Skip to Main navigation Skip to Left navigation Skip to Main content Skip to Footer

University of Minnesota Extension
www.extension.umn.edu
612-624-1222

Extension > Family > Toolkits and Resources > InSNC > Unit 2: Healthy Express

Print Icon Email Icon Share Icon
InSNC logo

InSNC

Unit 2: Healthy Express

Need State Description

Healthy Express is described as eating healthy and quickly, with minimum preparation time.

See the complete Unit 2: Healthy Express (6.8 MB PDF)

Defining Needs

"I want to..."

Benefits Sought in Food

"I want something that..."

Defining Eating Occasions

Healthy Express Lessons

Healthy Express lessons focus on strategies for preparing and eating healthy, well balanced meals quickly. Activities include planning convenient and healthy breakfasts and lunches, changing home and work settings so convenient, healthy foods are available for breakfast and lunch, identifying time-saving strategies for food preparation, and strengthening the belief that eating healthy on the go is worth the effort.

Objectives

By the end of this lesson, the participant will be able to:

  • Identify components of healthy and balanced meals based on recommendations for food groups, nutrients, and appropriate portion sizes.
  • Plan menus or components of menus for convenient and healthy breakfasts and lunches.
  • Identify time-saving strategies for preparing healthy breakfasts and lunches.
  • Describe ways to modify home and/or work environments to have components on hand for quick and healthy breakfasts and lunches.
  • Improve the perception that eating healthy on the go is worth the effort.

See the complete Lesson 1 (5.3 MB PDF)

Time for this Lesson: 45-50 minutes

Activities in this Lesson

  1. Introduction and Review
  2. Learning the Basics of a Healthy Express Meal
  3. Planning On-the-Go Meals
  4. Go Healthy and Keep Going!
  5. Goal Setting and Review

Handouts

Objectives

By the end of this lesson, the participant will be able to:

  • Assess current food choices made on the go from fast-food restaurants, convenience stores, and the like, for ways to improve their healthfulness (nutritional value).
  • Examine convenience items, such as meal replacement bars and beverages, for healthfulness.
  • Recognize how beverage choices and portion size affects daily calorie and nutrient intakes.
  • Practice making healthy choices for foods eaten quickly, at home and away from home.

See the complete Lesson 2 (624 K PDF)

Time for this Lesson: 50-60 minutes

Activities in this Lesson

  1. Introduction and Review
  2. Stop-n-Go Eating
  3. Adding It Up
  4. Fast Food — Beyond Fast-Food Restaurants
  5. Bar Exam
  6. Rethink Your Drink
  7. Review and Goal Setting

Preparation and Handouts Needed

Handouts

Objectives

By the end of this lesson, the participant will be able to:

  • Find and use reliable nutrition information online or in print.
  • Incorporate foods made from new, healthy, easy recipes into meals.
  • Understand the benefits of eating organic foods and those promoted as “superfoods.”

See the complete Lesson 3 (1 MB PDF)

Time for this Lesson: 50-60 minutes

Activities in this Lesson

  1. Introduction and Review
  2. Be Web Aware
  3. Using New Recipes
  4. Organic Foods 101
  5. What's Super About Superfoods?
  6. Review and Goal Setting

Handouts

 

  • © Regents of the University of Minnesota. All rights reserved.
  • The University of Minnesota is an equal opportunity educator and employer. Privacy