(Week 3) MEAL MAKEOVER

Detailed Summary of Session Three of the Full Plate Living Healthy Lifestyle Program

Session Three: Meal Makeover

• Introduction to a Fiber-Rich Diet
  • Emphasis on enjoying full meals while maintaining weight.
  • Consuming fiber-rich foods leads to frequent bathroom visits: natural and healthy.
  • Participant guide uses a roll of toilet paper image to underscore fiber benefits.
• Philosophy of Full Plate Living
  • Promote whole, unprocessed foods rich in water and fiber.
  • Objective: Enhance meals by adding or substituting with fiber-rich foods.
  • Understanding the significance of fiber foods for health.
• The Full Plate Approach
  • Divide plate into four sections.
  • 75% should contain water and fiber-rich “zone foods”.
  • Remaining 25% can be other foods, but healthier choices encouraged.
  • Examples: Fruits, vegetables, beans, whole grains vs. eggs, chicken, bread.
• Practical Meal Makeover Demonstrations
  • Examples: pizza, spaghetti, chicken dinners.
  • Objective: Increase fiber and reduce calories.
  • Demonstrated changes in meals to align with the Full Plate philosophy.
• Liquid Calorie Intake
  • Dangers of consuming calorie-laden beverages.
  • Potential weight loss from simple drink substitutions.
  • Warning against zero-calorie drinks with artificial sweeteners.
• Stages of a Health Journey
  • Understanding individuals not yet motivated to eat healthily.
  • Offering empathy and support, not judgment.
  • Tips on motivating and supporting without being intrusive.
• Participant Reflection and Action Steps
  • Reflect on personal top priorities.
  • “Moving Forward” section in the guide: Choose next steps.
  • Options include substituting drinks, meal makeovers, or custom steps.