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HEALTHY HABITS FOR LIFE A Common Sense Approach to Healthy Living Week Four
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Plan It: Putting it all Together for Healthy Eating Pleasurable Eating Menu Planning Made Easy Breakfast, Lunch, Dinner, and Snack Ideas
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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.
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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.
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My Pyramid Recommendations Food GroupDaily Amount of Food 140020002400 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. DC171267362
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Breakfast, Lunch, Dinner, and Snack Ideas Breaking the Breakfast Barrier. Making the Most of Lunchtime. What’s for Dinner Smart Snacking Makes Sense
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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
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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
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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.
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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.
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What’s for Dinner: Planning is the key to stress free dinners. You can save about 15% of food costs by planning ahead.
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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.
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Quick and Easy Dinner Ideas Pasta or Rice Evening Breakfast Food Bars: Baked Potato, Taco/Burrito or Salad Pizza
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Smart Snacking Makes Sense Listen to your body. Do not forget the protein. Keep snacks handy. Remember moderation.
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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
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