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Cover area with cropped image. Do not overlap blue bar. Completely cover gray area. Lose and Win. Session 3: Planning ahead for healthy eating. Planning ahead for healthy eating. Objectives. Discuss how planning ahead helps you make healthier choices Encourage meal planning

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Lose and win

Cover area with cropped image.

Do not overlap blue bar.

Completely cover gray area.

Lose and Win

  • Session 3: Planning ahead for healthy eating



Objectives
Objectives

  • Discuss how planning ahead helps you make healthier choices

  • Encourage meal planning

  • Provide examples of healthy snacks and meals

  • Demonstrate how to read nutrition labels

  • Discuss tips to help plan ahead

Confidential Property of UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.


How can planning ahead help
How can planning ahead help?

“I’m trying hard to eat healthy, but my work schedule is so hectic that I often don’t have time for lunch. I’ll plan to run out for lunch, but then get tied up in a meeting and can’t get away. Then I’m so hungry that I’ll eat anything in sight. This is when I usually head to the vending machine and grab a candy bar and bag of chips. I know this is not a good choice, but what can I do?”

Confidential Property of UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.


Plan meals ahead of time
Plan meals ahead of time

  • Meal planning steps

  • Write out a meal plan for the week

  • Make a grocery list

  • Shop smart

  • Prepare ahead of time

Confidential Property of UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.


Planning meals
Planning meals

Confidential Property of UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.


Sample menus for 2000 calories
Sample menus for 2000 Calories

Source: MyPlate.gov

Please note: These are sample menus. Eating a 2,000 calorie diet may not result in weight loss.

Confidential Property of UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.


Make a grocery list
Make a grocery list

Confidential Property of UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.


Healthy on the go snacks
Healthy on-the-go snacks

Keep some of these grab-and-go snacks at your desk, in your bag, or nearby

  • Granola bars

  • Light cheese sticks

  • Popcorn

  • Mixed nuts or trail mix

  • Individual packed whole-wheat crackers

  • Whole fruit such as apples, pears, oranges and bananas

Snacks or mini-meals eaten throughout the day will help keep you fueled and prevent you from becoming over hungry

Confidential Property of UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.


Shop smart
Shop smart

  • Stick to your shopping list

  • Limit the number of grocery visits to once a week

  • Don’t shop when you’re hungry when you’re more likely to buy impulse items

  • Focus shopping around the perimeter of the store where you can find fresh produce, dairy, seafood, meats, and bread

  • Check ‘Nutrition Facts’ for serving size, calories and fat per serving

  • Choose products that are more wholesome with less additives

  • Read the label and look for ingredients that you recognize

Confidential Property of UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.


Reading nutrition labels
Reading nutrition labels

How many calories would you consume if you ate the entire container?

Confidential Property of UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.


Know what you re eating
Know what you’re eating

Can you name this food?

INGREDIENTS: ENRICHED FLOUR (WHEAT FLOUR, THIAMIN, RIBOFLAVIN, FOLIC ACID), ROASTED PEANUTS, PARTIALLY HYDROGENATED SOYBEAN AND/OR COTTONSEED OIL, SUGAR, HIGH FRUCTOSE CORN SYRUP, DEXTROSE, SALT, MALTED BARLEY FLOUR (BAKING SODA, MONOCALCIUM PHOSPHATE, SODIUM ACID PYROPHOSPHATE), SOY LECITHIN, CORN STARCH, SODIUM SULFITE, CHEDDAR CHEESE (PASTEURIZED MILK, CHEESE CULTURES, SALT, ENZYMES), COLOR (YELLOW 6), RED PEPPER, BUTTERMILK, WHEY, SODIUM PHOSPHATE

Confidential Property of UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.


Know what you re eating1
Know what you’re eating

Can you name this food?

INGREDIENTS: ENRICHED FLOUR (WHEAT FLOUR, THIAMIN, RIBOFLAVIN, FOLIC ACID), ROASTED PEANUTS,PARTIALLY HYDROGENATED SOYBEAN AND/OR COTTONSEED OIL, SUGAR, HIGH FRUCTOSE CORN SYRUP, DEXTROSE, SALT, MALTED BARLEY FLOUR (BAKING SODA, MONOCALCIUM PHOSPHATE, SODIUM ACID PYROPHOSPHATE), SOY LECITHIN, CORN STARCH, SODIUM SULFITE, CHEDDAR CHEESE (PASTEURIZED MILK, CHEESE CULTURES, SALT, ENZYMES),COLOR (YELLOW 6),RED PEPPER, BUTTERMILK, WHEY, SODIUM PHOSPHATE

Answer: Peanut butter crackers

Confidential Property of UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.


Prepare ahead of time
Prepare ahead of time

  • Busy schedules can leave little time for preparing food

  • Schedule time at the beginning of the week to prepare food ahead

  • Get organized - make sure ingredients you need are easy to find

  • Cut up fruits and vegetables so they are ready to eat

  • Assemble or pre-cook portions of the meal if possible

  • Place frozen meals in the refrigerator to thaw the morning or day before

  • Portion out individual snack size servings of crackers or other snacks

  • Keep pre-made foods in the freezer so that you can just heat and serve

Consult with your physician before starting any exercise/diet program

Confidential Property of UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.


How can planning ahead help you?

Visit health and wellness on myuhc.com®, for 24-hour online

resources and tools that help make it easier to live a healthy life

and to access an online health coach program for weight loss.

Confidential Property of UnitedHealth Group. Do not distribute or reproduce without express permission of UnitedHealth Group.


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