performance triad and dietary supplements follow-up the truth about how most dietary supplements...
TRANSCRIPT
Performance Triad and Dietary Supplements follow-up
• https://www.youtube.com/watch?v=asQo9EmAnagThe Truth about how most dietary supplements are made
Teaching Kitchen and Self-Care Educational Program:
Nutrition & Meal Planning
September 2015
LTC Christine Edwards, RDSSG Melissa Woods, Chef and Nutrition Care
Specialist
Curriculum Created in Collaboration
Learning Objectives
• Nutrition Basics
• One plate at a time
• Performance Nutrition
• Why is meal planning important?
• How to make meal planning more fun and easier?
• Defense Commissary Benefits
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“If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we will have found the safest way to health.”
Hippocrates, Circa 400 BC
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The Basics
• Macronutrients• Carbohydrates• Fats• Protein
• Micronutrients• Vitamins• Minerals
Provide energy
Do not provide energy, but still necessary
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Performance Nutrition
Meal Timing• Eat at least three meals a day with no more than four hours between meals
• Fueling before, during and after workouts
• Mission-Specific Nutrition Guidelines• Match your fuel with your mission – profile, environment• Start strong, stay strong, and finish strong — Be Army
Strong!
• You can’t out-exercise a poor diet!
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No shortage of dietary approaches out there...
What do YOU think a healthy diet is?
• Approximately 70% of nutrition information presented in the media is based on personal beliefs and half-truths rather than published, peer reviewed research.
• Senators to Dr. Oz: Stop Promising Weight-Loss Miracles
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Diets alone don’t work!
●Diet studies over the last several decades have showed that there is no one-size fits all successful diet
●Most people who lose weight on diets gain it back
●To enhance our health and wellbeing, we must learn to eat, cook, move and think more wisely
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Shopping and Fooducate
• https://www.youtube.com/watch?v=4eDy8qDSRCU
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Apps for free Android or I-Phone
What is meal planning?
• Thinking ahead about what you are going to eat and taking steps to make that a reality
• A process that takes into account your tastes, health conditions, activities, budget, nutritional goals, etc.
• Not just for meals at home - plan ahead for eating out
Why don’t we meal plan?
• “Don’t know what I will feel like eating days from now”
• “I don’t have time to plan meals”
• What if my schedule changes?
• “I don’t see the benefit of planning or having a list”
• “It seems too difficult, I don’t know how to meal plan”
• “Everyone in my family has different tastes and I can’t please them all!”
How could meal planning be helpful to you?
• Save time and energy
• Save money
• Reduce stress & “decision fatigue”
• Help control portion size
• Make healthier eating choices
• Connect with your family
• Cut back on food waste…
Food Waste = $$
• Up to 40% of all food produced in the US and worldwide is never eaten!
• American families throw out up to 25% of food and beverages they buy, costing up to $2,275 annually.
Meal Planning Process
Plan: A meal, a day, a week or more!
Plan: What strategies & tools can you use?
• Strategies:• Use time-saving strategies like planned-overs, batch
cooking, slow cookers, and freezer meals. • Involve the family to help with meal ideas, food prep, and
make it a time to connect!
• Tools:• Paper templates available, or use your day planner!• Many electronic/online options as well, some may create
a shopping list for you!• Many diet programs and cookbooks include a suggested
meal plan• Manage your recipes to make meal planning easier
Purchase: How to shop
● Where to shop?○ Health food stores, Community Supported Agriculture
(CSA’s), farmers markets ○ Commissary, local grocery stores
● What to buy?○ Know what you need- check your fridge/pantry○ Make a list○ What’s in season (and cheaper) now?http://www.localharvest.org/
● How and when to shop?○ Shop the store perimeter first○ Don’t go hungry!
Monday Tuesday Wednesday Thursday Friday
fish tacos with avecados and tomato salad
pesto pasta with chicken and broccoli
Food on hand
Shopping listoatmeal, cnd fruit, almond milk, dried fruit, nuts, eggs, onion, peppers, cucumber, tomato, avecado, spinach, mushrooms, basil, carrots, cilantro, crystal lime, garlic, lettuce, grapes, cnd corn, cnd blk beans cnd chick peas, olives, vinegarette, balsamic, EVO, mozz cheese, feta, greek yogurt, f.f. ranch, siracha, chicken breast, fish fillets, tortillas, pita, pastap bread, wheat germ, flax seed
oatmeat with dried fruit and nutsorsteel cut oats with almond milk and mixed fruit
breakfast burrito with black bean and corn salsa
oatmeat with dried fruit and nutsorsteel cut oats with almond milk and mixed fruit
egg white breakfast sandwich with toamto and avecado
oatmeat with dried fruit and nutsorsteel cut oats with almond milk and mixed fruit
Breakfast
roasted chick peas and grapes
mozzerella, tomato, and basil pita
pita chips and vegetables with hummus
almonds, mixed fruit, and greek yogurt
Lunch
Dinner
Snack
greek pita-chicken-red onion-feta cheese-tomato-cucumber-lettuce-vinegarette
black bean and corn salsa
pasta salad with chicken and broccoli
southwest salad-lettuce-blackbean and corn salsa-avecados-tomatoes- southwest creamy dressing
mushroom and spinach fritatta with feta
grilled chicken sandwich with lettuce, tomato and avecado
grilled chickenroasted broccoliherbed pasta
baked fish with spinach and basil dipping saucegreek salad-lettuce, red onions, feta cheese, tomato, cucumbers, vinegarette
grilled chicken with mushroomssauteed spinach with garlic and onion
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Breakfast Lunch Dinner Prep
Roast Chicken, Sautéed Rabe,
Endive Salad with Pear & Walnuts
• Roast chicken• Soak Beans• Wash greens
Blueberry, Flax & Spinach
Smoothie
Escarole Salad with apple &
Pecorino Pepato
Lemongrass Tofu with Thai Basil & Brown
Rice• Chicken broth
Steel-Cut Oats, Toasted
Almonds
Hummus, Sprouts and
Veggie Wrap
Kidney bean Chili, sour cream &
scallions
Fresh Fruit Salad with Raisins & Prunes
Chicken, Mushroom and Cannellini Bean
Soup
Halibut & Bay Shrimp Ceviche, blue corn
chips
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Breakfast Lunch Dinner Prep
Roast Chicken, Sautéed Rabe,
Endive Salad with Pear & Walnuts
• Roast chicken
• Soak Beans• Wash greens
Blueberry, Flax & Spinach
Smoothie
Escarole Salad with apple &
Pecorino Pepato
Lemongrass Tofu with Thai Basil & Brown
Rice• Chicken broth
Steel-Cut Oats, Toasted
Almonds
Hummus, Sprouts and
Veggie Wrap
Kidney bean Chili, sour cream &
scallions
Fresh Fruit Salad with Raisins & Prunes
Chicken, Mushroom and Cannellini Bean
Soup
Halibut & Bay Shrimp Ceviche, blue corn
chips
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Breakfast Lunch Dinner Prep
Roast Chicken, Sautéed Rabe,
Endive Salad with Pear & Walnuts
• Roast chicken• Soak Beans• Wash greens
Blueberry, Flax & Spinach
Smoothie
Escarole Salad with apple &
Pecorino Pepato
Lemongrass Tofu with Thai Basil & Brown
Rice• Chicken broth
Steel-Cut Oats, Toasted
Almonds
Hummus, Sprouts and
Veggie Wrap
Kidney bean Chili, sour cream &
scallions
Fresh Fruit Salad with Raisins & Prunes
Chicken, Mushroom and Cannellini Bean
Soup
Halibut & Bay Shrimp Ceviche, blue corn
chips
30
Breakfast Lunch Dinner Prep
Roast Chicken, Sautéed Rabe,
Endive Salad with Pear & Walnuts
• Roast chicken• Soak Beans• Wash greens
Blueberry, Flax & Spinach
Smoothie
Escarole Salad with apple &
Pecorino Pepato
Lemongrass Tofu with Thai Basil &
Brown Rice• Chicken broth
Steel-Cut Oats, Toasted
Almonds
Hummus, Sprouts and
Veggie Wrap
Kidney bean Chili, sour cream &
scallions
Fresh Fruit Salad with Raisins & Prunes
Chicken, Mushroom and Cannellini Bean
Soup
Halibut & Bay Shrimp Ceviche, blue corn
chips
31
Breakfast Lunch Dinner Prep
Roast Chicken, Sautéed Rabe,
Endive Salad with Pear & Walnuts
• Roast chicken• Soak Beans• Wash greens
Blueberry, Flax & Spinach
Smoothie
Escarole Salad with apple &
Pecorino Pepato
Lemongrass Tofu with Thai Basil & Brown
Rice
• Chicken broth
Steel-Cut Oats, Toasted
Almonds
Hummus, Sprouts and
Veggie Wrap
Kidney bean Chili, sour cream &
scallions
Fresh Fruit Salad with Raisins & Prunes
Chicken, Mushroom and Cannellini Bean
Soup
Halibut & Bay Shrimp Ceviche, blue corn
chips
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Meal Planning: Take Home Messages
• Planning your food intake can help save time, money, stress, waste, and more.
• Get your friends involved!
• Not an exact science. Pick a simple meal to start, start small.
• Check out the example and modify to suit your needs
• Use the Commissary
• Tell us what you need as a single Soldier?