HEALTHY HABITS FOR LIFE
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Transcript of HEALTHY HABITS FOR LIFE
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HEALTHY HABITS FOR LIFE
A Common Sense Approach to Healthy Living
Week Four
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Plan It: Putting it all Together for Healthy Eating
Pleasurable Eating Menu Planning Made Easy Breakfast, Lunch, Dinner,
and Snack Ideas
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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.
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Menu Planning Made Easy
Determine your calorie needs. Determine the amount of food you need
from each food group each day according to MyPyramid recommendations.
Look at sample menus for a guide. Use the “Menu Planner” worksheet.
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MyPyramid 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
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Breakfast, Lunch, Dinner, and Snack Ideas
Breaking the Breakfast Barrier. Making the Most of Lunchtime. What’s for Dinner Smart Snacking Makes Sense
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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
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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
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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.
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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.
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What’s for Dinner:
Planning is the key to stress free dinners.
You can save about 15% of food costs by planning ahead.
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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.
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Quick and Easy Dinner Ideas
Pasta or Rice Evening Breakfast Food Bars: Baked Potato,
Taco/Burrito or Salad Pizza
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Smart Snacking Makes Sense
Listen to your body. Do not forget the protein. Keep snacks handy. Remember moderation.
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The Plan: Week 4
Make copies of the Menu Planner Worksheet
Plan menus for the week Try one new idea Complete the Food and Activity Journal