PLANNING
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Transcript of PLANNING
PLANNINGPLANNING 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.