Healthy On-the-Go

Healthy On-the-Go

Not enough time…Oh No! I slept through my

alarm….looks like I’m skipping

breakfast again How am I going to fit in lunch? Starbucks??

Getting ready in an hour is hard enough.

How am I going to have time to make

dinner?!

Helpful Healthy Guidelines

Enjoy your food, but eat less Avoid oversized portions Make half your plate fruits and vegetables Make at least half your grains whole grains Switch to fat free or low fat (1%) milk Compare sodium in foods like soup, break,

and frozen meals and choose the foods with lower numbers

Drink water instead of sugary drinks

Using My Plate

In a meal…. Include all 5 food groups For ex. Sandwich with 2 slices whole grain bread,

turkey, and low-fat cheese with an apple and a handful of carrots

Fiber is a Girl’s Best Friend!

Feel fuller longerPrevent constipationLower cholesterol levels

Campus Dining vs. Packed Lunch

Subway 6 inch turkey breast with mayo and provolone cheese 440 cals, 19.5g fat, 985 mg sodium

Turkey sandwich from home 245 cals, 6.5g fat, 720 mg sodium

Calorie Dense vs. Nutrient Dense Foods

Calorie Dense Foods Nutrient Dense Foods

Benefits of a Nutrient Dense Diet

• Diet (n.) – the sum of food and drink consumed by an organism

• Nutrient dense – having a high nutrient to calorie ratio

• Benefits -Learning -Exercising -Learn by Doing -Socializing

Contributors to Poor Food Choices

• Under-eating• Social setting• Eating late at night• Drinking alcohol• Drinking sugar-sweetened beverages

Time Crunch Solutions

Smoothie Time!

fast, tasty, and nutritious breakfastThe only prep is putting everything in a blenderbanana, cup of frozen blueberries (or

strawberries), and soy/almond or regular milkCombine, blend, breakfast

Add extras that take the nutrition from good to great

Spinach Vit A, C, and K as well as

Calcium and IronFlax seeds

Omega-3s, fiber, and antioxidants

Whey protein keep you full longer

Quick Muffins To Go

Need: A banana, an egg, flourAdd: Berries, chocolate chips, nuts, or

anything you wantSimply mash the banana and combine with

egg, add just enough flour to thicken, and back at 350 for 15-20 minutes

protein, potassium, easy on the go

Pre-Prepare: the secret to success

Avoid thoughtless choicesGet excited about your nutritious delicious

mealSave money!Caaaareful: Meat and dairy require

refrigerating over 2 hours Or bring a handy dandy ice pack

Beautiful Bulk Cooking: Start With

Complete proteinHigh fiberContains ironGluten Free

Nutrient DenseContains Calcium

&FolateAntioxidants!

OR

…then add you’re pre-prepared mix 2 handfuls spinach, 1

chopped pear, ½ cup chickpeas, handful pecans, 4tbsp olive oil, 3 tbsp balsamic vinegar, a little maple syrup if you wish

1/2 cup black beans, ½ cup pico de gallo, avocado, lime juice, chipotle powder

Waldorf: walnuts, sliced apple, grapes, celery, + olive oil, lemon juice, apple cider vinegar

When you REALLY have no time…

What you eat: What you get: Fruit cup A quick energy boost that lasts Veggie cup Fiber and bulk Coffee An energy boost when you have

already eaten Soda Often overlooked extra calories Chips A spike of energy with little nutrient

content Cookie A giant portion to satisfy an

often smaller craving

Problem SolvedSmoothie

prepped in the fridge? Check! Can’t wait for

breakfast

Who need CPK for a delicious Waldorf Salad.

Got mine packed!

Southwest topper in the fridge. Rice

cooker ready for quinoa.

Getting ready and dinner in an hour… I’ve

got this!