1. Meals Made Easy Natasha Harrietha, P.Dt Sobeys Glace Bay, Sobeys Prince Street

2. Outline Healthy Eating Basics –Balance Your Meals –Be Size Wise –Practice Mindful Eating Meals Made Easy Stock your Cart

3. Have at least 3 foods groups per meal Aim for 1-2 food groups per snack Use the healthy plate as a guide Balance Your Meals

4. Carbohydrate raises blood sugars Insulin brings blood sugars back down Lows = hunger, low energy, dizziness Fibre and fat slow the rise Protein helps with satiety Balance Your Meals

5. Portion Distortion Fruits and Vegetables 6 spears of asparagus, 1 pineapple ring, 1 celery stalk, 20 grapes Grain Products 30 grams of cold cereal, 10 saltines, ½ cup cooked pasta or rice Milk and Alternatives 1 cup milk, 50 grams cheese, 200 mls yogurt drink Meat and Alternatives ¾ cup legumes, ¾ cup hummus, 2.5 oz lean meat

6. One cup (250 ml) of fruit juice is equal to how many servings of fruit? 1.½ 2.1 3.2 4.3 5.10 Be Size Wise

7. = Did you know? A bottle (473 ml) of 100% fruit juice = 13 teaspoons of sugar One cup of juice = 2 servings of Vegetables and Fruit

8. A restaurant serving of pasta is equal to approximately how many slices of bread? 1. 2.5 2. 4 3. 6 4. 8 5. 15 How Many Servings?

9. = One restaurant serving of pasta equals approximately 6 servings of bread (6 Grain Servings)

10. What does a serving size of cheese look like? 1.A deck of cards 2.Two thumbs 3.A palm 4.A toonie 5.One finger How Many Servings?

11. = One serving of cheese is equal to 50 g (1½ oz) which looks like 2 thumbs

12. A 12 oz steak is equal to how many servings? 1.2 2.3 3.4 4.5 5.6 How Many Servings?

13. = A 12 oz steak is equal to approximately 5 servings of Meat and Alternatives.

14. Watch the Extras Cookies, homemade 2 125 Calories Sports drink 1 bottle (710 ml) 180 Calories Chocolate bar 1 (40 g) 200 Calories Caramel cake 1 220 Calories Donut 1 245 Calories Pop 1 bottle (591 ml) 250 Calories Potato chips 1 bag (75 g) 400 Calories

15. Watch the Extras You eat one piece of pie everyday (1/6) = 300 calories x 7 x 52 = 109,200 calories/year (30lbs) You replace your piece of pie with a fruit = 60 calories x 7 x 52 = 21,840 calories/year (6lbs) A difference of 87,360 calories or approximately 24 pounds a year

16. Think before you drink Satisfy Your Thirst with Water

17. You drink one large double double each day. =135 calories x 7 x 52 = 49,140 Cal/year You switch to milk and eliminate the sugar =34 calories x 7 x 52 = 12,376 Cal/year A difference of 36,764 calories per year (approximately 10 ½ pounds per year!)

18. How many teaspoons of sugar in a bottle of pop? -a 591 ml of cola has 17 tsp sugar. 591 ml cola = 250 cal You drink one 591 ml pop each day =250 calories x 7 = 1750 Cal/week That’s 26 pounds gained in one year.

19. Being Mindful Moral of the story: practice mindful eating! Eat foods from all groups 80% of the time with specialty items only 20% of the time. Enjoy all foods in moderation and always consider each meal as a new chance to eat healthfully

20. Meals Made Easy Plan, Plan Plan!! –Meal Plan –Grocery List Stock up Cook once, eat twice Use your slow cooker Buy some time saving items: –Deli Roasted chicken- Pizza –Bagged or packaged salads- Pre-cut veggies and fruit –Stir-fry strips (meat)- Frozen vegetables

21. Meal Plan

22. Healthy Eating in a Hurry Building a Better Breakfast –Freeze homemade muffins, pancakes and waffles –Take a smoothie with you if you’re on the run Breakfast Ideas –Whole wheat tortilla, peanut butter and banana –Microwaved egg, whole wheat English muffin and milk –Yogurt sundae (yogurt, fruit, nuts or crushed cereal) –High fibre cereal, milk and almonds

23. Healthy Eating in a Hurry Lively Lunches –Pack lunches the night before –Plan for leftovers –Build on a frozen entrée –Prepare and cook foods ahead of time (veggies, cheese cubes, boiled eggs, etc.) Lunch Ideas –Pita, hummus and veggies –Egg burrito (whole wheat tortilla, boiled egg, salsa, veggies and cheese)

24. Healthy Eating in a Hurry Snappy Suppers –Wash/cut vegetables when you return from grocery store –Plan to have leftovers on busy days –Cook extra when you have time and freeze for later Supper Ideas –Whole wheat chicken fajitas (tortilla, chicken, vegetables and salsa) –Veggie and cheese omelet with whole grain toast

25. Salad What can we add to make it balanced? Build a Better Meal

26. Vegetable Sandwich What can we add to make it balanced? Build a Better Meal

27. Soup What can we add to make it balanced? Build a Better Meal

28. Build a Better Cart Some grocery cart staples… Local, seasonal vegetables and fruit (on sale..) Canned fruit packed in water, no added salt canned vegetables Spaghetti mix, stir fry mix, omelet mix for a quick vegetable addition to your favorite meals Whole wheat/whole grain breads, English muffins, and small wraps

29. Continued… Fresh meats (on sale), quick fry chicken and beef strips, turkey pepperoni, salmon Low fat milk, yogurt, and low fat cheeses Non hydrogenated margarines and unsaturated cooking oils like olive, canola, and flax Whole grain breakfast cereals with little added sugars Whole grain pastas and quick cooking whole grain brown rice Nut butters like peanut and almond

30. Continued… Canned beans, lentils, chickpeas with no added salt Canned tuna and flavored tunas Low sodium chicken and beef stocks Frozen fruits and vegetables Frozen thin crust pizzas Low sodium frozen entrees No salt added trail mix

31. Looking to Get Cooking? Sometimes, even the simplest recipes can go wrong If you are interested in learning more about how to cook- Sobeys Prince Street has an in-store Chef. If you would like to learn more about label reading, shopping, and get more recipes; please sign up for my email list!

32. Questions?