Eat This…Not That!

1. Eat This…Not That! EAT THIS….NOT THAT!

2. 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

3. 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

4. Eat This… Whopper Jr. 340 calories 19 g Fat …Not That Bourbon Whopper 910 calories 57 g Fat

5. Nutrition 101: The Basics Stephanie Bailey Nutrition Educator Graduate Assistant Student Health Services

6. 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

7. 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?

8. Risks of Overweight and Obesity • Hypertension • High cholesterol • Type 2 diabetes • Heart disease • Stroke • Gallbladder disease • Osteoarthritis • Sleep apnea • Cancer

9. 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?

10. What is nutrition • It is providing the proper nourishment of nutrients to your body allowing for proper growth and development.

11. What is the point? • Give you energy & nutrients • Satisfy hunger NOT… • Satisfy stress, depression, or boredom

12. Food is Your Fuel…What are You Running On?

13. What is in our “gasoline”?

14. 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

16. Carbohydrates • 50-60% of calories • Purpose: • Provide the body with energy • Preferred energy source • Types: • Simple • Complex

17. Simple Carbohydrates • Easily broken down • Provides quick energy • Excess converted to fat for storage

18. Complex Carbohydrates • Broken down more slowly • More fiber • Broken down slowly = fuller longer = longer satiated • Majority of carbohydrates in the diet should be complex

19. Complex Carbohydrates • Examples: • 1 slice whole-grain bread • 1 cup whole grain cereal • ½ cup cooked pasta or rice

20. 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

21. 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

22. 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

23. Fat—I can actually eat fat? • 20-30% of calories • Purpose: • Essential for absorption of some vitamins • Protects body organs • Types • Saturated • Unsaturated

24. 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

25. Unsaturated fats • The “good” fat • Liquid at room temperature • Examples: • Olive and canola oil • Nuts/nut butters • Fish oils • Avocado

26. 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

27. 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

28. 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

29. 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

31. Beverages • Choose water as much as possible, but if you must… • Try adding lemon to water • Choose unsweetened tea or black coffee

32. So how many calories do I need?

33. 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

34. Keys to a Healthy Diet • Variety • Moderation • Balance

35. 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

36. Questions? Next Session: Food groups; Portion sizes; Meal planning; Reading food labels

37. Change of Plate?

38. 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

39. 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

40. 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.