Healthy Cooking and Meal Planning

1
Healthy Cooking and Meal Planning

• Theresa Gilbert, RD
• HAWC

2
The Food Guide Pyramid

• The pyramid emphasizes three important parts of a
  healthy diet
  
• Balance
• Moderation.
• Variety.

SUGAR
3
Take a closer look at the bottomGrains,
Fruits/Vegetables

• 55 of diet should come from these food groups -
  ENERGY!
  
• Whole Grains - brown rice, pasta, whole wheat
  bread, whole grain crackers, higher fiber
  cereals, oatmeal, etc
  
• Fresh fruits and vegetables!!! Five a day!
• Set small goals to change habits

4
Take a Closer Look at the TOPDAIRY

• Choose skim milk products
• Whole milk - 8 gm fat per cup
• 2 milk - 5 gm fat per cup (45 cal/120)
• Skim milk - 0-1 gm fat per cup
• Choose cheese made with skim milk
• about 5 gm fat per oz
• Mozzarella, lowfat cheddar
• Watch portion sizes!
• Choose lowfat or nonfat sour cream

5
Take a Closer Look at the TOPMeat

• 1. Choose lean CUTS
• Loin/Round rule
• Skinless poultry products
• Lunchmeat with 5 gm fat/oz
• 2. Watch PORTION size
• 6 cooked ounces per day is a good GOAL!
• 3 oz size of deck of cards
• 3. Use lowfat COOKING methods
• Grill, broil, boil, bake

6
Take a Closer Look at the TOPFATS

• 20-30 of total calories per day
• 1800 calorie diet 40-60 gms per day
• 7 saturated fats???
• Wean self from higher fat dishes
• Try substitutions - applesauce vs. oil, lowfat
  sour cream, tomato sauce vs. cream, skim vs.
  whole milk, beans vs. meat
  
• Use less fat than recipe calls for
• Try utilizing new flavors - lemon, lime, herbs,
  spices.

7
Take a Closer Look at the TOPSWEETS

• Sugar addiction? Studies show you CAN BEAT IT!
  Goal is 10 calories! (180 cal)
  
• Dilute it? Jam - mix sweet with unsweetened, use
  half the sugar in recipes
  
• Replace it? Dates, raisins, yams, try fruit on
  cereal vs. sugar, yogurt with fruit vs. ice
  cream
  
• Work on changing taste buds and make tradeoffs

8
Reading Food Labels...
Calories, fat, and cholesterol
9
Food How to Cook with Less Fat

• Buy low fat foods
• Use lowfat cooking methods broiled, steamed,
  poached, grilled, marinated, or stir fried
  
• Season with herbs and spices
• Experiment with substitutions

10
Low fat cooking (Methods)

• Roast, bake, broil, or simmer versus frying
• Saute using water, broth, wine, or cooking
  spray
  
• Try stir frying with chicken stock instead of
  oil
  
• When browning meats, pour off the excess fat, or
  soak it up with paper towels
  

11
Creating a Meal Plan

• Step 1 Develop a realistic 1-2 week menu cycle
  for your family
  
• include ideas for all meals and snacks
• write out a comprehensive shopping list that can
  be reused
  
• Step 2 Save it for future use - next time you
  will just pull out the cycle menu, check
  inventory in kitchen and go shopping!

12
Mapping Out Healthy Menus

• Healthy Preparation method?
• A Bread, Cereal, Rice or Pasta?
• Vegetable or Fruit Combination?
• Healthy flavoring or spice?

13
EATING OUT

• Fact of Life! Four tips to remember
• Leave food on plate - ask for doggie bag
• Control where you eat - plan for a 500-800
  calorie meal
  
• Dont get caught up in getting what you paid for
• Never assume how anything is cooked - ask and
  make special requests
  
• Ideas?

14
Fast Foods

• Whopper w/cheese
• Calories?
• Fat grams?
• Regular French fries
• Calories?
• Fat grams?
• 12 oz cola - Calories? Fat?
• Total?

15
DID YOU KNOW?

• If you change from one can regular soda per day
  to diet soda, you would lose 15 lbs/year
  
• If you replace two cups whole milk with 1, you
  would lose 13 lbs per year

16
Making it Stick

• Behavior Change - takes time/small changes do
  make a difference! Set realistic goals
  
• Involve the whole family in meal prep
• Post a sign on fridge for family input to menu
  cycle
  
• Be forgiving of yourself - dont expect
  perfection
  
• Use websites for new ideas

17
Quick Review

• KEY POINTS TO REMEMBER
• Have a realistic strategy to make it work!
• Key to healthy eating is balance, moderation and
  variety - NOT PERFECTION in every bite!
  
• Focus on bottom of pyramid - more whole grains,
  fruits and vegetables in all meals
  
• Try new lowfat recipes once a week - include the
  family in cooking and planning!