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Nutrition Throughout Your Day

Nutrition Throughout Your Day. Chapter 12 Page 167. Breakfast for a Healthy Start. After a 12 hour fast you need food (fuel) Breakfast – break or end, the fast Glucose needed for energy for body cells During the night need energy for breathing, heart pumping, growing and repairing new cells.

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Nutrition Throughout Your Day

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  1. Nutrition Throughout Your Day Chapter 12 Page 167

  2. Breakfast for a Healthy Start • After a 12 hour fast you need food (fuel) • Breakfast – break or end, the fast • Glucose needed for energy for body cells • During the night need energy for breathing, heart pumping, growing and repairing new cells

  3. Breakfast eaters are more alert in the mid morning • Concentrate better, think faster • Skippers – spend rest of the day trying to make up for nutrients missed

  4. What’s For Breakfast? • Breakfast refers to WHEN you eat not what you eat • Menu – is all foods served at a meal of for the wholes day’s meals and snacks • Breakfast can supply ¼ to 1/3 of nutrients you need in a day

  5. Easy Solutions for Breakfast Skippers • “I’m not hungry when I get up” • Get ready first, then eat, pack breakfast for later • “It makes me fat” • Eating breakfast control your appetite, skippers often eat more for lunch or nibble in late morning

  6. “No Time” • Make a sandwich the night before, pack a breakfast the night before • “I don’t like breakfast foods” • Enjoy any foods, pizza, sandwich, last night’s leftovers

  7. Smart Snacking • Snacks provide extra food energy along with nutrients • Growing, active teens need “refueling” • Snack if you are hungry

  8. Snacks in the Pyramid • Pick mostly lean or lower fat snacks • Fruit, raw veggies, yogurt, milk, pretzels, popcorn, bagel, lean deli meat • Choose snacks to fill in food group gaps • Snack on string cheese if you need dairy

  9. Go easy on higher fat or high calorie snacks • Occasionally candy and ice cream are fine • Time snacks for 2 to 3 hours before mealtime • Well chosen snack help curb appetite so you don’t overeat at the next meal

  10. Planning Meals Wisely • Plan ahead when you can • Use your resources wisely • Body uses calories in the same way • Choice is yours • Midday meal is big, have a light meal later

  11. Light Meals • Supplies 1/3 of your nutrients • Foods from several food groups

  12. What Food Groups are Represented? • grilled chicken salad • carrot bread • kiwi fruit • chocolate milk

  13. What Food Groups are Represented? • bean soup • tossed salad • cheese and crackers • fruit juice

  14. What Food Groups are Represented? • scrambled egg • fresh berries • Bagel • hot cocoa

  15. What Food Groups are Represented? • chicken burrito • pepper circles and zucchini sticks • milk

  16. Hearty Meals • Feature variety from all five food groups • 1) Appetizer – small portion of food served at the start • Takes edge off hunger • Soup • Veggie and dip

  17. 2) Main dish – plan the rest of the meal around it • Meat or bean dish • Shrimp and vegetable stir fry

  18. 3) Side dishes – complement the flavor, texture, and color of main dish • Veggies, rice, pasta, salad or bread

  19. 4) Beverage • Nutritious beverage • Milk or juice • Water is a nutrient also

  20. 5) Dessert • Way to end the meal • What kinds of desserts could you make?? • What desserts could add a food group to your meal?

  21. Planning Family Meals • Food preferences • Meal is special if one include family and personal favorites • New foods as taste adventures

  22. Age • People of different ages may need different amounts • Teens and active adults need larger portions • Younger sibling, older grandparents need smaller portions

  23. Schedules • Members may not all be at home at meal time • When you can’t eat together plan for meals that easily reheat

  24. Special Food Needs • Plan around food allergy or special diet • Plan one menu for everyone but an alternative for the person with a special need

  25. Managing Your Resources • Using resources wisely may require trade offs • Trade off – giving up one thing so that you can have something else • Make a homemade meal and not a convenience meal

  26. Time & Energy • May be limited • Plan menus you can prepare quickly • Save time consuming meals when you have more time

  27. Money • Learn ways to stretch your food dollar • Money spent for food at home and snacks at school and work • Limited money doesn’t mean sacrificing nutrition

  28. Kitchen Skills • Take into account your food preparation skills • Novice or advanced

  29. Kitchen Equipment • Plan menus that match your equipment • Make a stir fry in skillet and not a wok

  30. Summary • You can fit a nutritious breakfast into your morning in many easy, quick ways using foods you like. • Snacks provide extra energy and can help you meet Pyramid goals • Meals can be light or hearty any time of the day

  31. Plan menus for family meals that match everyone’s needs and tastes. • When you plan meals, you may need to make trade-offs to manage your resources

  32. Red Eye Muffin • 2 English muffins • 4 slices American Cheese • 4 T salsa (drained) • Yield: 4 servings • Split English muffin with a fork • On Microwave safe plate, place 4 muffin halves. Top with cheese. Microwave until cheese melts. • Place 1 T or salsa on cheese and serve immediately

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