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Nutrition to Go: Eating for an Active Lifestyle

Learn about the American diet, fat, sugar, sodium, portion control, and making healthy choices on-the-go. Understand different types of fat, sugar sources, sodium impact, and tips for moderation. Discover portion control hints and the importance of balance and variety in a 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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