Planning Healthy Meals

1. Linnette Goard, Extension Educator Family & Consumer Sciences Ohio State University Extension, Lorain County goard.1@osu.edu Pat Brinkman, Extension Educator Family & Consumer Sciences Ohio State University Extension, Fayette County Brinkman.93@osu.edu Planning Healthy Meals

2. Dietary habits are associated with 4 of the 10 leading causes of death: • Coronary heart disease • Type 2 diabetes • Cancer (endometrial, breast, and colon) • Hypertension (high blood pressure) -The Centers for Disease Control, Department of Health & Human Services, Obesity, Halting the Epidemic by Making Health Easier,At a Glance 2009, National Center for Chronic Disease Prevention and Health Promotion, reviewed and updated Feb, 2009.

3. Health conditions related to dietary habits cost society an estimated $200 billion each year in medical expenses and lost productivity.- Medicine & Health, 19-Sep-05

4. Reduce risk for heart disease, heart attack and stroke: • Eat heart-healthy foods • Be physically active every day • Eliminate tobacco products • Control diabetes, blood pressure and cholesterol • Follow healthcare professionals’ recommendations

5. Why Plan Healthy Meals? • Healthy meal choices and physical activity make meeting participants more energetic and attentive. • Healthy employees: • keep health care costs down • are more productive and take fewer sick days • feel better and live longer

6. Commit to Choosing Healthy Meals • Identify healthy eating opportunities. • Promote healthy choices with co-workers. • Work with caterers to purchase healthy foods. • Provide healthy portion sizes. • Encourage employees and model healthy food behaviors.

7. Use MyPyramid as a Guide

8. Fruits and Vegetables • Fruits • Choose fresh, frozen, and canned (in natural juices), dried, and 100% fruit juice • Recommended serving: ½ cup portion • Vegetables • Choose fresh, frozen or canned (no salt added) • Recommended serving = ½ cup portion • Recommended 1 cup portion of fresh salad greens

9. Dairy Products • Skim, or 1% • Portion size: 8 oz. • Low Fat or Fat Free Yogurt • Portion size: 4-6 oz. • Low Fat or Reduced Fat Cheese • Portion size: 1 oz. • Low Fat or Low Sugar Ice Cream • Portion size: ½ cup

10. Meat and Protein Foods • Choose lean meat, poultry, fish and beans • Lean deli ham, roast beef and turkey • Portion size: 3 oz. • Bean soups such as black bean and minestrone • Portion Size: 1 cup • Baked, broiled, or roasted instead of fried • Choose Au Jus rather than gravy and heavy sauces

11. Grain Foods • Choose whole grain breads, crackers, rice and pasta • Whole wheat bread • Whole grain wraps • Smaller sized muffins and bagels or have them cut in half • Thin crust and whole wheat pizza

12. Beverages • Choose water • Low-fat and flavored milk in 8 oz. containers • Diet and low-calorie soft drinks in moderation, choose 8-12 oz. instead of 20 oz. servings • Unsweetened ice tea with sweetener options • 100% fruit juices in single serving containers

13. Physical Activity • If your meeting is longer than 1 hour, plan time for a 10 minute stretch break or incorporate physical activity. • Give participants some examples of ways they can move their bodies…

14. Top 10 Meal Planning Questions • Are portion sizes reasonable? • Are fruits and vegetables offered? • Are low-fat milk and dairy products available? • Are low-fat protein foods available? • Are whole grain choices available?

15. 6. Is water offered as a beverage? 7. Are lower-fat, salt and sugar options available? 8. Are choices available for indicated special needs and preferences? 9. Is safe food handling practiced? 10. Are enough breaks offered with opportunities for physical activity?

16. Commit to healthy meals at your next meeting!

17. Resources: Mypyramid.gov Extension Healthy Meeting Team http://extensionhr.osu.edu/resources/meetings/meeting.htm Developed by: Linnette Goard, M.S., CFCS Extension Educator OSU Extension, Lorain County Edited by: Doris Herringshaw, Ed.D.; Marcia Jess, M.Ed.; Heather Jenkins