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Eat This…Not That!. EAT THIS….NOT THAT!. 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. Eat This…. Medium Skinny Latte with Nonfat milk

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eat this not that

Eat This…Not That!

EAT THIS….NOT THAT!

slide2

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

slide3

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

slide4

Eat This…

Whopper Jr.

340 calories

19 g Fat

…Not That

Bourbon Whopper

910 calories

57 g Fat

nutrition 101 the basics

Nutrition 101: The Basics

Stephanie Bailey

Nutrition Educator Graduate Assistant

Student Health Services

objectives
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
why are you here
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?
risks of overweight and obesity
Risks of Overweight and Obesity
  • Hypertension
  • High cholesterol
  • Type 2 diabetes
  • Heart disease
  • Stroke
  • Gallbladder disease
  • Osteoarthritis
  • Sleep apnea
  • Cancer
what is nutrition
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?
what is nutrition10
What is nutrition
  • It is providing the proper nourishment of nutrients to your body allowing for proper growth and development.
what is the point
What is the point?
  • Give you energy & nutrients
  • Satisfy hunger

NOT…

  • Satisfy stress, depression, or boredom
what is in our food
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
carbohydrates
Carbohydrates
  • 50-60% of calories
  • Purpose:
    • Provide the body with energy
    • Preferred energy source
  • Types:
    • Simple
    • Complex
simple carbohydrates
Simple Carbohydrates
  • Easily broken down
  • Provides quick energy
  • Excess converted to fat for storage
complex carbohydrates
Complex Carbohydrates
  • Broken down more slowly
    • More fiber
      • Broken down slowly = fuller longer = longer satiated
  • Majority of carbohydrates in the diet should be complex
complex carbohydrates19
Complex Carbohydrates
  • Examples:
    • 1 slice whole-grain bread
    • 1 cup whole grain cereal
    • ½ cup cooked pasta or rice
carbohydrate tips
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
protein
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
protein tips
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
fat i can actually eat fat
Fat—I can actually eat fat?
  • 20-30% of calories
  • Purpose:
    • Essential for absorption of some vitamins
    • Protects body organs
  • Types
    • Saturated
    • Unsaturated
saturated fats
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
unsaturated fats
Unsaturated fats
  • The “good” fat
  • Liquid at room temperature
    • Examples:
      • Olive and canola oil
      • Nuts/nut butters
      • Fish oils
      • Avocado
fat tips
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
beverages
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
slide28

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

slide29

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

beverages31
Beverages
  • Choose water as much as possible, but if you must…
    • Try adding lemon to water
    • Choose unsweetened tea or black coffee
how many calories do i need
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
keys to a healthy diet
Keys to a Healthy Diet
  • Variety
  • Moderation
  • Balance
food journal
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
questions
Questions?

Next Session: Food groups; Portion sizes; Meal planning; Reading food labels

change of plate38
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
change of plate39
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
change of plate40
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.