocery store.

What does that mean?

Well, since MyPlate advises you to fill half your plate with fruits and vegetables at each meal, roughly half your cart should be full of fruits and vegetables in the store. Make lean protein choices, and select dairy foods that are low in saturated fat and added sugars. When it comes to grain foods, make sure that at least half of all the grains you’re eating are whole grains. Skip those processed grains whenever you can.

More Shopping Tips!

My Plate advises people to “Compare sodium content for similar foods, using the Nutrition Facts label to select brands lower in sodium.” The next time you’re in the store, grab a couple of different options for an ingredient and compare the sodium content. Choose one of the options with lower numbers.

Watch out for portion size! When you’re in the store, look at the serving size and number of servings in the food that you’d like to buy. Is it realistic? Will a sugary soda bottle really be used for 2 or 3 separate servings, or, despite what it says on the label, is the drink really going to be consumed all at once? Remember, MyPlate wants to help people enjoy food but eat less of it, counseling, “Avoid oversized portions.”

Here’s a printable MyPlate handout that you can use however you see fit!

MyPlate Shopping Handout

And here are even more MyPlate educational materials, fresh from the Nutrition Education Store!

Art of Health MyPlate Poster

Health Hopscotch Floor Sticker and Game

Salt and Sodium Poster

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Scale Down Your Portions

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Scale Down Your PortionsIt’s time for a dispatch from inside the Nutrition Education Store! Today I want to share a handout that — until right now — was only available to people who had purchased the Scale Down Your Portions poster. So here it is, in all its glory. How will you use your free copy?

Scale Down Your Portions!

How can you deal with oversized servings?

It can be hard to stop eating when there is a ton of delicious food to enjoy. A common answer to this problem is to ignore the rest of the food and only eat proper portions of each item. Sadly, that’s easier said than done.

Studies indicate that when people are offered larger portions of food, they tend to eat more of it. In one study, participants ate 30% more calories when offered the largest portion of an entrée, compared to what they ate when they were offered the smallest portion (Am J Clin Nutr 2002; 76(6): 1207-1213). When there is lots of food on your plate, it can skew your perception of what you’ve eaten and make it hard to stop eating.

It turns out that the best way to deal with portions is to scale them down. There are a bunch of different ways to scale down your portions — which will you try first?

Scale Down Tip #1: Read the Facts!

The Nutrition Facts labels on foods are treasure troves of information. You may be surprised at what constitutes a single serving, especially in things like bottled sodas and bags of chips. Get familiar with actual serving sizes and use the Nutrition Facts to calculate how many servings are in each container. When you can, pick up single-serving packs or use the Nutrition Facts label as a guide and make your own snack packs by portioning out proper servings into zip-lock bags and reusable bottles.

Scale Down Tip #2: Get Online!

Lots of restaurants and coffee shops have made their nutrition information available online. Check out the calorie, sodium, and fat content of your order before you head out the door and make sure that the portion size is reasonable. If it’s not, look for healthful alternatives. This will help you find balanced portions and skip servings that are way too big.

Scale Down Tip #3: Share!

If you want to get or make something that only comes in a large portion, share it! Whether you’re at a restaurant or a backyard barbecue, it can be easier than you think to share a large portion of food. And, after all, sharing is caring.

Scale Down Tip #4: Think Before You Drink!

Beverages with added sugar or fat need special attention when it comes to portion control. We found that small bottles of soda, tea, and juice drinks still contained more than 2 servings per bottle. So follow the first few tips and research exactly what is in that beverage that you’re about to enjoy. Then think twice before getting a jumbo size.

What do you think? If you like what you see, get your very own PDF copy of the Scale Down Your Portions handout, for free!

Scale Down Your Portions

And here are some more portion resources from the Nutrition Education Store! Remember, we’re here to help you look your very best, right now!

Take Control of Your Portions Poster

Eat Less! Portion Control DVD

Portion Control Handout

 

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