Planning Healthy Meals

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Planning Healthy Meals
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• Dietary habits are associated with 4 of the 10
  leading causes of death
• Coronary heart disease
• Some types of cancers
• Stroke
• Type 2 diabetes
• -Center for Disease Control, Division of
  Nutrition, Physical Activity Obesity, National
  Center for Chronic Disease Prevention and Health
  Promotion

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Health conditions related to dietary habits cost
society an estimated 200 billion each year in
medical expenses and lost productivity.-
Medicine Health, 19-Sep-05
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Reduce risk for heart disease, heart attack and
stroke

• Eat Heart-Healthy foods
• Be physically active every day
• Eliminate tobacco products
• Control diabetes, blood pressure and cholesterol
• Follow healthcare professionals recommendations

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Why Plan Healthy Meals?

• Healthy meal choices and physical activity make
  meeting participants more energetic and
  attentive.
• Healthy employees
• keep health care costs down
• are more productive and take fewer sick days
• feel better and live longer

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Commit to Choosing Healthy Meals

• Identify healthy eating opportunities.
• Promote healthy choices with co-workers.
• Work with caterers in purchasing healthy foods.
• Provide healthy portion sizes.
• Encourage employees and model healthy food
  behaviors.

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Use MyPyramid as a Guide
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Fruits and Vegetables

• Fruits
• Choose fresh, frozen, and canned
• (in natural juices), dried, and 100 fruit juice
• Recommended serving ½ cup portion
• Vegetables
• Choose fresh, frozen or canned (no salt added)
• Recommended serving ½ cup portion
• Recommended 1 cup portion of fresh salad greens

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Dairy Products

• Skim, 1, or 2 Milk
• Portion size 8 oz.
• Low Fat or Fat Free Yogurt
• Portion size 4-6 oz.
• Low Fat or Reduced Fat Cheese
• Portion size 1 oz.
• Low Fat or Low Sugar Ice Cream
• Portion size ½ cup

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Meat and Protein Foods

• Choose lean meat, poultry, fish and beans
• Lean deli ham, roast beef and turkey
• Portion size 3 oz.
• Bean soups such as black bean and minestrone
• Portion Size 1 cup
• Baked, broiled, or roasted instead of fried
• Choose Au Jus rather than gravy and heavy sauces

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Grain Foods

• Choose whole grain breads, crackers, rice and
  pasta
• Whole wheat bread
• Whole grain wraps
• Smaller sized muffins and bagels or
• have them cut in half
• Thin crust and whole wheat pizza

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Beverages

• Choose water
• Low-fat and flavored milk in 8 oz containers
• Diet and low-calorie soft drinks in moderation,
  choose 8-12 oz instead of 20 oz servings
• Unsweetened ice tea with sweetener options
• 100 fruit juices in single serving containers

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Physical Activity

• If your meeting is longer than 1 hour, plan time
  for a 10 minute stretch break or incorporate
  physical activity.
• Give participants some examples of ways they can
  move their bodies

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Top 10 Meal Planning Questions

• Are portion sizes reasonable?
• Are fruits and vegetables offered?
• Are low-fat milk and dairy products available?
• Are low-fat protein foods available?
• Are whole grain choices available?

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• 6. Is water offered as a beverage?
• 7. Are lower-fat, salt and sugar options
  available?
• 8. Are choices available for indicated special
  needs and preferences?
• 9. Is safe food handling practiced?
• 10. Are enough breaks offered with opportunities
  for physical activity?

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Commit to healthy meals at your next meeting!
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• Resources
• Mypyramid.gov
• Extension Healthy Meeting Team
• Developed by
• Linnette Goard, M.S., CFCS
• Extension Educator
• OSU Extension, Lorain County
• Edited by
• Doris Herringshaw, Ed.D. Marcia Jess, M.Ed.
  Heather Jenkins