Nutrition Program
Chapter 1:
Introduction to Healthy Eating (Weeks 1-2)
Rock Solid Wellness Studio Battle Creek, MI
Understanding Macronutrients and Micronutrients
Welcome to the first two weeks of the Back-to-School Nutrition Program! During these initial weeks, we will lay the foundation for your journey towards healthier eating habits by exploring the basics of nutrition, focusing on macronutrients and micronutrients, and understanding the importance of balanced meals
Macronutrients are the nutrients your body needs in larger amounts to provide energy and support bodily functions There are three primary macronutrients: carbohydrates, proteins, and fats
Often referred to as carbs, these are your body’s main source of energy. Carbs can be found in foods like grains, fruits, vegetables, and legumes. They are classified into two types:
● Found in sugars like glucose and fructose, present in fruits, honey, and processed foods.
● Found in starchy foods like whole grains, legumes, and vegetables They provide sustained energy and are rich in fiber
Proteins are essential for growth, repair, and maintenance of body tissues They are made up of amino acids and can be found in both animal and plant sources, such as meat, fish, eggs, dairy, beans, nuts, and seeds. Fats are vital for energy, cell growth, and protection of organs. They also help in the absorption of certain vitamins. Fats are categorized into:
● Typically solid at room temperature, found in animal products like butter and cheese.
● Usually liquid at room temperature, found in oils, nuts, and avocados. These fats are considered healthier options
● Found in some processed foods; these should be limited due to their negative health effects
Micronutrients are required in smaller quantities but are crucial for overall health and proper functioning of the body. They include vitamins and minerals: Organic compounds that are essential for various bodily functions. Key vitamins include:
● Important for vision and immune function.
● Supports the immune system and acts as an antioxidant
● Crucial for bone health and calcium absorption
● Aid in energy production and red blood cell formation
Inorganic elements that help with processes like bone formation, nerve function, and fluid balance. Essential minerals include:
● Vital for strong bones and teeth.
● Necessary for the production of hemoglobin and red blood cells.
● Involved in over 300 enzymatic reactions in the body.
Balanced meals are essential for maintaining energy levels, supporting bodily functions, and promoting overall health A balanced meal typically includes a combination of macronutrients and micronutrients, ensuring that your body gets everything it needs to function optimally
● Aim for a combination of complex carbs, protein, and healthy fats For example, oatmeal topped with berries and a handful of nuts.
● Include a lean protein source, whole grains, and plenty of vegetables. A balanced lunch could be a quinoa salad with grilled chicken and mixed vegetables.
● Focus on lean proteins, a variety of colorful vegetables, and healthy fats An example is baked salmon with roasted vegetables and a side of brown rice
● Opt for nutrient-dense options like fruits, nuts, yogurt, or vegetable sticks with hummus
To kickstart your healthy eating journey, it’s important to set realistic and achievable nutrition goals. Start by assessing your current eating habits and identify areas for improvement. Your goals should be specific, measurable, attainable, relevant, and time-bound (SMART). For example:
● Increase fruit and vegetable intake to at least five servings per day
● Replace sugary drinks with water or herbal teas
● Plan and prepare at least three home-cooked meals per week
By understanding the basics of macronutrients and micronutrients and focusing on balanced meals, you'll be well on your way to achieving your nutrition goals. Stay committed, and remember that small changes can lead to significant improvements in your overall health and well-being
Quiz: Week 1-2 Understanding Healthy Eating
1. What are the three primary macronutrients?
a) Vitamins, Minerals, Water b) Carbohydrates, Proteins, Fats c) Sugars, Fibers, Starches
2. Which of the following is a source of complex carbohydrates?
a) Honey b) White bread c) Whole grains
3. Why are proteins essential for the body?
a) They provide energy only. b) They help in growth, repair, and maintenance of tissues. c) They are stored as fat
4. What type of fat should be limited due to its negative health effects?
a) Saturated fats b) Unsaturated fats c) Trans fats
5. Which vitamin is crucial for bone health and calcium absorption?
a) Vitamin A b) Vitamin C c) Vitamin D
6. Name one function of iron in the body.
a) Vision improvement b) Hemoglobin and red blood cell production c) Immune system support
7. What does a balanced meal typically include?
a) Only carbohydrates b) A combination of macronutrients and micronutrients c) Only proteins and fats
8. Which of the following is an example of a balanced breakfast?
a) White toast with butter b) Oatmeal topped with berries and a handful of nuts c) Pancakes with syrup
9. What does the SMART acronym in goal-setting stand for?
a) Simple, Measurable, Attainable, Relevant, Time-bound b) Specific, Manageable, Achievable, Realistic, Time-sensitive c) Specific, Measurable, Attainable, Relevant, Time-bound
10. How many servings of fruits and vegetables should you aim to eat each day?
a) At least two servings b) At least five servings c) At least eight servings
Chapter2: Fruits and Vegetables (Weeks
3-4)
Rock Solid Wellness Studio Battle Creek, MI
The Benefits of Fruits and Vegetables
Welcome to Weeks 3 and 4 of the Back-to-School Nutrition Program! These weeks are dedicated to understanding the importance of fruits and vegetables in your diet, learning how to incorporate more of them into your meals, and discovering creative recipes and snack ideas.
Fruits and vegetables are vital components of a healthy diet They are packed with essential nutrients, including vitamins, minerals, fiber, and antioxidants, which provide numerous health benefits. Here are some key reasons to include more fruits and vegetables in your diet: Fruits and vegetables are excellent sources of essential vitamins and minerals such as Vitamin C, potassium, folate, and magnesium. Dietary fiber found in fruits and vegetables helps maintain a healthy digestive system, prevents constipation, and can reduce the risk of chronic diseases such as heart disease and diabetes Most fruits and vegetables are naturally low in calories and fat, making them ideal for maintaining a healthy weight Many fruits and vegetables contain antioxidants, which help protect your body from oxidative stress and reduce the risk of chronic diseases. Fruits and vegetables have high water content, which helps keep you hydrated and supports overall bodily functions.
Adding more fruits and vegetables to your diet can be simple and enjoyable Here are some practical tips to help you increase your intake:
● Add fruits to your breakfast cereal, yogurt, or smoothie.
● Include vegetables in your omelet or breakfast wrap.
● Keep fresh fruits and vegetables visible and within reach
● Pre-cut and store them in the refrigerator for quick snacks
● Add a side salad or steamed vegetables to your lunch and dinner
● Incorporate vegetables into soups, stews, and casseroles.
● Try new fruits and vegetables each week.
● Explore different cooking methods such as roasting, grilling, or stir-frying to enhance flavors
● Choose fresh fruit, vegetable sticks with hummus, or a small handful of dried fruits and nuts as snacks
● Replace sugary or salty snacks with healthier options like apple slices or carrot sticks.
Here are a few simple and delicious recipes to help you enjoy more fruits and vegetables:
● Ingredients: 1 banana, 1 cup mixed berries, 1 cup spinach, 1 cup almond milk, 1 tablespoon chia seeds.
● Directions: Blend all ingredients until smooth and enjoy a nutrient-packed breakfast or snack
● Ingredients: Whole wheat tortilla, hummus, mixed greens, sliced bell peppers, shredded carrots, avocado slices.
● Directions: Spread hummus on the tortilla, add veggies, roll up, and enjoy a healthy lunch option
● Ingredients: 1 cup broccoli florets, 1 cup cauliflower florets, 1 cup sliced carrots, 1 tablespoon olive oil, salt, and pepper to taste.
● Directions: Toss vegetables with olive oil, salt, and pepper. Roast at 400°F for 20-25 minutes until tender and golden.
To ensure you’re getting enough fruits and vegetables, set specific and achievable goals. For example:
● Aim to fill half your plate with fruits and vegetables at each meal
● Try to include at least one fruit and one vegetable in every snack
● Set a goal to try a new fruit or vegetable each week
By incorporating more fruits and vegetables into your diet, you’ll not only improve your nutrient intake but also enhance your overall health and well-being.
Quiz: Week 3-4 Understanding Fruits and Vegetables
1. Why are fruits and vegetables considered nutrient-rich?
a) They contain high levels of protein. b) They provide essential vitamins and minerals. c) They are high in calories
2. Which of the following is a benefit of dietary fiber found in fruits and vegetables?
a) Increases blood sugar levels b) Maintains a healthy digestive system c) Decreases hydration.
3. How can you make fruits and vegetables more accessible?
a) Store them in the pantry. b) Keep them visible and within reach. c) Only buy them frozen.
4. What is a simple way to start your day with fruits and vegetables?
a) Add them to your breakfast cereal or smoothie. b) Eat them only at dinner. c) Avoid them in the morning
5. Why are antioxidants in fruits and vegetables important?
a) They increase calorie intake b) They help protect your body from oxidative stress c) They are a source of unhealthy fats
6. What is a creative way to include more vegetables in your meals?
a) Add vegetables to soups, stews, and casseroles b) Avoid cooking vegetables c) Eat only one type of vegetable.
7. Which of the following is an example of a healthy snack?
a) Potato chips b) Carrot sticks with hummus c) Candy bars
8. What should you aim for when setting a goal for fruit and vegetable intake?
a) Fill half your plate with fruits and vegetables at each meal. b) Avoid fruits and vegetables in snacks c) Eat only fruit or vegetables, not both
9. Which of the following recipes includes both fruits and vegetables?
a) Berry Banana Smoothie b) Veggie Wrap c) Roasted Vegetable Medley
10. How can you experiment with new fruits and vegetables each week? a) Stick to the same fruits and vegetables you always eat b) Explore different cooking methods and try new varieties. c) Avoid trying new fruits and vegetables.
Chapter 3:
Whole Grains and Fiber (Weeks 5-6)
Rock Solid Wellness Studio Battle Creek, MI
Understanding Whole Grains and Fiber
Welcome to Weeks 5 and 6 of the Back-to-School Nutrition Program! In these weeks, we will focus on the importance of whole grains and dietary fiber, how to identify whole grain products, and practical ways to increase your fiber intake.
Whole grains are an essential part of a healthy diet They contain all parts of the grain kernel: the bran, germ, and endosperm Unlike refined grains, which are processed to remove the bran and germ, whole grains retain their natural nutrients and fiber Here are some key benefits and sources of whole grains:
● Whole grains are a good source of vitamins, minerals, and antioxidants.
● They help maintain a healthy digestive system and can aid in weight management.
● Regular consumption of whole grains is associated with a lower risk of heart disease, type 2 diabetes, and certain cancers
● A versatile and nutritious alternative to white rice
● A complete protein that is also gluten-free
● Ideal for breakfast and snacks, oats are high in fiber and protein.
● Found in bread, pasta, and cereals, it offers a higher nutrient content compared to refined wheat.
● Often used in soups and stews, barley is rich in fiber and minerals
When shopping for whole grain products, it’s important to read labels carefully Here are some tips to help you identify whole grain products: Look for whole grains listed as the first ingredient Terms like "whole wheat," "whole oats," or "brown rice" indicate a whole grain product. Many products feature a whole grain stamp from organizations like the Whole Grains Council, indicating they meet specific whole grain content criteria. Terms like "multi-grain," "100% wheat," or "stone-ground" do not necessarily mean the product is whole grain Always check the ingredient list
Dietary fiber is a type of carbohydrate that your body can’t digest. It’s found in plant-based foods like fruits, vegetables, whole grains, and legumes. There are two types of fiber: soluble and insoluble. Dissolves in water and forms a gel-like substance, helping to lower blood cholesterol and glucose levels Sources include oats, apples, and beans Does not dissolve in water and adds bulk to the stool, aiding in regular bowel movements Sources include whole wheat, brown rice, and vegetables
Choose high-fiber breakfast options like oatmeal or whole grain cereal. Opt for fiber-rich snacks such as fruits, vegetables, and nuts. Incorporate beans, lentils, and chickpeas into your meals. Keep the skin on fruits and vegetables whenever possible to maximize fiber intake Replace refined grains with whole grain alternatives in your meals
To improve your intake of whole grains and fiber, set specific, measurable goals. Examples include:
● Replace at least one refined grain product with a whole grain alternative each day
● Aim to consume 25-30 grams of fiber daily by incorporating fruits, vegetables, whole grains, and legumes into your diet
● Try a new whole grain recipe each week to keep your meals interesting and varied.
By understanding the benefits of whole grains and fiber and learning how to incorporate them into your diet, you’ll take significant steps towards a healthier lifestyle.
Quiz: Week 5-6
Understanding Whole Grains and Fiber
1. What are the three parts of a whole grain?
a) Bran, Germ, Endosperm b) Husk, Kernel, Shell c) Fiber, Protein, Starch
2. Which of the following is a common whole grain?
a) White rice b) Quinoa c) White bread
3. What is one benefit of consuming whole grains?
a) High in unhealthy fats b) Helps maintain a healthy digestive system c) Increases sugar levels
4. What should you look for first when identifying whole grain products?
a) The packaging design b) The ingredient list c) The price
5 What is a characteristic of soluble fiber?
a) It dissolves in water and helps lower cholesterol b) It does not dissolve in water and adds bulk to stool c) It increases calorie content
6. Which food is a source of insoluble fiber?
a) Oats b) Apples c) Whole wheat bread
7. How can you increase your fiber intake at breakfast?
a) Eating white toast b) Choosing high-fiber breakfast options like oatmeal c) Drinking sugary beverages
8. What is a good snack option to boost fiber intake?
a) Potato chips b) Candy bars c) Fruits and vegetables
9. What is the benefit of keeping the skin on fruits and vegetables?
a) Reduces fiber content b) Maximizes fiber intake c) Increases water content
10. How much fiber should you aim to consume daily?
a) 5-10 grams b) 10-15 grams c) 25-30 grams
Chapter 4:
Protein and Healthy Fats (Weeks 7-8)
Rock Solid Wellness Studio Battle Creek, MI
Understanding Protein and Healthy Fats
Welcome to Weeks 7 and 8 of the Back-to-School Nutrition Program! In these weeks, we will focus on the essential nutrients of protein and healthy fats, their importance in your diet, and how to balance your intake to achieve optimal health
Proteins are vital macronutrients made up of amino acids, which are the building blocks of your body. They play a critical role in growth, repair, and maintenance of tissues, as well as in the production of enzymes and hormones. Here are some key points about protein:
● Proteins are essential for the growth and repair of tissues such as muscles, skin, and organs
● Proteins help in the creation of enzymes and hormones that regulate various bodily functions
● Proteins are involved in the production of antibodies that help fight infections.
● Meat, poultry, fish, eggs, and dairy products are rich in complete proteins, which contain all essential amino acids.
● Beans, lentils, tofu, nuts, seeds, and whole grains provide protein, though some may lack one or more essential amino acids Combining different plant proteins can ensure a complete amino acid profile
Fats are an important source of energy and play a crucial role in supporting cell growth, protecting organs, and keeping your body warm. There are different types of fats, some of which are healthier than others.
● Found in animal products like meat and dairy, and some plant oils. While necessary in small amounts, high intake can lead to health issues.
● These are healthier fats found in plant oils, nuts, seeds, and fish They are further divided into:
● Found in olive oil, avocados, and nuts
● Found in sunflower oil, corn oil, and fatty fish. This category includes omega-3 and omega-6 fatty acids, which are essential for brain health and inflammation reduction.
These are unhealthy fats found in some processed and fried foods. They should be avoided as they increase the risk of heart disease
● Fats provide a concentrated source of energy
● Fats help in the absorption of fat-soluble vitamins (A, D, E, K)
● Fats are a crucial component of cell membranes
● Fats play a role in the production of hormones that regulate many bodily processes.
For optimal health, it’s important to balance your intake of proteins and fats. Here are some tips to help you achieve this balance:
● Add eggs or Greek yogurt to your breakfast.
● Incorporate lean meats, beans, or tofu into your lunch and dinner.
● Snack on nuts, seeds, or a protein-rich smoothie
● Use olive oil or avocado oil for cooking
● Add avocados or nuts to salads and meals
● Eat fatty fish like salmon or mackerel at least twice a week.
● Limit consumption of processed and fried foods.
● Check food labels for trans fats and avoid products containing partially hydrogenated oils
To ensure you’re getting enough protein and healthy fats, set specific and achievable goals For example:
● Aim to include a source of protein in every meal
● Replace saturated and trans fats with healthier unsaturated fats
● Try a new protein-rich recipe each week to keep your meals varied and interesting.
By understanding the importance of protein and healthy fats and learning how to balance your intake, you’ll be well on your way to achieving better health and well-being.
Quiz: Week 7-8 Understanding Protein and Healthy Fats
1. What are proteins made up of?
a) Carbohydrates b) Amino acids c) Fatty acids
2. Which of the following is a function of protein?
a) Providing immediate energy b) Growth and repair of tissues c) Increasing sugar levels
3. Which of the following is a complete protein source?
a) Lentils b) Nuts c) Fish
4. What type of fat is found in olive oil and avocados?
a) Saturated fats b) Monounsaturated fats c) Trans fats
5 Why are omega-3 fatty acids important?
a) They increase cholesterol levels b) They are essential for brain health and reducing inflammation c) They provide quick energy
6. Which food is a source of polyunsaturated fats?
a) Butter b) Sunflower oil c) Cheese
7. What is a benefit of including healthy fats in your diet?
a) They help in the absorption of fat-soluble vitamins b) They decrease nutrient absorption c) They increase trans fat levels
8. What should you look for to avoid unhealthy fats in processed foods?
a) Natural oils b) Partially hydrogenated oils c) Cold-pressed oils
9. Which meal option is high in protein?
a) Greek yogurt with nuts b) White bread with butter c) Soda and chips
10. How often should you aim to eat fatty fish like salmon?
a) Once a month b) Twice a week c) Every day
Chapter 5: Reducing Processed Foods and Sugars
(Weeks 9-10)
Rock Solid Wellness Studio Battle Creek, MI
Understanding the Impact of Processed Foods and Sugars
Welcome to Weeks 9 and 10 of the Back-to-School Nutrition Program! These weeks are dedicated to understanding the negative effects of processed foods and sugars, learning how to identify them in your diet, and exploring healthier alternatives
Processed foods are those that have been altered from their natural state for convenience, shelf life, or flavor enhancement. While some processing is necessary (e.g., pasteurization of milk), many processed foods contain unhealthy additives and preservatives. Here are some key points about processed foods:
● Foods that are slightly altered for convenience, such as bagged spinach or pre-cut vegetables
● Items like vegetable oils, flour, and sugar used in cooking.
● Ready-to-eat meals, sugary snacks, and sodas that often contain high levels of added sugars, unhealthy fats, and sodium.
● Contributing to weight gain, obesity, and increased risk of type 2 diabetes
● Leading to heart disease and other cardiovascular problems
● Causing hypertension and increasing the risk of heart disease and stroke
● Often lacking essential vitamins and minerals, leading to nutrient deficiencies.
Added sugars are sugars that are added to foods and beverages during processing or preparation. Unlike natural sugars found in fruits and dairy, added sugars provide no nutritional value. Here are some important points about added sugars:
● Sodas, fruit drinks, energy drinks, and sweetened teas.
● Cakes, cookies, pastries, and candies
● Breakfast cereals, flavored yogurts, and condiments like ketchup and barbecue sauce
● Added sugars contribute to excess calorie intake and fat accumulation
● Higher consumption of added sugars is linked to type 2 diabetes, heart disease, and liver disease.
● Sugars promote tooth decay and cavities
To make healthier choices, it's important to learn how to identify processed foods and hidden sugars Here are some tips:
Check the ingredient list for added sugars (e.g., sucrose, high-fructose corn syrup, and agave nectar) and avoid products with long lists of unrecognizable ingredients. Terms like "natural," "organic," or "low-fat" can be misleading. Always read the nutritional information. Opt for whole, unprocessed foods whenever possible, such as fresh fruits and vegetables, whole grains, and lean proteins
Making small changes to your diet can significantly reduce your intake of processed foods and added sugars Here are some healthier alternatives:
Replace soda and sugary drinks with water, herbal tea, or infused water with slices of fruits Eat fresh fruits instead of fruit-flavored snacks or desserts Opt for nuts, seeds, yogurt, or fresh vegetables with hummus instead of chips or candy. Prepare meals from scratch using whole ingredients to control the amount of added sugars and unhealthy fats.
To improve your diet, set specific and achievable goals For example:
● Replace sugary drinks with water or unsweetened beverages
● Limit processed snacks to once a week and choose whole food alternatives
● Plan and prepare home-cooked meals at least five days a week.
By understanding the impact of processed foods and added sugars and learning how to make healthier choices, you'll be well on your way to improving your overall health and well-being.
Quiz: Week 9-10 Understanding Processed Foods and Sugars
1. What are minimally processed foods?
a) Foods altered for convenience with minimal additives b) Ready-to-eat meals c) Foods with added sugars and unhealthy fats
2. Which of the following is a common source of added sugars?
a) Fresh fruits b) Sodas and fruit drinks c) Whole grains
3. What health risk is associated with high sodium intake from processed foods?
a) Improved digestion b) Hypertension and heart disease c) Increased energy levels
4. What should you look for on food labels to identify added sugars?
a) Vitamins and minerals b) Ingredients like sucrose and high-fructose corn syrup c) Fiber content
5. Which type of fat is commonly found in heavily processed foods and should be avoided?
a) Unsaturated fats b) Trans fats c) Omega-3 fatty acids
6. What is a healthier alternative to sugary beverages?
a) Energy drinks b) Water or herbal tea c) Flavored sodas
7. Why is it important to choose whole foods over processed foods?
a) Whole foods are more expensive b) Whole foods provide essential nutrients and fewer additives c) Processed foods taste better
8. What is a benefit of reducing added sugars in your diet?
a) Increased risk of diabetes b) Better weight management and reduced risk of chronic diseases c) Higher calorie intake
9. How can you make healthier snack choices?
a) Opt for chips and candy b) Choose nuts, seeds, or fresh vegetables with hummus c) Eat processed fruit-flavored snacks
10. What is a realistic goal for reducing processed foods in your diet? a) Eliminate all processed foods immediately b) Limit processed snacks to once a week and choose whole food alternatives. c) Only eat processed foods on weekends.
Chapter 6: Meal Planning and Preparation
(Weeks 11-12)
Rock Solid Wellness Studio Battle Creek, MI
Mastering Meal Planning and Preparation
Welcome to Weeks 11 and 12 of the Back-to-School Nutrition Program! In these final weeks, we will focus on the essential skills of meal planning and preparation By mastering these skills, you can ensure a balanced, nutritious diet, save time, reduce stress, and avoid the pitfalls of last-minute unhealthy food choices
Meal planning involves deciding in advance what you will eat for each meal and snack. This strategy helps you maintain a balanced diet, manage portion sizes, and avoid unhealthy choices Here are some key benefits of meal planning: Ensures you include a variety of nutrients in your diet Helps manage portion sizes and prevent overeating. Reduces the time spent deciding what to eat and preparing meals. Allows for efficient grocery shopping and reduces food waste. Minimizes the stress of last-minute meal decisions and unhealthy eating.
Determine your nutritional needs and dietary goals, such as increasing protein intake, eating more vegetables, or reducing processed foods Plan your meals and snacks for the week Consider your schedule, including busy days when quick meals are needed. Select recipes that align with your goals and are realistic to prepare. Include a variety of meals to keep your diet interesting. Based on your meal schedule and recipes, create a detailed shopping list to ensure you have all the necessary ingredients Prepare ingredients or entire meals in advance to save time during the week This can include chopping vegetables, marinating proteins, or cooking grains
Cook large portions of certain foods, such as grains, proteins, or vegetables, and store them for use throughout the week Choose ingredients that can be used in multiple recipes, such as chicken, which can be added to salads, wraps, or stir-fries Invest in good-quality storage containers to keep your prepared food fresh Use clear containers to easily see what’s inside Plan for leftovers to reduce waste and save time For example, roast extra vegetables for dinner to use in a lunch salad the next day. Be prepared to adjust your plan if necessary. Life can be unpredictable, so having a few backup meal options can help you stay on track.
Aim to fill half your plate with vegetables, a quarter with lean proteins, and a quarter with whole grains Plan for healthy snacks, such as fruits, nuts, or yogurt, to keep your energy levels stable throughout the day. Don’t forget to include water or other healthy beverages in your meal plan. Focus on whole foods and minimize processed foods with added sugars and unhealthy fats.
To successfully incorporate meal planning and preparation into your routine, set specific, achievable goals Examples include:
● Plan and prepare at least three meals in advance each week.
● Try one new healthy recipe each week.
● Include at least one vegetable in every meal
● Drink at least eight glasses of water daily
By mastering meal planning and preparation, you can create a sustainable, healthy eating routine that supports your overall well-being
Quiz: Week 11-12 Understanding Meal Planning and Preparation
1. What is one benefit of meal planning?
a) Increases the time spent deciding what to eat b) Ensures balanced nutrition c) Promotes unhealthy eating habits
2. What should you do first when starting meal planning?
a) Create a meal schedule b) Set your nutritional goals c) Choose recipes
3. Why is batch cooking beneficial?
a) It reduces the variety of meals b) It wastes food c) It saves time during the week
4. What is an example of a versatile ingredient?
a) Ice cream b) Chicken c) Candy
5. How should you balance your plate for a healthy meal?
a) Half with vegetables, a quarter with lean proteins, a quarter with whole grains b) Half with proteins, half with grains c) All with vegetables
6. What is a good storage solution for meal preparation?
a) Using clear, good-quality storage containers b) Leaving food on the counter c) Storing food in open bowls
7. What is a key tip for healthy snacks?
a) Avoid snacking b) Choose snacks like fruits, nuts, or yogurt c) Snack on chips and cookies
8. How can you incorporate leftovers into your meal plan?
a) Throw them away b) Use them in different meals to save time and reduce waste c) Only eat fresh food
9. What should you include in your meal plan to stay hydrated?
a) Sugary drinks b) Water or healthy beverages c) No beverages
10. What is a realistic goal for meal planning?
a) Plan and prepare at least three meals in advance each week b) Avoid preparing meals in advance c) Eat out every day