PLANNING

PLANNING MEALS AND SNACKS

OBJECTIVES

explain why breakfast is important.

describe meal planning tips.

identify healthy ways to snack

MEALS

Plan your meals according to calorie intake and percentages of carbohydrates, protein, and fats

BREAKFAST

After a night of sleep, you need breakfast to turn your body’s fuel-producing mechanism back on.

BREAKFAST

Breakfast provides the fuel you will need later in the morning.

BREAKFAST

Any food that supplies calories and nutrients can be part of a healthful breakfast.

BREAKFAST

Most important meal of the day!

LUNCH AND DINNER

You should be eating 4-5 small meals a dayThis keeps your body burning calories throughout the day

LUNCH AND DINNER

Vary your proteins.

LUNCH AND DINNER

Use limited amounts of fats, sugars, and salt.

LUNCH AND DINNER

Balance your eating plan.

LUNCH

Plan and prepare you lunch and dinners in advance

LUNCH AND DINNER

Avoid empty-calorie foods.empty-calorie foods Foods that offer few, if any, nutrients, but do supply calories

SNACKING

Nutrient density is an important factor to consider when choosing snack foods.nutrient density The amount of nutrients relative to the number of calories they provide

SNACKING

• Pay attention to what you are eating.– Eating absent-mindedly can lead to overeating.

SNACKING

Avoid snacking just before mealtime.

SNACKING

Choose healthy foods as snacks

SMART SNACKING• Air Popped Popcorn • Nonfat Cottage

Cheese • Frozen Grapes • Protein Bars • Hard Boiled Eggs • Orange Slices • Sugar Free Jello • Broccoli Florets • Sliced Chicken Breast • Green Salad • Hummus • Cherry Tomatoes • Nonfat Yogurt

• Peanut Butter • Frozen Mangos • Frozen Yogurt • Fruit Smoothies • Walnuts • Sunflower Seeds • Soy Chips • Bean Salad • Tuna • Sliced Apples • Pickles • Olives

EATING OUT

ORDER AN APPETIZER AS YOUR MEAL

EATING OUT

If you order a main course, remember you don’t finish you can take it home

EATING OUT

Check the menu for a healthy eating section

EATING OUT

Select foods that are grilled, roasted or broiled instead of fried

EATING OUT

Ask for dressings, gravy, and sauces on the side.

FAST FOOD

Try to limit you fast food

FAST FOOD

Get something else other than fries

FAST FOOD

Get water instead of soda

FAST FOOD

Lower your portions

5 QUESTIONS

1. What is the most important meal of the day?2. Define Nutrient density.3. Define empty calories.4. Give 2 examples of a healthy snack.5. Give 2 tips when eating out.