Master Meal Planner: Part 1
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1 Master Meal Planner: Part 1 Presented by BHS Call: Visit: BHS, All rights reserved. 1 Training Summary The mass of information regarding healthy eating habits can be very confusing and difficult to follow. Everyone s lifestyle is different and creating a personal plan is both motivating and efficient. It is also essential to become familiar with different types of food, their benefits and the best way to incorporate them into your daily life. This seminar will discuss how to plan healthy meals and maintain a healthy attitude in the process. Call: Visit: BHS, All rights reserved BHS, All rights reserved. 1
2 Why Plan Meals? We are what we eat. Eating regular nutritious meals will give you more energy. Planning and eating meals together enhances relationships. It is efficient and motivating. It creates more time to do other things you love. Call: Visit: BHS, All rights reserved. 3 Getting Started Brainstorm with the people in your life about food choices and possibilities. Discuss individual schedules and eating schedules. Delegate responsibilities for the meal plan. Make it interesting and fun. Call: Visit: BHS, All rights reserved BHS, All rights reserved. 2
3 The Basics Source: ChooseMyPlate.gov Call: Visit: BHS, All rights reserved. 5 Protein These are the basic building block of cells and tissues. The quality of protein varies greatly. The amount of protein you need in your diet will depend on your overall calorie needs. The daily recommended intake of protein for healthy adults is 10 to 35 percent of your total calorie needs. For example, a person on a 2,000 calorie diet could eat 100 grams of protein, which would supply 20 percent of their total daily calories. Most Americans eat enough protein. Call: Visit: BHS, All rights reserved BHS, All rights reserved. 3
4 Fruits and Vegetables Contain a variety of vital nutrients Are a good source of fiber Most are low in calories Different varieties contain essential antioxidants Incorporate a rainbow of colors for health Call: Visit: BHS, All rights reserved. 7 Grains Whole grains are complex and have a positive effect on blood sugar and are a good source of fiber and vital nutrients. Multi-grain does not necessarily mean whole grain. Highly-processed grains are rapidly digested, have a negative effect on blood sugar and are void of nutrition. Call: Visit: BHS, All rights reserved BHS, All rights reserved. 4
5 Good Fats Eating the right kind of fat is essential for good health Monounsaturated fatty acids (MUFAs) are plant-based fats found in avocados, nuts and seeds, oils, olives and dark chocolate. Omega-3 fatty acids (fatty fish salmon, herring, mackerel and flaxseeds, flaxseed oil and walnuts) Limit saturated fats and avoid trans fats in your diet. Call: Visit: BHS, All rights reserved. 9 Hydration Water is essential for proper digestion and elimination Our bodies are approximately 60 percent water Drinking water slows down hunger Sufficient water helps keep breath fresh Call: Visit: BHS, All rights reserved BHS, All rights reserved. 5
6 Don t Forget to Invest in Plastic containers with good lids to store prepped food. Zip-close bags of various sizes (great for packing leftovers or portable snacks). Permanent markers (to label pre-prepped food). Consider investing in a slow cooker, a rice cooker or a pressure cooker for making meal prep easier. Call: Visit: BHS, All rights reserved. 11 Resources Check out these websites to assist you in meal planning: Call: Visit: BHS, All rights reserved BHS, All rights reserved. 6
7 Personal Action Plan Based on today s training, what are two strategies you can begin working on to better your life? List obstacles that may get in your way (i.e. cost, time, fear), and identify plans to get around them. Call: Visit: BHS, All rights reserved. 13 About BHS BHS is in the business of bettering lives so employees bring their best selves to work. Call: Visit: BHS, All rights reserved BHS, All rights reserved. 7
8 Contact BHS Available 24 hours a day, 7 days a week Language Line / TTY Accessible Access Your MyBHS Portal: Visit portal.bhsonline.com, enter your company s username and click LOGIN NOW. Call: Visit: BHS, All rights reserved BHS, All rights reserved. 8
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