1. PLANNING MEALS AND SNACKS

2. OBJECTIVES explain why breakfast is important.
describe meal planning tips.
identify healthy ways to snack

3. MEALS
Plan your meals according to calorie intake and percentages of carbohydrates, protein, and fats

4. BREAKFAST
After a night of sleep, you need breakfast to turn your body’s fuel-producing mechanism back on.

5. BREAKFAST
Breakfast provides the fuel you will need later in the morning.

6. BREAKFAST
Any food that supplies calories and nutrients can be part of a healthful breakfast.

7. BREAKFAST
Most important meal of the day!

8. LUNCH AND DINNER
You should be eating 4-5 small meals a day This keeps your body burning calories throughout the day

9. LUNCH AND DINNER
Vary your proteins.

10. LUNCH AND DINNER
Use limited amounts of fats, sugars, and salt.

11. LUNCH AND DINNER
Balance your eating plan.

12. LUNCH
Plan and prepare you lunch and dinners in advance

13. LUNCH AND DINNER
Avoid empty-calorie foods. empty-calorie foods Foods that offer few, if any, nutrients, but do supply calories

14. SNACKING
Nutrient density is an important factor to consider when choosing snack foods. nutrient density The amount of nutrients relative to the number of calories they provide

15. SNACKING Pay attention to what you are eating.
Eating absent-mindedly can lead to overeating.

16. SNACKING
Avoid snacking just before mealtime.

17. SNACKING
Choose healthy foods as snacks

18. SMART SNACKING Air Popped Popcorn Nonfat Cottage Cheese Frozen Grapes
Protein Bars
Hard Boiled Eggs
Orange Slices
Sugar Free Jello
Broccoli Florets
Sliced Chicken Breast
Green Salad
Hummus
Cherry Tomatoes
Nonfat Yogurt
Peanut Butter
Frozen Mangos
Frozen Yogurt
Fruit Smoothies
Walnuts
Sunflower Seeds
Soy Chips
Bean Salad
Tuna
Sliced Apples
Pickles
Olives

19. EATING OUT
ORDER AN APPETIZER AS YOUR MEAL

20. EATING OUT
If you order a main course, remember you don’t finish you can take it home

21. EATING OUT
Check the menu for a healthy eating section

22. EATING OUT
Select foods that are grilled, roasted or broiled instead of fried

23. EATING OUT
Ask for dressings, gravy, and sauces on the side.

24. FAST FOOD
Try to limit you fast food

25. FAST FOOD
Get something else other than fries

26. FAST FOOD
Get water instead of soda

27. FAST FOOD
Lower your portions

28. 5 QUESTIONS What is the most important meal of the day?
Define Nutrient density.
Define empty calories.
Give 2 examples of a healthy snack.
Give 2 tips when eating out.