Outline

1. Overview-Ajee
Introduction & Objectives
Ice Breaker
What is a balanced diet?
Quick and easy Meal Prep!
Activity
Summary
Questions
Thank you!
Sources
2. Brenna-Icebreaker: What does a balanced diet look like to you?
3. Brenna-Objectives
At the end of presentation you able to
i. Identify 2 tools to create a balanced diet
ii. Identify the 4 components of meal prep effectively.

4. Brenna- Basics of balance diet (Pro, F, CHO serving size)

i. Break down of Pro, F, Cho

CHO:
Choose whole grains-Full of fiber that slows the absorption of
glucose
Rich in vitamins (B vitamins, folate, thiamin, riboflavin, niacin) and
minerals( Iron, magnesium, and selenium), plus they have fiber
What is Whole grain? Wheat products that include 100% whole
wheat
Fruits: cup canned or frozen = 15 cho
Low glycemic load because of the fructose and fiber
content
Non-Starchy vegetables
Do raise blood sugars
Great sources of vitamins( phosphorus, potassium,
zinc, thiamin) and fiber
Potato, Pumpkin, green peas
Protein: foods like chicken, fish, meats, soy products, cheese meats or
meat substitutes
Fish
Poultry

Fat: Choose healthy fats in smaller amounts. Oils like canola(frying and
sauteeing), and olive oil. Flaxseed and grape.

Spikes-WHat causes the largest impact on blood sugar levels

 i. Food composition
ii. Portion sizes ---there are a lot that can influence blood sugars however
portion sizes can too!
iii. Timing
Portion sizes (Hand visual/Picture)
i. Grains cooked grain/pasta/rice: cup
ii. Fish: 3 ounces or the size of a checkbook when cooked and thick
iii. Chicken/Turkey: 3 oz or sizes of deck of cards cooked and cut
iv. Salad greens: 1 cup or full baseball
v. Green Beans: cup or half baseball
vi. Shredded cheese: 2 tablespoons full one ounce shot glass.
Create my plate
5. Activity 1:Create a food list using foods that you use or enjoy now. There are separate
columns for PRO, Grains, Fat, And other. List the foods in those categories. From that
list can you mix and match creating different meals. Have you created a balance diet in
each meal?

What are your experiences with meal prep? Are there recipes you have tried? How does meal
prep look to you?

6. Meal prep-The Basics Ajee

Side Note: use pictures showing the various types of meal prep like meal
prepping a meal for the week vs a snack for the day or the week
The Benefits
i. Since you are planning ahead, you dont have to worry about missing a
meal or eating the wrong thing
ii. If you are counting carbs this will help you regulate and keep track of how
many carbs you are consuming throughout the day
What youll need
i. Food
1. Tip #1...
2. The 5 food groups
3. Seasonings/Herbs
ii. Storage Containers (Preferably microwave safe/BPA free)
1. Clear-easier to see whats inside
2. Same size-helps with portion control
iii. Creativity
1. Creating fun recipes can give you something to look forward to
throughout the week
2. Do you have any recipes that are your go to? How can you prep
them in advance?
3. Can you identify any areas in your diet that you would like to make
more balanced?
a. How would you go about doing that?
 b. What are some of your go-to recipes that you enjoying
making and eating? Are there anyways you can think of to
prep for those meals?
c. Has anything that youve tried really worked for you? Or
not worked for you?
iv. Snacks
1. Remember its important to eat in a timely manner to avoid dips in
blood sugar levels! Going for long periods of time without eating
can lead to complications.
7. Activity 2 (will be continued throughout the Meal Prep section #8 (below))
Pull out the food list and the meal combos you created in activity 1. Now choose
one of the meals you created. We are now going to work through ways to meal
prep that meal!
8. Meal Prep-Lets get to work!-Ajee
Plan
i. Shopping List
ii. What meals will you be cooking?
iii. How long will these meals last you?
iv. Are you consuming a balanced diet?
v. Are there any items on your shopping list/plan that contribute or take
away from your balance in your diet?
vi. Talking about what meals you have and how that goes into a balanced
diet
Prep
i. Supplies
Time
i. Leave adequate time to meal prep
ii. Sometimes it can be a quick or long process
Store
i. Give your food time to cool before you put it in the refrigerator
ii. Tupperware
iii. Room in the refrigerator
iv.
v. With the recipes you can try different ideas like bag and dump. Freezing
all the ingredients in a bag and throw into a crock pot or saute pan
9. Food Safety
Storage
Thawing
Prep
Leftovers
10. Meal Prep Recipe-Ajee
Italian Pork Chops
i. 6 servings
ii. Carb Grams Per Serving: 29
 iii.Diabetic Exchanges
1. Lean Meat: 3
2. Starch: 1
3. Vegetables: 2
11. Crock pot-Ajee
Honey - orange chicken with Butternut squash

i. Makes: 6 servings

ii. Serving Size: 1 chicken thigh plus 2/3 cup butternut squash mixture plus
1/3 cup quinoa

iii. Carb Grams Per Serving: 33

iv. Diabetic Exchanges:
1. Starch: 2
2. Lean Meat: 1
12. Summary
Remember
i. Balanced diet
Meal Prep
i. Keep it fun!
13. Call to action-Both
We want you to try to plan, prep, and eat a balanced meal at least once a week!
14. Questions-Both
15. Thank you-Both
16. Sources-Both
http://www.healthychoice.com/
http://www.diabetesforecast.org/2011/mar/cooking-with-
oils.html?referrer=
http://www.diabetes.org/?loc=logo
http://www.diabeticlivingonline.com/diet/portions/food-serving-sizes-visual-guide?page=10
https://www.fsis.usda.gov/wps/portal/fsis/topics/food-safety-education/get-answers/food-safety-fact-
sheets/safe-food-handling/keep-food-safe-food-safety-basics/ct_index