My Plate Emphasizes: Balance Calories Enjoy your food, but eat less. Avoid oversized portions. Foods to Increase Make half your plate fruits and vegetables. Switch to fat-free or low-fat (1%) milk. Make at least half your grains whole grains Foods to Reduce Compare sodium (salt) in foods like soup, bread, and frozen meals, and choose foods with lower numbers. Drink water instead of sugary drinks.
2010 Dietary Guidelines for Americans Food and Nutrients to Reduce: Reduce daily sodium to <2300 mg* or <1500 mg* Sat fat<10% calories Cholesterol<300 mg Trans fat as low as possible SOFAS (Solid Fats and Added Sugars) Limit intake of refined grains Food and Nutrients to Increase: Increase Fruit and Veggies ½ grains=whole grains Low fat/ fat free milk Choose a variety of protein foods including: seafood, lean meat and poultry, eggs, beans/peas, soy products, nuts and seeds Oils to replace solid fat Potassium, Fiber, Calcium, Vit D * 2300 mg sodium per day for general population *1500 mg sodium per day for persons who are 51 and older, and those of any age who are African American, or have high blood pressure, diabetes, or chronic kidney disease
Setting Priorities How much time do you carve out for meal preparation each week? Do you have a set plan? What are some current obstacles and/or frustrations you have for making healthy meals?
The Game Plan You have to plan! Set time to plan, shop, and prep. Actually put it in your calendar! Involve the kids. Let them choose a day and be responsible for putting the items needed on the grocery list. This is also an opportunity to teach about components of healthy eating. Set up rotating menus. Breakfast 4-6 Lunch 6-10 Dinner 10-15 * Plan for days to go out as well based on schedule Plan to Eat Food on the Table Top Grocery List Apps (Grocery IQ, Grocery Gadget) Top Grocery List Apps Many retailers have shopping list builders on their websites
Bulk Cooking 101 Cook up favorite proteins Make extra starchs/grains Have on hand favorite condiments and sauces Use your freezer! Save time and $$ Examples: Chicken Breast Pulled Pork Taco Meat Meat balls Whole Grain Rice Quinoa Whole Grain Pasta Beans Cut up veggies and fruit What are your favorites?
Breakfast Made Easy 1. Eat breakfast (or within one hour of waking up) 2. Make sure it has protein and fiber (ideally at least 5 grams or more each) 3. Prep night before 4. Grab and go are ok 5. Leftovers from dinner Hard boiled eggs Granola Bars (KIND bars are my favorite) Oatmeal packets Trail mix (nuts, dried fruit, whole grain cereal, seeds) Greek yogurt with fruit Smoothie (prep night before) Whole grain waffle with nut butter Scrambled eggs/veggies in whole corn tortilla String cheese and a piece of fruit More inspirationinspiration
Healthy Lunches=Happy Camper Lunches should be higher in protein, fiber, and keep portions moderate Avoid heavy carbohydrates meals (big pasta, bread, etc) as that can make you feel tired during the afternoon Utilize leftovers (breakfast and dinner) and pack the night before, so its grab and go Try Bento Box StyleHelps keep portions in control, and gives customization to reach food group goals. Build together as a family