via christi women's connection: easier ways to eat healthy
DESCRIPTION
Sheryll Clarke presented to Via Christi Women's Connection on easier to ways to integrate healthier eating into daily life.TRANSCRIPT
Easier ways to eat healthyEasier ways to eat healthy
Sheryll Clarke, MS RD LD
Via Christi Clinic
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What’s for dinner?What’s for dinner?
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What your plate should look likeWhat your plate should look like
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Before we can eat …Before we can eat …
Plan and organize: Check what is in the freezer and pantry
Stock the pantry with healthy basics: brown rice whole grain pasta, crackers and cereals, dried beans
Review the grocery store ads Plan your weekly menu Still need help? Look for new recipes
(cookbooks, magazines, apps). Cooking is an adventure!
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MenuMenu
:
Entree (lean protein) Vegetable (hot or cold) Whole grain (bread, rice or pasta) Fruit Beverage Extra Snacks
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Smart shoppingSmart shopping
Shopping list: Keep a running list at home. Must be in writing or use
an app Organize your list to fit the layout of the
store’s aisles Organize clip or print coupons Price match Eat before you shop Don’t shop when you’re angry Try to avoid shopping on pay day
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At the supermarket …At the supermarket …
Shop early or late — avoid the 5 o’clock rush Leave the kids at home. Or, have them participate:
Calculate the best buy Cross off the item on the list Pick out one fruit, one vegetable
Avoid impulse shopping. Not on the list = not in the cart If you do pick up unplanned items, put them in the top of your
basket. Before checking out, ask yourself, “Do I really need this?” If not, return to the shelf. You (or your kids) just got in a few more steps returning food items!
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At home ...At home ...
Clean fruits and vegetables as soon as you get home
Prepare a large batch recipe Be creative — use “planned-overs” in the
menu Cook on one day and use throughout the
week Go back to the basics and make from scratch
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Easier mealsEasier meals
Slow cooker (chop up the vegetables the night before)
Stews, casseroles or stir-fry can stretch expensive items into more portions or can become part of the week’s “planned-overs”
Add beans to recipes Add a fun night buffet: potato bar, taco bar,
soup night, breakfast night (yes, it takes some planning)
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Grab and go ideas …Grab and go ideas …
Sandwiches, wraps, pita pockets Individual grab bags of raw veggies, trail
mix, low-fat cheese Fresh fruit Fruit smoothies (frozen in to-go cups)
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Saving money elsewhereSaving money elsewhere
Take your lunch Build up your cooking skills Day-old whole-grain breads Farmer’s markets/community farms Vegetable garden Store brand vs. name brands Buy fresh fruits and vegetables in season
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Time is moneyTime is money
Better health saves money Don’t be afraid to start cooking — cooking is
an adventure!
Thank you!