Healthy Food Choices: Daily Decision-Making

Outline for the videotape "Healthy Food Choices: Daily Decision-Making", from The American Association of Diabetes Educators Patient Education Video Series, produced by Milner-Fenwick, Inc., copyright 1996.

**Funded through a grant from the Friends of the University of Michigan Hospitals. **

  1. Start in the supermarket – look at the Nutrition Facts on food labels
    1. Serving size
    2. % given are based on 2,000 calorie diet
    3. Total carbohydrate
    4. Calories/serving size
    5. Total fat and saturated fat
    6. Cholesterol
    7. Sodium
    8. Protein

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  2. How to use labels to make healthy choices
    1. Compare two products (crackers, milk, broccoli and broccoli in cheese, peaches packed in juice or syrup)
    2. Size of food serving has an effect
    3. Meat – lower fat choices are very lean or lean

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  3. Healthy eating at home
    1. How to prepare foods
    2. How much you'll eat
    3. Ways to decrease fat in cooking
      1. Bake or grill instead of frying
      2. Remove excess fat
      3. Condiments - mayonnaise, butter, cheese
      4. Use fat free - but use all with moderation
      5. Avoid large portion sizes
      6. Measure after cooking, e.g. 3-4 ounces of meat is the size of a deck of cards
    4. Eat at the table and not in front of the television
    5. Fill plate at the stove not at the table to decrease on second helpings
    6. Slow down, eat slowly
    7. Family should eat the same foods you eat

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  4. Rules of good nutrition
    1. Control total carbohydrates
    2. Decrease fat
    3. Control portion size
    4. Eat about the same time every day

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  5. Healthy eating out
    1. Look for high fat signals when reading the menu
      1. Avoid fried, creamed, sautéed, crispy, au gratin and creamy preparations
      2. At fast food restaurants, order grilled
      3. Small burger – without cheese, bacon, mayonnaise
    2. Ask how food is prepared
    3. Decrease bread before meals
    4. Low fat items – on the side, dip fork into dressing then into salad
    5. Order an appetizer rather than a full meal or split meal with someone
    6. Share dessert or choose a low calorie dessert
    7. Take home extra food

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