GUIDE TO HEALTHY EATING

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1 GUIDE TO HEALTHY EATING

2 INTRODUCTION A healthy eating plan can nourish your entire body and assist with the rehabilitation process by supporting bones and joints and by helping you maintain a healthy weight for long-term healing and well-being. In this booklet, you ll find tips and recommendations for a nutritious, balanced diet to support you in your recovery and in your daily life. EAT LIGHT AND EAT OFTEN TO: Improve energy levels, brain functions and mood Control cravings Decrease likelihood of overeating Maintain muscle mass Prevent excessive fat storage

3 EAT RIGHT Design your plate with Nutritionally Dense Whole Foods (NDWF) to get the most nutritional benefit for your body EAT LIGHT Only consume the amount of food your body needs for the next 2-3 hours Avoid overeating as it can lead to excess body fat and increased risk of chronic disease EAT OFTEN Eat every 2-4 hours NUTRITIONALLY DENSE WHOLE FOODS INCLUDE: Fruits and vegetables Whole grains such as brown rice and barley Whole wheat pastas and breads Lean meat and poultry Fish and seafood Lowfat or fat-free diary products Nuts, seeds, berries and other legumes Avoid going more than 4 hours without eating Snack healthy between meals if you are hungry to sustain energy

4 BREAKING THE FAST Think of breakfast as breaking the fast. Have something to eat within 1 hour of waking to fuel your body for the day ahead. It really is the most important meal of the day. Eating breakfast helps you feel more focused, manage your weight and stabilize your energy levels throughout the day. SOME WAYS TO HELP YOU BREAK THE FAST: OPTION 1: Eat breakfast within 1 hour of waking. OPTION 2 : Have a small snack within an hour of waking and a late breakfast 2-3 hours afterward. BREAKFAST IDEAS: Oatmeal with skim milk and berries Vegetable omelet with 1 slice wheat toast Yogurt parfait with granola and sliced bananas

5 PERFECT PORTIONS Your hand size is unique to you and is the most powerful tool for controlling your portions. 5 handfuls rule = whole grains fruits & vegetables protein Follow the five handfuls rule and create a healthy meal, every meal. A rounded handful is the most accurate way to estimate the correct portion size. USE YOUR HAND AS A GUIDE FOR EACH MEAL 2 handfuls of fruits and/or vegetables 2 handfuls of whole grains 1 handful (size and thickness of your palm only) of lean protein

6 SMARTER SNACKING Snacking is the key to bridging the gap between meals. Snacks are not meant to fill you up, but to sustain your energy from one meal to the next. Small meals or snacks every 2-3 hours will help you control cravings, stabilize energy levels, increase your brain function and keep your tank full. CHOOSING A SNACK GUIDELINES calories maximum 5 grams/100 calories of protein and/or fiber Low glycemic for sustainable energy Information Sources: Human Performance Institute

7 SNACKING SUGGESTIONS Choosing a low glycemic snack is ideal. Low glycemic foods are typically higher in protein and fiber, which are slower to digest and keep you satisfied longer. DAIRY Cottage cheese Low-fat yogurt Milk Cheese Soy milk PROTEINS Eggs Meats Nuts Peanut butter Seeds GLYCEMIC INDEX KEY Low glycemic foods Moderate glycemic foods High glycemic foods FRUITS Apple Bananas Berries Cherries Dried apricots Grapefruit Orange Peach Pear Plum Prunes OTHERS Beets Biscuits Chocolate Edamame Garbanzo beans High fiber cereal Honey Tomato juice Vegetables Vegetable juice Whole-grain breads HIGH GLYCEMIC SNACKS Bagels Baked potatoes Candy Cereals (sweetened) Corn chips Dried dates Doughnuts Pumpkin Pudding Rice cakes Sugar-sweetened beverages

8 DePuy Synthes Joint Reconstruction, a division of DOI All rights reserved. DSUS/JRC/0614/0274 This healthy eating guide is intended to provide general information about healthy eating. It is not intended to be a recommendation from DePuy Synthes Joint Reconstruction, a division of DePuy Orthopaedics, Inc., of any specific health or medical advice. You should never eat any food item that you are allergic to. Also, do not disregard advice about your diet or nutrition from your physician or other qualified health care provider because of information you see in this guide. Please consult with your health care provider for any questions you may have about your diet and health.

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