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Nutrition 101

Nutrition 101. Do you know how to measure your meal?. Have portion sizes changed over the years?. 3-inch diameter 140 calories. ??? calories. How many calories do you think are in today's bagel? 350    250    150 . Today's 6-inch bagel has 350 calories.

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Nutrition 101

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  1. Nutrition 101

  2. Do you know how to measure your meal?

  3. Have portion sizes changed over the years?

  4. 3-inch diameter140 calories ??? calories How many calories do you think are in today's bagel? 350    250    150

  5. Today's 6-inch bagel has 350 calories. This is 210 more calories than a 3-inch bagel 20 years ago.

  6. Now guess how long you will have to rake leaves in order to burn those extra calories? 1 hour and 30 minutes 50 minutes 2 hours

  7. The correct answer is 50 minutes. If you rake leaves for 50 minutes you will burn approximately 210 calories.

  8. ??? calories 333 calories A cheeseburger 20 years ago had 333 calories. How many calories do you think are in today's cheeseburger? 590    620    700

  9. Today's fast food cheeseburger has 590 calories. This is 257 more calories than a portion 20 years ago.

  10. Now guess how long you will have to lift weights in order to burn those extra calories? 1 hour 1 hour 30 minutes 30 minutes

  11. The correct answer is 1 hour and 30 minutes. If you lift weights for 1 hour and 30 minutes, you will burn approximately 257 calories.

  12. 1 cup spaghetti with sauce and 3 small meatballs500 calories ??? calories A portion of spaghetti and meatballs 20 years ago had 500 calories. How many calories do you think are in today's portion of spaghetti and meatballs? 1,025    600    800

  13. Today's portion of spaghetti and meatballs has 1,025 calories. This includes 2 cups of pasta with sauce and 3 large meatballs. This is 525 more calories than a portion 20 years ago.

  14. Now guess how long you will need to clean house in order to burn those extra calories? 1 hour and 25 minutes 2 hours and 35 minutes 2 hours

  15. If you houseclean for 2 hours and 35 minutes you will burn approximately 525 calories.

  16. 6.5 ounces 85 calories ??? calories A 6.5-ounce portion of soda had 85 calories. How many calories do you think are in today's portion? 250    300    200

  17. A 20-ounce soda has 250 calories. This is 165 more calories than a portion 20 years ago.

  18. Now guess how long you will have to work in a garden in order to burn those extra calories? 1 hour 30 minutes 35 minutes 50 minutes

  19. The correct answer is 35 minutes. If you work in the garden for 35 minutes, you will burn approximately 165 calories.

  20. 320 calories ??? calories A turkey sandwich 20 years ago had 320 calories. How many calories do you think are in today's portion? 820    510    630

  21. Today's 10-inch turkey sandwich has 820 calories. This is 500 calories more than a portion 20 years ago.

  22. Now guess how long you will have to ride a bike in order to burn those extra calories? 45 minutes 1 hour and 25 minutes 2 hours 15 minutes

  23. The correct answer is 1 hour and 25 minutes. If you ride a bike for 1 hour and 25 minutes, you will burn approximately 500 calories.

  24. 2.4 ounces 210 calories ??? calories 2.4 ounces of French fries of 20 years ago had 210 calories. How many calories do you think are in today's portion? 610    590    650

  25. Today's 6.9-ounce portion of French fries has 610 calories. This is 400 more calories than a 2.4 oz portion 20 years ago.

  26. Now guess how long you will have to walk leisurely in order to burn those extra calories? 3 hours 1 hour 10 minutes 2 hours 20 minutes

  27. The correct answer is 1 hours and 10 minutes. If you walk leisurely for 1 hour and 10 minutes, you will burn approximately 400 calories.

  28. Are sodas bad for you?

  29. No. In moderationsoft drinks can be included in an overall well balanced diet.

  30. However……. • Carbonated soft drinks can add unwanted SUGAR,CALORIES, AND CAFFEINE to your diet. They often replace healthier alternative beverages choices that provide needed nutrients. • Because the major ingredients in sodas are carbonated water and syrup, they are, for the most part, nutritionally empty foods.

  31. Teenage boys have virtually tripled their soda consumption in the last 20 years

  32. Milk consumption has dropped 40% in the last 20 years

  33. Carbonated drinks like sodas are the # 1 source of refined sugar in our diets.

  34. Water

  35. Fast Facts on Water • Next to Oxygen, water is your body’s most important nutrient. • Water ranks as the single most abundant substance in the human body. • Up to 60% of your body is water. Your brain is 75% water blood is 82% and lungs are nearly 90% water.

  36. Fast Facts on Water • Water plays a vital role in regulating your body temperature at a perfect 98.6 degrees, delivering nutrients and oxygen to cells, removing waste, cushioning joints and protecting organs and tissues.

  37. Fast Facts on Water • Although a person can live without food for several days, a person can live without water for just a few days. • At normal activity levels, you lose 2-3 cups of water in perspiration. But during and hour of vigorous exercise, you sweat out approximately a quart of water.

  38. Fast Facts on Milk • Calcium is one of the nutrients most likely to be lacking in the American diet. • The calcium found in milk helps build and maintain strong bones and teeth. • This mineral also plays an important role in nerve function, muscle contraction and blood clotting.

  39. Fast Facts on Milk • The vitamin D found in milk helps promote the absorption of calcium and enhances bone mineralization. • Milk is one of the few dietary sources of vitamin D. Each 8-ounce serving of milk provides about 25% of the Daily Value.

  40. Fast Facts on Milk • Nearly 9 out of 10 teenage girls fail to get enough calcium in their diets and almost 7 out of 10 teenage boys don't meet daily calcium recommendations. • Teenagers need 1,300 mg of calcium per day, or the equivalent of at least four 8-ounce glasses of milk.

  41. Fast Facts on Milk • Lowfat and fat free milk have the same nutrients as whole milk with little or no fat. • The American Heart Association endorses fat free and lowfat milk to reduce fat in your diet, but still get nutrients you need every day.

  42. Fast Facts on Milk • Drinking milk now helps prevent osteoporosis when you get older. Milk helps build strong bones because it's rich in calcium and vitamin D, which can double the amount of calcium absorbed by your body.

  43. Breakfast What is the most important meal of the day?

  44. Why should you eat breakfast? Teens who eat breakfast do better in school, are more likely to participate in physical activities, and tend to eat healthier overall.

  45. Breakfast Ideas • eggs • French toast, waffles, or pancakes (try wheat or whole-grain varieties) • cold cereal and milk • hot cereal, such as oatmeal or cream of wheat (try some dried fruit or nuts on top) • whole-grain toast, bagel, or English muffin with cheese • yogurt with fruit or nuts • fruit smoothie, such as a strawberry smoothie

  46. Why should you eat breakfast? Teens who don't eat breakfast are less able to learn at school, get less iron (an important nutrient) in their diets, and are more likely to have a higher body mass index (BMI), which is a sign they may be overweight.

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