Via Christi Women's Connection: Easier Ways to Eat Healthy

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Sheryll Clarke presented to Via Christi Women's Connection on easier to ways to integrate healthier eating into daily life.

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Via Christi Women's Connection: Easier Ways to Eat Healthy

  1. 1. Easier ways to eat healthySheryll Clarke, MS RD LDVia Christi Clinic
  2. 2. What’s for dinner?2
  3. 3. What your plate should look like3
  4. 4. 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!4
  5. 5. Menu :  Entree (lean protein)  Vegetable (hot or cold)  Whole grain (bread, rice or pasta)  Fruit  Beverage  Extra  Snacks5
  6. 6. Smart 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 day6
  7. 7. 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!7
  8. 8. 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 scratch8
  9. 9. Easier 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)9
  10. 10. 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)10
  11. 11. Saving 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 season11
  12. 12. Time is money  Better health saves money  Don’t be afraid to start cooking — cooking is an adventure! Thank you!12

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