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Healthy Eating on the Go

Healthy Eating on the Go. CDS Global. What is a healthy meal?. Includes: Lean protein “Good” carbohydrates Fruits and vegetables. www.ChooseMyPlate.gov. Building Blocks of a Healthy Meal. Protein Builds skin, blood, cartilage, hair and muscle Carbohydrates

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Healthy Eating on the Go

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  1. Healthy Eating on the Go CDS Global

  2. What is a healthy meal? • Includes: • Lean protein • “Good” carbohydrates • Fruits and vegetables

  3. www.ChooseMyPlate.gov

  4. Building Blocks of a Healthy Meal • Protein • Builds skin, blood, cartilage, hair and muscle • Carbohydrates • Needed for energy and proper brain function • Fruits and Vegetables • Full of antioxidants, vitamins and minerals

  5. Portion Control • Protein • Size of your palm or a deck of cards • Carbohydrates • Size of your fist • Fruits • Size of your fist • Vegetables • Unlimited ( except peas and corn )

  6. Tips and Tricks • Prepare in advance • Make a weekly meal plan and grocery list • Wash and chop vegetables as soon as you get home • Pre-package snacks in the proper portions after getting home • Make your breakfast and/or lunch the night before • Have non-perishable breakfast items out and ready for morning • Invest in a large, reusable water bottle to carry with you • Refill throughout the day • Add sliced cucumbers, lemons or limes for a flavor boost

  7. http://www.choosemyplate.gov/

  8. Breakfast • Greek yogurt, handful of berries & a whole grain waffle • Low-fat cheddar cheese, egg and turkey bacon burrito wrapped in whole grain tortilla with salsa • Glass of fat-free milk, 1 tbsp. almond butter, strawberries and 1 tsp. dark chocolate chips topping plain instant oatmeal.

  9. Lunch • Reduced-sodium turkey breast on 100% whole wheat bread with mustard and tomato & a side of green grapes • Romaine salad topped with 2 tbsp. vinaigrette, dried cranberries, baked chicken breast and toasted whole grain pita points • Chickpea, black bean, edamame, chopped red pepper and avocado salad topped with light Italian dressing. Eat with whole grain crackers and a ripe peach

  10. Snacks • Reduced-fat string cheese and a plum • Small handful of nuts and dried fruit • Carrot sticks with light ranch and a glass of fat-free milk • Celery sticks and 1 tbsp. natural peanut butter • Soft spread cheese on whole grain crackers • Shelf-stable hummus and sliced bell pepper

  11. Eating Out • Choose baked or grilled instead of fried or crispy • Have steamed vegetables instead of French fries • Look at online menu beforehand and plan what is best meal choice • Stick to it! • Skip the bread basket • Start with a side salad or broth-based soup

  12. Eating Out • Salad dressing on the side • Dip your fork • Drink water with your meal • Skip appetizers and dessert • Remember portion sizes • Get a to-go box right away • Put away extra as soon as food arrives

  13. In Summary • Eating on the go can be healthy • Use www.ChooseMyPlate.gov • Include protein, carbohydrate & plenty of fruits and vegetables • Remember to keep portion size in mind • Prepare, prepare, prepare! • Make wise choices when eating out

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