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Eating Healthy On The Go

Eating Healthy On The Go. Lauren Hummel MS, RD, SNS Director of Food Services Township High School District 211 Presented on May 16, 2013. Rules to Eat By. Eat and eat often Aim for fiber and protein at each meal Weight ( lbs ) ÷ 2 = minimum # ounces water to consume each day

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Eating Healthy On The Go

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  1. Eating Healthy On The Go Lauren Hummel MS, RD, SNS Director of Food Services Township High School District 211 Presented on May 16, 2013

  2. Rules to Eat By • Eat and eat often • Aim for fiber and protein at each meal • Weight (lbs) ÷ 2 = minimum # ounces water to consume each day • Shop the perimeter of the grocery store • Plan ahead

  3. Planning Ahead • Think about your goals • Stock the fridge • Create convenience • Dedicate a planning day • Grab and go containers • Dining out • Keep snacks on hand

  4. Snacking • Keep snacks on hand • Avoid trips to the vending machine • Avoid dips in blood sugar • Avoid binges later in the day • Quick ideas • Freeze dried fruit • Fruit Bowl • Yogurt • Trail Mix • Tuna/crackers, peanut butter/ apple

  5. Understand the Label Hint: Limit saturated fat to 20 g or less per day Use percentages as a guide for your daily amounts. Aim for 25-35 grams of fiber per day

  6. Dining Out • Know before you go! • Don’t split your plate • Add to your meal • Don’t go hungry • Watch for the wording • Ask, ask, ask!

  7. Make the most of your plate

  8. An “App”le a day… • Fooducate “It’s like having a dietitian on speed dial.” Rates foods with a letter grade and gives a brief explanation of all you may want to know about particular foods. • MyFitnessPal Used to track nutritional intake and provide goals based on height, weight, and activity level (also works with the FitBit app) • eaTipster Get daily healthy eating tips sent to your phone with common myths debunked! • Calorie King Base of 70,000 food items including restaurants. Nutrition facts at your fingertips. • GoodFoodNearYou Perfect for the frequent traveler. Uses GPS to locate sources of healthy food and gives you a list of items and nutritional content to along with it.

  9. “We are indeed much more than what we eat, but what we eat can nevertheless help us to be much more than what we are.” -Adelle Davis

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