I have learned the basics… Now What? - PowerPoint PPT Presentation

Nutrition Educator

Graduate Assistant

I have learned the basics…Now What?

Eat This…

SunChips – 1 oz.

140 Calories

6 g Fat

170 mg Sodium

3 g Fiber

Cheetos – 1 oz.

160 Calories

10 g Fat

290 mg Sodium

0 g Fiber

…Not That

Review the importance of food groups

• Understand how to “decode” a food label
• Recognize proper portion sizes
• Learn how to properly plan meals

The Food Pyramid

What is wrong with this picture???

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

Fruit- 2 servings

• Focus on fruit
• ½ cup strawberries
• 1 small banana
• ¼ cup dried fruit
• Dairy- 3 servings
• Get your calcium-rich foods
• 1 cup milk
• 1 cup yogurt
• 1 slice cheese

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.

The Food

Label

“No Trans Fat”

• Can have up to .4999 g / serving
• “Reduced Fat / Calories”
• 25% less / serving
• Low Fat
• < 2 g fat / serving

Moral = Watch serving size

How many servings of fruit is a large banana?

a. 1

b. 2

c. 3

Using the water, pour what would be

1 serving or 1 cup of milk.

Pour a serving of cereal.

Scoop out the proper portion of

peanut butter.

Which of the following is a good example of the proper portion of protein?

A. cd

B. deck of cards

C. palm of your hand

D. a & c

E. b & c

Portion

sizes

When dining in:

• Use a smaller plate
• Do NOT eat from the container or bag!
• Use the measuring cups
• When dining out:
• Place half in a to-go container before eating
• Share with someone
• Order a kids size
• Leftovers = food for later!

Key word = planning!

• With a little time and effort you can save calories and be healthier…it will pay off in the long run!
• It can be done on a budget!
• Helps you stay on track

Let’s start with breakfast

• Most important meal of the day!
• Choose whole grains, a protein, fruit
• Protein can be eggs, peanut butter, dairy
• In a rush—plan ahead and pack something the night before
• Ie. Granola bar; apple; smoothie

Oatmeal-add berries, bananas, apples, dried fruit, almond slices

• Fruit smoothie—blend together skim milk or plain yogurt with frozen fruit
• Whole wheat toast or English muffin with peanut butter
• Cottage cheese with fresh fruit
• Cereal- add fresh or dried fruit

Be prepared

• If dining out: think about what you are ordering before you arrive
• Look up nutritional information online
• On-the-go:pack something
• Pack your lunch the night before
• Take leftovers
• Pack a salad or sandwich

Ideas

• Salad
• Spinach/lettuce, chopped veggies, fruit, beans or meat
• Dressing– choose vingarettes
• Crackers/ toast
• Sandwich
• Pack veggies, fruit, soup, or yogurt as a side item alternative to chips

Choose lean proteins

• Bake, boil, grill
• Load up on veggies
• Remember half your plate is supposed to be fruits/veggies
• Choose a starch
• Whole grains
• Starchy vegetables-potatoes, corn
• Use a crock-pot
• Good for meats & stews
• Cooks all day and is ready when you get home

Use non-fat plain yogurt or applesauce in place of oil

• Use brown rice instead of white & whole grain pasta

Carrots

To burn off 1 baby carrot you must walk 20 feet

M & M’s

To burn off 1 M & M, you must run the length of a football field (100 yards)

Frozen bananas dipped in dark chocolate

• Apple or banana with peanut butter
• Fruit and yogurt
• Try Greek yogurt for extra protein
• “Baked” apples
• Place slices of apple in microwave for 1 minute
• Drizzle 1 Tablespoon honey and sprinkle with cinnamon

Whole grain crackers or tortilla chips with salsa or cheese

• 35 calorie cheese wedge
• Granola or energy bar
• Pay attention to food label—calories, sugar content, fiber
• Mini Pizzas
• Toast ½ English muffin or pita and add tomato sauce and cheese
• Veggies and hummus

Make your own trail mix

• Whole Wheat Chexor Cheerios
• Pretzels
• Popcorn
• Dried fruit
• Nut pieces
• Using slices of nuts with help reduce calories
• Nuts are healthy but energy-dense

Late night munchies

• Are you truly hungry or just bored?
• It takes the brain 20 minutes to realize you are full
• Distract yourself: go for a walk, stop procrastinating-get work done; call a friend
• Sip on tea
• Choose a healthy snack and watch portion size
• Measure it out
• Do not eat straight from the package or container

Questions???

Next week: Healthy Eating on Campus & Dining Out