Dillan DiGiovanni

Working Well

MODULE 1: HEALTH 

SESSION 3: PREPARATION

Our third session explores the importance of preparation when it comes to eating. Being healthy requires intentional habits around meal preparation, including shopping and planning and even eating on-the-go. 

A prepared person is a healthier person! 

In this session, you will:

  • discover the importance of homecooking
  • learn smart shopping tips and tools
  • prepare for how to eat healthy on-the-go

Please watch* the video below and complete the activities that follow.

*I recommend using headphones.

 

1) HOMECOOKING

Questions to consider:

What percentage of your food is home cooked? 

How many meals a day (each day) are of food you have prepared compared to take-out or restaurants?


2) HEALTHY SHOPPING

As shared in the video, shopping the perimeter helps to prioritize spending and saves money.

The more real food you buy, the better nutrition you consume and your money is well-spent!

ASSIGNMENT: Health Food Store FIELD TRIP

Directions: find your nearest neighborhood health food store or local Whole Foods Market grocery store. Write the following questions down to remember and submit your responses in the FORM below. 

1) what kind of music is playing in the stores?

2) how did the quality of the produce appear to you?

3) what did you observe about the employees?

4) find two things that aren't available in conventional grocery stores

5) when you inspect closely to compare, are the prices REALLY that different from conventional grocery stores?

pricing comparison suggestions: boxed cereal, apples, milk, rice

 

HEALTH FOOD STORE FIELD TRIP

Name
Name
Did the quality of produce appear better than conventional grocery stores?
Did the quality of produce appear better than conventional grocery stores?

3) HEALTHY ON THE GO

Whether you're traveling or just having a busy day running around doing errands or working, making healthy choices on the go is easier than you think. Choosing healthier options in restaurants becomes easier over time when you're thinking ahead or by using some simple tools.

  • choose the best restaurant on the block, with the healthiest ingredients

  • choose the item on the menu with the most greens and/or vegetables

  • add a salad to anything you order

  • choose water as your beverage (over soda or juice)

 

BRING SNACKS

When traveling or on your feet, try to pack fruit, chopped raw veggies and even homemade trail mix. You will be less tempted to buy unhealthy snacks that are all around you and save money, too!

 

HOMEMADE TRAIL MIX

Go to a natural food store or Whole Foods and buy a variety of nuts, seeds, dried fruit and other things like chocolate chips!

Watch your portions because these foods ARE high in calories, but the good kind. Aim for 1/2-1 cup a day--remember, it's a snack not a meal :)

Give these a try. What else would YOU add?

  • almonds, cashews, pecans, walnuts (roasted or raw WITHOUT salt)
  • pumpkin seeds (roasted or raw)
  • dried cranberries or cherries
  • raisins or currants
  • sunflower seeds
  • hemp seeds
  • dark chocolate chips

Remember to complete your Healthy Living Daily Checklist each day