Post on 04-Jan-2016
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 Group Daily Amount of Food1400 2000 2400
Grain 5 oz.-eq. 6 oz.-eq. 8 oz.-eq.Vegetable 1½ cups 2½ cups 3 cups
Fruit 1½ cups 2 cups 2 cupsMilk 2 cups 3 cups 3 cups
Meat & Beans 4 oz.-eq. 5½ oz.-eq. 6½ oz.-eq.Oils 4 tsp. 6 tsp. 7 tsp.DC 171 267 362
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