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Be Aware. READ LABELS. Be a label reader. Be a label reader. Know your snacks Snyders of Hanover pretzels : 20 pretzels The bag is 3 servings (eat it all and that is about 1/3 of your daily servings of carbs )

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be aware

Be Aware


be a label reader1
Be a label reader
  • Know your snacks
  • Snyders of Hanover pretzels: 20 pretzels The bag is 3 servings (eat it all and that is about 1/3 of your daily servings of carbs)
  • Post Grape Nuts: most people pour more than the ½ cup serving….. End up with more than the 200 calories.
check these labels
Check These Labels!!
  • Tribe Hummus snackers: most think they are “healthy” but if you eat the whole serving it is an extra 50 calories on top of whatever you dip into it.
  • Sunkist premium oranges: (2 servings per container) the innocent looking wedges are soaked in pear juice concentrate adding a lot of extra sugar.
more snacks
More snacks..
  • Seneca Crispy Apple Chips: You would not eat four apples..but that is the equivalent of what is in this bag. …adding about 8 teaspoons of sugar to your diet.
  • Uncle Wally’s Fat Free Gourmet Corn Muffin…sounds healthy but a serving is HALF A MUFFIN..who eats half? You should the whole is over 250 calories!
fast food did you knows
Fast Food Did You Knows
  • Veggie Burger packs over 400 calories
  • Pizza Hut: If you order pizza with half the sauce and cheese you can save yourself 400 calories per personal pan
  • Starbucks: order the short size can save you 140-350 calories per drink

order you sandwich as a salad you can save up to 520 calories (depending on the type)

  • Wendy’s: Ask for a “veggie” burger to or for a junior size to save
label fables
Label Fables
  • Most of us overlook liquids.
  • Green Tea w Ginseng---good for you but check your iced tea can.
  • Some 23 oz. cans pack 12 teaspoons of sugar!!!!!!
don t forget the drinks

Calories Per 16-20 oz. Bottle


  • Honest Organic Green Tea---74
  • Snapple Asian Pear Green Tea—120
  • Arizona Green Tea with Ginseng--175
  • Honest Organic Green Tea---20g
  • Snapple Asian Pear Green Tea—32g
  • Arizona Green Tea with Ginseng—42.5g
drinks cont
Drinks cont.



  • Honest Organic Green Tea---215 MG
  • Snapple Asian Pear Green Tea—46
  • Arizona Green Tea with Ginseng--39
  • Honest Organic Green Tea---71
  • Snapple Asian Pear Green Tea—25
  • Arizona Green Tea with Ginseng--5
  • Be aware of oils used to cook.
  • Olive is the healthiest
  • Palm oil contains trans fat, many restaurants use palm oil or safron
who eats breakfast
Who Eats Breakfast?
  • More than half of teens skip breakfast!
why not
Why Not?
  • Lack of Time
  • Do not want to get up earlier
  • Benefits are:
    • More energy throughout the day
    • Easier time concentrating in class
    • Greater ability to get to and through exercise each day
    • Lowers cholesterol and blood pressure
morning table
Morning Table
  • Ideal Meal:
    • Cereal with four or more grains
    • More than 1 gram protein
    • 5 or more grams of fiber
    • Less than 12 grams of sugar
morning table cont
Morning Table cont
  • Two slices of whole wheat toast
  • 2 tbls of peanut butter
  • One banana
  • 1 cup of 1% choc. milk
morning table cont1
Morning Table cont.
  • One cup greek yogurt with 3 tbls of almonds
  • Half cup of berries
  • ¼ cup of granola

Non-fat cottage cheese, sprinkle grain cereal, blueberries and sliced almonds

  • Cooked oatmeal topped with spoonful of jam and chopped cashews.

Two egg omelet with one ounce of cheese (low Fat) and one ounce of chopped ham wrapped in a whole wheat tortilla

  • One cup grapefruit juice

Pack breakfast the night before

  • Make 5 meals on the weekend
  • Try blend & go ( takes 60 seconds to blend berries a banana, ice and orange juice)
  • Pack to go snacks such as granola or sports bar for later
i m not hungry
I’m not hungry
  • Studies prove if you eat regularly your body will want to eat at that time.
  • “Train you body”