Mastering Nutrition: Importance of Meal Planning and Healthy Choices

1. Stephanie Bailey Nutrition Educator Graduate Assistant I have learned the basics…Now What?

2. Eat This… SunChips – 1 oz. 140 Calories 6 g Fat 170 mg Sodium 3 g Fiber Cheetos – 1 oz. 160 Calories 10 g Fat 290 mg Sodium 0 g Fiber …Not That

3. Review the importance of food groups • Understand how to “decode” a food label • Recognize proper portion sizes • Learn how to properly plan meals Objectives

4. The Food Pyramid What is wrong with this picture???

5. Change of plate

6. Grains- 6 servings • Make half your grains whole grains • 1 slice whole grain bread • 1 cup whole grain cereal • ½ cup rice/oatmeal • Vegetables- 2 ½ -3 servings • Vary your veggies • 1 cup raw spinach • ½ cup broccoli • 1 medium potato Change of plate

7. Fruit- 2 servings • Focus on fruit • ½ cup strawberries • 1 small banana • ¼ cup dried fruit • Dairy- 3 servings • Get your calcium-rich foods • 1 cup milk • 1 cup yogurt • 1 slice cheese Change of plate

8. Protein- 5 ½ - 6 ½ ounces • Go lean with protein • 1 oz meat/ 1 slice turkey meat • 1 egg • ¼ cup cooked beans • Oils- 6 teaspoons • Choose healthier unsaturated oils • 1 Tbsp. oil = 3 tsp. • 2 Tbsp. peanut butter = 4 tsp. oil • 2 Tbsp. Italian dressing = 2 tsp. Change of plate

10. The Food Label

11. “No Trans Fat” • Can have up to .4999 g / serving • “Reduced Fat / Calories” • 25% less / serving • Low Fat • < 2 g fat / serving Moral = Watch serving size What does it mean?

12. Portion distortion

13. How many servings of fruit is a large banana? a. 1 b. 2 c. 3 Portion control quiz

14. Using the water, pour what would be 1 serving or 1 cup of milk. Portion control quiz

15. Pour a serving of cereal. Portion control quiz

16. Scoop out the proper portion of peanut butter. Portion control quiz

17. Which of the following is a good example of the proper portion of protein? A. cd B. deck of cards C. palm of your hand D. a & c E. b & c Portion control quiz

20. Portion sizes

21. When dining in: • Use a smaller plate • Do NOT eat from the container or bag! • Use the measuring cups • When dining out: • Place half in a to-go container before eating • Share with someone • Order a kids size • Leftovers = food for later! Portion size tips

22. Key word = planning! • With a little time and effort you can save calories and be healthier…it will pay off in the long run! • It can be done on a budget! • Helps you stay on track Meal planning

23. Let’s start with breakfast • Most important meal of the day! • Choose whole grains, a protein, fruit • Protein can be eggs, peanut butter, dairy • In a rush—plan ahead and pack something the night before • Ie. Granola bar; apple; smoothie Meal Planning—Where do I begin

24. Oatmeal-add berries, bananas, apples, dried fruit, almond slices • Fruit smoothie—blend together skim milk or plain yogurt with frozen fruit • Whole wheat toast or English muffin with peanut butter • Cottage cheese with fresh fruit • Cereal- add fresh or dried fruit Breakfast

25. Be prepared • If dining out: think about what you are ordering before you arrive • Look up nutritional information online • On-the-go:pack something • Pack your lunch the night before • Take leftovers • Pack a salad or sandwich Lunch

26. Ideas • Salad • Spinach/lettuce, chopped veggies, fruit, beans or meat • Dressing– choose vingarettes • Crackers/ toast • Sandwich • Pack veggies, fruit, soup, or yogurt as a side item alternative to chips Lunch

27. Choose lean proteins • Bake, boil, grill • Load up on veggies • Remember half your plate is supposed to be fruits/veggies • Choose a starch • Whole grains • Starchy vegetables-potatoes, corn • Use a crock-pot • Good for meats & stews • Cooks all day and is ready when you get home dinner

28. Use non-fat plain yogurt or applesauce in place of oil • Use brown rice instead of white & whole grain pasta Make over your Recipes

29. Carrots To burn off 1 baby carrot you must walk 20 feet M & M’s To burn off 1 M & M, you must run the length of a football field (100 yards) SnacksTo put it in perspective….

30. Frozen bananas dipped in dark chocolate • Apple or banana with peanut butter • Fruit and yogurt • Try Greek yogurt for extra protein • “Baked” apples • Place slices of apple in microwave for 1 minute • Drizzle 1 Tablespoon honey and sprinkle with cinnamon Healthy Snacking—For a sweet tooth

31. Whole grain crackers or tortilla chips with salsa or cheese • 35 calorie cheese wedge • Granola or energy bar • Pay attention to food label—calories, sugar content, fiber • Mini Pizzas • Toast ½ English muffin or pita and add tomato sauce and cheese • Veggies and hummus Healthy snacking--Crunchy

32. Make your own trail mix • Whole Wheat Chexor Cheerios • Pretzels • Popcorn • Dried fruit • Nut pieces • Using slices of nuts with help reduce calories • Nuts are healthy but energy-dense Healthy snacking--Cruncy

33. Late night munchies • Are you truly hungry or just bored? • It takes the brain 20 minutes to realize you are full • Distract yourself: go for a walk, stop procrastinating-get work done; call a friend • Sip on tea • Choose a healthy snack and watch portion size • Measure it out • Do not eat straight from the package or container Healthy snacking

34. Questions??? Next week: Healthy Eating on Campus & Dining Out