ERIN’S HEALTH PLAN

After hearing Erin’s story and engaging in a discussion with her about the impact of nutrition on her well-being, the following recommendations could be made (noting that only one or two should be made at a time, and any goals she sets should feel manageable and achievable to her).

• Since she has insulin resistance, Erin will likely benefit from a diet where she gets most of her carbohydrates from vegetables, fruits, legumes, and whole grains, with a decreased intake of refined carbohydrates. 
• To feel more full, she can eat more whole grains. When eating carbohydrates she could choose higher fiber breakfast choices like oatmeal, high fiber bread or toast or make her own healthy granola mix. If, for convenience, she selects a granola bar, a bagel, or chips, it would be best to eat the food with something like nuts or a hard-boiled egg, which can prevent sudden spikes and crashes in her blood sugar through the day. 
• Fiber will help her feel full, and it delays absorption of glucose and cholesterol and improves satiety. It also helps with constipation.
• If possible, she should consider eating fatty cold-water fish that are good sources of DHA and EPA twice weekly and eat eggs that have DHA or take an omega-3 supplement.
• It is best to cook with extra virgin olive oil and canola oil instead of corn or other vegetable oils.
• Protein does not need to be consumed in high quantities. Erin can eat plant-based proteins such as legumes, beans, whole grains, and soy regularly for health benefits, and consume animal protein just a few times weekly.
• Vitamins and minerals are best obtained through eating fruits and vegetables and other nutrient-dense foods. Erin should aim to eat a variety of fruits and vegetables (at least 2 of each daily). Juice is very high in sugar and low in fiber and therefore is not recommended as a serving of fruit. She can eat as many non-starchy vegetables as she wants.
• Eating well does not have to cost a lot of money. Buying food seasonally, buying less expensive fruits and vegetables, and eating at home regularly can make healthy eating affordable. 
• To make water taste more interesting, Erin can add some fruit, herbs, or vegetables. Lemon water is delicious, and mint-cucumber water is very refreshing in the summer. Tea can also be a healthy choice, if taken without cream or sugar. For more information refer to the “What We Drink” tool.
• Eating when feeling bored or sad, but not necessarily hungry, happens to many people.  Seeing food from a new point of view and learning new techniques to feel more satisfied with the foods one eats are important skills Erin can develop. Review the “Mindful Eating” Integrative Health tool to learn more.
• Most people do not need multivitamin or mineral supplements if they eat a well-balanced diet.
• Anti-inflammatory and elimination diets can help clarify which foods, if any, are causing symptoms like headaches, rashes, fatigue, constipation, or joint pain. Please refer to the “Elimination Diets” handout.
• After reviewing her options for improved health, Erin found herself drawn to the MOVE! program and its resources. Erin ultimately chose to begin her journey back to a healthy weight by increasing her fruit and vegetable intake to 5 servings daily and eliminating juice drinks from her children’s diets. Her future plans include a trial of eliminating dairy from her diet to see if her headaches and gastritis improve. She will also start a fiber supplement to help with her post-prandial sugars, lipids, and constipation until she ramps up the fiber she obtains through the foods she eats. She is scheduled to see a dietitian in the near future as well.