HEALTHY HABITS FOR LIFE

A Common Sense Approach to Healthy Living

Week Four

Plan It: Putting it all Together for Healthy Eating

Pleasurable Eating Menu Planning Made Easy Breakfast, Lunch, Dinner,

and Snack Ideas

Pleasurable Eating

Give yourself permission to eat the foods you like.

Savor foods as you eat them. Make eating more enjoyable.

Eat when you are hungry;

stop when you’re full. If you love it, savor it. If you

don’t love it, leave it.

Menu Planning Made Easy

Determine your calorie needs. Determine the amount of food you need

from each food group each day according to My Pyramid recommendations.

Look at sample menus for a guide. Use the “Menu Planner” worksheet.

My Pyramid Recommendations

Food Group Daily Amount of Food1400 2000 2400

Grain 5 oz.-eq. 6 oz.-eq. 8 oz.-eq.Vegetable 1½ cups 2½ cups 3 cups

Fruit 1½ cups 2 cups 2 cupsMilk 2 cups 3 cups 3 cups

Meat & Beans 4 oz.-eq. 5½ oz.-eq. 6½ oz.-eq.Oils 4 tsp. 6 tsp. 7 tsp.DC 171 267 362

Breakfast, Lunch, Dinner, and Snack Ideas

Breaking the Breakfast Barrier. Making the Most of Lunchtime. What’s for Dinner Smart Snacking Makes Sense

Breaking the Breakfast Barrier

Breakfast is the most important meal of the day.

Include at least three food groups at breakfast.– example: yogurt, fruit, granola

Breaking the Breakfast Barrier

Breakfast on the go –example: bagel with peanut

butter and banana Breakfast-at-home

–example: English muffin with cheese and fruit salad

Making the Most of Lunchtime

Remembering to eat mid-day will help you avoid becoming over-hungry.

Include food sources of carbohydrate, protein, and fat.

Making the Most of Lunchtime

Grab and Go lunches–Example: bagel sandwich with turkey,

cheese, cucumber, tomatoes, and mustard. Add an apple and a few chips for crunch.

At Home Lunches–Example: baked potato with chili and

cheese; pear slices; and fruit bar cookies.

What’s for Dinner:

Planning is the key to stress free dinners.

You can save about 15% of food costs by planning ahead.

What’s for Dinner: Planning Tips

Review your calendar Plan a meal focus. Use time saving appliances. Prepare a grocery list. Plan for left-overs.

Quick and Easy Dinner Ideas

Pasta or Rice Evening Breakfast Food Bars: Baked Potato,

Taco/Burrito or Salad Pizza

Smart Snacking Makes Sense

Listen to your body. Do not forget the protein. Keep snacks handy. Remember moderation.

The Plan: Week 4

Complete the response questions Plan a one day menu with serving size

and calories included Create a one week menu using the My

Pyramid website