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If I am what I eat, just call me “Chocolate”…. Dark chocolate would be better…with almonds to add fiber…even better!. Sofa-Spud Syndrome. Do you have trouble getting up and leaving a comfortable place? Do you sit for endless hours in one place with no “get up and go”?

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If I am what I eat, just call me “Chocolate”…

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If I am what I eat, just call me “Chocolate”…

Dark chocolate would be better…with almonds to add fiber…even better!


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Sofa-Spud Syndrome

  • Do you have trouble getting up and leaving a comfortable place?

  • Do you sit for endless hours in one place with no “get up and go”?

  • Do you have more junk foods or drinks than nutritious foods?

  • Are the bills, laundry and dishes piling up?

  • Are the television guide and remote control your best friends?

  • Is the bathroom becoming a foreign place?


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If you answered “yes” to two or more of the “Sofa Spud” symptoms, you have the dreaded “Sofa Spud Syndrome”!Set a goal today—Mash-Sofa Spud Syndrome!


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The Twenty-Third Pound Spud” symptoms, you have the dreaded “Sofa Spud Syndrome”!

My appetite is my shepherd;

I shall always want.

It maketh me to sit down and stuff myself.

It leadeth me to my refrigerator repeatedly.

It leadeth me in the path of Burger King for a whopper.

It destroyeth my shape.

Yes, though I knoweth I gaineth, I will not stop eating for the food tasteth so good.

The ice cream and cookies, they comfort me.

When the table is spread before me it exciteth me, for I knoweth that soon I shall dig in.

As I fillith my plate continuously, my clothes runneth smaller.

Surely bulges and excess weight shall follow me all the days of my life and I will be fat forever.


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Access Your Nutrition… Spud” symptoms, you have the dreaded “Sofa Spud Syndrome”!

  • Be honest with yourself. What are your current eating choices? Are you eating a variety of foods every day? Do you eat at least 5 servings of fruits and vegetables daily? Do you eat a lot of high-fat foods? Enough fiber? Too much sugar or salt? When choosing what to eat, do you consider the nutritional demands of your particular lifestyle?


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How much do I need? Spud” symptoms, you have the dreaded “Sofa Spud Syndrome”!

  • Sodium: ideally, adults should limit sodium to 1,100 to 3,300mg per day. (The amount of sodium in a hand-tossed pizza is 2,200mg.) One teaspoon of salt equals 2,000mg of sodium.

    (It actually takes about 60 shakes of a five-hole salt shaker to get a teaspoon of salt. Most of our daily intake of sodium comes

    from processed foods.)


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How much do I need? Spud” symptoms, you have the dreaded “Sofa Spud Syndrome”!

  • Fat: Limit fat to 1/3 or less of your daily calorie intake. If you want to lose weight, limit fat to 25 grams per day. Fat provides energy and aids in the absorption of certain vitamins.

  • 1 gram of fat = 9 calories

  • 1 gram of protein = 4 calories

  • 1 gram of carbohydrate = 4 calories

  • Only animal products contain cholesterol. There are 2 types of fat: saturated which comes primarily from animal fat, and unsaturated which comes primarily from plant products.


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Sweets: How much do I need? Spud” symptoms, you have the dreaded “Sofa Spud Syndrome”!

  • You’ve got to be kidding!

  • No food is “bad”, but you should limit your intake of fats, oils and sweets.


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Fruits & Vegetables: Spud” symptoms, you have the dreaded “Sofa Spud Syndrome”!How much do I need?

  • Vegetable Group: 3-5 servings daily

  • Fruit Group: 2-4 servings daily

    (Serving = ½ cup)


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Bread Group: How much do I need? Spud” symptoms, you have the dreaded “Sofa Spud Syndrome”!

  • Bread group includes: bread, cereal, rice & pasta

  • The R.D.A. for this group is 6-11 servings

    A serving is 1 ounce & equals: one slice of bread (hotdog & hamburger buns & “Texas toast” count as two servings each), 1 tortilla, ½ cup of cooked pasta, ½ cup dry or cooked cereal, ½ bagel, 1 small plain roll, 4-6 crackers, ¾ oz. pretzels, 3 cups popcorn) (Starchy vegetables: ½ cup or 1 ear corn, 1small 3oz. potato)


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Meat Group: How much do I need? Spud” symptoms, you have the dreaded “Sofa Spud Syndrome”!

  • Meat, poultry, fish, dry beans, eggs, & nuts make up the meat group. USDA recommends limiting daily consumption to 2-3 servings. One serving = 3 ounces

  • How big is a serving? About the size of a deck of playing cards or a bar of soap.


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Milk Group: How much do I need? Spud” symptoms, you have the dreaded “Sofa Spud Syndrome”!

  • Milk group includes: milk, yogurt & cheese

  • You should limit servings to 2-3 per day

  • How much is a serving? 8 ounces or 1 cup of milk or yogurt,1 ½ oz. cheese (that is about the size of 3 dominoes and contains 150 calories & 12 grams of fat or about 1/3 of the daily fat allowance for a person eating an 1800 calorie daily diet)


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Stick to Three Pats of Fat Spud” symptoms, you have the dreaded “Sofa Spud Syndrome”!

  • Fat has more than twice the calories of carbohydrates or protein;

  • One cup of whole milk has as much fat as two pats of butter;

  • Two percent fat milk has as much fat as one pat of butter & 1% milk has as much fat as half a pat of butter.


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Water! Water! Water! Spud” symptoms, you have the dreaded “Sofa Spud Syndrome”!

  • Drink at least 6-8 glasses of water a day.

  • When you exercise, drink a glass of water an hour before you begin.

  • There isn’t a calorie in an entire reservoir!

  • Water is brain food—don’t starve your brain!


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Enjoy Complex Carbohydrates Spud” symptoms, you have the dreaded “Sofa Spud Syndrome”!

  • Potatoes are not fattening. It’s too much sour cream or butter that adds calories.

  • A baked potato, slice of whole grain bread, or brown rice are all low in calories and high in fiber and nutrients.


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Eat Nonfat & Low-Fat Foods Spud” symptoms, you have the dreaded “Sofa Spud Syndrome”!

  • Switch to nonfat or low-fat milk, cheese, and other dairy products;

  • Trim the skin from chicken (the skin doubles the calories in just one piece);

  • Buy lean meats and trim any excess fat and marbling before cooking;

  • Snack on free foods (carrots, celery, tomatoes, mushrooms, and green beans are so high in nutrients and low in calories that they’re called “free foods”).


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Food Shopping Tips: Spud” symptoms, you have the dreaded “Sofa Spud Syndrome”!

  • Shop the perimeter of the supermarket first, where fresh foods are on display. Avoid the center isles, where canned, frozen, and processed foods are shelved.

  • If you eat out often, choose your restaurants wisely. Most French and Mexican food is high-fat; Chinese is high-salt. Look for fresh ingredients, cooked lightly, with little sauce.


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Highly Recommended Simple Diets Spud” symptoms, you have the dreaded “Sofa Spud Syndrome”!

Ding Dong Diet:

Breakfast: 20 Ding Dongs

Lunch:15 Ding Dongs

Dinner:15 Ding Dongs


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The Ding Dong Diet Spud” symptoms, you have the dreaded “Sofa Spud Syndrome”!

Though actually exceeding the Recommended Daily Allowances for certain nutrients, this diet is calcium-rich, offering 100% of your R.D.A. of that essential dietary ingredient. The missing vitamin C can be supplied simply by drinking 5 gallons of Kool-Aid with either lunch or dinner (your choice). Unfortunately, this diet still leaves you without your vitamin D or B6, and minus those essential minerals the U.S.D.A. suggests.

Total calories per day: 8,500 (more, of course, if you add the Kool-Aid. A guy will gain about 11 pounds a week; a girl: 12-13 pounds.


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Make Small Changes… Spud” symptoms, you have the dreaded “Sofa Spud Syndrome”!

  • The smaller the change, the longer it lasts. Don’t vow never to eat fast foods again; just try one small change at a time. Once a week, for example, instead of your usual burger and fries, try the salad bar.(Watch out for the dressing. Choose low fat or fat-free dressings when available or be smart and carry a single-serving packet of your own fat-free dressing with you when you eat out.)


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