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Menu Planning - Breakfast & Lunch
1. Menu Planning: Breakfast & Lunch
• You like to eat.
• Maybe you think about food a lot.
• If you're hungry you think about what tastes good.
• You order food from a menu imagining how it will taste.
• Thinking and imagining are forms of self-suggestion.
2. Menu Planning: Breakfast & Lunch
• This unit helps you use self-suggestion to begin thinking about healthy choices
for breakfast, (or brunch), lunch, and mid-morning snacks.
• If you think about food you like, and imagine how it might taste, you'll probably
order it, buy it, or cook it.
• People act on self-suggestion.
3. Menu Planning: Breakfast & Lunch
• Maybe you have to have doughnuts or sweet muffins with coffee in the
morning.
• Baked goods are yummy.
• That's because they're made with sugar, starch, and butter.
• But the more you eat, the more you want.
• Sweets are addicting and fattening.
4. Menu Planning: Breakfast & Lunch
• Growing up, many people ate high cholesterol, high calorie, breakfasts and
lunches.
• Breakfast was fried eggs with bacon, ham, or sausage with fried potatoes,
waffles or pancakes with lots of syrup.
• People put cream in their coffee.
• They ate hot sandwiches with gravy, meat hoagies, fries, and cheeseburgers
for lunch.
5. Menu Planning: Breakfast & Lunch
• Times change. Your body changes. You change.
• Medical research has shown that saturated fats clog the heart's arteries.
• Too much sugar and too many carbs increase the risk of Type II diabetes.
• Knees and backs begin to complain when you get heavy.
6. Menu Planning: Breakfast & Lunch
• Using self-suggestion makes change possible.
• The solution is to begin thinking about healthy, yummy foods.
• You can have a plan of action.
• You can begin to suggest to yourself what to buy, cook, or order in a restaurant
that you like that's healthy.
7. Menu Planning: Breakfast & Lunch
• You are lucky because you have a brain.
• You have an inner mind that can plan ahead.
• You can rehearse tasty choices.
• You might begin by imagining tasty foods that you enjoy that also are good for
you.
• You may be surprised by how many healthy foods you like.
8. Menu Planning: Breakfast & Lunch
• When you create imaginary menus for breakfast, midmorning snack, and
lunch, you are beginning the practice of self-suggestion
• You strengthen self-suggestions by imagining acting on your choices.
• Eventually, you find you can link self-suggestions to action in real time.
9. Menu Planning: Breakfast & Lunch
• Now, suggestions for losing weight are everywhere.
• Your doctor wants you to diet.
• Talk shows warn of the risks of being overweight.
• Magazines publicize routines for losing weight quickly.
• Yet real change is hard.
• Real change is easy to postpone.
10. Menu Planning: Breakfast & Lunch
• In this unit you begin to listen to and create your own suggestions for breakfast
or brunch, mid morning snacks, and lunch.
• You can easily begin to imagine eating what you like that's healthy for
breakfast (or brunch), a morning pick-up treat, and for a tasty lunch.
11. Menu Planning: Breakfast & Lunch
• You can use self-suggestion to imagine a menu of healthy foods that appeal to
you.
• You can explore what it's like to develop your unique suggestions for healthful
eating.
• Press the audio arrow on the next slide to continue with this first exercise in
menu planning.
