HEALTHY HABITS FOR LIFE A Common Sense Approach to Healthy Living Week Four.

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Presentation transcript:

HEALTHY HABITS FOR LIFE A Common Sense Approach to Healthy Living Week Four

Plan It: Putting it all Together for Healthy Eating  Pleasurable Eating  Menu Planning Made Easy  Breakfast, Lunch, Dinner, and Snack Ideas

Pleasurable Eating  Give yourself permission to eat the foods you like.  Savor foods as you eat them.  Make eating more enjoyable.  Eat when you are hungry; stop when you’re full.  If you love it, savor it. If you don’t love it, leave it.

Menu Planning Made Easy  Determine your calorie needs.  Determine the amount of food you need from each food group each day according to My Pyramid recommendations.  Look at sample menus for a guide.  Use the “Menu Planner” worksheet.

My Pyramid Recommendations Food GroupDaily Amount of Food Grain5 oz.-eq.6 oz.-eq.8 oz.-eq. Vegetable1½ cups2½ cups3 cups Fruit1½ cups2 cups Milk2 cups3 cups Meat & Beans4 oz.-eq.5½ oz.-eq.6½ oz.-eq. Oils4 tsp.6 tsp.7 tsp. DC

Breakfast, Lunch, Dinner, and Snack Ideas  Breaking the Breakfast Barrier.  Making the Most of Lunchtime.  What’s for Dinner  Smart Snacking Makes Sense

Breaking the Breakfast Barrier  Breakfast is the most important meal of the day.  Include at least three food groups at breakfast. – example: yogurt, fruit, granola

Breaking the Breakfast Barrier  Breakfast on the go –example: bagel with peanut butter and banana  Breakfast-at-home –example: English muffin with cheese and fruit salad

Making the Most of Lunchtime  Remembering to eat mid-day will help you avoid becoming over-hungry.  Include food sources of carbohydrate, protein, and fat.

Making the Most of Lunchtime  Grab and Go lunches –Example: bagel sandwich with turkey, cheese, cucumber, tomatoes, and mustard. Add an apple and a few chips for crunch.  At Home Lunches –Example: baked potato with chili and cheese; pear slices; and fruit bar cookies.

What’s for Dinner: Planning is the key to stress free dinners. You can save about 15% of food costs by planning ahead.

What’s for Dinner: Planning Tips  Review your calendar  Plan a meal focus.  Use time saving appliances.  Prepare a grocery list.  Plan for left-overs.

Quick and Easy Dinner Ideas  Pasta or Rice  Evening Breakfast  Food Bars: Baked Potato, Taco/Burrito or Salad  Pizza

Smart Snacking Makes Sense  Listen to your body.  Do not forget the protein.  Keep snacks handy.  Remember moderation.

The Plan: Week 4  Complete the response questions  Plan a one day menu with serving size and calories included  Create a one week menu using the My Pyramid website