Week 3
Building Balanced Meals
STAGES OF CHANGE THEORY
• Protein, carbohydrates and fats provide calories and energy to fuel your body.
• Your body needs a variety of each to function at its best!
• Create balanced meals and paired snacks to get the nutrients you need, feel fuller longer and avoid reaching for high calorie, unhealthy foods.
Week 3
Building Balanced Meals
STAGES OF CHANGE THEORY
• Protein, carbohydrates and fats provide calories and energy to fuel your body.
• Your body needs a variety of each to function at its best!
• Create balanced meals and paired snacks to get the nutrients you need, feel fuller longer and avoid reaching for high calorie, unhealthy foods.
PROTEIN
Essential for growth, tissue repair, immune function, preserving lean muscle mass, energy when carbohydrate is not available. (Discuss healthful vs. unhealthful protein options.)
Foods containing protein include: meat, fish, beans, tofu, milk, yogurt, eggs, cheese, nuts, seeds, etc.
CARBOHYDRATES
Provide fuel for working muscles and the brain/central nervous system, enables fat metabolism and prevents protein from being used as energy. (Discuss healthful vs. unhealthful carbohydrate options.)
Foods containing carbohydrates include: vegetables, fruit, cereal, bread, pasta, rice, sugar, alcohol, etc.
FAT
Essential for growth and development, absorbing certain vitamins, provides energy and cushion for the organs. (Discuss healthful vs. unhealthful
fat options.)
Foods containing fat include: oils, avocado, olives, peanut butter,
butter, etc.
Eat Right with the Healthy Eating Plate
Make half your plate vegetables and fruit (aim for mostly vegetables). Fresh, frozen and canned vegetables are all great choices. Choose “reduced sodium” or “no-salt-added” canned vegetables.
Vary your protein choices. Eat a variety of foods from the protein group each week, such as: seafood, beans, lean meats, poultry and eggs.
Enjoy your food, but be mindful of portion sizes. Use smaller plates, bowls and glasses. Cook at home to be in control of what goes into your food as well as the amount you are served.
Rate your plate: Think back to one of your meals yesterday. Were you missing one of the food groups? How could you have improved this meal to fit the Healthy Eating Plate?
Create paired snacks to satisfy your hunger longer!
A paired snack is two healthful foods that, when put together, can give you lasting energy (and help you to not feel hungry) between meals.
Pick a healthful carbohydrate (vegetable, fruit, beans or whole grain) and pair it with a healthful protein or fat.
Examples: yogurt and berries, cheese and whole grain cracker, apple and milk, celery and peanut butter.
