HEALTHY HABITS
FOR LIFE
A Common Sense Approach
to Healthy Living-Grades 4/5
Week Four
Plan It: Putting it all Together
for Healthy Eating
 Pleasurable Eating
 Menu Planning Made Easy
 Breakfast, Lunch, Dinner,
and Snack Ideas
Pleasurable Eating
 Give yourself permission to
eat the foods you like.
 Savor foods as you eat them.
 Make eating more enjoyable.
 Eat when you are hungry;
stop when you’re full.
 If you love it, savor it. If you
don’t love it, leave it.
Menu Planning Made Easy
 Determine your calorie needs.
 Determine the amount of food you need
from each food group each day according
to MyPyramid recommendations.
 Look at sample menus for a guide.
 Use the “Menu Planner” worksheet.
MyPyramid Recommendations
Food Group
Daily Amount of Food
Grain
Vegetable
Fruit
Milk
Meat & Beans
Oils
DC
1400
2000
2400
5 oz.-eq. 6 oz.-eq. 8 oz.-eq.
1½ cups 2½ cups
3 cups
1½ cups
2 cups
2 cups
2 cups
3 cups
3 cups
4 oz.-eq. 5½ oz.-eq. 6½ oz.-eq.
4 tsp.
6 tsp.
7 tsp.
171
267
362
Breakfast, Lunch, Dinner, and
Snack Ideas




Breaking the Breakfast Barrier.
Making the Most of Lunchtime.
What’s for Dinner
Smart Snacking Makes Sense
Breaking the Breakfast Barrier
 Breakfast is the most important
meal of the day.
 Include at least three food groups
at breakfast.
– example: yogurt, fruit, granola
Breaking the Breakfast Barrier
 Breakfast on the go
– example: bagel with peanut
butter and banana
 Breakfast-at-home
– example: English muffin with
cheese and fruit salad
Making the Most of Lunchtime
 Remembering to eat mid-day
will help you avoid becoming
over-hungry.
 Include food sources of
carbohydrate, protein, and fat.
Making the Most of Lunchtime
 Grab and Go lunches
– Example: bagel sandwich with turkey,
cheese, cucumber, tomatoes, and
mustard. Add an apple and a few chips
for crunch.
 At Home Lunches
– Example: baked potato with chili and
cheese; pear slices; and fruit bar cookies.
What’s for Dinner:
Planning is the key to
stress free dinners.
You can save about
15% of food costs by
planning ahead.
What’s for Dinner:
Planning Tips





Review your calendar
Plan a meal focus.
Use time saving appliances.
Prepare a grocery list.
Plan for left-overs.
Quick and Easy Dinner Ideas
 Pasta or Rice
 Evening Breakfast
 Food Bars: Baked Potato,
Taco/Burrito or Salad
 Pizza
Smart Snacking Makes Sense




Listen to your body.
Do not forget the protein.
Keep snacks handy.
Remember moderation.
The Plan: Week 4
 Make copies of the Menu Planner
Worksheet
 Plan menus for the week
 Try one new idea
 Complete the Food and Activity Journal
MIAMI-DADE COUNTY PUBLIC SCHOOLS
DIVISION OF PHYSICAL EDUCATION AND
HEALTH LITERACY
SOURCE:
WWW.PPPST.COM
PRESENTATION PERMITTED FOR INDIVIDUAL
CLASSROOM USE