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Can you believe it? It is September already! Summer is coming to an end and one of my favorite seasons is beginning – Fall. Fall usually means getting back to routine, the kids are back to school and there is a cool breeze in the air which diminishes the urge to light up the BBQ. This is why fall is the most important time to begin healthy habits! What are you going to have for supper tonight? Most people are not meal planners- but it is a fact, the key to eating healthy is to have a plan. When you know what you are going to eat during the day you are less likely to binge on “other” foods! It all begins at the grocery store… the key to meal planning is to think ahead. Pick a day of the week that is most convenient for you (for me it is Monday night). Sit down the night before and make a list. What kind of meals are you going to have this week, chicken quesadillas, pita pizzas, or spaghetti and meat balls? What ingredients and essentials do you need?
It is a fact – breakfast is the most important meal of the day! To start your day off right you need to “break” the over night “fast” with healthy nutrient dense foods. Studies show that those who eat a balanced breakfast eat less fat and more nutrients throughout the day! The key is to always have healthy breakfast foods on hand. Stock up on these foods and pledge never to miss breakfast again!
A balanced breakfast should include 1-2 servings of whole grains, 1-2 servings of fruit or vegetables and a protein source (such as milk, yogurt, eggs or peanut butter). Mix up food combinations and never get bored.
What’s for lunch???? Even when you start the day with a balanced breakfast there is no reason to skip lunch. To keep your blood sugars stable and your energy up – plan to eat every 3-4 hours. If you work long hours- it is healthier to brown bag your lunch so you are in control of portions. Get into the habit! Soups and sandwiches are great standbys. I am not personally a fan of “microwave frozen dinners”, they are good in a pinch, but they tend to have loads of sodium and the “lite” options tend to be too low in calories leaving you starving a couple hours later. A balanced lunch should have about 400-500 calories. Your lunch should have at least 1 serving (ideally 2) of whole grains, 2-3 servings of vegetables and fruit and 1 serving of protein. Here are some perfect lunch foods to stock up on:
Its dinner time! This is usually largest meal of the day for most people. Make it “visually” large – but lighter in calories by adding lots of veggies and fruit (lots of volume – little calories). A balanced dinner should have 2 servings of whole grains, 2-3 servings of veggies and/ or fruit, and 1-2 servings of protein. The average dinner should be approximately 500- 600 calories. Here are some great dinner food choices:
Finally – SNACKS! Snacking is important – but it is easy to snack too much. Snacks should “hold us over” until our next meal – not fill us up. Try to limit your snacks to 100- 200 calories. Great snack ideas are veggies and fruit. Make sure to combine those with a protein source to keep you full longer. Here are some ideas:
Remember “stimulus control” can be a great thing – if you have the right food available at the right time! Jennifer Belliveau
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Tip #1 – Make a grocery list- and stick to it!
Tip # 3 – Pack your lunch – keep stocked up on healthy lunch choices! 
Tip #4 – Have foods on hand for a balanced supper – try to know what you are going to have for supper the day before!
Tip #5 – Have healthy snack foods on hand to stop the cravings! 
