Healthy Eating

Live Session

What’s your why?

Live Session

Overview�Session Agenda

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• Getting started: number of portions and sizes
• Meal ideas
• Tracking food intake
• Next steps and session wrap-up

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Learning Objectives

Getting Started:�Portions

Activity Instructions

1. You will be broken into 4 groups of 3.
2. Discuss with your group the answers to the question below for 5 minutes.
3. When time is up we will debrief.

• How many portions of protein, vegetables, carbohydrates, and healthy fats do you need daily?

Breakout Room: Portion Discussion

Debrief: Proteins

Debrief: �Vegetables

Debrief: Carbohydrates

Debrief: �Healthy Fats

Healthy Eating: Number of portions

• Proteins-7
• Vegetables-4-6
• Carbohydrates-2
• Healthy Fats-8

Proteins -7 portions

• Eggs
• Chicken, turkey, or duck
• Fish or shellfish
• Lean beef or pork
• Greek yogurt
• Tofu or tempeh
• Protein powder
• Cottage cheese
• Edamame

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Vegetables-4-6 portions

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• Red: beets, radishes, tomatoes
• Orange: peppers, pumpkin
• Yellow: carrots, squash
• White: cauliflower, onions
• Green: broccoli, cucumbers, spinach
• Purple: cabbage, eggplant

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Carbohydrates-2 portions

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• Beans and lentils
• Fresh and frozen fruit
• Sweet potatoes
• Steel-cut oats
• Quinoa
• Whole-grain, black or wild rice
• Plain non-Greek yogurt

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Healthy Fats-8 portions

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• Avocado and walnut oils
• Extra virgin olive oil
• Almonds, cashews, pistachios
• Peanuts and natural peanut butter
• Fresh coconut
• Olives
• Egg yolks
• Aged cheese
• Seeds: chia, flax, hemp, sesame

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How much is 1 portion?

Activity Instructions

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1. Answer each of the polling questions regarding the question below.

• How big is 1 portion of protein, vegetables, carbohydrates, and healthy fats?

Poll: How much is 1 portion?

Debrief: How much is 1 portion?

Proteins: 1 portion=

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1 palm

Vegetables: 1 portion=

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1 fist

��Carbohydrates: 1 portion=

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1 cupped

hand

��Healthy Fats: 1 portion=

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1 thumb

Healthy Eating: Number of portions & sizes

• Proteins-7 palms
• Vegetables-4-6
• Carbohydrates-2
• Healthy Fats-8

Reflection

Has your thinking about portions changed?

If so, how?

Meal Ideas

Activity Instructions

1. You and your partner will be assigned 1 meal.
2. Create a menu for your assigned meal in 5 minutes..
3. When you return to the group, we will type the ideas in the chat, but do NOT send it, until I give you the signal.

• What would make an ideal meal? Be sure to include whether you were assigned breakfast, lunch, or dinner. One partner types the foods with portions. If there is still time when you’re finished, you may add in a possible snack also.

� Meal Ideas

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Debrief: Waterfall of meal ideas

Summary: Waterfall of meal ideas

Tracking food intake

Use of a daily tracking sheet

Use of a phone app

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• Protein: 1 or 2 per meal
• Vegetables: 1-2 per meal
• Carbs: 0 or 1 per meal
• Fats: 1 or 2 per meal
• Measure using your hand

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• Easy to use free versions
• Measure using conventional measurements and/or nutritional labels

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Tracking food intake

Helpful Hints

• Protein: 1 palm = 20-30 g = 3-4 oz cooked meat, 2 eggs, 1 cup Greek yogurt
• Vegetables: 1 fist= or unlimited
• Carbs: 1 cupped hand= 20-30 g = ½ -2/3 cups cooked grains, legumes, 1 medium fruit
• Fats: 1 thumb= 7-12 grams= 1 Tbsp

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Final Thoughts: Word Cloud

Activity Instructions

1. Follow the link in the chat and type in code___________.
2. Type your answer to the question below.

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• What is your biggest takeaway from this course?

What is your biggest takeaway?

Summary

Questions

Remember~

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