HEALTHY HABITS FOR LIFE

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HEALTHY HABITS FOR LIFE

• A Common Sense Approach
• to Healthy Living

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Plan It Putting it all Together for Healthy
Eating

• Pleasurable Eating
• Menu Planning Made Easy
• Breakfast, Lunch, Dinner, and Snack Ideas

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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 youre full.
• If you love it, savor it. If you dont love it,
  leave it.

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Menu Planning Made Easy

• Determine your calorie needs.
• Determine the amount of food you need from each
  food group each day according to MyPyramid
  recommendations.
• Look at sample menus for a guide.
• Use the Menu Planner worksheet.

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MyPyramid Recommendations
Food Group Daily Amount of Food Daily Amount of Food Daily Amount of Food
1400 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 cups
Milk 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
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Breakfast, Lunch, Dinner, and Snack Ideas

• Breaking the Breakfast Barrier.
• Making the Most of Lunchtime.
• Whats for Dinner
• Smart Snacking Makes Sense

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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

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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

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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.

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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.

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Whats for Dinner

• Planning is the key to stress free dinners.

You can save about 15 of food costs by planning
ahead.
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Whats for Dinner Planning Tips

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

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Quick and Easy Dinner Ideas

• Pasta or Rice
• Evening Breakfast
• Food Bars Baked Potato, Taco/Burrito or Salad
• Pizza

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Smart Snacking Makes Sense

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

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The Plan Week 4

• Make copies of the Menu Planner Worksheet
• Plan menus for the week
• Try one new idea
• Complete the Food and Activity Journal