healthy on-the-go
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Healthy On-the-Go. Not enough time…. Oh No! I slept through my alarm….looks like I’m skipping breakfast again. How am I going to fit in lunch? Starbucks??. Getting ready in an hour is hard enough. How am I going to have time to make dinner?!. Helpful Healthy Guidelines. - PowerPoint PPT PresentationTRANSCRIPT
Healthy On-the-Go
Not enough time…Oh No! I slept through my
alarm….looks like I’m skipping
breakfast again How am I going to fit in lunch? Starbucks??
Getting ready in an hour is hard enough.
How am I going to have time to make
dinner?!
Helpful Healthy Guidelines
Enjoy your food, but eat less Avoid oversized portions Make half your plate fruits and vegetables Make at least half your grains whole grains Switch to fat free or low fat (1%) milk Compare sodium in foods like soup, break,
and frozen meals and choose the foods with lower numbers
Drink water instead of sugary drinks
Using My Plate
In a meal…. Include all 5 food groups For ex. Sandwich with 2 slices whole grain bread,
turkey, and low-fat cheese with an apple and a handful of carrots
Fiber is a Girl’s Best Friend!
Feel fuller longerPrevent constipationLower cholesterol levels
Campus Dining vs. Packed Lunch
Subway 6 inch turkey breast with mayo and provolone cheese 440 cals, 19.5g fat, 985 mg sodium
Turkey sandwich from home 245 cals, 6.5g fat, 720 mg sodium
Calorie Dense vs. Nutrient Dense Foods
Calorie Dense Foods Nutrient Dense Foods
Benefits of a Nutrient Dense Diet
• Diet (n.) – the sum of food and drink consumed by an organism
• Nutrient dense – having a high nutrient to calorie ratio
• Benefits -Learning -Exercising -Learn by Doing -Socializing
Contributors to Poor Food Choices
• Under-eating• Social setting• Eating late at night• Drinking alcohol• Drinking sugar-sweetened beverages
Time Crunch Solutions
Smoothie Time!
fast, tasty, and nutritious breakfastThe only prep is putting everything in a blenderbanana, cup of frozen blueberries (or
strawberries), and soy/almond or regular milkCombine, blend, breakfast
Add extras that take the nutrition from good to great
Spinach Vit A, C, and K as well as
Calcium and IronFlax seeds
Omega-3s, fiber, and antioxidants
Whey protein keep you full longer
Quick Muffins To Go
Need: A banana, an egg, flourAdd: Berries, chocolate chips, nuts, or
anything you wantSimply mash the banana and combine with
egg, add just enough flour to thicken, and back at 350 for 15-20 minutes
protein, potassium, easy on the go
Pre-Prepare: the secret to success
Avoid thoughtless choicesGet excited about your nutritious delicious
mealSave money!Caaaareful: Meat and dairy require
refrigerating over 2 hours Or bring a handy dandy ice pack
Beautiful Bulk Cooking: Start With
Complete proteinHigh fiberContains ironGluten Free
Nutrient DenseContains Calcium
&FolateAntioxidants!
OR
…then add you’re pre-prepared mix 2 handfuls spinach, 1
chopped pear, ½ cup chickpeas, handful pecans, 4tbsp olive oil, 3 tbsp balsamic vinegar, a little maple syrup if you wish
1/2 cup black beans, ½ cup pico de gallo, avocado, lime juice, chipotle powder
Waldorf: walnuts, sliced apple, grapes, celery, + olive oil, lemon juice, apple cider vinegar
When you REALLY have no time…
What you eat: What you get: Fruit cup A quick energy boost that lasts Veggie cup Fiber and bulk Coffee An energy boost when you have
already eaten Soda Often overlooked extra calories Chips A spike of energy with little nutrient
content Cookie A giant portion to satisfy an
often smaller craving
Problem SolvedSmoothie
prepped in the fridge? Check! Can’t wait for
breakfast
Who need CPK for a delicious Waldorf Salad.
Got mine packed!
Southwest topper in the fridge. Rice
cooker ready for quinoa.
Getting ready and dinner in an hour… I’ve
got this!