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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 Give yourself permission to eat the foods you like.

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healthy habits for life

Week Four

HEALTHY HABITS FOR LIFE

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 MyPyramid 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 barrier8
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 lunchtime10
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
  • Make copies of the Menu Planner Worksheet
  • Plan menus for the week
  • Try one new idea
  • Complete the Food and Activity Journal