Healthy Eating on the Go

Presented by: Erin Walker

Date: December 7th, 2012

NSLAP InformationEnglish: 1-866-299-1299

French: 1-866-398-9505

TTY: 1-888-384-1152

Online: www.homewoodhumansolutions.ca

Confidential Counselling Available 24/7

o Busy schedule

o Often on the road

o Working long hours

o Eating habits may vary

oYour health and your eating habits shouldn’t be compromised.

oIn a car, a hotel or even on a plane… with good planning, you can have balanced meals throughout the day.

A. Understanding the NEW Canada’s Food Guide

B. Meal Planning 101

C. Stock up on the good stuff (pantry, fridge, freezer)

D. Quick Meal Solutions1) Getting the right balance: breakfast2) Re-invent your lunch box3) Surviving the 6 o'clock frenzy (add slow cooking)4) Healthy snacks

E. Healthy eating at the restaurant

Changes in the New Food Guide:

The fruit and vegetables food group is the most important food group (whereas it used to be the grain products).

The food guide encourages the use of whole grains, other than wheat (quinoa, oats, brown/wild rice, barley).

The food guide takes into account cultural diversity (such as couscous, naan bread, quinoa, kefir, bokchoy...).

Changes in the New Food Guide:

o The serving of meat has decreased (75 g or 2.5oz of meat, cooked).

o Encourages the use of meat substitutes such as tofu and legumes (lentils, chickpeas, beans…) more often.

o Encourages fatty fish consumption at least twice a week (salmon, trout, mackerel…).

The portions recommended are accordingto the sex and the age group

Oils and Fats…

o Include a small amount – 30 to 45 ml (2 to 3 Tbsp) – of unsaturated fat each day. This includes oil used for cooking, salad dressings, margarine and mayonnaise.

o Limit butter, hydrogenated margarine, lard and shortening.

The CFG can :

o Help you meet your needs in vitamins, minerals and other nutritients.

o Help reduce the risk of obesity, type 2 diabetes, cardiovascular diseases, certain types of cancers and osteoporosis.

o Help you reach an overall well-being.

Source: Eating Well with Canada’s Food Guide

o Put all your family’s favorite recipes in a scrap book. This creates a good base for cycle menus.

o Take a look at the weekly supermarket flyers and websites (www.soscuisine.com).

o Choose in advance 3 to 4 meals for the week.

o After checking the inventory of what you have on hand, make a grocery list based on the recipes chosen.

o The grocery list can be organized in the 4 food groups.

Meal Planning 101

Meal Planning 101: Grocery List

At the supermarket:

o Choose the right time of the day…Don’t go food shopping on an empty stomach.

o Start with the outside aisles in the grocery store.

o Organize your grocery cart.

Meal Planning 101

1. Allocate time for cooking;

2. Prepare in advance:

Marinate meat and poultry before freezing;

Wash and cut fruits and vegetables;

Store in glass containers/ bags;

Stock the freezer with frozen veggies and fruits;

Divide into portions before freezing.

3. Double or triple recipes and freeze leftover for later use.

4. Choose quick and simple recipes.

Meal Planning 101: Be Organized!

Stock Up with the Good Stuff

o Be prepared by keeping your fridge, your freezer and your pantry well stocked;

o Discovering new foods. Quinoa, buckwheat flour, bulgur, soft tofu, different sorts of legumes, nut butters.

Discovering new flavors is an important part ofhealthy eating!

Quick Meal Solutions:1). Getting the right balance: BREAKFAST

Aim to have at least 3 of the 4 food groups

o Choose a whole grain product (wholewheat bread or bagel, oatmeal, cream of wheat, whole grain breakfast cereals);

o Add a fruit or a 100% pure fruit juice;

o Add a source of protein (egg, peanutbutter, yogurt, milk, soy beverage).

Quick Meal Solutions:1). Getting the right balance: BREAKFAST (cont’d)

Suggestions:

o A glass of juice (125ml to 250ml), 1- 2 slices of stone-ground whole wheat bread with eggs or almond butter;

o A fruit platter with cottage cheese sprinkled with granola;

o Cold or hot cereal sprinkled with nuts and cranberries and a soy beverage.

Quick Meal Solutions:2). Re-invent your lunch box

Re-invent your sandwich…

Starting with your grains

Replace traditional sliced bread with: Kaiser bread, pita bread, an English muffin, a bagel, a tortilla, nut bread or foccacia.

Tasty “in between” combinations:

seasoned canned tuna with lettuce and cheese

bocconcini cheese with fresh basil and tomatoes

smoked salmon with light cream cheese and tomatoes

sliced roasted turkey with pesto, tomatoes and cheese

hummus and grilled vegetables (red peppers and eggplant)

chicken leftovers, celery, green onion, tarragon and light mayo

Quick Meal Solutions:2). Re-invent your lunch box (cont’d)

Re-invent your salads…

Greek salad with tofu, feta, tomatoes and cucumbers

Quinoa salad with lentils, red peppers, onions and tomatoes

Tabouleh salad with bulghur, parsley, tomatoes, cucumbers and fresh mint

Asian salad with grilled tofu or tempeh, shredded carrots, shredded beets, bok choyand bean sprouts

Nicoise salad: boiled eggs, seared tuna, olives, asparagus, green beans and cherry tomatoes

Quick Meal Solutions: 3). Surviving the 6 o’clock frenzy

Tasty seasonings for oven-cooked fish :

Garlic powder, thyme, lemon pepper, salt;

Citrus fruit juice (orange, lime or lemon), coriander or parsley (preferably fresh) salt and pepper;

Tamari sauce, balsamic vinegar, pepper.Source: www.animfactory.com

Quick Meal Solutions: 3). Surviving the 6 o’clock frenzy (cont’d)

Suggestions of marinades for meat and poultry:

garlic, lemon, olive oil, fine herbs;

Canola oil, ketchup, red wine vinegar, Worcesterchire sauce;

Sesame oil and canola oil, rice vinegar, mirin or honey, soy sauce or tamari.

Reference: Information obtained in Magazine Protégez-vous

Quick Meal Solutions: 3). Surviving the 6 o’clock frenzy (cont’d)o With eggs:

Frittata: shallots, broccoli, mushroom, potatoes and mozzarella;

Omelet : black beans, zucchini, mushrooms and salsa;

o With canned legumes (lentils, chickpeas, red kidney beans):

Hearty soup (leftover vegetables with barley and lentils);

Beans and rice with corn and tomatoes;

o With canned tomatoes:

o Chili: red kidney beans and lean ground beef.

Quick Meal Solutions: 3). Surviving the 6 o’clock frenzy (cont’d)o With shellfish:

Stir fry shrimp with vegetables on brown rice;

Avocado, mango and shrimp salad;

o With fish:

Salmon croquettes with potatoes, canned salmon, egg whites, bread crumbs;

o With chicken:

Basil-flavoured chicken and pepper stir fry.

Quick Meal Solutions: 3). Surviving the 6 o’clock frenzy (cont’d)

Suggested Flavour Enhancers

Fish: basil, curry, powder, dill, mustard, garlic, lemon or lime juice, marjoram, paprika, parsley, tarragon, thyme

Poultry: basil, cranberry sauce, ginger, paprika, parsley, sage, thyme, lemon juice, poultry seasoning

Beef: mustard, horseradish, garlic, green and black peppercorns, pepper, sage, thyme

Source: Make your tastebuds tingle! by Dietitians of Canada

Quick Meal Solutions: 3). Surviving the 6 o’clock frenzy (cont’d)

Suggested Flavour Enhancers

Pork: Apple juice, applesauce, garlic, marjoram, sage, onion, paprika

Tofu: Garlic, curry, fruit juices, ginger, pepper, Hoisin sauce, soy sauce

Source: Make your tastebuds tingle! by Dietitians of Canada

Quick Meal Solutions: 3). Surviving the 6 o’clock frenzy (cont’d)

Slow cooker safety guidelines:

Defrost meat or poultry (in the refrigerator) before putting it in the slow cooker.

Fill the cooker at least 1/2 full and no more than 2/3 full. Liquid should almost cover all the ingredients.

Cut foods into small pieces to heat up faster.

Always add vegetables first, then meat and liquid (broth, water, sauce).

Check that meat and poultry dishes have reached a safe internal temperature with a food thermometer.

Leftovers should never be reheated in the slow cooker.Source: EatRight Ontario: Slow Cooker Savvy

Quick Meal Solutions: 3). Surviving the 6 o’clock frenzy (cont’d)

Source: EatRight Ontario: Slow Cooker Savvy

The slow cooker to the rescue!

It saves you:

o Time

o Energy

o Money

o Flavour

o Stress

Quick Meal Solutions: 4). Healthy snacks

Help boost your energy;

Helps prevent sugar cravings;

Contributes in maintaining a healthy weight;

Help meet your daily requirements of vitamins and minerals daily requirements.

Quick Meal Solutions: 4). Healthy snacks (cont’d)

Snacks on the go:

Fresh fruit or applesauce sprinkled with nuts and seeds;

Pre-cut raw vegetables with a tofu spread;

Whole wheat pita or crackers with hummus;

Whole grain cereal with yogurt (or drinkable yogurt);

Cereal bar with an individual milk carton (or a soy beverage);

Vegetable juice and cheese.

Quick Meal Solutions: 4). Healthy snacks (cont’d)

o Add variety to your snacks!

o Choose nutritient dense foods from the four food groups;

o Have a snack when you’re feeling hungry;

o Remember, a snack is not a meal;

o Think carbohydrates and protein;

o Choose your snack according to the intensity of your activity.

At the restaurant:

Don’t hesitate to ask questions.

Ask for healthy substitutions.

Choose the « à la carte menu ».

Plan ahead and don’t go starving to the restaurant.

Downsize your portions or share a meal.

Type of restaurant Suggested choice

B.B.Q. restaurants Grilled chicken breast, chicken brochette, baked potato, rice, vegetables.

Italian Minestrone soup, pasta with vegetable sauce or meat sauce, grilled vegetables, chicken, veal or grilled fish, grilled calamari, gelato

Mexican Legumes, fajitas, mixed grill

Indian Legumes, tandoori chicken

Greek, middle eastern Souvlaki in a brochette, kebab, roasted lamb, chicken and vegetable couscous, hummus and pita

Reference: Information obtained from Magazine Protégez-vous

Type of restaurant Suggested choice

Chinese, vietnamese Stir fry vegetables with chicken or shrimp, chow mein, dumplings, spring rolls, tonkinoise soup

Fast-food Plain hamburger, grilled chicken sandwichs, veggie burger

Pizza Pizza with thin crust, vegetable toppings, chicken, ham; decrease the portion of cheese

Japenese, thaï food Sushi, fish, chicken, pad-thaï,

Coffees Plain coffee, expresso, cappuccino, caffe latte

Reference: Information obtained from Magazine Protégez-vous

Sample MenuBREAKFAST

A fruit smoothie: 1 cup of milk or soy beverage, 1 banana and ½ cup of frozen strawberries sprinkled with oat bran

LUNCH

Grilled chicken pita wrap

Vegetable juice (low sodium)

Fruit in season

PM SNACK

• 2 tbsp dried fruits + 10-12 almonds

DINNER

•3 ounces salmon fillet

•1 cup of cooked quinoa

•1 cup steamed baby bok choy

~ 12 grapes

• 1.5 oz (50 g) cheese

Look for the following information:

Nutritive value(for a meal)

Objectives(Quantity)

Objectives(% DV)*

Lipids 10 g or less 15% or less

Saturated fats + trans fats

3 g or less 15% or less

Sodium 600 mg or less 25% or less

Protein 15 g and more

Fiber 2 g and more 10% and more

* Percentage of daily value

Next Steps…

Write down one thing you will do

differently tomorrow:

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QUESTIONS

NSLAP InformationEnglish: 1-866-299-1299

French: 1-866-398-9505

TTY: 1-888-384-1152

Online: www.homewoodhumansolutions.ca

Confidential Counselling Available 24/7