meal planning with whitney
TRANSCRIPT
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Meals:
From Plan to Plate
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Benefits of Meal Planning
Eat healthier
Waste less
Save money
Save time
Reduce stress
Accommodate special health needs
Variety
Family focus
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Meal Planning 101
Decide how many meals you want to plan for
21, 14, 7, or 5 meals?
Bonus tip: Don’t take on a challenge bigger than you are ready for. Planning any number of meals is better than none.
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Brainstorm & Research
Think of meals you enjoy and write these down
Look through recipes online or in cookbooks and write down a few that sound good to you
Bonus tip: to improve cost & time savings look for a couple of recipes that share some ingredients in common, particularly if a recipe only calls for small amounts of an ingredient that might otherwise go to waste (e.g. sour cream)
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Sample Meal Plan Template
Lunch Dinner
Monday
Tuesday
Wednesday
Thursday
Friday
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Menu Planning 101 continued……
If needed: Recipe Modification
Adjust ingredients as needed to meet health needs
Reduce
Substitute
Eliminate
Add
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Modify Your Meals
Reduce your meat portions ($)
Increase your vegetable portions
Reduce added salt, fat and sugar ($)
Use whole grains
Substitute more herbs and spices for salt
Change only 1 thing at a time about a recipe ($)
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Examples of Healthier Alternatives
INGREDIENT ALTERNATIVE
Whole Milk, yogurt, sour cream
Low or reduced fat varieties
Whole eggs Egg white or Eggbeaters
Pasta Whole wheat pasta
Stick butter or Stick Margarine
Trans fat free tub margarine (not good results in pastries)
Oil (in baked goods) Applesauce or mashed bananas
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Recipe Modifications for Baked Goods
Safe reductions/ changes for good results: Fat by one-half, replace other ½ with applesauce
Sugar by one-third to one-half, add cinnamon, vanilla extract for flavor
Omit salt or reduce by one-half, add herbs and spices if needed (* Do not eliminate if yeast is in the recipe)
Replace one egg with two egg whites
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Examples:
A potato soup recipe calls for 2 cups heavy cream for its base. Instead you use 2 cups evaporated non fat skim milk
Saved: ~ 158 cals, 22g fat, 14g sat fat, 83 mg chol per serving!
A quiche recipe calls for 8 whole eggs, 20 ounces of shredded cheese, 1 cup of sour cream, and 1.5 cups of half-n-half. Instead you use 6 egg whites and 4 whole eggs, 12 ounces of shredded cheese, 1 cup of non fat sour cream, and 1.5 cups of evaporated non fat skim milk.
Saved: ~ 130 cals, 14g fat, 8g sat fat, 110mg chol, 80mg sodium per serving (1/12 of the quiche)!
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Menu planning, continued….
Assess Ingredients
What do you already have on hand?
Add ingredients you don’t have to your shopping list
Remember to include quantity needed
Bonus tip: While you are looking around at what you need for the planned meals make note of other staples you might need as well (e.g. bread, milk)
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Menu Planning 101 continued……
Organize your shopping list
Organize your shopping list according to the layout of the store where you shop
Consider using a template
Bonus tip: Clip and attach coupons that match your shopping list
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Menu Planning 101 continued….
Go Shopping
Buy only the ingredients on your grocery list
Only exception is if you find an amazing deal on a non-food item or a food item that could keep or freeze for future meals go ahead and stock up now
Bonus Tip: Start with fresh produce and work your way across the store, ending with refrigerated and frozen goods. Cross items off your list as you go.
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Menu Planning 101 continued…
Prepare
Post your meal plan on the fridge and review it frequently
Defrost, wash, chop, or even cook any items in advance that you can if time is an issue
Bonus tip: Consider keeping ingredients grouped by meal in your fridge and pantry.
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Menu Planning 101 continued…
Enjoy!
Allow flexibility
Seek inspiration – season, colors, spices, cuisines
Have a standard Plan B meal, just in case
Save the best
Strike a balance
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Grocery Shopping Basics
Try New Foods
Read Labels
Look for a healthy twist on your favorite foods
Save money with lists, savings cards, coupons, bulk buys, specials, and by choosing generic – not by choosing cheap unhealthy foods
Go to the store prepared
Start in fresh produce; end with frozen and refrigerated items
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Good rule of thumb:
%DV
5% or less = low or a little
20% or more = high or a lot
Read labels
Note serving size
%Daily Value
5% or less = low
20% or more = high
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8pc KFC chicken 4 biscuits 2 sides OR 2#chicken breast 10#potatoes 8 ears corn 1# peaches 1 gallon skim milk 1# ground beef 32oz container Yogurt 18oz container oatmeal 2# frozen sweet peas 1 # dry kidney beans
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Fresh Produce
Choose in season foods
Smell fruits and melons
Choose more firm pieces
Avoid too much bruising or broken skin
Buy some that are ripe and some that will ripen later in the week
Consider the cut and ready to eat options
Try one new fruit or veggie per week Paint your plate a rainbow
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Breads, Cereals & Grains
Look for 100% Whole Grain breads, buns, rolls & wraps. Compare labels to limit calories & sodium.
Choose whole grain cereals with at least 5 g fiber per serving. Compare labels to limit sodium and added sugars.
Choose whole grain starches such as brown rice, whole wheat pasta, barley, quinoa, millet and whole
grain Israeli couscous. Choose unseasoned
varieties to limit sodium.
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Canned Fruit
Be sure it is Light or No Added Sugar
It CAN be packed in light syrup but the best is “packed in own juice or water”
“Diet” on the label is OK
Watch serving sizes – stick to ½ cup of canned fruit per serving if you have diabetes.
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Canned Vegetables, Beans, Soups and Sauces
Look for “Low Sodium” and “No Added Salt”
Sodium does not have to be ZERO but keep in mind only items with 140 mg sodium or less per serving are considered to be “low.”
Read labels to choose those with lower numbers and pay attention to reference serving sizes.
Cream soups, sauces and veggies in sauce may be high in both fat and sodium. Read labels carefully and choose those with lower numbers.
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Canned meats
Canned tuna and salmon are heart healthy choices!
Canned ham, spam or pork will be high in fat and sodium
Canned/jarred meats like Vienna sausages will also be high in fat and salt
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Fresh/Frozen Meats
Beef
Best cuts are: Top Round, Top Sirloin, Extra Lean Ground Beef
Pork
Best Cuts are: pork tenderloin, Chop-trimmed,
Chicken/Turkey
Breast or Drumstick with skin removed
Fish
All fish is lower in fat as long as it is not deep fried!
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Deli Meat
Most Deli meat is very high in Sodium
Greater than 250mg per slice!
Look at the mg of sodium on the label even if the front claims “lower salt” or “25% less salt”
Use only the serving size on the label for the # of slices on your sandwich!
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Snacks
Watch serving sizes
Keep snacks around 150 calories
Sugar free is usually OK, but they are NOT Calorie Free
Look for Low Carb, Low Fat
&/or Low Salt
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Drinks
Do not drink your calories
Look for very Low Calorie (40cal or less per serving) or Calorie Free Drinks
Sodas should be Diet or Sugar Free
Flavored water is widely available
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Sizing up portions
1 cup fruit, vegetable, yogurt, cereal or cooked grain
3 ounces cooked beef, chicken, or fish
1½ oz cheese
1 teaspoon oil/fat
2 Tbsp peanut butter or hummus
= A fist or a baseball
= A deck of cards or palm of hand
= 4 stacked die
= 1 dice or tip of thumb
= Ping pong ball
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180 calories
Avoid oversized portions
410 calories
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Enjoy Your Food, but Eat Less
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Thank You! You have the Power to change your health!
Call 627-5660 to schedule an appointment with a Bon
Secours Richmond Registered Dietitian Or
Call an In Motion Registered Dietitians in Hampton Roads (phone number varies based on facility)