(Action) Steps to a Healthier You
Small steps make a big difference!
Plateful of Prevention
Session 5: Prepare Delicious Recipes
How to modify recipes to for taste and health benefits.
How to include favorites into the plate & food groups.
How to make substitutions and still keep calorie balance.
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Can I still eat my
favorite foods?
Ways to Alter Recipes or Cooking
 REDUCE the quantity of an ingredient
 SUBSTITUTE one ingredient for another
 OMIT an ingredient
 ADD an ingredient
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Tips for Delicious Meals
 Check off what you already do
 Circle a few tips you’d like to try
 Add a few ideas of your own
Ways to Alter Recipes or Cooking
 REDUCE the quantity of an ingredient
 SUBSTITUTE one ingredient for another
 OMIT an ingredient
 ADD an ingredient
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Sample Plate with Portions
Fruit
½‐ 1 cup
Vegetables
1+ cups
Grains
1 ounce or
1/2 cup
Protein
1‐3 ounces
Dairy
1 cup
Oil
1 tsp
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Sample Plate with Average Calories
Apple
Skim Milk
(Fruit)
50‐100 calories
Rice
(Grain)
Large Salad
(Vegetables)
100 calories
50 calories
Chicken Breast
(Dairy)
100 calories
(Protein)
Dressing
(Oil)
50‐150 calories
50 calories
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4
Is this a MyPlate Meal?
MyPlate Comparison
Taco Dinner
 Rice (2 grains)
 No Dairy
 Tortillas (3 grains)
 No Fruit
 Chicken (4 protein)
 5+ ounces of grains or equivalent
 Beans (½ veg)
 4+ ounces of protein
 Salad/Salsa (1 cup veg)
 1+ cup vegetables
 Avocado
 Fatty vegetable (avocado)
Total Calories = 750+ 5
Activity: Making Substitutions
with Meals and Movement
Maintaining Lifestyle Changes
 Keep your reasons for wanting to stay healthy in mind from day to day.
 Set reasonable goals for physical activity & healthy meals.
 Build on your motivation and confidence for making healthy lifestyle changes.
 Keep track of your progress.
 Seek support in different places.
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(Action) Steps to a Healthier You
Plateful of Prevention
Meals & Movement for Better Health
Session 1: Make a Difference with Meals & Movement
Session 2: Plan for Healthy Meals & Movement
Session 3: Choose the Best Nutritional Deal
Session 4: Shop Smart
Session 5: Prepare Delicious Meals
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Thank You!
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