Presentation Transcript

1. Eat This…Not That!

   EAT THIS….NOT THAT!
2. Eat This… Subway 6” Turkey 280 calories 3.5 g Fat Fat Free Honey Mustard 30 calories 0 g Fat …Not That Subway 6” Tuna 530 calories 30 g Fat Chipotle Southwest 110 calories 10 g Fat
3. Eat This… Medium Skinny Latte with Nonfat milk 130 calories 17 g sugar …Not That Medium White Chocolate Mocha with 2% milk -470 calories -59g sugar
4. Eat This… Whopper Jr. 340 calories 19 g Fat …Not That Bourbon Whopper 910 calories 57 g Fat

5. Nutrition 101: The Basics

   Stephanie Bailey Nutrition Educator Graduate Assistant Student Health Services
6. Objectives Understand what nutrition is and its importance Identify the 3 nutrient-rich energy sources Identify sources of “hidden” calories Understand how to complete a food journal
7. Why are you here? To learn how to live a healthier lifestyle? To feel confident and comfortable in your own skin? Do you want to be able to play with your grandchildren as you age? To be able to see your muscles?
8. Risks of Overweight and Obesity Hypertension High cholesterol Type 2 diabetes Heart disease Stroke Gallbladder disease Osteoarthritis Sleep apnea Cancer
9. What is Nutrition? Is it simply knowing an apple is more nutritious than a brownie? Is it eating “bland, tasteless” foods? Is it a way to satisfy a hunger?
10. What is nutrition It is providing the proper nourishment of nutrients to your body allowing for proper growth and development.
11. What is the point? Give you energy & nutrients Satisfy hunger NOT… Satisfy stress, depression, or boredom
12. Food is Your Fuel…What are You Running On?
13. What is in our “gasoline”?
14. What is in our food? Carbohydrates 4 calories per gram Protein 4 calories per gram Fat 9 calories per gram Alcohol 7 calories per gram
15. Carbohydrates 50-60% of calories Purpose: Provide the body with energy Preferred energy source Types: Simple Complex
16. Simple Carbohydrates Easily broken down Provides quick energy Excess converted to fat for storage
17. Complex Carbohydrates Broken down more slowly More fiber Broken down slowly = fuller longer = longer satiated Majority of carbohydrates in the diet should be complex
18. Complex Carbohydrates Examples: 1 slice whole-grain bread 1 cup whole grain cereal ½ cup cooked pasta or rice
19. Carbohydrate Tips They are not “bad” In fact, about 50% of calories in your diet should come from carbs Make sure to choose whole grain products Limit refined sugars found in soft drinks, candy, processed foods
20. Protein Purpose: Promotes muscle and connective tissue growth; Formation of antibodies to strengthen immune system Foundation of hormones, enzymes, and blood cells Found in: meats, poultry, and fish beans and peas tofu eggs nuts and seeds milk & dairy products
21. Protein Tips Choose leaner meats Substitute ground turkey for beef Get hooked on fish! Eat fish twice a week for a great source of protein! Include protein at every meal to curb feelings of hunger
22. Fat—I can actually eat fat? 20-30% of calories Purpose: Essential for absorption of some vitamins Protects body organs Types Saturated Unsaturated
23. Saturated Fats The “bad” fat Solid at room temperature White, visible fat found in meats Dairy products Whole milk Butter Cream Hard cheeses Coconut and palm oils
24. Unsaturated fats The “good” fat Liquid at room temperature Examples: Olive and canola oil Nuts/nut butters Fish oils Avocado
25. Fat Tips Choose olive oil when cooking versus butter Choose low-fat or fat-free alternatives Avoid fried foods and bake or grill instead Substitute applesauce or plain yogurt for oil when baking
26. Beverages Don’t forget about liquid calories! Beware of beverages with added sugars Gatorade, energy drinks, soda, mixed drinks, sweetened coffees, even juices and vitamin waters Interesting fact according to the CDC: Over half of Americans consume sugary drinks daily, particularly teens and young adults
27. Coke: 8 oz of coke = 27 g sugar = 100 calories 20 oz bottle= 65 g sugar = 240 calories If you had 8 oz/day = 700 calories/week 10 week TFG course= 7,000 calories To burn 100 calories: -Walk up 33 flights of stairs - Walk uphill for 15 minutes - Power walk for 20 minutes - Run 1 mile
28. Vitamin Water: 8 0z. = 13 g sugar = 50 calories 1 Bottle = 33 g sugar = 125 calories 1 Bottle day = 875 calories/week 10 week TFG program = 8,750 calories
29. Beverages Choose water as much as possible, but if you must… Try adding lemon to water Choose unsweetened tea or black coffee
30. So how many calories do I need?
31. How many calories do I need? To burn 1 pound of fat you must burn 3,500 calories 1 pound a week = 500 calories a day burned 2 pounds a week = 1,000 calories a day burned
32. Keys to a Healthy Diet Variety Moderation Balance
33. Food Journal It is important to log your food Write down food and beverages Write the specific amount-cups, ounces, etc. Calories, if possible Don’t forget about condiments & sauces Log mood—especially if you are an emotional eater Candy, gum, etc.—anything you put in your mouth Other ways to keep up with it Phone apps Livestrong.com
34. Questions? Next Session: Food groups; Portion sizes; Meal planning; Reading food labels
35. Change of Plate?
36. Change of Plate Grains- 6 servings Make half your grains whole grains 1 slice whole grain bread 1 cup whole grain cereal ½ cup rice/oatmeal Vegetables- 2 ½ -3 servings Vary your veggies 1 cup raw spinach ½ cup broccoli 1 medium potato
37. Change of plate Fruit- 2 servings Focus on fruit ½ cup strawberries 1 large banana ½ cup dried fruit Dairy- 3 servings Get your calcium-rich foods 1 cup milk 1 cup yogurt 1 slice cheese
38. Change of plate Protein- 5 ½ - 6 ½ ounces Go lean with protein 1 oz meat/ 1 slice turkey meat 1 egg ¼ cup cooked beans Oils- 6 teaspoons Choose healthier unsaturated oils 1 Tbsp. oil = 3 tsp. 2 Tbsp. peanut butter = 4 tsp. oil 2 Tbsp. Italian dressing = 2 tsp.