Class Information covered:
Why is weight management important?
Track your food at one of these sites: Cronometer or MyFitnessPal or Lose It!
8 Great Reasons to Drink Water
Activity:
RYD Calculations Key Drink Label Cards
Handouts:
10 tips make better beverage choices
10 tips make better beverage choices in Spanish
10 tips focus on fruits no longer available in Spanish
Recipe:
For more recipes visit the RYD Recipe Card Library and www.eatfresh.org
Video:
Homework:
Add a green smoothie 3-5 times this week
Write out a weekly menu and shop for ingredients.
Key Messages:
Drink and eat less sodium, saturated fat, and added sugars. Use the Nutrition Facts label and ingredients list to limit items high in sodium, saturated fat, and added sugars.
Class Information covered:
Activity:
Nutrition Facts Scavenger Hunt
(you need to create an account first to get access to the mini course)
Handouts:
Recipe:
For more recipes visit www.eatfresh.org
Video:
Homework:
Add oatmeal 2-3 times this week.
Add a green smoothie 3-5 times this week
Write out a weekly menu and shop for ingredients.
Key Messages:
Enjoy your food, but eat less. Reduce cholesterol and saturated fats.
Class Information covered:
Activity:
Handouts:
10 tips make healthier holiday choices
10 tips make healthier holiday choices in Spanish
Recipe:
Kale Salad (for a low-fat salad, omit the nuts or reduce amount)
For more recipes visit www.eatfresh.org
Videos:
Oil to Nuts by Jeff Novick, RD
No Oil by Caldwell Esselstyn, MD
Make Yourself Heart Attack Proof by Dr. Caldwell Esselstyn
Homework:
Add 1-3 kale dishes this week and cook sweet potatoes. (Cooking sweet potatoes in a slow cooker overnight makes for an easy breakfast dish or use as a side dish or in a recipe).
Add oatmeal 2-3 times this week.
Add a green smoothie 3-5 times this week
Write out a weekly menu and shop for ingredients.
Key Message:
Join a support group to help overcome your food addiction.
Class Information covered:
Food Addictions Tools of Recovery
Activity: Is OA for You?
Handouts:
10 tips enjoy your food, but eat less
10 tips enjoy your food, but eat less in Spanish
Recipe:
Make your favorite smoothie with healthy ingredients. For suggestions, click here. Make your own almond milk from scratch. Click here. With the almond milk you can make a Choconana Smoothie. (I would omit the cashews to make the recipe more low-fat)
Video:
Breaking the Food Seduction by Dr. Neil Barnard
The Pleasure Trap by Douglas Lisle, Ph.D.
Crowd out Cravings by Brendan Brazier
Homework:
Clean out addictive foods from your cupboards and refrigerator.
Make a healthy dessert or smoothie
Add 1-3 kale dishes this week and cook sweet potatoes. (Cooking sweet potatoes in a slow cooker overnight makes for an easy breakfast dish or use as a side dish or in a recipe).
Add oatmeal 2-3 times this week.
Add a green smoothie 3-5 times this week
Write out a weekly menu and shop for ingredients.
Key Messages:
Make half your plate fruits and vegetables. Vary your veggies.
Avoid oversized portions unless it’s fruits and veggies.
Class Information covered:
A Brief History of USDA Food Guides
Volumetrics by Dr. Barbara Rolls
Activity:
Calorie Chart
Handouts:
10 tips add more vegetables in Spanish
Recipe:
For more recipes visit www.eatfresh.org
Video:
Calorie Density (short version) or full version by Jeff Novick
Homework:
Make a vegetable soup this week and eat a bowl before dinner 3-5 times this week.
Add 1-3 kale dishes this week and cook sweet potatoes. (Cooking sweet potatoes in a slow cooker overnight makes for an easy breakfast dish or use as a side dish or in a recipe).
Add oatmeal 2-3 times this week.
Add a green smoothie 3-5 times this week
Write out a weekly menu and shop for ingredients.
Key Message:
Make at least half your grains whole grains and eat legumes daily.
Class Information covered:
Hooray for Beans! Fiber helps control weight
Activity:
Make Half of Your Grains Whole (scroll down to page 18 and check the Whole Grain Tips you already do)
All About Fiber (check out the Guess how much and check out the Fiber Checklist and fill out Quick Fiber Tracking Chart
Grains Quiz (click on Grains Quiz)
Handouts:
10 tips make half your grains whole
10 tips make half your grains whole in Spanish
Choosing Whole Grain Foods in Spanish
Recipe:
Slow Cooker Red Beans and Rice
For more recipes visit www.eatfresh.org
Video:
Dietary Fiber: The Most Important Nutrient?
Homework:
Make a whole grain dish this week.
Make a healthy dessert or smoothie
Add 1-3 kale dishes this week and cook sweet potatoes. (Cooking sweet potatoes in a slow cooker overnight makes for an easy breakfast dish or use as a side dish or in a recipe).
Add oatmeal 2-3 times this week.
Add a green smoothie 3-5 times this week
Write out a weekly menu and shop for ingredients.
Key Message:
Front-load fruits and vegetables.
Make half your plate fruits and vegetables.
Reap the benefits of phytochemicals, antioxidants, fiber, and more.
Class Information covered:
Benefits of polyphenol compounds in legumes
Activity:
Unrefined carbs versus refined carbs
Good Carbs vs Bad Carbs- What are you eating?
Handouts:
10 tips smart shopping for veggies and fruits
10 tips smart shopping for veggies and fruits in Spanish
Recipe:
Two Bean and Corn Salad (I would omit the oil for a low-fat recipe)
For more recipes visit www.eatfresh.org
Videos:
Blue Zone- Loma Linda on Oprah
Foods That Make You Thin by Jeff Novick, RD
Kickstart Your Health, The Power of a Plant-based Diet by Dr. Neil Barnard
Dietary Fiber: The Most Important Nutrient? by Katie Ferraro
Eating More to Weigh Less by Dr. Michael Greger
Homework:
Substitute a meat or cheese dish with a bean or lentil dish this week.
Make a whole grain dish this week.
Make a healthy dessert or smoothie
Add 1-3 kale dishes this week and cook sweet potatoes. (Cooking sweet potatoes in a slow cooker overnight makes for an easy breakfast dish or use as a side dish or in a recipe).
Add oatmeal 2-3 times this week.
Add a green smoothie 3-5 times this week
Write out a weekly menu and shop for ingredients
Key Message:
Making long-lasting lifestyle changes one step at a time.
Build community and celebrate with a potluck.
Class Information covered:
MyPlate, MyWins Tips: Reach Your Nutrition Goals
MyPlate, MyWins Tips: Enjoying Local Foods
MyPlate, My WinsTips: An Active Lifestyle
MyPlate, MyWins Tips: Make Your Takeout Healthier
MyPlate, MyWins Tips: Navigate the Buffet
Activity:
Handouts:
Smart Shopping for Veggies and Fruits
Smart Shopping for Veggies and Fruits in Spanish
Recipe:
Organize a healthy potluck with your friends following the guidelines from this course.
Video:
Benefits of Whole Plant Foods – Dr. Cho
Homework:
Try a recipe you liked from the potluck.
Substitute a meat or cheese dish with a bean or lentil dish this week.
Make a whole grain dish this week.
Make a healthy dessert or smoothie
Add 1-3 kale dishes this week and cook sweet potatoes. (Cooking sweet potatoes in a slow cooker overnight makes for an easy breakfast dish or use as a side dish or in a recipe).
Add oatmeal 2-3 times this week.
Add a green smoothie 3-5 times this week
Write out a weekly menu and shop for ingredients
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