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Week Four. HEALTHY HABITS FOR LIFE. A Common Sense Approach to Healthy Living. Plan It: Putting it all Together for Healthy Eating. Pleasurable Eating Menu Planning Made Easy Breakfast, Lunch, Dinner, and Snack Ideas. Pleasurable Eating.

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Healthy habits for life

Week Four


A Common Sense Approach

to Healthy Living

Plan it putting it all together for healthy eating
Plan It: Putting it all Together for Healthy Eating

  • Pleasurable Eating

  • Menu Planning Made Easy

  • Breakfast, Lunch, Dinner, and Snack Ideas

Pleasurable eating
Pleasurable Eating

  • Give yourself permission to eat the foods you like.

  • Savor foods as you eat them.

  • Make eating more enjoyable.

  • Eat when you are hungry; stop when you’re full.

  • If you love it, savor it. If you don’t love it, leave it.

Menu planning made easy
Menu Planning Made Easy

  • Determine your calorie needs.

  • Determine the amount of food you need from each food group each day according to My Pyramid recommendations.

  • Look at sample menus for a guide.

  • Use the “Menu Planner” worksheet.

Breakfast lunch dinner and snack ideas
Breakfast, Lunch, Dinner, and Snack Ideas

  • Breaking the Breakfast Barrier.

  • Making the Most of Lunchtime.

  • What’s for Dinner

  • Smart Snacking Makes Sense

Breaking the breakfast barrier
Breaking the Breakfast Barrier

  • Breakfast is the most important meal of the day.

  • Include at least three food groups at breakfast.

    • example: yogurt, fruit, granola

Breaking the breakfast barrier1
Breaking the Breakfast Barrier

  • Breakfast on the go

    • example: bagel with peanut butter and banana

  • Breakfast-at-home

    • example: English muffin with cheese and fruit salad

Making the most of lunchtime
Making the Most of Lunchtime

  • Remembering to eat mid-day will help you avoid becoming over-hungry.

  • Include food sources of carbohydrate, protein, and fat.

Making the most of lunchtime1
Making the Most of Lunchtime

  • Grab and Go lunches

    • Example: bagel sandwich with turkey, cheese, cucumber, tomatoes, and mustard. Add an apple and a few chips for crunch.

  • At Home Lunches

    • Example: baked potato with chili and cheese; pear slices; and fruit bar cookies.

What s for dinner
What’s for Dinner:

Planning is the key to stress free dinners.

You can save about 15% of food costs by planning ahead.

What s for dinner planning tips
What’s for Dinner: Planning Tips

  • Review your calendar

  • Plan a meal focus.

  • Use time saving appliances.

  • Prepare a grocery list.

  • Plan for left-overs.

Quick and easy dinner ideas
Quick and Easy Dinner Ideas

  • Pasta or Rice

  • Evening Breakfast

  • Food Bars: Baked Potato, Taco/Burrito or Salad

  • Pizza

Smart snacking makes sense
Smart Snacking Makes Sense

  • Listen to your body.

  • Do not forget the protein.

  • Keep snacks handy.

  • Remember moderation.

The plan week 4
The Plan: Week 4

  • Complete the response questions

  • Plan a one day menu with serving size and calories included

  • Create a one week menu using the My Pyramid website