Government Employees Health Association, Inc.

Government Employees Health Association, Inc.. ► 82+ years

► One of the largest medical and dental plan carriers exclusively for federal employees► More than 2 million members► Extensive nationwide network of doctors, dentists, hospitals and other providers► We want you to “Do Your Possible” no matter where you are in life

Today’s presenters

Coletta Meyer, MS, MCHES©, CWPCHealth & Wellness Manager | GEHA

Melanie Berdyck, MS, RD, CSOWM, LDN, CDCESIn-store Nutritionist | Giant Food

Webinar tips

► Questions: Submit any questions in the Q&A box► Technical issues: Email ON24 at [email protected]► GEHA benefit questions: Email [email protected] or call 800.821.6136► After the webinar, you will receive a recorded webinar link with a copy of

the slides presented► Webinar audio will be played through your computer, no need to mute

your device

Our Agenda

In the office Easy steps to help you manage your weight and health.1

2In the aisles Products and options to help you meet your wellness goals.

3In the kitchen Tips for success.

Eat real food.

► Eat real food most of the time

► Minimize intake of processed foods

► Build a balanced plate at meals

► Watch portions of treats

Make every meal include half a plate of produce.

► At least 5 servings of vegetables per day

► Aim for variety► Fresh, frozen and canned

All forms fit!

Choose whole grains.

► Nutrient rich► Look for the Whole Grain

Council stamp► Ingredients list: 100% whole

grain or wheat

Source: Whole Grain Council

Include protein at every meal.

► Gives you staying power► Plant and animal-based

options:► Lean meat and eggs► Dairy and plant-based

beverages► Legumes► Nuts

Rethink your drink.

► In 2013, Americans drank over 38 gallons of soda in a year► That’s eight 12-ounce

cans per week► The brain doesn’t register

liquid calories► Stay hydrated with water,

not sugar

Read the labels.► Serving size► Calories► Fat and cholesterol► Sodium► Total carbohydrates

► Total vs. net carbs► Fiber► Added sugar

► Protein► Ingredients list

Be mindful.

► Limit distractive eating► Savor the eating experience► Assess your eating habits► User the hunger scale

1 2 3 4 5 6 7 8 9 10

Stay active.

► Aim for 30 minutes of physical activity daily► 10-minute intervals► Resistance exercises

► Multiple benefits

In-store programs.

Products we love: Non-starchy veggies

Products we love: Whole grains and fiber

Products we love: Protein

Have a plan. Steps for success.

► Create a recipe database► Savory magazine

► Develop your meal plan► Make a shopping list

Set up for success.

► Make healthy food easy► Make space to eat► Prep your kitchen► Minimize distractions during meals► Track eating patterns

Nutrition Made Easy!™ podcast

giantfood.com/Nutrition

Nutrition Made Easy!™ blog

Online resources.

giantfood.com/Nutrition

Consultations Events: classes and

Nutrition at Noon

Blog: inspiration and

education

Nutrition Made Easy!™ Podcasts

Q&AColetta Meyer, MS, MCHES©, CWPCHealth & Wellness Manager | [email protected]

Melanie Berdyck, MS, RD, CSOWN, LDN, CDCESIn-store Nutritionist | Giant Foodgiantfood.com/[email protected]

For more information visit:geha.comgiantfood.com/Nutrition