PLANNING PLANNING MEALS AND SNACKS
OBJECTIVES • explainwhy breakfast is important. • describemeal planning tips. • identifyhealthy ways to snack
MEALS Plan your meals according to calorie intake and percentages of carbohydrates, protein, and fats
BREAKFAST After a night of sleep, you need breakfast to turn your body’s fuel-producing mechanism back on.
BREAKFAST Breakfast provides the fuel you will need later in the morning.
BREAKFAST Any food that supplies calories and nutrients can be part of a healthful breakfast.
BREAKFAST Most important meal of the day!
LUNCH AND DINNER You should be eating 4-5 small meals a day This keeps your body burning calories throughout the day
LUNCH AND DINNER Vary your proteins.
LUNCH AND DINNER Use limited amounts of fats, sugars, and salt.
LUNCH AND DINNER Balance your eating plan.
LUNCH Plan and prepare you lunch and dinners in advance
LUNCH AND DINNER Avoid empty-calorie foods. empty-calorie foods Foods that offer few, if any, nutrients, but do supply calories
SNACKING Nutrient density is an important factor to consider when choosing snack foods. nutrient density The amount of nutrients relative to the number of calories they provide
SNACKING • Pay attention to what you are eating. • Eating absent-mindedly can lead to overeating.
SNACKING Avoid snacking just before mealtime.
SNACKING Choose healthy foods as snacks
SMART SNACKING • Air Popped Popcorn • Nonfat Cottage Cheese • Frozen Grapes • Protein Bars • Hard Boiled Eggs • Orange Slices • Sugar Free Jello • Broccoli Florets • Sliced Chicken Breast • Green Salad • Hummus • Cherry Tomatoes • Nonfat Yogurt • Peanut Butter • Frozen Mangos • Frozen Yogurt • Fruit Smoothies • Walnuts • Sunflower Seeds • Soy Chips • Bean Salad • Tuna • Sliced Apples • Pickles • Olives
EATING OUT ORDER AN APPETIZER AS YOUR MEAL
EATING OUT If you order a main course, remember you don’t finish you can take it home
EATING OUT Check the menu for a healthy eating section
EATING OUT Select foods that are grilled, roasted or broiled instead of fried
EATING OUT Ask for dressings, gravy, and sauces on the side.
FAST FOOD Try to limit you fast food
FAST FOOD Get something else other than fries
FAST FOOD Get water instead of soda
FAST FOOD Lower your portions
5 QUESTIONS • What is the most important meal of the day? • Define Nutrient density. • Define empty calories. • Give 2 examples of a healthy snack. • Give 2 tips when eating out.