Principles to Teach:
What is a healthy eating system and how to set one up.
Review what we learned last week about the foods that give us the most energy.
Present the I Ate My Five Food Groups chart, explaining what a serving size is and how many they are supposed to get each day of each group. (Have a child read how many per day.)
Make a plan for how you would get these healthy food servings in your diet on a typical day. On the poster board brainstorm what you would eat on a typical day for breakfast, lunch and dinner. When they come up with a meal, ask what food groups go into the meal. Have the kids put the food group cut on onto the chart. (see below)
When you are done, have the children count how many of each food group you have and compare vs. the recommended daily servings.
Discuss a plan going forward.
The system we’ve used to healthy eating (dinners) since 2010 is the Six O’Clock Scramble. We love it and use it almost every week. Invaluable for creating healthy, delicious meal plans and shopping lists. Saves so much time and energy!
- Pay attention to your energy level after eating certain foods. Find your pattern.
- Remove unhealthy, energy-draining food from your home.
- Stock up on convenient healthy food (apples, nuts, bananas). Let laziness be your co-pilot for eating right.
- Stop eating foods that create feelings of addiction (white rice, white potatoes, desserts, white breads, fried foods).
- Eat as much healthy food as you want, whenever you want.
- Get enough sleep. Tiredness creates the illusion of hunger.
- If you are tired, eat healthy foods with fat: nuts, avocados, cheese, protein bars.
- If you are eating for social reasons only, choose the healthiest options with low calories.
- Learn how to season your healthy, yet bland foods.
What to eat? Nutrition science is shockingly incomplete. Scott Adams eats as much of the food he wants on this list – bananas, protein bars, peanuts, mixed nuts, cheese, whole wheat pasta, edamame, soy beans, broccoli, cauliflower, brussel sprouts, fish, lettuce, tomatoes, apples, pears, carrots, radishes, cucumbers, quinoa, brown rice, berries. Veggies + pasta + butter + pepper + parmesan cheese is a go to for him.
Try these to make food taste better: soy sauce, cilantro, lemon, salt, pepper, butter, garlic, onion, curry, cheese, tomato sauce, salsa, vegetable broth, honey, salad dressings, balsamic vinegar, black bean sauce, hot sauce. Butter suppresses appetite and salt makes everything taste good. As long as you’re eating healthy, use those all you want. Know 5 ways of making a vegetable delicious.