Page 24 - Healthy LEAP into Fitness- Coach's Manual

BALANCED MEALS: AT HOME & ON THE RUN

PLAN AHEAD
Meal planning is a good way to start making balanced food choices. It can help you guarantee a balanced
plan that includes all the essential nutrients to provide enough energy for your mind and body. Your plan
can also help you achieve any special goals, such as the nutrition you need for a sport or other activity. One
way to start meal planning is to write a list of your favorite foods and meals. Then create a one-month rota-
tion of your favorite recipes by noting them on a calendar. Remember to include a variety of food groups,
with plenty of fruits, vegetables, and whole grains in your daily plan. Each week, create a grocery list includ-
ing all the ingredients you’ll need to make your meals for the week. Making a grocery list before you go to
the store is one way to prevent making impulse decisions and buying foods that are nutrient deficient.

Another consideration is keeping a variety of snacks such as fresh fruits, vegetables, and protein choices
like nuts, cheese and yogurt stocked in the kitchen. It’s easier to make balanced decisions when you have a
variety of nutrient rich options readily available.

When you’re on the go with a busy lifestyle, sometimes it’s hard to make balanced decisions. The main thing
to remember is to be mindful of what you may be eating and if you are maintaining balance in essential
nutrients.

IN A HURRIED WEEK
If you have to stop at a fast food restaurant, you can still make balanced choices with nutrient dense
foods. Things to consider when ordering at a fast food restaurant:
• Order a smaller size, which can save you from excess empty calories.
• Add vegetables to your sandwich.
• Choose grilled options instead of fried.
• How about a salad? Use less dressing to make the salad more nutrient dense.
• Unsweetened ice tea or soda? There are no empty calories in tea, but it does have caffeine.
• Order fruit as a side for a nutrient rich choice.
• It’s okay to have a sweet snack if you’re still hungry.

ON THE RUN
Whether it is on your way to a relaxing vacation or on the way to state competition, it’s still important that
we nourish our body and mind to give them an energetic, balanced vacation as well. It’s easy to let our
appetite take over on the road, but make it a goal to still pay attention to hunger cues and be mindful of
including the balanced meals we need. When you notice yourself getting hungry, take a moment to think of
balanced options. You can buy food beforehand at a local grocery store or find alternatives at a restaurant.
There are many different ways to fill yourself up on food that tastes good and also offers the nutrients you
need. The best way to avoid hunger when you’re on the road is to pack snacks. That way you can choose
what you’re eating.

This prevents you from letting your appetite and cravings take control. Some snacks to pack and take on
the road are:
• Fruits • Vegetables and garden dip
• Pretzels • Cheese and whole wheat crackers
• Crackers and hummus • Popcorn
• Tortilla chips and salsa or guacamole • Nuts or trail mix

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