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Smart Swaps

Smart Swaps. Liz Serchen and Brooke Malnory. What is your favorite low-caffeine and low-sugar drink?. How sugar affects the body…. http://www.youtube.com/watch?v=k1JZ3MLS-k0. Pop Quiz!. What is the recommended caffeine intake for teenagers? A. 200-300 mg B. <100 mg C. 50 mg

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Smart Swaps

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  1. Smart Swaps Liz Serchen and Brooke Malnory

  2. What is your favorite low-caffeine and low-sugar drink?

  3. How sugar affects the body… http://www.youtube.com/watch?v=k1JZ3MLS-k0

  4. Pop Quiz! What is the recommended caffeine intake for teenagers? A. 200-300 mg B. <100 mg C. 50 mg D. 400 mg

  5. Pop Quiz! What is the recommended sugar intake for women/men? A. 10 g/ 20 g B. 35 g/ 45 g C. 25 g/ 38 g D. 15 g/ 28 g

  6. Recommendations • Caffeine • Adults: 200-300 mg/day • Teens: <100 mg/day • Sugar • Females: 100 kcals = 25 g/day • Males: 150 kcals = 38 g/day *Remember “good sugars” are found naturally in fruit and milk

  7. Grande Dulce de Leche Frappuccino Blended Crème • 420 calories • 15 g fat • 53 g sugar • Grande Dulce de Leche Frappuccino Light • 170 calories • 1 g fat • 25 g sugar

  8. Strawberry-Banana (large) • 760 calories • 12 g fat • 137 g sugar • Strawberry-Banana (small) • 380 calories • 6 g fat • 69 g sugar

  9. Cake Batter Ice Cream • 520 calories • 27 g fat • 58 g sugar • Cake Batter Light Ice Cream • 330 calories • 11 g fat • 39 g sugar

  10. Fat Recommendations • Calories from fat should be 20-35% of your daily caloric intake • Based on a 2000 calorie diet: • 400-700 calories from fat • 44-78 grams of fat/day • <16 grams/day of saturated fats • “Good” fats: fish, nuts, vegetable oils

  11. The Worst Food in America! • Outback Steakhouse: Aussie Cheese Fries with Ranch Dressing • 2,900 calories 182 g fat 240 g carbs • The caloric equivalent of eating 14 Krispy Kreme doughnuts • Even if you split this "starter" with 3 friends, you'll have downed a meal's worth of calories

  12. 750 calories • 45 g fat • 1560 mg sodium Tendercrisp Chicken Sandwich Whopper Jr. • 340 calories • 19 g fat • 530 mg sodium

  13. Flame Roasted Chicken Sandwich w/ Mashed Potatoes and Gravy North Atlantic Cod Filet Meal (3 pcs) • 449 calories • 10 g fat • 1,374 mg sodium 2,156 calories 140 g fat 2,378 mg sodium

  14. 1,660 calories • 120 g fat • 1,450 mg sodium Ring Leader Loaded Burger Double Patty Jr. Deluxe Burger w/ Bacon And Green Chilies • 425 calories • 25 g fat • 705 mg sodium

  15. Chicken BLT Salad with Honey Dijon Dressing and Croutons Mandarin Chicken Salad with Balsamic Vinaigrette 790 calories 53.5 g fat 1,735 mg sodium • 470 calories • 22 g fat • 1,270 mg sodium

  16. Turkey Tom Slim Turkey Breast • 554 calories • 26 g fat • 1342 mg sodium • 426 calories • 2 g fat • 1440 mg sodium

  17. 410 calories • 10 g fat • 1,070 mg sodium Oven Roasted Chicken Breast Sub Chicken Breast Wrap • 310 calories • 5 g fat • 830 mg sodium

  18. Veggie (large) • 1,090 calories • 62 g fat • 2,540 mg sodium

  19. Explore • http://eatthis.menshealth.com/home • This website has some great information on healthy choices when eating out. • Eat This, Not That! Books are available too!

  20. Smart Strategies Coffee Drinks • Sugar-free syrups, skim milk • Ordering no whip cream saves 70 calories and 7 g fat! Sandwiches • Skip the mayo • Use mustard, barbecue sauce • Add veggies • Whole grain bread

  21. Smart Strategies Salads • “light” or “fat-free” dressings • Skip the cheese Pizza • Thin crust • Swap ham or chicken for pepperoni/sausage

  22. Healthy Snacks • Popcorn, Pretzels • Raisins, Craisins • Frozen grapes • Rice cakes • Yogurt • Cottage Cheese

  23. Hummus • Made from chickpeas Great with: • Vegetables • Chips • Pita • Grilled Chicken • Fish

  24. Food Should Taste Good Chips Sweet Potato ChipsServing size: 12 chips • 140 calories • 6 g fat • Good source of vitamin A! • Gluten free

  25. Get Creative! • Do you like pizza?? • English muffin • Marinara sauce • Mozzarella cheese • Wrap Ideas… • Peanut butter and banana • Cream cheese and strawberries • Ham/turkey and cheese

  26. Resources • http://eatthis.menshealth.com/content/20-worst-foods?article=12&page=1 • http://www.youtube.com/watch?v=k1JZ3MLS-k0 • http://kidshealth.org/teen/drug_alcohol/caffeine.html • http://www.medicalnewstoday.com/articles/196024.php

  27. Categories: 1. Fat 2. Sugar 3. Healthy Swaps and Snacks

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