Smart Snack and Meals.

Learning Outcomes:

•       Understand the importance of planning your meals.

•       Thinking of all the food groups and the entire day.

•       If you plan, you are likely to succeed!

•       Hello planning, good bye stress!

5 Basic Menu Planning Principles:

1. Strive for balance (all 5 or most food groups)
2. Emphasize variety
3. Add contrast (textures)
4. Think about color
5. Consider eye appeal and convenience

One Food Unlimited Options!

Example:  Broccoli

Ways to prepare:

            raw                  steamed                       boiled

            sautéed                        broiled             blanched

Ways to use:

            salad                garlic or ginger quiche

            soufflé             w/sesame seeds            pasta

How to Build Your Snacks

1. Think protein first, this does not mean just animal protein. You can have nuts, cheese also counts as some protein, a dip made from beans, yogurt, nut butters, even a hard-boiled egg.
2. Next think of fruit and or vegetable of choice or season. Easy options: apple, carrots, celery, banana, dried fruits, broccoli, cherry tomatoes, oranges, cucumber….

Examples: apple and nut butter, hummus and carrots, bean dip and cucumber or celery, cherry tomatoes and low fat cheese and basil on a toothpick, broccoli with Navy bean dip, nuts and yogurt….

How to Build Your Meals

•       Same concepts as a snack just follow My Plate guidelines, 1/2 of the plate fruits and veggies, 1/4 lean protein and 1/4 whole grain.

•       Healthy eating should be easy and fun, not every night is Thanksgiving, no need to stress.

•       Chicken does not mean boiled boring old chicken breast.

•       Think of different ways to cook the same food item.

•       Left over are NOT move over and on to the next.

–      Rotisserie chicken can be your BFF; frittata/omelet, chicken salad, shred it and make chili, chicken quesadilla, rainbow rice.

Plan Together

1. It is a group effort, so bring in your family when planning.
2. Get your family to help, shopping (share your label reading knowledge).
3. Get your family to help, planning, (use what you have learn).
4. Let your family feel the heat, they can help you cook.
5. Dinner time is FAMILY time.

Mindful Lifestyle

•       Mindful means to take the time for what really matters.

•       Family eating time is the time when you should share with the family, get to know your kids and let them get to know you.

•       Be mindful of when you are full by avoiding distractions like TV, music, and phones.