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Easy, Tasty & Nutritious Meals Pauline Genter, MS, RD Good nutrition matters . . . A healthy diet is important for Maintaining energy levels Staying mentally sharp A robust immune system Better overall health Elements of a healthy diet . . .

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easy tasty nutritious meals

Easy, Tasty & Nutritious Meals

Pauline Genter, MS, RD

good nutrition matters
Good nutrition matters . . .

A healthy diet is important for

  • Maintaining energy levels
  • Staying mentally sharp
  • A robust immune system
  • Better overall health
elements of a healthy diet
Elements of a healthy diet . . .
  • A balance between energy in and energy expended
  • Know your ‘energy (calorie) budget’ (about 13 calorie/#wt.)
  • Choose foods that are nutrient dense (eat ‘heavy’)
elements of a healthy diet4
Elements of a healthy diet . . .
  • An adequate protein intake (0.5g/#wt.)

Protein is important to help preserve muscle, bone mass & a healthy immune system

Make your protein lean – fish, poultry, beans, peas, soy & low-fat dairy

elements of a healthy diet5
Elements of a healthy diet . . .
  • Healthy carbohydrates

Choose “whole grain” carbs – whole wheat bread & pastas, whole grain cereals, oats, brown rice

Go easy on refined grains & food products with added sugars

elements of a healthy diet6
Elements of a healthy diet . . .
  • Fiber or roughage daily

Dietary fiber keeps us “regular”, helps reduce blood cholesterol levels & it is filling

Good sources are fruits & vegetables, whole grains, legumes

GOT gas??? Try Beano

elements of a healthy diet7
Elements of a healthy diet . . .
  • Healthy fats

Cook with small amounts of canola or olive oil

Get your omega-3’s – eat fish twice weekly, snack on nuts, add flaxseed

Limit foods with saturated & trans fat

elements of a healthy diet8
Elements of a healthy diet . . .
  • Focus on fruits and vegetables

Eat colorfully to get a wide variety of vitamins, minerals and phytochemicals

Frozen vegetables & fruits are healthy, convenient & economical choices

elements of a healthy diet9
Elements of a healthy diet . . .
  • Reduce sodium intake

Too much salt or sodium contributes to high blood pressure & fluid retention

Use herbs, spices, garlic, onion, lemon & pepper to tingle your taste buds

Read food labels to compare items

elements of a healthy diet10
Elements of a healthy diet . . .
  • Adequate calcium and vitamin D

Adults need 3 – 4 servings of low-fat milk or yogurt daily

Lactose intolerant???

May need to consider supplements

beyond hamburger helper
Beyond hamburger helper. . .

Simple ideas for

preparing delicious and

nutritious meals . . .

tips for easy healthy meals
Tips for easy, healthy meals . . .

Plan Ahead

Decide on 4-5 main dishes for the week

Keep a “running” shopping list

Check out store ads for specials – but decide if you really need the items

tips for easy healthy meals13
Tips for easy, healthy meals . . .

Make your meals interesting

Include different colors, flavors & textures

Plan to have foods from at least 3 of the food groups at each meal

Try a new food each week!

tips for easy healthy meals14
Tips for easy, healthy meals . . .

Surf the web for recipe ideas or browse cookbooks, newspapers & magazines

www.mnsu.edu/shs/healtheducation/bmc

www.aicr.org

www.mealmakeovermoms.com

tips for easy healthy meals15
Tips for easy, healthy meals . . .

Shop wisely

Stick to your list!

Shop the perimeter of the store first – load your cart with produce; add a little dairy, seafood & fresh poultry, meats

tips for easy healthy meals16
Tips for easy, healthy meals . . .

Make it somewhat home-made – have frozen and canned items available

Limit snack and dessert items

Read food labels and √ expiration dates

Don’t shop when you are hungry/tired

tips for easy healthy meals17
Tips for easy, healthy meals . . .

Stock your kitchen well

Keep dry goods on hand – pasta, rice, cereals, herbs & spices

Frozen foods & food in cans and jars last a long time

Buy smaller quantities of perishable items – bagged lettuce, fruit, milk

tips for easy healthy meals18
Tips for easy, healthy meals . . .

Cook once, serve twice

Most cooked foods/dishes can be stored safely for 3 – 4 days in the refrigerator

Use leftovers creatively

Freeze small portions of casseroles, stews, soups, meats, etc.

tips for easy healthy meals19
Tips for easy, healthy meals . . .

Prepare one-dish meals

Use a skillet, large pot, crock-pot or casserole dish to make and serve the whole meal –

beef, barley & vegetable stew chicken, vegetable & rice casserole vegetarian chili

tips for easy healthy meals20
Tips for easy, healthy meals . . .

Redefine a ‘meal’

If you’re too busy or tired to cook, make a nutritious mini-meal or snack

Make a salad with tuna & veggies;

have a sandwich & a cup of vegetable soup; stir up a veggie omelet

tips for easy healthy meals21
Tips for easy, healthy meals . . .

Enjoy mealtimes

Create a pleasant place to eat

Savor your food, eat ‘mindfully’

Eating alone? Invite friends & neighbors for meals, start a ‘dinner club’