Plan Your FUEL Presenter: Susan Watson, RD www.alittlenutrition.com - - PowerPoint PPT Presentation

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Plan Your FUEL Presenter: Susan Watson, RD www.alittlenutrition.com - - PowerPoint PPT Presentation

Sep 22, 2022 520 likes •1.23k views

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

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Plan Your FUEL

@littlenutrition

WELCOME WELCOME

Presenter: Susan Watson, RD www.alittlenutrition.com

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Foodie & Registered Dietitian

Eating Healthy 9 to 5

WELCOME

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

Digestive health

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!"#$%&"'"()*$"++,-)./&'$+0-)10,23"%))

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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

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Foodie & Registered Dietitian!

Eating Healthy! 9 to 5 !

TEACH FOOD not nutrients!

The GET MEAL PREPPED SHOW!!

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Foodie & Registered Dietitian!

Eating Healthy! 9 to 5 !

TEACH FOOD not nutrients!

Eating Healthy 9 to 5

www.youtube.com/getmealprepped!

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Overview for today

  • Balanced Nutrition (CGF update)
  • The Foundation

Consider Your Personal Barriers The Implementation Phase PUT IT ALL TOGETHER Work smarter not harder

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! ! ! https://food-guide.canada.ca!

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! ! !

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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# "

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Balanced Nutrition

! ! !

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Balanced Nutrition

! ! !

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Preparing Yourself For The Journey

The Foundation!

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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

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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

  • ut 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.

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Benefits of Meal Planning –

  • Having

Having A Plan lan

@littlenutrition

Module 1: The Foundation

Plan Your Fuel

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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

Module 1: The Foundation

Benefits of Meal Planning

Plan Your Fuel

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There is no one way to meal plan"

Plan Your Fuel

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Ready, Set, Go!

Getting Started – What you will need

@littlenutrition

The Implementation Phase

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@littlenutrition

  • Dedicated Time & Effort
  • 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

The Implementation Phase

Plan Your Fuel

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Master Meal List!

Broken down by:!

  • 1. Meal Themes"
  • 2. Family member favourites"
  • 3. Time of day meals"

The Implementation Phase!

Plan Your Fuel

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The Implementation Phase!

Plan Your Fuel

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The Implementation Phase!

Plan Your Fuel

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Grocery List!

Break it down by food category" Check your freezer inventory list "

The Implementation Phase!

Plan Your Fuel

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Freezer Inventory List!

Break it down by:! Raw Ingredients: Chicken" Prepared Meals: Lasagna " Cooked Ingredients: Shredded cooked chicken" Raw Ready-To-Cook: Marinated chicken"

The Implementation Phase!

Plan Your Fuel

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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

The Implementation Phase

Plan Your Fuel

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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

The Implementation Phase

Plan Your Fuel

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The Implementation Phase!

Plan Your Fuel

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NOW! PUT IT ALL TOGETHER!!

The Implementation Phase!

Plan Your Fuel

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@littlenutrition

Make your “Master Meal List” Post it in a prominent place

The Implementation Phase

Plan Your Fuel

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@littlenutrition

Schedule out your meals from your master list

The Implementation Phase

Plan Your Fuel

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  • Make A Grocery List
  • Go Shopping
  • Do Any Prep Needed

The Implementation Phase

Plan Your Fuel

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Home from grocery store…Getting it done

@littlenutrition

Getting home

Getting it done

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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

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Module 4: Worker SMARTER Not Harder!

Plan Your Fuel

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@littlenutrition!

Module 4: Worker SMARTER Not Harder!

Plan Your Fuel

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@littlenutrition!

Module 4: Worker SMARTER Not Harder!

Plan Your Fuel

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Module 4: Worker SMARTER Not Harder!

Plan Your Fuel

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@littlenutrition

Module 4: Worker SMARTER Not Harder

Plan Your Fuel

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@littlenutrition!

Module 4: Worker SMARTER Not Harder!

Plan Your Fuel

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@littlenutrition

Module 4: Worker SMARTER Not Harder

Plan Your Fuel

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@littlenutrition!

Module 4: Worker SMARTER Not Harder!

Plan Your Fuel

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@littlenutrition!

Module 4: Worker SMARTER Not Harder!

Plan Your Fuel

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@littlenutrition!

Module 4: Worker SMARTER Not Harder!

Plan Your Fuel

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@littlenutrition Reinvent leftovers

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@littlenutrition Cook Big...and Big Batch It!

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@littlenutrition

Module 4: Worker SMARTER Not Harder

Plan Your Fuel

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@littlenutrition

Module 4: Worker SMARTER Not Harder

BIG BATCH IT!

Plan Your Fuel

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@littlenutrition

Module 4: Worker SMARTER Not Harder

Plan Your Fuel

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@littlenutrition

Module 4: Worker SMARTER Not Harder

Plan Your Fuel

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@littlenutrition

Module 4: Worker SMARTER Not Harder

Plan Your Fuel

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@littlenutrition

Module 4: Worker SMARTER Not Harder

Plan Your Fuel

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@littlenutrition

Module 4: Worker SMARTER Not Harder

Plan Your Fuel

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@littlenutrition

Module 4: Worker SMARTER Not Harder

Plan Your Fuel

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@littlenutrition!

Module 4: Worker SMARTER Not Harder!

Plan Your Fuel

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@littlenutrition

Module 4: Worker SMARTER Not Harder

Plan Your Fuel

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@littlenutrition

Module 4: Worker SMARTER Not Harder

Plan Your Fuel

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@littlenutrition!

Module 4: Worker SMARTER Not Harder!

Plan Your Fuel

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Get Your Appliances & Kitchen Tools Working For You

  • The "Must Have" Tools To Make It Easier

@littlenutrition

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@littlenutrition!

Module 4: Worker SMARTER Not Harder!

Plan Your Fuel

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@littlenutrition

Module 4: Worker SMARTER Not Harder

Plan Your Fuel

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@littlenutrition

Module 4: Worker SMARTER Not Harder A Good Set Of Bowls

Plan Your Fuel

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@littlenutrition

Module 4: Worker SMARTER Not Harder A Good Set Of Knives

Plan Your Fuel

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Module 4: Worker SMARTER Not Harder!

Plan Your Fuel

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  • Q&A

The Implementation Phase

Plan Your Fuel

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  • Send questions to

info@alittlenutrition.com

The Implementation Phase

Plan Your Fuel