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Nutrition to Go: Eating for an Active Lifestyle

Nutrition to Go: Eating for an Active Lifestyle. L&T Health and Fitness. Nutrition To Go Overview. Typical American Diet Fat and Types of Fat Sugar Sodium Portion Control The Food Guide Pyramid Making Choices While on the Go. Typical American Diet.

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Nutrition to Go: Eating for an Active Lifestyle

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  1. Nutrition to Go:Eating for an Active Lifestyle L&T Health and Fitness

  2. Nutrition To GoOverview • Typical American Diet • Fat and Types of Fat • Sugar • Sodium • Portion Control • The Food Guide Pyramid • Making Choices While on the Go

  3. Typical American Diet • More meals being consumed away from home • Typical excessive in the following • Calories • Fat( Saturated) • Refined carbohydrates • Sodium

  4. FAT • The word “ FAT” is associated with a number of negatives • Lipids • Twice the # of calories: • Fat = 9 calories/gram • Protein/Carbs = 4 calories /gram

  5. Types of Fat • Saturated • Unsaturated • Polyunsaturated • Corn, sunflower, and safflower oils • Mono-saturated • Canola and olive oils

  6. Sugar • Sugar is a simple carbohydrate • Sources: maple syrup, corn syrup, honey and molasses • Consume only 5-10% of total energy intake • Problems with excess consumption

  7. Baked Potato vs. Gum Drop • Baked Potato • 100 calories • Glucose • ½ RDA VIT C • Protein • Minerals • Fiber • Gum Drop • 100 Calories • sucrose

  8. Sodium • An essential mineral • Sources: table salt and salt added to prepared foods • Recommended intake < 2,400 milligrams per day • Impact of over consumption: • Can increase blood pressure • Sensitivity increases with age

  9. Moderation • Avoid too much fat, saturated fat, cholesterol, sugar, and sodium • Cutting down vs. cutting out

  10. Helpful Hints on Portion Control • Raw vegetables • Cooked vegetables • Pasta • Meat • Grilled Fish • Snacks ( pretzels, chips) • 2 TBS butter, peanut butter • Chopped Fruit • Apple • Potato • Bagel • Pancake • Steamed Rice • Cheese • Size of Fat • Palm of hand • One scoop of ice cream • Deck of cards • Checkbook • Handful • Thumb ( joint to tip) • Tennis ball • Baseball • Computer Mouse • Hockey Puck • Compact Disc • Cupcake wrapper • 1 pair of dice

  11. Balance • Eat a variety of foods • Get essential nutrients and calories • Maintain desirable weight ( the energy balance equation)

  12. Variety • No one food supplies all the vitamins and minerals you need for good health • Choose a variety of foods from major food groups: • Breads, cereals, other grain products • Fruits • Vegetables • Meat, poultry, fish • Milk, cheese, yogurt

  13. The Food Guide Pyramid www.mypyramid .gov

  14. Making Choices When Eating the Go • Full Service Restaurants • Chinese restaurants • Italian restaurants • French restaurants • Steak house • Cafeterias • Fast Food • Convenience Stores • Quick meals at home

  15. Tips For Dining Out • Prepare in advance – plan what to eat beforehand • Feel free to make “ healthy” special requests when needed • Ask about unfamiliar menus • “On the side”, please” • Have extra chips or bread removed • Avoid “ deep fried”, “buttery”, “ cheesy” or “ crispy” choices • You DON’T have to clean your plate

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