Performance Triad and Dietary Supplements follow-up

• https://www.youtube.com/watch?v=asQo9EmAnagThe Truth about how most dietary supplements are made

Teaching Kitchen and Self-Care Educational Program:

Nutrition & Meal Planning

September 2015

LTC Christine Edwards, RDSSG Melissa Woods, Chef and Nutrition Care

Specialist

Curriculum Created in Collaboration

Learning Objectives

• Nutrition Basics

• One plate at a time

• Performance Nutrition

• Why is meal planning important?

• How to make meal planning more fun and easier?

• Defense Commissary Benefits

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“If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we will have found the safest way to health.”

Hippocrates, Circa 400 BC

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The Basics

• Macronutrients• Carbohydrates• Fats• Protein

• Micronutrients• Vitamins• Minerals

Provide energy

Do not provide energy, but still necessary

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Performance Nutrition

Meal Timing• Eat at least three meals a day with no more than four hours between meals

• Fueling before, during and after workouts

• Mission-Specific Nutrition Guidelines• Match your fuel with your mission – profile, environment• Start strong, stay strong, and finish strong — Be Army

Strong!

• You can’t out-exercise a poor diet!

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No shortage of dietary approaches out there...

What do YOU think a healthy diet is?

• Approximately 70% of nutrition information presented in the media is based on personal beliefs and half-truths rather than published, peer reviewed research.

• Senators to Dr. Oz: Stop Promising Weight-Loss Miracles

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Diets alone don’t work!

●Diet studies over the last several decades have showed that there is no one-size fits all successful diet

●Most people who lose weight on diets gain it back

●To enhance our health and wellbeing, we must learn to eat, cook, move and think more wisely

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Shopping and Fooducate

• https://www.youtube.com/watch?v=4eDy8qDSRCU

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Apps for free Android or I-Phone

What is meal planning?

• Thinking ahead about what you are going to eat and taking steps to make that a reality

• A process that takes into account your tastes, health conditions, activities, budget, nutritional goals, etc.

• Not just for meals at home - plan ahead for eating out

Why don’t we meal plan?

• “Don’t know what I will feel like eating days from now”

• “I don’t have time to plan meals”

• What if my schedule changes?

• “I don’t see the benefit of planning or having a list”

• “It seems too difficult, I don’t know how to meal plan”

• “Everyone in my family has different tastes and I can’t please them all!”

How could meal planning be helpful to you?

• Save time and energy

• Save money

• Reduce stress & “decision fatigue”

• Help control portion size

• Make healthier eating choices

• Connect with your family

• Cut back on food waste…

Food Waste = $$

• Up to 40% of all food produced in the US and worldwide is never eaten!

• American families throw out up to 25% of food and beverages they buy, costing up to $2,275 annually.

Meal Planning Process

Plan: A meal, a day, a week or more!

Plan: What strategies & tools can you use?

• Strategies:• Use time-saving strategies like planned-overs, batch

cooking, slow cookers, and freezer meals. • Involve the family to help with meal ideas, food prep, and

make it a time to connect!

• Tools:• Paper templates available, or use your day planner!• Many electronic/online options as well, some may create

a shopping list for you!• Many diet programs and cookbooks include a suggested

meal plan• Manage your recipes to make meal planning easier

Purchase: How to shop

● Where to shop?○ Health food stores, Community Supported Agriculture

(CSA’s), farmers markets ○ Commissary, local grocery stores

● What to buy?○ Know what you need- check your fridge/pantry○ Make a list○ What’s in season (and cheaper) now?http://www.localharvest.org/

● How and when to shop?○ Shop the store perimeter first○ Don’t go hungry!

Monday Tuesday Wednesday Thursday Friday

fish tacos with avecados and tomato salad

pesto pasta with chicken and broccoli

Food on hand

Shopping listoatmeal, cnd fruit, almond milk, dried fruit, nuts, eggs, onion, peppers, cucumber, tomato, avecado, spinach, mushrooms, basil, carrots, cilantro, crystal lime, garlic, lettuce, grapes, cnd corn, cnd blk beans cnd chick peas, olives, vinegarette, balsamic, EVO, mozz cheese, feta, greek yogurt, f.f. ranch, siracha, chicken breast, fish fillets, tortillas, pita, pastap bread, wheat germ, flax seed

oatmeat with dried fruit and nutsorsteel cut oats with almond milk and mixed fruit

breakfast burrito with black bean and corn salsa

oatmeat with dried fruit and nutsorsteel cut oats with almond milk and mixed fruit

egg white breakfast sandwich with toamto and avecado

oatmeat with dried fruit and nutsorsteel cut oats with almond milk and mixed fruit

Breakfast

roasted chick peas and grapes

mozzerella, tomato, and basil pita

pita chips and vegetables with hummus

almonds, mixed fruit, and greek yogurt

Lunch

Dinner

Snack

greek pita-chicken-red onion-feta cheese-tomato-cucumber-lettuce-vinegarette

black bean and corn salsa

pasta salad with chicken and broccoli

southwest salad-lettuce-blackbean and corn salsa-avecados-tomatoes- southwest creamy dressing

mushroom and spinach fritatta with feta

grilled chicken sandwich with lettuce, tomato and avecado

grilled chickenroasted broccoliherbed pasta

baked fish with spinach and basil dipping saucegreek salad-lettuce, red onions, feta cheese, tomato, cucumbers, vinegarette

grilled chicken with mushroomssauteed spinach with garlic and onion

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Breakfast Lunch Dinner Prep

Roast Chicken, Sautéed Rabe,

Endive Salad with Pear & Walnuts

• Roast chicken• Soak Beans• Wash greens

Blueberry, Flax & Spinach

Smoothie

Escarole Salad with apple &

Pecorino Pepato

Lemongrass Tofu with Thai Basil & Brown

Rice• Chicken broth

Steel-Cut Oats, Toasted

Almonds

Hummus, Sprouts and

Veggie Wrap

Kidney bean Chili, sour cream &

scallions

Fresh Fruit Salad with Raisins & Prunes

Chicken, Mushroom and Cannellini Bean

Soup

Halibut & Bay Shrimp Ceviche, blue corn

chips

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Breakfast Lunch Dinner Prep

Roast Chicken, Sautéed Rabe,

Endive Salad with Pear & Walnuts

• Roast chicken

• Soak Beans• Wash greens

Blueberry, Flax & Spinach

Smoothie

Escarole Salad with apple &

Pecorino Pepato

Lemongrass Tofu with Thai Basil & Brown

Rice• Chicken broth

Steel-Cut Oats, Toasted

Almonds

Hummus, Sprouts and

Veggie Wrap

Kidney bean Chili, sour cream &

scallions

Fresh Fruit Salad with Raisins & Prunes

Chicken, Mushroom and Cannellini Bean

Soup

Halibut & Bay Shrimp Ceviche, blue corn

chips

29

Breakfast Lunch Dinner Prep

Roast Chicken, Sautéed Rabe,

Endive Salad with Pear & Walnuts

• Roast chicken• Soak Beans• Wash greens

Blueberry, Flax & Spinach

Smoothie

Escarole Salad with apple &

Pecorino Pepato

Lemongrass Tofu with Thai Basil & Brown

Rice• Chicken broth

Steel-Cut Oats, Toasted

Almonds

Hummus, Sprouts and

Veggie Wrap

Kidney bean Chili, sour cream &

scallions

Fresh Fruit Salad with Raisins & Prunes

Chicken, Mushroom and Cannellini Bean

Soup

Halibut & Bay Shrimp Ceviche, blue corn

chips

30

Breakfast Lunch Dinner Prep

Roast Chicken, Sautéed Rabe,

Endive Salad with Pear & Walnuts

• Roast chicken• Soak Beans• Wash greens

Blueberry, Flax & Spinach

Smoothie

Escarole Salad with apple &

Pecorino Pepato

Lemongrass Tofu with Thai Basil &

Brown Rice• Chicken broth

Steel-Cut Oats, Toasted

Almonds

Hummus, Sprouts and

Veggie Wrap

Kidney bean Chili, sour cream &

scallions

Fresh Fruit Salad with Raisins & Prunes

Chicken, Mushroom and Cannellini Bean

Soup

Halibut & Bay Shrimp Ceviche, blue corn

chips

31

Breakfast Lunch Dinner Prep

Roast Chicken, Sautéed Rabe,

Endive Salad with Pear & Walnuts

• Roast chicken• Soak Beans• Wash greens

Blueberry, Flax & Spinach

Smoothie

Escarole Salad with apple &

Pecorino Pepato

Lemongrass Tofu with Thai Basil & Brown

Rice

• Chicken broth

Steel-Cut Oats, Toasted

Almonds

Hummus, Sprouts and

Veggie Wrap

Kidney bean Chili, sour cream &

scallions

Fresh Fruit Salad with Raisins & Prunes

Chicken, Mushroom and Cannellini Bean

Soup

Halibut & Bay Shrimp Ceviche, blue corn

chips

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Meal Planning: Take Home Messages

• Planning your food intake can help save time, money, stress, waste, and more.

• Get your friends involved!

• Not an exact science. Pick a simple meal to start, start small.

• Check out the example and modify to suit your needs

• Use the Commissary

• Tell us what you need as a single Soldier?

Questions?

•Christine.L.Edwards.mil@mail.mil•Mellissa.a.woods22.mil@mail.mil