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Eat this, not that!

Food Day 2011 AGSDN. Do you know what you’re eating?. How many calories do I need?. Fact or Fiction?!. Created and presented by Cassandra Golden and the Association of Graduate Students in Dietetics and Nutrition members . Eat this, not that!. Applebees Paradise Chicken Salad.

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Eat this, not that!

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  1. Food Day 2011 AGSDN Do you know what you’re eating? How many calories do I need? Fact or Fiction?! Created and presented by Cassandra Golden and the Association of Graduate Students in Dietetics and Nutrition members Eat this, not that!

  2. Applebees Paradise Chicken Salad Applebees oriental chicken salad Cals 1310 Fat: 93 g Sodium: 1470mg Calories: 340 Fat: 4.5 g Sodium: 2060 mg

  3. Sun-Maid Mixed Fruit Sun-Maid Raisins 100 cal, 0 g fat, 17 g sugar 130 cal, 0 g fat, 29 g sugar, 2 g fiber

  4. Pizza Hut Chicken, Red Onion & Green Pizza (2 slices, 12” pie) • Pizza Hut Thin N Crispy Cheese Pizza (2 slices, 14" pie) 520 calories 22 g fat (12 g saturated) 1,480 mg sodium 58 g carbohydrates 460 calories 15 g fat (6 g saturated) 1,450 mg sodium 47 g carbohydrates 24 g protein 4 g fiber

  5. Subway Turkey and Ham Sub with Tomatoes, Onions, Green Peppers, Pickles, Olives, and Mustard (on 6” 9-Grain Wheat) with Dannon Light & Fit Yogurt Subway Meatball Marinara (on 6" white) 390 calories 4 g fat (1 g saturated) 1,335 mg sodium 65 g carbohydrates 24 g protein 5 g fiber 570 calories 23 g fat (9 g saturated, 1 g trans) 1,640 mg sodium 70 g carbohydrates

  6. Taco Bell Grilled Stuff Burrito (Chicken) Taco Bell Fresco Chicken Soft Tacos (2) and Guacamole 375 calories 11 g fat (2 g saturated) 1,445 mg sodium 46 g carbohydrates 24 g protein 7 g fiber 660 calories 24 g fat (7 g saturated) 2,010 mg sodium 77 g carbohydrates

  7. Panera Bread Asian Sesame Chicken Salad with Asian Sesame Vinaigrette (full portion) and an Apple Panera Bread Half Sierra Turkey Sandwich with Half Greek Salad 480 calories 20 g fat (3.5 g saturated) 810 mg sodium 52 g carbohydrates 31 g protein 7 g fiber 670 calories 43 g fat (10 g saturated) 1,860 mg sodium 48 g carbohydrates

  8. Chic-fil-A Chicken Nuggets with Barbecue Sauce (8 piece) with a Side Salad and Reduced-Fat Berry Balsamic Vinaigrette Chic-fil-A Chicken Caesar Cool Wrap with Cole Slaw (medium) 455 calories 18.5 fat (5.5 g saturated) 1,430 mg sodium 40 g carbohydrates 32 g protein 3 g fiber 820 calories 45 g fat (11 g saturated) 1800 mg sodium 78 g carbohydrates

  9. Dunkin Donuts Eat This… Ham, egg and cheese english muffin Not That! Multigrain bagel with cream cheese

  10. Jamba Juice Peach Perfection (Original)) Peanut Butter Moo’d (Original)

  11. Starbucks Banana Nut Loaf Eat This! Not That! • Reduced-Fat Very Berry Coffee Cake

  12. Taco Bell Eat This! Not That! • Fresco Grilled Steak Soft Taco • Grilled Steak Soft Taco

  13. Fact or Fiction? Fat free food is calorie free.

  14. Fiction! • The fact that a food is fat free does not make it calorie free; the food can still have protein and carbs, both of which have calories. • When fat is removed from foods, often times sugar or thickeners, like starch, will be added to give back to the flavor or consistency of the food. • Make sure you read the ingredients and nutrition facts of foods.

  15. Fact or Fiction? Eating a salad is always a healthier option…

  16. Fiction! Another fact: it is better to have a meal that is balanced and contains food from all food groups in adequate proportions. This is not always true. Often, salads come with a large piece of fried chicken breast and/or a full-fat/creamy dressing! If you want to have a healthy salad, make sure to go for dark, leafy greens with a variety of vegetables and ask for the dressing ON THE SIDE!

  17. Fact or Fiction? Organic foods are more nutritious than conventional foods.

  18. Fiction! • Organic and conventionally grown produce will have the same nutritional values. • The difference is the issue of trace amounts of herbicides and pesticides in conventional produce • It is safer to buy organic, but by no means is it more nutritious.

  19. Fact or Fiction? Skipping Breakfast Saves Calories This is the most important meal of the day! Breakfast helps you get your metabolism going, research shows that those that start off with a healthy breakfast tend to make better food choices throughout the day.

  20. Fact or Fiction? I shouldn’t eat after 6 P.M. You should never stop eating at any specific time. It all depends on how active you are and if you have reached your caloric needs!

  21. Fact or Fiction? Carbohydrates make me fat • The key is to stay away from processed carbs that are often high in sugar and flour! • Breads, rice, pasta, and beans have less calories per gram than fat containing foods such as cheese and chocolate. • Carbohydrates and proteins = 4 cal/gram, while fats have 9 cal/gram • Many health benefits including energy production and satiety.

  22. Fact or Fiction? Snacking is always a bad idea • Snacking between meals is NOT a bad idea, it actually helps you eat less thru out the day and promote your metabolism to speed up which results in using more calories! • When we think of snacking, think healthy, such as: low-fat fruit yogurt, rice crackers or multigrain crackers with peanut butter, whole grain pita & hummus, celery sticks and peanut butter, fruits (apples, pineapples, pears, grapes).

  23. Fact or Fiction? If I eat more protein, I can build big muscle!

  24. Fact or Fiction? Does celery really contain negative calories? • Celery has about 6 cals/ 8 inch stalk. • Misconception is that it contains “negative calories” all foods have calories. • Made mostly of plant cellulose, which body has a hard time digesting. • Bodily energy used to break down celery is greater than celery itself. • Amount of calories lost is minimal, no more than 10-12 calories a day. • Celery is a healthy snack item which satiates hunger quickly, thus eliminating desire for high fat foods.

  25. Fact or Fiction?Eggs are not good for you… • One egg contains 6 grams of protein and contains all 9 essential amino acids. • Satiety factor. • Beneficial for eye health as well as hair and nails. • Eggs have choline, important for cardiovascular and nervous system as well as the brain. • Contains large amount Vitamin D. • Only negative- those with preexisting high cholesterol should limit egg yolk consumption to 1-2 yolks per week. 1 egg contains 71% cholesterol needs for day.

  26. How many calories do I NEED? • The Harris-Benedict equation is a method used to estimate the daily calorie requirements of an individual using their basal metabolic rate, or BMR. • The estimated value is then multiplied by a number that corresponds to the person's activity level. The resulting number is the recommended daily calorie intake to maintain current weight. • The equation does not take into account calories burned by existing large amounts of muscle mass, nor does it account for the additional calories provided by excess body fat.

  27. Calculating BMR

  28. Applying the HBE

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