Lose and WinSession 3: Planning ahead for healthy eatingCover area with cropped image.

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*Planning ahead for healthy eating

Confidential Property of UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.*ObjectivesDiscuss how planning ahead helps you make healthier choicesEncourage meal planning Provide examples of healthy snacks and mealsDemonstrate how to read nutrition labels Discuss tips to help plan ahead

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Confidential Property of UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.*How can planning ahead help? Im trying hard to eat healthy, but my work schedule is so hectic that I often dont have time for lunch. Ill plan to run out for lunch, but then get tied up in a meeting and cant get away. Then Im so hungry that Ill eat anything in sight. This is when I usually head to the vending machine and grab a candy bar and bag of chips. I know this is not a good choice, but what can I do?

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Confidential Property of UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.*Plan meals ahead of timeMeal planning steps

Write out a meal plan for the week

Make a grocery list

Shop smart

Prepare ahead of time

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Confidential Property of UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.*Planning meals

DayBreakfastLunchDinnerSundayFrozen waffles, turkey sausage, blueberriesFamily pot-luckVegetable lasagna, green salad MondayWhole grain cereal, low-fat milk, bananasLeft-over lasagnaGrilled chicken, green beans, baked sweet potatoTuesdayBanana nut smoothieLunch meeting at work Bean burrito, salsa WednesdayScrambled egg whites, whole grain toast, tomato sliceTurkey sandwich on whole grain bread, pretzels, fruitTuna patties, mashed sweet potatoes, steamed vegetable medley ThursdayWhole grain cereal, low-fat milk, blueberriesBlack bean soup, green salad Pizza party with baseball leagueFridayYogurt, granola, almondsLunch with co-workerSalmon, pasta, asparagusSaturdayScrambled egg whites, whole grain toast, tomato sliceGrilled salmon sandwich, fresh fruitDinner with in-laws

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Confidential Property of UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.*Sample menus for 2000 CaloriesSource: MyPlate.govPlease note: These are sample menus. Eating a 2,000 calorie diet may not result in weight loss.

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Confidential Property of UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.*Make a grocery list

Fruits and vegetablesarray of colors; fresh, frozen or cannedWhole grainswhole grain breads, cereals, whole wheat pasta, brown rice, oatmealLean proteinbeans, fish, chicken, turkey, lean cuts of beef, soy productsLow-fat dairy1% or skim milk, yogurt, cottage cheese, other light cheesesHerbs and seasoningsbasil, oregano, Italian seasoning, cinnamon, and othersOther staplesflour, honey, eggs and others

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Confidential Property of UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.*Healthy on-the-go snacksSnacks or mini-meals eaten throughout the day will help keep you fueled and prevent you from becoming over hungryKeep some of these grab-and-go snacks at your desk, in your bag, or nearbyGranola barsLight cheese sticksPopcornMixed nuts or trail mix Individual packed whole-wheat crackersWhole fruit such as apples, pears, oranges and bananas

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Confidential Property of UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.*Shop smartStick to your shopping listLimit the number of grocery visits to once a weekDont shop when youre hungry when youre more likely to buy impulse items Focus shopping around the perimeter of the store where you can find fresh produce, dairy, seafood, meats, and breadCheck Nutrition Facts for serving size, calories and fat per serving Choose products that are more wholesome with less additivesRead the label and look for ingredients that you recognize

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Confidential Property of UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.*Reading nutrition labelsHow many calories would you consume if you ate the entire container?

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Confidential Property of UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.*Know what youre eatingINGREDIENTS: ENRICHED FLOUR (WHEAT FLOUR, THIAMIN, RIBOFLAVIN, FOLIC ACID), ROASTED PEANUTS, PARTIALLY HYDROGENATED SOYBEAN AND/OR COTTONSEED OIL, SUGAR, HIGH FRUCTOSE CORN SYRUP, DEXTROSE, SALT, MALTED BARLEY FLOUR (BAKING SODA, MONOCALCIUM PHOSPHATE, SODIUM ACID PYROPHOSPHATE), SOY LECITHIN, CORN STARCH, SODIUM SULFITE, CHEDDAR CHEESE (PASTEURIZED MILK, CHEESE CULTURES, SALT, ENZYMES), COLOR (YELLOW 6), RED PEPPER, BUTTERMILK, WHEY, SODIUM PHOSPHATE Can you name this food?

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Confidential Property of UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.*Know what youre eatingINGREDIENTS: ENRICHED FLOUR (WHEAT FLOUR, THIAMIN, RIBOFLAVIN, FOLIC ACID), ROASTED PEANUTS, PARTIALLY HYDROGENATED SOYBEAN AND/OR COTTONSEED OIL, SUGAR, HIGH FRUCTOSE CORN SYRUP, DEXTROSE, SALT, MALTED BARLEY FLOUR (BAKING SODA, MONOCALCIUM PHOSPHATE, SODIUM ACID PYROPHOSPHATE), SOY LECITHIN, CORN STARCH, SODIUM SULFITE, CHEDDAR CHEESE (PASTEURIZED MILK, CHEESE CULTURES, SALT, ENZYMES), COLOR (YELLOW 6), RED PEPPER, BUTTERMILK, WHEY, SODIUM PHOSPHATE Answer: Peanut butter crackersCan you name this food?

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Confidential Property of UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.*Prepare ahead of timeBusy schedules can leave little time for preparing food Schedule time at the beginning of the week to prepare food ahead Get organized - make sure ingredients you need are easy to find Cut up fruits and vegetables so they are ready to eatAssemble or pre-cook portions of the meal if possible Place frozen meals in the refrigerator to thaw the morning or day before Portion out individual snack size servings of crackers or other snacks Keep pre-made foods in the freezer so that you can just heat and serveConsult with your physician before starting any exercise/diet program

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Confidential Property of UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.*How can planning ahead help you? Visit health and wellness on myuhc.com,for 24-hour onlineresources and tools thathelp make it easier to live a healthy lifeand to access an online health coach program for weight loss.

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