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Lose and Win Planning Ahead for Healthy Eating

Lose and Win Planning Ahead for Healthy Eating. Objectives. Discuss how planning ahead helps you make healthier choices Encourage meal planning Provide examples of healthy snacks and meals Demonstrate how to read nutrition labels Discuss ways to plan ahead. How can planning ahead help?.

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Lose and Win Planning Ahead for Healthy Eating

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  1. Lose and WinPlanning Ahead for Healthy Eating

  2. Objectives • Discuss how planning ahead helps you make healthier choices • Encourage meal planning • Provide examples of healthy snacks and meals • Demonstrate how to read nutrition labels • Discuss ways to plan ahead

  3. How can planning ahead help? “I’m trying hard to eat healthy, but my work schedule is so hectic that I often don’t have time for lunch. I’ll plan to run out for lunch, but then get tied up in a meeting and can’t get away. Then I’m so hungry that I’ll eat anything in sight. This is when I usually head to the vending machine and grab a candy bar and bag of chips. I know this is not a good choice, but what can I do?” What can you do?

  4. Plan meals ahead of time • Meal Planning Steps • Write out a meal plan for the week • Make a grocery list • Shop smart • 4. Prepare foods ahead of time

  5. Planning Meals Remember to incorporate leftovers

  6. Sample 2000 calorie menu

  7. Healthy on-the-go snacks Keep some of these grab-and-go snacks at your desk, in your bag, or nearby • Granola bars • Light cheese sticks • Popcorn • Mixed nuts or trail mix • Individual packed whole-wheat crackers • Whole fruit such as apples, pears, oranges and bananas Snacks or mini-meals eaten throughout the day will help keep you fueled and prevent you from becoming over hungry

  8. Make a grocery list

  9. Shop smart! • Stick to your shopping list • Limit the number of grocery visits to once a week • Don’t shop when you’re hungry when you’re more likely to buy impulse items • Focus shopping around the perimeter of the store where you can find fresh produce, dairy, seafood, meats, and bread • Check ‘Nutrition Facts’ for serving size, calories and fat per serving • Choose products with less additives that are more wholesome • Read the label and look for ingredients that you recognize

  10. Reading nutrition labels Start here • Quick Guide to % DV • 5% or less is low • 20% or more is high Check calories Sinosous persipcax sit apparatus monti rmonii lorem ipsum dolar et etium. Limit these nutrients How many calories would you consume if you ate the entire container? Get enough of these nutrients Source: FDA/CFSAN

  11. Know what you’re eating Can you name this food? INGREDIENTS: ENRICHED FLOUR (WHEAT FLOUR, THIAMIN, RIBOFLAVIN, FOLIC ACID), ROASTED PEANUTS, PARTIALLY HYDROGENATED SOYBEAN AND/OR COTTONSEED OIL, SUGAR, HIGH FRUCTOSE CORN SYRUP, DEXTROSE, SALT, MALTED BARLEY FLOUR (BAKING SODA, MONOCALCIUM PHOSPHATE, SODIUM ACID PYROPHOSPHATE), SOY LECITHIN, CORN STARCH, SODIUM SULFITE, CHEDDAR CHEESE (PASTEURIZED MILK, CHEESE CULTURES, SALT, ENZYMES), COLOR (YELLOW 6), RED PEPPER, BUTTERMILK, WHEY, SODIUM PHOSPHATE What would be an alternative to this snack? Answer: Peanut butter crackers

  12. Prepare food ahead of time Busy schedules can leave little time for preparing food • Schedule time at the beginning of the week to prepare food • Get organized - make sure ingredients you need are easy to find • Cut up fruits and vegetables so they are ready to eat • Assemble or pre-cook portions of the meal if possible • Place frozen meals in the refrigerator to thaw the morning or day before • Portion out individual snack size servings of crackers or other snacks • Keep pre-made foods in the freezer so that you can just heat and serve

  13. What are some ways that you can start planning ahead?

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