Quick and Wholesome Meals in a Snap

1. Session # 4 Move Toward A Healthier You! Quick and Wholesome Meals in a Snap

2. Before we start • Please be on time for all workshops. • Please turn off or mute your cell phone. • Remember to be respectful and keep side conversations to a minimum so everyone can hear.

3. HOW HAVE YOU BEEN DOING? • What has worked for you? • What has gotten in your way? • What could you have done differently?

4. About this session By the end of this session, you will have the opportunity to: • Recognize the benefits of planning ahead. • Understand the importance of stocking a healthy pantry. • Know how to shop the perimeter of the grocery store for the healthiest food choices.

5. Consider the following… • When do you normally overeat? • Are there certain times you make poor dietary choices?

6. Why Plan? • Avoid overeating • Make healthier food choices • Reduce spending

7. Where do you eat the majority of your meals?

8. Making a Meal Plan Work in a Family • What will you do if your family doesn’t like what you choose to eat? • How will you deal with family and friends trying to convince you to eat just a “little” of something that you really don’t want? • What if my family only wants to eat out and not cook? • What if your family wants “real” food?

9. Eating at Home • Put food on a plate or in a bowl so you can see how much you are eating. Never eat out of the box or bag or can. • Fix your plate in the kitchen and bring it to the table. • Use smaller plates, bowls and glasses • Sit at the table to eat • Turn the television off

10. Before Planning Meals or Going to the Store • Take an inventory • Fridge • Cupboards • Pantry • Write items down when you run out • Have a pad of paper connected to a magnet on the fridge • Create your list in the order that the store goes or categorize it.

11. Meal Planning Made Easy • Make a list of foods you and your family like to eat • Put the meals together • Think about all the food groups– What is missing? • Take inventory and make your grocery list

12. Eating Well on a Budget • Shop when you’re not hungry • Clip coupons • Check weekly ads for bargains • Compare store and generic brands • Stretch costly meat dishes by adding lots of vegetables. • Beans, peas, eggs, peanut butter and canned tuna are good protein sources. • Shop the perimeter of the store

13. Navigating the Grocery Store Dairy Deli/Meats Canned Goods Canned Goods Frozen Foods Cereal/Coffee Chips/Bread Baking Items/ Condiments Pasta/Rice Snack Crackers Beverages Frozen Items Produce Produce Produce 1 Checkout

14. ProduceSection • Buy a variety of colorful fruits and vegetables • Buy fruit and vegetables that are in season • Use your farmer’s markets

15. Bakery • Look for items made from whole grains • Full of fiber • Buy discount breads and freeze half of it

16. Deli/Meats • Choose lean cuts • Watch the sodium content • Choose plain meats and season yourself

17. Dairy • Choose lower-fat dairy products • lower-fat milk (including soy or nut milk) • lower-fat “light” yogurt and pudding • lower-fat natural cheeses (mozzarella, feta, provolone, goat, parmesan) • low-fat cottage cheese

18. FreezerSection • Frozen Produce • Fruit (choose “no sugar added”) • Vegetables (avoid added sauces) • Fruit Juices- Limit to 4 ounces/day. • Choose 100% fruit juice, no sugar added • Frozen concentrates are a good choice because they are often cheaper.

19. Pasta/Rice/Cereals • Choose whole wheat pasta • Choose brown rice • Choose fiber-rich cereals

20. Finding Whole Grains Look for “Whole Grain” as a Leading Ingredient

21. Canned Goods • Choose low sodium, whenever possible • Wash off additional sodium after opening • Choose fruits that are packed in water or 100% fruit juice • Choose canned fish packed in water

22. Nutrient claims on labels • Additional information to help consumers identify healthier options (regulated by FDA and USDA). • Caution: what appears to be a better choice may not always be the case. • Especially some “fat free” or “sugar-free” cookies. • Rule of Thumb: Always double check • the numbers on the “Nutrition Facts” • panel.

23. Nutrient claims on labels • Reduced: • Contains 25% less of that nutrient compared to a similar food. Ex: “Reduced calorie” “Reduced fat” “Reduced sodium” • Light or Lite: 1/3 fewer calories or 50% less fat or 50% less sodium compared to a similar food.

24. How often do you eat out? • Why do you eat out? • What kinds of restaurants do you choose? • When you eat out do you choose healthy food options? • Do you stay within your calorie budget? • Are your portions larger? • Do you spend more money on food eating out?

25. Restaurant Tips • Choose restaurants you know will have healthy options. • You don’t have to eat it all. Take ½ home for another meal or order a child-sized portion. • Choose a clear broth soup or tomato-based soup to start your meal. • Ask for your dressing on the side. • Make ½ your plate colorful vegetables even when eating out. • Ask the server not to bring complimentary breads and chips. • Share a dessert – for special occasions.

26. Fast-Food Alternatives (Occasionally) • Skip the meal deals and size upgrades • Choose a child-sized hamburger and add lettuce, tomato, and onion • Drink water or low-fat or fat-free milk instead of whole milk, fruit drinks, or a soft drink. • Order a side salad with low-fat or fat-free dressing instead of fries. • Thin-crust vegetable pizza with a side salad has half the amount the carbs. • Order a small baked potato with salsa instead of mashed potatoes.

27. Special Occasions • Be prepared • Don’t deny yourself • Fill up on protein, fruits and vegetables before eating the other foods. • Move away from the buffet table. • Chew gum or hold a low-calorie drink. • Focus on the people and conversation.

28. Summary:Lose Weight By Planning Ahead • Set your goals in advance • Plan your menus for the week in advance • Go to the grocery store with a list and stick to it! • Choose restaurants with healthy options or at least know the facts about what you are eating.

29. Physical Activity Break Stability and Balance are affected by your body’s core strength. They can be improved by doing core exercises that focus on the area around the center of your body. A strong core helps combat poor posture and low back pain as well as preventing falls.

30. Homework Week # 4 • Continue keeping food and activity logs. • Record the number of hours you sleep “uninterrupted” for the next week on the bottom of your Food and Activity Log.

31. QUESTIONS ?