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Stephanie Bailey 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

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stephanie bailey nutrition educator graduate assistant
Stephanie Bailey

Nutrition Educator

Graduate Assistant

I have learned the basics…Now What?

slide2

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

objectives

Review the importance of food groups

  • Understand how to “decode” a food label
  • Recognize proper portion sizes
  • Learn how to properly plan meals
Objectives
slide4

The Food Pyramid

What is wrong with this picture???

change of plate1

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 plate
change of plate2

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
Change of plate
change of plate3

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.
Change of plate
what does it mean

“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

What does it mean?
portion control quiz4

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 control quiz
slide20

Portion

sizes

portion size tips

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!
Portion size tips
meal planning

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
Meal planning
meal planning where do i begin

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
Meal Planning—Where do I begin
breakfast

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
Breakfast
lunch

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
Lunch
lunch1

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
Lunch
dinner

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
dinner
snacks to put it in perspective

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)

SnacksTo put it in perspective….
healthy snacking for a sweet tooth

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
Healthy Snacking—For a sweet tooth
healthy snacking crunchy

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
Healthy snacking--Crunchy
healthy snacking cruncy

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
Healthy snacking--Cruncy
healthy snacking

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
Healthy snacking
slide34

Questions???

Next week: Healthy Eating on Campus & Dining Out