{"id":2891,"date":"2016-05-25T15:14:19","date_gmt":"2016-05-25T19:14:19","guid":{"rendered":"https:\/\/www.bu.edu\/scnc\/?p=2891"},"modified":"2016-06-06T20:35:19","modified_gmt":"2016-06-07T00:35:19","slug":"meal-planning-123","status":"publish","type":"post","link":"https:\/\/www.bu.edu\/scnc\/2016\/05\/25\/meal-planning-123\/","title":{"rendered":"Meal Planning 1+2+3"},"content":{"rendered":"<p>Looking to eat more healthfully? With a simple meal planning approach, eating right can become easier.\u00a0 Once you understand basic nutrients and how your body responds to them, you can plan what you eat based on when you\u2019ll eat next.<\/p>\n<p>Let\u2019s say you have a 3-hour lab each week. Last week, you had a Sargent Choice veggie and hummus snack-pack before class and you felt satisfied until dinner. Today, you chose an apple \u2013 something healthy to fill you up. \u00a0But by the time class ended, you were so hungry that you couldn\u2019t even wait to get back home. Instead, you gulped down a burger and fries at the nearest fast food place. How come?<strong><br \/>\n<\/strong><\/p>\n<p>The nutrients in the two snacks differ in the way they relieve hunger, both now and later. You don\u2019t need to be a nutritionist to know how to choose the right foods at the right time. All you need are a couple of simple charts.<\/p>\n<h3>The 1 + 2 + 3 solution<\/h3>\n<p>We\u2019ve worked out an easy way to choose the right combination of nutrients for any meal or snack. Our simple charts list a wide variety of healthy foods in three categories.<\/p>\n<ul>\n<li><strong>Energy you need right now<\/strong>. Whole grains and starchy vegetables give you the quick energy you need when you\u2019re hungry because they provide a concentrated source of carbohydrates.\u00a0 Choose nutritious carbs like whole grain breads, cereals, cooked grains and starchy vegetables. It\u2019s important to add something to help fill you up because if you try to achieve fullness with these foods, you might eat more than you need.<\/li>\n<\/ul>\n<ul>\n<li><strong>Filling power<\/strong>. Fruits and non-starchy vegetables also contain carbohydrates but they fill you up because of their high water and fiber content.\u00a0 They will help you feel satisfied with the right portion of starchy carbohydrate.\u00a0 This carbohydrate energy will only get you so far (an hour or two, to be exact!) So, combine with protein.<\/li>\n<\/ul>\n<ul>\n<li><strong>Protein to make it last<\/strong>. Just when carbohydrate energy is running out, protein kicks in.\u00a0 Check out the lean, heart-healthy protein sources that will make your energy last 3\u20134 hours.<\/li>\n<\/ul>\n<p>If you\u2019re hungry now and plan to eat again in an hour, all you need is some short-term filling power. The apple or any other piece of fruit will do that. Two hours to go?\u00a0 Add some protein to your fruit or vegetable.\u00a0 If your next meal is 4 hours away, the most satisfying meal or snack will include all 3 kinds of foods.<\/p>\n<p>The charts are easy to use. Print them and keep them handy. Soon you won\u2019t even need to refer to them any more.<\/p>\n<ul>\n<li><a href=\"\/scnc\/files\/2016\/06\/SCNC-SC-Meal-Planning-Chart-1.pdf\">Meal Planning 1 + 2 + 3 Chart<\/a><\/li>\n<li><a href=\"\/scnc\/files\/2016\/06\/SCNC-SC-Smart-Snacking-Chart.pdf\">Smart Snacking 1 + 2 + 3 Chart<\/a><\/li>\n<\/ul>\n<p><strong>For More Information<\/strong><\/p>\n<p>Not sure how to keep the right foods on hand for meals and snacks?\u00a0 Check out this <a href=\"http:\/\/www.bu.edu\/buniverse\/view\/?v=2GCu7snC\">video<\/a> of SCNC director, Stacey Zawacki, explains how to\u00a0 stock your kitchen for success!\u00a0 You can also check out a handy copy of our <a href=\"\/scnc\/files\/2016\/06\/SCNC-SC-Healthy-Shopping-List.pdf\">Healthy Shopping List<\/a><em>.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Looking to eat more healthfully? With a simple meal planning approach, eating right can become easier.\u00a0 Once you understand basic nutrients and how your body responds to them, you can plan what you eat based on when you\u2019ll eat next. Let\u2019s say you have a 3-hour lab each week. Last week, you had a Sargent [&hellip;]<\/p>\n","protected":false},"author":3489,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[16,6,7],"tags":[],"_links":{"self":[{"href":"https:\/\/www.bu.edu\/scnc\/wp-json\/wp\/v2\/posts\/2891"}],"collection":[{"href":"https:\/\/www.bu.edu\/scnc\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.bu.edu\/scnc\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.bu.edu\/scnc\/wp-json\/wp\/v2\/users\/3489"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bu.edu\/scnc\/wp-json\/wp\/v2\/comments?post=2891"}],"version-history":[{"count":4,"href":"https:\/\/www.bu.edu\/scnc\/wp-json\/wp\/v2\/posts\/2891\/revisions"}],"predecessor-version":[{"id":3112,"href":"https:\/\/www.bu.edu\/scnc\/wp-json\/wp\/v2\/posts\/2891\/revisions\/3112"}],"wp:attachment":[{"href":"https:\/\/www.bu.edu\/scnc\/wp-json\/wp\/v2\/media?parent=2891"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bu.edu\/scnc\/wp-json\/wp\/v2\/categories?post=2891"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bu.edu\/scnc\/wp-json\/wp\/v2\/tags?post=2891"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}