WELCOME WELCOME � Plan Your FUEL Presenter: Susan Watson, RD � www.alittlenutrition.com � @littlenutrition
� WELCOME � Eating Healthy � 9 to 5 � Owner of A Little Nutrition Owner of A Little Nutrition � Registered Dietitian Registered Dietitian � • Healthy Weight Loss Healthy Weight Loss � • Meal Planning Meal Planning � • Manage chronic conditions Manage chronic conditions � Digestive healt h � • Digestive healt Foodie & Registered Dietitian �
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Team of 10 Registered Dietitians 8 Winnipeg office locations We can help you with: Weight Concerns ! ! Meal Planning ! ! Manage Chronic ! ! Conditions Digestive Health ! !
The GET MEAL PREPPED SHOW! ! TEACH FOOD not nutrients ! Eating Healthy ! 9 to 5 ! Foodie & Registered Dietitian !
www.youtube.com/getmealprepped ! TEACH FOOD not nutrients ! Eating Healthy ! Eating Healthy 9 to 5 ! 9 to 5 Foodie & Registered Dietitian !
� � � Overview for today Balanced Nutrition (CGF update) � The Foundation � Consider Your Personal Barriers � The Implementation Phase � PUT IT ALL TOGETHER � Work smarter not harder � �
! ! ! https://food-guide.canada.ca !
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! ! Balanced Nutrition ! ! The more processed foods you eat, the less energized you will feel. " ! ! Start the day right " Eat breakfast (1-2 hours after waking) " ! ! Eat 3 meals a day (3-4 food groups) " ! ! ! Balanced with protein and carbs " ! ! 2-3 snacks per day " ! ! 2 -hrs before supper is the most important snacks. " ! ! Never let more than 3-4 hours go between eating # "
! ! Balanced Nutrition !
! ! Balanced Nutrition !
Preparing Yourself For The Journey The Foundation !
What is Menu Planning All About? ▪ Scenario #1 When you walk in the door “HANGRY”, and tired after a long day’s work, and there’s nothing planned for dinner … → What happens? ▪ Scenario #2: On the other hand, it’s a great feeling coming home knowing that → ▪ the chicken is marinated and ready to grill, the vegetables are cut up, and last night’s rice pilaf is ready to heat up = WIN! ▪ A little planning goes a long way! It’s about making life easier … Meals = easy, organized and less stressful �
Menu Planning Isn’t For Everyone … ▪ Enjoy eating unhealthy fast-food, three to five times per week ▪ Love the taste of pre-packaged preservative packed frozen convenience food. ▪ Go grocery shopping, spend $200, and still have nothing to cook at home ▪ Enjoy the stress of running around like crazy at dinner time trying to figure out what to cook, while everyone is hungry and crabby ▪ Like the food rut = spaghetti, hot dogs, pizza, repeat. ▪ Have no other way to spend the extra $100/wk spent from eating out ▪ Have nothing better to do at 5 o’clock every day then to go to the grocery store. ▪ Have no desire to enjoy a home cooked meal around the dinner table with your family.
� � Plan Your Fuel Module 1: The Foundation � Benefits of Meal Planning – � Having Having A Plan lan @littlenutrition
Plan Your Fuel Module 1: The Foundation � Benefits of Meal Planning Get Dinner On The Table Faster Run To The Store Less Often You’ll Eat Better It Saves You Money It Saves You Time Stop throwing away food Quality Family Time Ultimately, makes life easier
Plan Your Fuel There is no one way to meal plan "
The Implementation Phase � Ready, Set, Go! Getting Started – What you will need @littlenutrition
Plan Your Fuel The Implementation Phase � • Dedicated Time & E ff ort • Make your “Master Meal List” • A Calendar/Planner/whiteboard • Shopping List • Schedule a grocery shopping • Create a place to save recipes • Grocery Store Flyers and Coupons • Freezer Inventory List @littlenutrition
Plan Your Fuel The Implementation Phase ! Master Meal List ! Broken down by: ! 1. Meal Themes " 2. Family member favourites " 3. Time of day meals "
Plan Your Fuel The Implementation Phase !
Plan Your Fuel The Implementation Phase !
Plan Your Fuel The Implementation Phase ! Grocery List ! Break it down by food category " Check your freezer inventory list "
Plan Your Fuel The Implementation Phase ! Freezer Inventory List ! Break it down by: ! Raw Ingredients: Chicken " Prepared Meals: Lasagna " Cooked Ingredients: Shredded cooked chicken " Raw Ready-To-Cook: Marinated chicken "
Plan Your Fuel The Implementation Phase � Grocery Store Flyers and Coupons Highlight what is on sale Make adjustments to your plan if there are good deals on that week Flyer Apps
Plan Your Fuel The Implementation Phase � Schedule A Shopping Day Put it in your calendar Try to make it a routine or specific day Try to find time to go when it isn’t stressful
Plan Your Fuel The Implementation Phase !
Plan Your Fuel The Implementation Phase ! NOW! PUT IT ALL TOGETHER! !
Plan Your Fuel The Implementation Phase � Make your “Master Meal List” Post it in a prominent place @littlenutrition
Plan Your Fuel The Implementation Phase � Schedule out your meals from your master list @littlenutrition
Plan Your Fuel The Implementation Phase � • Make A Grocery List • Go Shopping • Do Any Prep Needed
Getting home Home from grocery store…Getting it done Getting it done @littlenutrition
Plan Your Fuel Prep food as soon as you get back from the store. ! Wash and dry lettuce ! Chop onions ! Roast vegetables. ! Shred zucchini for quick stir-fries ! Stack up containers of prepped ingredients in the refrigerator
Plan Your Fuel Module 4: Worker SMARTER Not Harder !
Plan Your Fuel Module 4: Worker SMARTER Not Harder ! @littlenutrition !
Plan Your Fuel Module 4: Worker SMARTER Not Harder ! @littlenutrition !
Plan Your Fuel Module 4: Worker SMARTER Not Harder !
Plan Your Fuel Module 4: Worker SMARTER Not Harder � @littlenutrition
Plan Your Fuel Module 4: Worker SMARTER Not Harder ! @littlenutrition !
Plan Your Fuel Module 4: Worker SMARTER Not Harder � @littlenutrition
Plan Your Fuel Module 4: Worker SMARTER Not Harder ! @littlenutrition !
Plan Your Fuel Module 4: Worker SMARTER Not Harder ! @littlenutrition !
Plan Your Fuel Module 4: Worker SMARTER Not Harder ! @littlenutrition !
Reinvent leftovers @littlenutrition
Cook Big...and Big Batch It! @littlenutrition
Plan Your Fuel Module 4: Worker SMARTER Not Harder � @littlenutrition
Plan Your Fuel Module 4: Worker SMARTER Not Harder � BIG BATCH IT! @littlenutrition
Plan Your Fuel Module 4: Worker SMARTER Not Harder � @littlenutrition
Plan Your Fuel Module 4: Worker SMARTER Not Harder � @littlenutrition
Plan Your Fuel Module 4: Worker SMARTER Not Harder � @littlenutrition
Plan Your Fuel Module 4: Worker SMARTER Not Harder � @littlenutrition
Plan Your Fuel Module 4: Worker SMARTER Not Harder � @littlenutrition
Plan Your Fuel Module 4: Worker SMARTER Not Harder � @littlenutrition
Plan Your Fuel Module 4: Worker SMARTER Not Harder ! @littlenutrition !
Plan Your Fuel Module 4: Worker SMARTER Not Harder � @littlenutrition
Plan Your Fuel Module 4: Worker SMARTER Not Harder � @littlenutrition
Plan Your Fuel Module 4: Worker SMARTER Not Harder ! @littlenutrition !
Get Your Appliances & Kitchen Tools Working For You -The "Must Have" Tools To Make It Easier @littlenutrition
Plan Your Fuel Module 4: Worker SMARTER Not Harder ! @littlenutrition !
Plan Your Fuel Module 4: Worker SMARTER Not Harder � @littlenutrition
Plan Your Fuel Module 4: Worker SMARTER Not Harder � A Good Set Of Bowls � @littlenutrition
Plan Your Fuel Module 4: Worker SMARTER Not Harder � A Good Set Of Knives � @littlenutrition
Plan Your Fuel Module 4: Worker SMARTER Not Harder !
Plan Your Fuel The Implementation Phase � • Q&A
Plan Your Fuel The Implementation Phase � • Send questions to info@alittlenutrition.com
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