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HEALTHY HABITS FOR LIFE

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

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HEALTHY HABITS FOR LIFE

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

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

  3. 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.

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

  5. MyPyramid Recommendations

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

  7. 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

  8. 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

  9. 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.

  10. 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.

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

  12. 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.

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

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

  15. The Plan: Week 4 • Make copies of the Menu Planner Worksheet • Plan menus for the week • Try one new idea • Complete the Food and Activity Journal

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