PLANNING MEALS AND SNACKS

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Presentation transcript:

PLANNING MEALS AND SNACKS

OBJECTIVES explain why breakfast is important. describe meal planning tips. identify healthy ways to snack

MEALS Plan your meals according to calorie intake and percentages of carbohydrates, protein, and fats

BREAKFAST After a night of sleep, you need breakfast to turn your body’s fuel-producing mechanism back on.

BREAKFAST Breakfast provides the fuel you will need later in the morning.

BREAKFAST Any food that supplies calories and nutrients can be part of a healthful breakfast.

BREAKFAST Most important meal of the day!

LUNCH AND DINNER You should be eating 4-5 small meals a day This keeps your body burning calories throughout the day

LUNCH AND DINNER Vary your proteins.

LUNCH AND DINNER Use limited amounts of fats, sugars, and salt.

LUNCH AND DINNER Balance your eating plan.

LUNCH Plan and prepare you lunch and dinners in advance

LUNCH AND DINNER Avoid empty-calorie foods. empty-calorie foods Foods that offer few, if any, nutrients, but do supply calories

SNACKING Nutrient density is an important factor to consider when choosing snack foods. nutrient density The amount of nutrients relative to the number of calories they provide

SNACKING Pay attention to what you are eating. Eating absent-mindedly can lead to overeating.

SNACKING Avoid snacking just before mealtime.

SNACKING Choose healthy foods as snacks

SMART SNACKING Air Popped Popcorn Nonfat Cottage Cheese Frozen Grapes Protein Bars Hard Boiled Eggs Orange Slices Sugar Free Jello Broccoli Florets Sliced Chicken Breast Green Salad Hummus Cherry Tomatoes Nonfat Yogurt Peanut Butter Frozen Mangos Frozen Yogurt Fruit Smoothies Walnuts Sunflower Seeds Soy Chips Bean Salad Tuna Sliced Apples Pickles Olives

EATING OUT ORDER AN APPETIZER AS YOUR MEAL

EATING OUT If you order a main course, remember you don’t finish you can take it home

EATING OUT Check the menu for a healthy eating section

EATING OUT Select foods that are grilled, roasted or broiled instead of fried

EATING OUT Ask for dressings, gravy, and sauces on the side.

FAST FOOD Try to limit you fast food

FAST FOOD Get something else other than fries

FAST FOOD Get water instead of soda

FAST FOOD Lower your portions

5 QUESTIONS What is the most important meal of the day? Define Nutrient density. Define empty calories. Give 2 examples of a healthy snack. Give 2 tips when eating out.