EATING WELL AT WORK OBJECTIVES SHIFT WORK CIRCADIAN- & BEHAVIOR-DRIVEN RHYTHMS 9/13/2018
|
|
- Reginald Norton
- 5 years ago
- Views:
Transcription
1 EATING WELL AT WORK Briana Traut, RD LD Lynn Schoenberg, RD LD OBJECTIVES At the conclusion of this presentation, participants should be able to: Construct a meal plan Plan quick and healthy meal and snack options Identify different tools and resources to assist with meal planning SHIFT WORK CIRCADIAN- & BEHAVIOR-DRIVEN RHYTHMS Central circadian clock synchronizes the timing of peripheral clocks in the liver, gut, pancreas, and adipose tissue Night-shift conditions misalign behavioral rhythms and the circadian clock Light/dark exposure Sleep/wakefulness Rest/activity Feeding/fasting Skene, D., Skornyakow, E., Chowdhury, N., Gajula, R., Middleton, B., Satterfield, B., Porter, K., Van Dongen, H., Gaddameedhi, S. (2018). Separation of circadian- and behavior-driven metabolite rhythms in humans provides a window on peripheral oscillators and metabolism. PNAS, DOI: /pnas
2 SHIFT WORK CIRCADIAN- & BEHAVIOR-DRIVEN RHYTHMS Metabolites significantly shift about 12 hours while following a constant night-shift schedule No significant metabolite shift observed while following a day-shift schedule Following 3 days of shift work Melatonin and cortisol remain stable Plasma metabolites significantly shift nearly 24 hours Night-shift work can induce change in metabolite rhythms, which disturbs peripheral clock in liver, pancreas, and digestive track Over time, there is a greater risk for metabolic disorders obesity, metabolic syndrome, and type 2 diabetes Skene, D., Skornyakow, E., Chowdhury, N., Gajula, R., Middleton, B., Satterfield, B., Porter, K., Van Dongen, H., Gaddameedhi, S. (2018). Separation of circadian- and behavior-driven metabolite rhythms in humans provides a window on peripheral oscillators and metabolism. PNAS, DOI: /pnas SHIFT WORK EATING PATTERNS Inexperienced nurses Lack of shopping and meal prep. Experienced nurses Meal skipping at work (associated with high workload). Shopping and preparing home cooked meals in advance to manage food intake and associated fatigue. Both Increased food craving, caffeine consumption, inability to drink enough fluids, and snacking behaviors. Gifkins, J., Johnston, A., Loudoun, R. (2018). The impact of shift work on eating patterns and self-care strategies utilized by experienced and inexperienced nurses. Chronobiology International, DOI: / A FEW BITES HERE AND THERE Data from the USDA Food Acquisition and Purchasing Survey: Weekly, 22% of working adults obtain food or beverages at least once for an average of 1277 calories/week Food/beverages are typically high in calories, sodium, sugar, and fat Pizza, soft drinks, cookies, brownies, cakes, and pies 71% of calories acquired at work are from free food Onufrak, S. (2018). Foods and Beverages Obtained at Worksites in the United States. 2
3 WHILE AT WORK Plan ahead! Change meal times around Nothing says you have to eat your big meal at supper or the end of the day. Breakfast when you wake up, lunch before work, and dinner at work. Shift workers keep this in mind! Choose smart foods Protein and fiber WHILE AT WORK Keep some nutritious, light foods in your desk/locker/fridge/car for those days where you have limited or no time to eat. The night shift can get boring or you are tired and you may find yourself turning to snacks Pack protein and fiber filled snacks snack and meal ideas to follow! Stay hydrated! Go for water or herbal teas Avoid caffeine it can stay in your system for hours, disrupting sleep after your shift. Get active Go for a walk in the tunnel or hallways Do squats or lunges Find a standing desk to chart Take the long way to the bathroom WHAT SHOULD MEALS AND SNACKS INCLUDE? Protein Chicken, beef, fish, eggs, cheese, beans Fiber Vegetables Fruit Whole Grains Eat lightly a few times a day instead of all at once Stay on top of your hunger! ½ plate non-starchy vegetables ¼ plate lean protein ¼ plate starch or fruit Serving of dairy 3
4 MEAL PLANNING TIPS 1. Establish when you will do your weekly planning and grocery shopping. 2. Look at what s on the calendar for the week. 3. Make a list of what you already have in your pantry, fridge, and freezer. 4. Make a list for breakfast, lunch, dinner, and snack ideas to help create a menu. 5. Create a menu. 6. Create a list for what else you need from the store stick to it when you shop 7. Post the list on the refrigerator so you stick to it, or add new ideas for the following week. 8. Buy a meal planning planner for added help. What s on the calendar this week? Meal Sunday Monday Tuesday Wednesday Thursday Friday Saturday Meal 1 Meal 2 Lunch at in-laws 12:00pm Meal 3 Soccer game 5:15pm Dinner out with friends Snacks WHAT IS ALREADY ON HAND AT HOME? Pantry Brown rice Whole-wheat tortillas Sweet potatoes Almonds Fridge Shredded cheese Bell peppers Apples Zucchini Freezer Frozen chicken Frozen ground beef Frozen broccoli 4
5 HOW CAN YOU UTILIZE FOOD YOU ALREADY HAVE AT HOME IN RECIPES? What other ingredients would you need to complete the recipes? Stuffed Peppers Grilled chicken Ground beef Chicken Brown rice Sweet potatoes Bell peppers Frozen broccoli Shredded cheese Snacks Chicken Tacos Apples Chicken Almonds Whole wheat tortillas Shredded cheese Lettuce (add to grocery list) Tomatoes (add to grocery list) Taco seasoning (add to grocery list) Lettuce Tomatoes Taco seasoning Start to plan your week. Meal Sunday Monday Tuesday Wednesday Thursday Friday Saturday Meal 1 Meal 2 Lunch at in-laws 12:00pm Meal 3 Grilled chicken with sweet potatoes and broccoli (grill up all of the chicken and use for chicken tacos and throughout the week) Soccer game 5:15pm Chicken tacos with chicken and taco seasoning, whole wheat tortillas, lettuce, cheese, tomatoes Stuffed peppers with ground beef, bell peppers, brown rice, and cheese Dinner out with friends Snacks Almonds Apple 5
6 WHAT OTHER RECIPES WOULD YOU LIKE TO MAKE THIS WEEK? Breakfast Lunch Dinner Snacks Oatmeal Greek yogurt w/berries Eggs and toast Salad (spinach, chicken, berries, dressing) Wrap wrap, deli meat, cheese, spinach, hummus Mushroom pizza (mushroom caps, pizza sauce, cheese) Turkey burgers with pita chips, hummus, and salad Pork chops with brown rice and asparagus String cheese Cottage cheese Banana and peanut butter Hardboiled eggs Lettuce Tomatoes Taco seasoning Oatmeal Greek yogurt Blueberries Eggs Whole Grain Bread Spinach Whole Grain Wrap Deli meat Hummus Mushroom caps Pizza sauce Turkey burgers Pita chips Pork chops Asparagus String cheese Cottage cheese Bananas Peanut butter Carrots SHOP Stick to your list. Shop the perimeter of the store. Shop sales and clip coupons to help with cost. Seek help from grocery store dietitian when needed. 6
7 Fill in meals Meal Sunday Monday Tuesday Wednesday Thursday Friday Saturday Meal 1 Oatmeal Greek yogurt with berries Eggs and toast Oatmeal Greek yogurt with berries Oatmeal Eggs and toast Meal 2 Lunch at in-laws 12:00pm Leftovers from Sunday night Salad with spinach, chicken, berries, dressing, cottage cheese, apple Wrap with deli meat, cheese, spinach, hummus, carrots Salad with spinach, chicken, berries, dressing, cottage cheese, almonds Leftovers from Thursday night Greek yogurt with berries, carrots, hummus, apple Meal 3 Grilled chicken with sweet potatoes and broccoli (grill up all of the chicken and use throughout the week) Mushroom pizza with mushroom caps, pizza sauce, and cheese Soccer game 5:15pm Turkey burgers with pita chips, hummus, and salad Chicken tacos with chicken and taco seasoning, whole wheat tortillas, lettuce, cheese, tomatoes Pork chops with brown rice and asparagus (make extras for tomorrow s lunch) Stuffed peppers with ground beef, bell peppers, brown rice, and cheese Dinner out with friends Snacks String cheese Banana with peanut butter Almonds Cottage cheese Apple Hardboiled egg Almonds MEAL PLANNING CONTINUED On weekends or days off start your meal prep! Make double or triple portions Use the main-meal leftovers as the next day s light meal. Example: Grill all of your chicken breast on Monday night and use in other meals throughout the week. Freeze extras in one-meal portions. SAMPLE WEEK MENU Meal Sunday Monday Tuesday Wednesday Thursday Friday Saturday Meal 1 Omelet (with veggies and turkey sausage) Greek Yogurt Parfait (with fresh fruit and high protein granola) Toast and Fruit (1 slice whole wheat toast w/ PB and fresh fruit) Fried Egg and Avocado Toast Fresh Fruit and Cottage Cheese Scrambled Eggs (with onions, peppers, spinach) Pancakes (whole wheat pancakes w/ strawberries and Greek yogurt) Meal 2 Pot Roast (with carrots, celery, onions, and potatoes) Southwest Salad (spinach with corn, black beans, light chipotle ranch) Beef Soup (made from left over pot roast and veggies) Turkey Sandwich (with light mayo, carrot and celery sticks with light dip) BBQ Chicken Salad (spinach, lettuce, and leftover BBQ chicken) Baked Chicken Breast (carrot sticks, and seasoned brown rice) Chicken, Vegetable and Pasta Salad (3/4 vegetables and ¼ pasta with 3 oz chicken per serving with light Italian dressing) Meal 3 Marinated Chicken Kabobs (with peppers, onions, mushrooms and zucchini) Crock Pot Tilapia (with seasoned rice and mixed steamed vegetables) Stir Fry (using extra peppers and chicken from kabobs and seasoned rice from crock pot tilapia) Crockpot BBQ Chicken (on wheat thin with lettuce salad and light dressing) Grilled Pork Chops (with steamed asparagus, and baked sweet potato) Grilled Pita Pizza (with vegetables, turkey sausage, light mozzarella) Lemon and Herb Salmon (with steamed broccoli and quinoa) 7
8 BREAKFAST Overnight oats Omelet in a mug Open-faced breakfast sandwich Greek yogurt and fruit Cottage cheese and fruit Whole wheat toast and string cheese LUNCH Salad in a jar Turkey pita Grab and go tacos Packet of tuna with crackers and veggies Leftovers Make extra the night before! DINNER Stuffed peppers Stir fry Kabobs Slow cooker meals 8
9 SNACK IDEAS FOR ON THE GO Fresh fruit apples, bananas, oranges, grapes Cut up fresh vegetables String cheese Greek yogurt Cottage cheese Hard boiled eggs Beef jerky Packets of tuna Deli meat Individual sized meals Frozen veggies Almonds or other nuts Mini rice cakes with peanut butter Sugar free jello Stop at the salad bar at the grocery store HEALTHY EATING TOOLS Meal management kits Weekly meal planners Portion plates Healthy eating lunch boxes Apps Meal delivery services Online ordering for groceries 9
M E A L P R E P 1 0 1
F i s h e r N u t r i t i o n S y s t e m s M E A L P R E P 1 0 1 M e a l P r e p l i k e a B o s s a n d R e d u c e M e a l T i m e S t r e s s S U Z A N N E F I S H E R M S, R D, L D N BENEFITS OF MEAL
More information1. The website is LIVE! Stjudewellnesscenter.org >Wellness>REACH>Member Portal Sample Meal Plans Recipes Meal Prep Tips & Tricks
REACH ANNOUNCEMENTS 1. The website is LIVE! Stjudewellnesscenter.org >Wellness>REACH>Member Portal Sample Meal Plans Recipes Meal Prep Tips & Tricks 2. We have a Meal Plan Raffle Winner: CLAUDIA URENO!!
More informationHow to Succeed With Healthy Eating at Work
How to Succeed With Healthy Eating at Work University of Windsor Colleen Turnbull-Area Manager Weight Watchers Retired Nurse and Sessional Instructor 1 Canadians Average 36.6 hours a week at work Stats
More informationWEEKLY MEAL PLAN WEEK 5
RENEWYOU42 WEEKLY MEAL PLAN WEEK 5 1 WEEKLY MEALS MADE EASY: WEEK 5 Meal planning needs to be easy. One of the reasons we created this 6-week plan for you during your 42-day transformation was because
More informationPlanning for Health. Leslie Edmunds MPH, RDN, CDE, CLT
Planning for Health { Leslie Edmunds MPH, RDN, CDE, CLT Diabetic and Weight Loss Plate Let s ask a few questions... What is your schedule for the week? When do you get home from work? Kid s activities?
More informationDay Task Notes. Sun. Grab the Week 1 grocery list and get to it! Adjust. serving sizes if necessary and mark off any items. you already have.
www.narrowroadfitness.com Jill@NarrowRoadFitness.com Day Task Notes Grocery shop. Grab the Week 1 grocery list and get to it! Adjust serving sizes if necessary and mark off any items you already have.
More informationMeal Planning. Lifeweigh August Support Group. Elizabeth Prendergast, RDN, LDN
Meal Planning Lifeweigh August Support Group Elizabeth Prendergast, RDN, LDN Meal plans can help us to decide What to eat When to eat How much we should eat Detrimental cycle Don t make time to plan Wait
More informationGuideline on How to Eat Throughout the Day
Guideline on How to Eat Throughout the Day 1. Always, always have breakfast within 1 hour of waking up. This will kick start your day and help create the path you will take. It is a known fact that most
More information7 Day Meal Plan for Pregnancy
7 Day Meal Plan for Pregnancy Disclaimer: Do not begin this meal plan without first receiving permission from your doctor or medical provider. This meal plan is only intended for inspiration and ideas,
More informationUK Meal Plan. Monday Tuesday Wednesday Thursday Friday Breakfast 1 cup oatmeal with 2 egg whites. ½ apple. 250ml water. ½ apple.
Week 1 Monday Tuesday Wednesday Thursday Friday Breakfast 1 cup oatmeal with 2 egg whites 2 egg muffins*** ¼ cup blueberries 2 T almond slivers Snack 1 protein pancake*** Lunch with 2 T avocado 3/4 cup
More informationUK Meal Plan. Monday Tuesday Wednesday Thursday. ½ apple. 250 ml water. ½ apple. 1 egg 1 T avocado. 3 T Hummus Carrots and celery.
Week 1 Monday Tuesday Wednesday Thursday Breakfast 1 cup oatmeal with 2 egg whites 2 egg muffins*** ¼ cup blueberries 2 T almond slivers Snack 1 protein pancake*** 1 tsp Lunch with 2 T avocado 3/4 cup
More informationBACK TO BASICS SIX WEEK REAL FOODS PROGRAM
BACK TO BASICS SIX WEEK REAL FOODS PROGRAM WEEK THREE Welcome to week 3 of your change. With the closure of your second week you should have found yourself starting to form some really good food habits,
More informationMonday Tuesday Wednesday Thursday Friday Saturday Sunday
Weekly Menu Plan 2 Breakfast Lunch Dinner Snacks for the day Monday Tuesday Wednesday Thursday Friday Saturday Sunday Hot oatmeal Yogurt Almonds or High- fibre Fruit Smoothie 100% whole Healthy Milk or
More informationCoach on Call. Please give me a call if you have more questions about this or other topics.
Coach on Call It was great to talk with you. Thank you for your interest in eating smart when you are on the go. I hope you find this tip sheet helpful. Please give me a call if you have more questions
More informationMy 35% Carbohydrate Meal Plan
My 35% Carbohydrate Meal Plan Preventing Diabetes Prediabetes is when your blood sugar is higher than normal but not high enough to be diagnosed with diabetes. Prediabetes puts you at a greater risk for
More information4 Meals + 1 Snack - OR - 3 Meals + 2 Snacks
How it Works Choose a schedule to follow: 4 Meals + 1 Snack - OR - 3 Meals + 2 Snacks Are you Breastfeeding? Eat 4 meals a day, plus 2 snacks from the 200-300 Calorie Snack list. Include any additional
More informationShaklee 180 Nutrition Guides
Shaklee 180 Nutrition Guides We re Canada s premier natural-source nutrition company, so it s important to us that you lose weight the healthy way. Take a look at these nutritional guides based on your
More informationWLG Week Fall Challenge Meal Plans
WLG 2016 12-Week Fall Challenge Meal Plans WEEK #4 Day/Meal Breakfast Snack Lunch Snack Dinner Saturday 4 Hardboiled Eggs Sunday Monday Tuesday Wednesday Thursday Friday 1 Jar of Skinny Overnight Oats
More informationUK Challenge Meal Plans
Week 1 Monday Tuesday Wednesday Thursday Friday Breakfast 2-3 4 ingredient protein pancakes*** 1-2 tsp almond butter Snack 1 protein pancake*** (left over from breakfast recipe) Lunch 125-175g grilled
More informationDrinks, Desserts, Snacks, Eating Out, and Salt
Drinks, Desserts, Snacks, Eating Out, Session 3 Assessment Background Information Tips Goals Assessment Drinks, Desserts, On an average DAY, Desirable Could be improved Needs to be improved 1a. How many
More informationShortcuts for Slimming Meals
27 Shortcuts for Slimming Meals What s standing between you and a delicious, homecooked meal that s also healthy and won t bust your calorie budget? If you said no time, then you ll definitely want to
More information10 Meals for $50. ~Prep Once and Eat for a Week~ No time to prepare fresh meals?
CorePerformance.com Spring 2015 10 Meals for $50 ~Prep Once and Eat for a Week~ No time to prepare fresh meals? That s okay below we have a how-to-guide for preparing all your meals on the weekend and
More informationHealthy Meal Planning for Busy Professionals
Healthy Meal Planning for Busy Professionals Hello! Elaine Brisebois, CNP, B.Comm Certified Nutritionist and Wellness Consultant (TriFit) Social Media: @elainebrisebois Web: www.elainebrisebois.com Email:
More informationBreakfast Guide. Powered by The Healthy Edge INCLUDES 5 MINUTE BREAKFAST IDEAS
Breakfast Guide Powered by The Healthy Edge INCLUDES 5 MINUTE BREAKFAST IDEAS W E L C O M E Some Words of Wisdom You ve heard it over and over again: Breakfast is the most important meal of the day, but
More information1500 Calorie Meal Plan
Breakfast Sunday Monday Tuesday Wednesday Thursday Friday Saturday 1 Serving Cinnamon Apple Oatmeal (Cook 1/2 cup plain oats with 3/4 cup skim milk and 1/2 cup chopped apple. Top with 2 Tbsp. chopped almonds
More informationKNOCKED-UP FITNESS HEALTHY LIFESTYLE FOR THE BUSY MOM 21-DAYS TO A HEALTHIER YOU! Meals Recipes Grocery Lists Snack Ideas
KNOCKED-UP FITNESS HEALTHY LIFESTYLE FOR THE BUSY MOM 21-DAYS TO A HEALTHIER YOU! Meals Recipes Grocery Lists Snack Ideas I am so very excited to have you join me for 21-days of creating healthier habits!
More information9 Habits. for a Healthier You. Amanda R. Brown Registered Dietitian Certified Strength & Conditioning Specialist
9 Habits for a Healthier You Amanda R. Brown Registered Dietitian Certified Strength & Conditioning Specialist $147 billion spent on obesity related healthcare costs The current generation of children
More informationEating Out and Staying Healthy!
JULY 2012 l Nicole s Nutritional Notes Do you want to eat healthy but do not have much time to cook healthy food? Do you know how beneficial fruits and vegetables are for you and your family but are always
More informationHealthy Grocery Lists
Healthy Grocery Lists [webmd.com] Having a well-planned grocery list not only gets you in and out of the store quickly, but also helps you stick to an affordable, organized, and healthy diet. Bakery and
More informationPower Breakfasts. The Basics
Power Breakfasts The Basics You ve got a busy day ahead of you. Maybe it s packed with work and meetings along with a workout squeezed in there. Maybe it s a big day of training for your next fun physical
More informationDebunking Diet Myths That Keep Us From a Healthy Diet
Healthy Eating Made Easy Kristin Kirkpatrick, MS, RD, LD Debunking Diet Myths That Keep Us From a Healthy Diet 1. Healthy food is too expensive 2. It takes too much time to eat well 3. You have to be a
More informationBREAKFAST IDEAS. Broccoli, Cheddar, Ham Bake Overnight Oats Seven Ways You may choose any of the recipes.
BREAKFAST IDEAS PREP AND HEAT SERVINGS CALORIES NOTES Baked Denver Omelet 6 264 Recipe modification: Use 12 eggs instead of 8, use 2% milk Mexican Breakfast Bowl 4 321 Use 8 eggs instead of 6 Power Greens
More informationBe a Smart Snacker. Calories measure the amount of energy in foods To maintain a healthy weight, we must balance the calories we
Be a Smart Snacker Long days and packed schedules can make healthy, balanced eating a challenge. Due to busy lifestyles, snacking has become extremely prevalent in our society. It is not uncommon to observe
More information360PILATES WORKOUT 30- Day Jump Start Nutrition Plan. Copyright Pilates Workout. All Right Reserved.
360PILATES WORKOUT 30- Day Jump Start Nutrition Plan Copyright 2004-2015 360Pilates Workout. All Right Reserved. No part of this information may be reproduced or utilized in any form or by any means, electronic
More informationPlant-based Eating Program
Plant-based Eating Program Session #1 HEALTH ENGAGEMENT AND WELLNESS SERVICES 1 Copyright 2017 Kaiser Foundation Health Plan, Inc. Group series overview Week 1: Benefits and basics of plant-based eating
More informationMondays and Fridays= Vegetarian Wednesdays= Vegan BREAKFAST LUNCH DINNER
Monday (10/2) Scratch-made oatmeal Hard boiled egg 1 serving of fruit Black bean burger on whole wheat roll Roasted cauliflower Yogurt topped with strawberries and banana Tomato lentil masala soup. Side
More informationIronside Fitness Clean Eating Meal Plan
Ironside Fitness Clean Eating Meal Plan The plan, grocery list, preparation instructions and recipes can all be found in this document. Portions will depend on your individual goals. Ideally, you will
More informationMonday Tuesday Wednesday Thursday Friday Breakfast 1 cup oatmeal with 2 egg whites. 3 protein pancakes*** 2 T almond butter. ½ apple.
Week 1 Monday Tuesday Wednesday Thursday Friday Breakfast 1 cup oatmeal with 2 egg whites 2 egg muffins*** ¼ cup blueberries 4 T almond slivers Snack 1 protein pancake*** 1 tsp Lunch with 4 T avocado 3/4
More information5 weeks 5 goals 5 solutions
week one WEEK ONE DINNERS Roasted Pepper and Tomato Soup MONDAY Chile de árbol and Lime Flank Steak TUESDAY WEDNESDAY Whole Chicken in the Crock Pot with Paprika Spice Rub Soft Tacos with Pickled Red Onions
More informationHealthy Eating on Campus. & easy prep ideas for at home!
Healthy Eating on Campus & easy prep ideas for at home! Choose Health not Headaches! What is Healthy Eating? What are the options on Campus? What are other economical options? What are some other resources?
More informationFollow the 3 guidelines listed below in order to see the most success with this plan.
If you re uber busy and trying your best to maximize life to the fullest, yet you want to eat healthy and don t have the time to even figure out where to begin I m going to show you with this 30-Minute
More informationMy Menu Planner Healthy eating just got easier.
My Menu Planner Healthy eating just got easier. Type 2 Diabetes Menu Plan- Female This menu is designed to help you prevent and manage type 2 diabetes. How to use this meal plan This meal plan is for general
More information7 Day Befit Meal & Workout Plan
7 Day Befit Meal & Plan If you have specific dietary needs or are pregnant or nursing, please talk to your doctor before starting this meal plan. I am not a nutritionist. Please feel free to substitute
More informationVegetables, Fruits, Whole Grains, and Beans
Vegetables, Fruits, Session 2 Assessment Background Information Tips Goals Assessment of Current Eating Habits Vegetables, Fruit, On an average DAY, how many servings of these foods do you eat or drink?
More informationFeeding. Your FamilyRight on a Budget: How to Plan and Shop Smart. quick tip Buy only what is on your grocery list.
Feeding Your FamilyRight on a Budget: How to Plan and Shop Smart quick tip Buy only what is on your grocery list. You can feed your family healthy meals on a budget but it helps to have a plan. Here are
More informationMonday Tuesday Wednesday Thursday. 3 protein pancakes*** 2 T almond butter. ½ apple. 8 ounces water. ½ apple. 1 egg 1 T avocado.
Week 1 Monday Tuesday Wednesday Thursday Breakfast 1 cup oatmeal with 2 egg whites 2 egg muffins*** ¼ cup blueberries 2 T almond slivers Snack 1 protein pancake*** Lunch chicken with 2 T avocado 3/4 cup
More informationMy 30 Day Healthy Lifestyle Eating Plan
My 30 Day Healthy Lifestyle Eating Plan Mount Sinai is committed to helping you take a mindful approach to self-care and healthy living. An important part of self-care includes choosing foods that are
More informationDr.K s Prescription for Happy,Healthy Children
Dr.K s Prescription for Happy,Healthy Children Quality Pay attention to the quality of the food you choose Quantity Eat small portions Timing Schedule your meals www.drkatalenas.com Marta Katalenas, M.D.
More informationHow to. n a. a e. Like a Pro!
How to n a l P l a e M Like a Pro! Welcome Everyone! There are so many benefits to planning weekly meals, but the two most important benefits are - - You & Your Family's Health - Saving Money on the Family
More information7-Day Meal Plan & Grocery List. Nicole Hinckley, RD, LD
7-Day Meal Plan & Grocery List Nicole Hinckley, RD, LD About This Meal Plan My mission is to change the lives of my clients by helping them become a healthier, happier and more confident version of themselves.
More informationLUNCH ASSESSMENT FINDINGS. World School Milk Day, September 2010
LUNCH ASSESSMENT FINDINGS World School Milk Day, September 2010 HEALTHY LUNCH = HEALTHY STUDENTS Young minds need good food to perform their best; healthy choices at lunch give children the energy and
More informationIronside Fitness Clean Eating Meal Plan
Ironside Fitness Clean Eating Meal Plan Portions will depend on your individual goals. Ideally, you will eat slowly and mindfully. Stop eating when you are full, your body is very smart and will tell you
More informationDiabetes and Heart Healthy PALOS HEALTH ROOM SERVICE MENU DIAL 4130
PALOS HEALTH ROOM SERVICE MENU Diabetes and Heart Healthy BREAKFAST Available all day from 6:30 a.m. to 6:30 p.m. Orders can be placed from 6:30 a.m. to 5:30 p.m. TO PLACE ORDER CEREAL Oatmeal (1) Cream
More informationFit Food Plan. This choose your own adventure-style food plan lets you design. a satisfying weekly menu while keeping your calorie count in
L a u r e l s Fit Food Plan This choose your own adventure-style food plan lets you design a satisfying weekly menu while keeping your calorie count in check. You ll always know exactly what you are eating
More informationLunch. Dinner. Calories Fat (g) Carbohydrates Protein (g)
MONDAY Burrito 1 egg white 17 0 0 5 1/4 cup low-sodium salsa 20 0 4 0 1 8-inch whole-wheat tortilla 110 2 23 4 1/2 cup grapes 48 0 12 0 Total 281 3 52 18 Note: Cook the egg white in a skillet with non-stick
More informationSugar Free January 2019 Meal Plan
Wellness Interpreted Sugar Free January 2019 Meal Plan Week 3 January 14 - January 20 Prep Ahead: MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Sunday night prep: *Make Chili *Bake Sweet Potatoes
More informationSports Nutrition Plan. 5 Nutrition Habits of Champions
Sports Nutrition Plan Don t let the summer months beat you. It doesn t take long to ruin all of your hard work from the school year. Make nutrition a priority this summer so you return to school prepared
More informationSample Menu with Prep List. Sunday Monday Tuesday Wednesday Thursday Friday Saturday. Healthier Shrimp Scampi with Zoodles V: Add tofu
Plan a weekly menu ahead of time! o Keep it simple & build with your family Make a shopping list based off menu Prepare meals in advance o Avoid unhealthy food choices by having quick and healthy options
More informationDaniel Fast Meal Plan
Daniel Fast Meal Plan Monday, August 21st - Tuesday, September 12th Need a little help planning meals? Below is a meal plan and grocery list for dinners. Go to www.danielfasting.com for cooking instructions,
More informationHealth At Any Time. Tips and Tricks being Healthy On-the-Go
Health At Any Time Tips and Tricks being Healthy On-the-Go Overview of Topics What is Healthy Eating? Eat This Not That Game How to Choose Healthy When On-the-Go Healthy Fast Food Options Grocery Shopping
More informationAucoin 2017 Healthy Steps Nutrition Recipes found at:
Week 1 Monday Tuesday Wednesday Thursday Friday Breakfast 2/3 cup (60g) oatmeal with 2 egg whites 1 egg muffin ½ cup (75g) blueberries 2 T (12g) almond slivers Snack 1 protein pancake*** 1 tsp (40g) almond
More informationMenu Planning: Healthy Summer Meals
Menu Planning: Healthy Summer Meals The Summer Food Service Program (SFSP) was established to make sure that children continue to receive nutritious meals when school is not in session. SFSP can help children
More informationSession #1 HEALTH ENGAGEMENT AND WELLNESS SERVICES. 1 Copyright 2017 Kaiser Foundation Health Plan, Inc.
Session #1 HEALTH ENGAGEMENT AND WELLNESS SERVICES 1 Copyright 2017 Kaiser Foundation Health Plan, Inc. Group series overview Week 1: Benefits and basics of plant-based eating Week 2: Deep dive into the
More informationEat Smart, Change Your Lifestyle Viola Holmes, MS, RD, CDE. Handouts
Eat Smart, Change Your Lifestyle Viola Holmes, MS, RD, CDE Handouts! Eat Smart Handout! Build a Healthy Meal: 10 Tips! Basic Hunger/Satiety Scale! 100 Ways to Cut 100 Calories! Shopping the Perimeter!
More informationCooking For One or Two
Cooking For One or Two Enjoy and make the most of every Meal! The secret of making cooking for one fun and creative is not to think of a meal as self-contained but to understand that home cooking is an
More information5 Day Clean Eating Meal Plan with Grocery List Healthy Wisdom from Amber
5 Day Clean Eating Meal Plan with Grocery List Healthy Wisdom from Amber Like most women, you have probably experienced self- sabotage and a lack of preparation on your health and weight loss journey.
More informationBREAKFAST LUNCH DINNER
Monday (10/2) Scratch-made oatmeal Hard boiled egg 1 serving of fruit Black bean burger on whole wheat roll Roasted cauliflower Yogurt topped with strawberries and banana Tomato lentil masala soup. Side
More informationEmily s Menu February 23 to March 1 st, 2015
Emily s Menu February 23 to March 1 st, 2015 Meal Monday Tuesday Wednesday Thursday Friday Saturday Sunday Breakfast 1/3 cup oats 1 scoop vanilla protein 1 banana Cinnamon Blueberry Banana Oatmeal Pancakes
More informationSOCCER MOM 7-Day Family Meal Plan
SOCCER MOM 7-Day Family Meal Plan Protein-rich meal solutions to fuel your family s strength. Soccer Mom 7-Day Family Meal Plan These recipes and more protein-rich meals for your fit fam can be found at
More informationWEEK ONE MENU FOR AGES YEARS. Monday Tuesday Wednesday Thursday Friday. F/V2 = Diced Green. G/B = Toast M/MA = N/A. M/D = Milk.
WEEK ONE MENU FOR AGES 1.5 5 YEARS Breakfast F/V = Orange Wedges G/B = French Toast Sticks Monday Tuesday Wednesday Thursday Friday F/V = Diced Green F/V = Apple Wedges F/V = Orange Slices F/V = Applesauce
More informationMonday Tuesday Wednesday Thursday Friday Breakfast 1 cup (90g) oatmeal with 2 egg whites. 3 protein pancakes*** 4 tsp (80g) almond butter ½ apple
Week 1 Monday Tuesday Wednesday Thursday Friday Breakfast 1 cup (90g) oatmeal with 2 egg whites 2 egg muffins*** ¼ cup (75g) blueberries 4 T (24g) almond slivers Snack 2 protein pancakes*** 2 tsp (40g)
More information10 day BUSY MOM MEAL PLAN F R E E R E PO RT
10 day FREE BUSY MOM MEAL PLAN REPORT 10 DAY BUSY MOM MEAL PLAN 01 Mom s tend to put everyone s wants and needs before their own. Dinner is usually made with the children s preferences in mind or you get
More informationNutrition Plan for: Challenge. Goals. Action Steps. Additional Resources
Nutrition Plan for: Challenge Goals Short Term: Long Term: Action Steps 1. 2. 3. Additional Resources 1. Recipes found here: https://healthystepsnutrition.com/healthy-recipes/ You can also find the HSN
More informationMeal Prep Challenge, Week 3: Grocery List
Meal Prep Challenge, Week 3: Grocery List Serves 2 (x) = servings yielded per recipe 1. Meal 1: Taco Soup (x6) 2. Meal 2: Cilantro Citrus Shrimp w/ Mexican Quinoa Pilaf (x4) 3. Meal 3: Herb Roasted Chicken
More informationIronside Fitness Clean Eating Meal Plan
Ironside Fitness Clean Eating Meal Plan Portions will depend on your individual goals. Ideally, you will eat slowly and mindfully. Stop eating when you are full, your body is very smart and will tell you
More informationHealthy Meals in a Hurry July Edition Healthy Summer Awareness Month
Healthy Meals in a Hurry July Edition Healthy Summer Awareness Month Plan ahead! Plan a weekly menu o Get input from family members o Keep it Simple Make a shopping list based off menu Prepare meals in
More informationPHASE 2 DIET GUIDELINE
DIET GUIDELINE You must eat 5-6x/day and every 2.5 to 3 hrs You must eat within 30mins of waking up Time food with your workouts. Make sure you eat 1 to 1.5 hrs before your workout (snack or a meal). If
More informationBREAKFAST LUNCH DINNER. Wednesdays= Plant Forward. Pita bread with hummus Ethiopian cabbage Grilled Portabella burger Diced honeydew
Thursday (3/1) Made-to-order eggs with green pepper, mushroom, onion, and cheese Oatmeal with raisins Orange wedges Pita bread with hummus Ethiopian cabbage Grilled Portabella burger Diced honeydew Turkey
More informationPlant-Based Eating Toolkit
Plant-Based Eating Toolkit Felicia Steger & Libby Macht, OSF Saint Francis Medical Center Dietetic Interns Katrina Sommer, RD, LDN Sharon Windsor, RD, CSO, LDN What Is Plant-Based Eating? Plant-based eating
More informationBreakfast 1 egg, hard boiled 1/2 meat and alternative ½ c. fruit salad ½ c. high fiber cereal (to top salad)
Monday 1 egg, hard boiled 1/2 meat and alternative ½ c. fruit salad ½ c. high fiber cereal (to top salad) ¾ c. low-fat yogurt, plain 1 c. herbal tea Tuna pita: ½ c. canned tuna, packaged in water 1 tsp
More informationFoods on a Budget. Malena Perdomo. Peanut Butter and Jelly Sandwich. I am a mom of hungry teenagers and a dietitian-nutritionist on a budget
Foods on a Budget Peanut Butter and Jelly Sandwich on whole grain bread "The Classic Lunch". Malena Perdomo I am a mom of hungry teenagers and a dietitian-nutritionist on a budget Tip #1 : Watch your eating
More informationSLIM DOWN NOW. Monday. Snack 1/2 cup fat-free Greek yogurt topped with 1/4 cup sliced strawberries
Monday 1/2 cup egg whites scrambled with 1 teaspoon olive oil, 1 teaspoon chopped basil, 1 teaspoon grated Parmesan, and 1/2 cup cherry tomatoes 1 slice whole-grain toast 1/2 cup blueberries 1/2 cup fat-free
More informationBreakfast 300 Calories
Contents Breakfast 300 Calories... 3 Breakfast 400 Calories... 5 Breakfast 500 Calories... 7 Lunch 300 Calories... 9 Lunch 400 Calories... 11 Lunch 500 Calories... 13 Dinner 300 Calories... 15 Dinner 400
More informationTournament/Competition Menu Items
MAKING THE MOVE TO HEALTHY CHOICES Tournament/Competition Menu Items November 1, 2010 November 2010 Move to Healthy Choices Tournament/Competition Menu for year round When planning the food for a tournament
More informationSample Meal Plans. Sample Meal Plan HIIT training in the AM and Weight Lifting in the PM
Sample Meal Plans Since everyone has different calorie needs you will need to adjust these plans to fit into your requirements. This is just a general guideline for you to follow. You should eat 5-6 smaller
More information14- Day Burn Meal Plan
14- Day Burn Meal Plan Ready to Burn Some Fat? Your 14- Day Meal Plan features nutrient- dense, complex carbohydrates and lean proteins to maintain lean muscle while burning fat. Use the pantry and shopping
More information21-Day Whole Body Reset: 1 Week Sample Meal Plan and Recipes
21-Day Whole Body Reset: 1 Week Sample Meal Plan and Recipes The sample plan is to give you ideas on what to eat and is not intended for you to follow perfectly. Blank meal planning sheets and shopping
More informationWELCOME TO ATKINS HOW IT WORKS WHEN YOU EAT TOO MANY CARBS WHEN YOU EAT FEWER CARBS. Low Carb
QUICK-START GUIDE WELCOME TO ATKINS HOW IT WORKS WHEN YOU EAT TOO MANY CARBS your body immediately uses them for energy instead of accessing your fat stores. And what you don t use, the body stores as
More informationBreakfast Parfait. FYI: You can substitute the plain yogurt for flavored yogurt and use corresponding fruit such as peach yogurt and peaches.
Breakfast Parfait Ingredients: ¾ cup low-fat cottage cheese or low-fat plain yogurt 1 cup pineapple chunks, papaya chunks or cling peaches 2 teaspoons toasted wheat germ You can tell the child where yogurt
More informationMARCH 12 TO END OF CHALLENGE VEGETERIAN DIET
DIET GUIDELINE You must eat 5-6x/day and every 2.5 to 3 hrs You must eat within 30mins of waking up Time food with your workouts. Make sure you eat 1 to 1.5 hrs before your workout (snack or a meal). If
More informationNew Beginnings Health & Wellness dba Back2Basic Nutrition. Back2Basic Nutrition s Meal Planning on a Budget
Back2Basic Nutrition s Meal Planning on a Budget Weekly Plant Based Gluten Free & Dairy Free Family Friendly meals designed with the busy on a budget family in mind. There are certain staples that if you
More informationMarchand 2017 Healthy Steps Nutrition Recipes found at:
Week 1 Monday Tuesday Wednesday Thursday Friday Breakfast 1 cup (90g) oatmeal with 2 egg whites 2 egg muffins*** ¼ cup (75g) blueberries 2 T (12g) almond slivers Snack 1 protein pancake*** 1 tsp (20g)
More informationAimee Mars SPRING MEAL PLAN
Aimee Mars L I V I N G SPRING MEAL PLAN M D A I L Y M E A L G U I D E G R O C E R Y L I S T C O O K B O O K Hey Friend, If you re uber busy and trying your best to maximize life to the fullest, yet you
More information2018 OSAI Menu Everyday items The following items will be provided every day in addition to the daily menus
BREAKFAST Yogurt Granola Instant oatmeal & grits packets Assorted cold cereal Sliced fruit (such as pineapple, strawberries, melon) Whole fruit (such as red & green apples, bananas, oranges, pears, grapes)
More informationMediterranean Veggie & Quinoa Salad. Tip: cook extra quinoa to have cooked already for the rest of the week! Citrus Avocado Salad with Chicken
CITRUS cleanse Meal Plan Days 1-3 Breakfast Lunch Snack Dinner Monday Tuesday Wednesday Mexican Eggs in a Mug On the side: 1 small apple Blueberry Protein Breakfast Smoothie Orange Creamsicle Overnight
More informationHEALTHY EATING for Children
HEALTHY EATING for Children Guidelines for Children 6 to 12 Years Old Let your child help you plan and prepare meals, such as choosing a fruit at the store, setting the table, or making the salad. HEALTHY
More informationWEEK 1 BEGINNER MEAL PLAN
PALEO LEAP CHEAT SHEET WEEK 1 BEGINNER MEAL PLAN - 1 WEEK 1 BEGINNER MEAL PLAN NEW TO PALEO? YOU RE IN THE RIGHT PLACE! HERE S A PLAN THAT S SPECIFICALLY DESIGNED FOR BEGINNERS: Simple recipes: no complicated
More informationCONSORTIUM OF MULTIPLE SCLEROSIS CENTERS
TOO TIRED TO COOK, TOO TIRED TO CHEW By Susan Goodman, MA, RD, CDE The following handout is reproduced with permission of the author, Susan Goodman, MA, RD, CDE and the Consortium of Multiple Sclerosis
More informationPhase 1 STARCH, WHEAT, SOY, PEANUT, AND COW S MILK ELIMINATION
Phase 1 STARCH, WHEAT, SOY, PEANUT, AND COW S MILK ELIMINATION 1500 Calorie Meal Plans WEEK SEVEN Healthy, delicious recipes created for the Metabolic Code Diet Plan Shopping List 1 container MCD-approved
More informationProtein Bar Options: Healthwise, Robard, Luna Protein, Pure Protein, PowerCrunch, Quest Bar!
Sunday Monday Tuesday Wednesday Thursday Friday Saturday Breakfast Egg Cups Egg Cups Cheese with berries Cheese with berries Boiled Egg & Turkey Bacon Boiled Egg & Turkey Bacon Egg Cups Lunch Deli meat
More information