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Healthy Eating and Meal Planning

Healthy Eating and Meal Planning. April Murray and Michelle Nemeth, RD. Healthy Meal Makeovers. Healthy Eating… Lowers risk of Diabetes Promotes a healthy BMI Lowers risk of heart disease Keeps cholesterol levels in range Reduces risk of hypertension. Meal Makeovers.

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Healthy Eating and Meal Planning

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  1. Healthy Eating and Meal Planning April Murray and Michelle Nemeth, RD

  2. Healthy Meal Makeovers Healthy Eating… Lowers risk of Diabetes Promotes a healthy BMI Lowers risk of heart disease Keeps cholesterol levels in range Reduces risk of hypertension

  3. Meal Makeovers Is it really that important to eat balanced, regular meals?

  4. Benefits of Eating Breakfast Jump Start Your Metabolism Keep BMI (Body Mass Index) in healthy range

  5. BMI CHART

  6. Benefits of Eating Regular Meals Stabilize blood sugar levels Lessen food cravings Reduce Risk of Diabetes

  7. Blood Glucose Chart

  8. Benefits of Eating Regular Meals Reduce chance of headache and mood swings Reduce blood pressure

  9. Benefits of Meal Planning More likely to eat better throughout the day Reduce risk of Cardiovascular Disease

  10. Cholesterol Chart

  11. Meal Makeovers What percentage of people do you think skipmeals at least 3 times a week?

  12. 45% Of people skip meals

  13. Meal Makeovers What percentage of people who don’t skip meals prepare them at home versus eat out?

  14. 43% People prepare their own meals on a regular basis

  15. 57% of people buy convenience items or eat out for meals

  16. Meal Makeovers What foods do people typically eat out or purchase?

  17. Balanced Meals • Complex Carbohydrate

  18. Balanced Meals • Lean Protein and Dairy

  19. Balanced Meals • Healthy Fat • (Watch portion sizes)

  20. Balanced Meals • Fruits and Vegetables

  21. What are the ingredients?! FRESH APPLE

  22. What are the ingredients?! UNSWEETENED APPLE SAUCE

  23. What are the ingredients?! SWEETENED APPLE SAUCE

  24. What are the ingredients?! Apple Pie

  25. Meal Makeovers What are some healthy meals you can prepare at home?

  26. Lunch & Dinner Makeovers

  27. Breakfast Makeover

  28. Meal Makeovers What are some healthier options for dining out?

  29. Meal Makeovers

  30. Nonperishable items Keep healthy food choices at work

  31. Grocery Shopping Do not buy non-nutritional items (chips, cookies) just because they are on sale or you have a coupon

  32. Meal Planning If it’s not there, you can’t eat it!

  33. Treating Yourself It is important to keep to a healthy diet, but you can indulge in occasional treats!

  34. Meal Planning Don’t be hard on yourself if you go off your healthy eating program- you can always get right back on the next day!

  35. Healthy Eating & Meal Planning Thank you!

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