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Healthy Cooking and Meal Planning

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Food How to Cook with Less Fat: Buy low fat foods ... regular soda per day to diet soda, you would ... Post a sign on fridge for family input to menu cycle ... – PowerPoint PPT presentation

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Title: 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 bottom Grains,
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 TOP DAIRY
  • 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 TOP Meat
  • 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 TOP FATS
  • 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 TOP SWEETS
  • 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!
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