2OH NUTS!! How many calories in 1c of cashew pieces? 1 c Cashews = 786 caloriesHow long would you have to walk to burn that off?Need to walk 7.5 miles or approximately2 hours
3Match Food to Calories/Carbs 1 c Light ice cream1 c Ben & Jerry’s vanilla ice cream1 Small apple1 Costco blueberry muffin610 calories, 71 g carbs250 calories, 39 g carbs480 calories, 42 g carbs60 calories, 15 g carbs
4ANSWER 1 cup Light ice cream = 250 (~2 small scoops) 1 cup of Regular ice cream = 480Small apple = 60Costco blueberry muffin = 610
5MATCHING: Match the food to the grams of carbs Large banana2 cups Cooked oatmeal2 Hard boiled eggs1c Skim milkSnickers candy bar1 cup White riceCARBS12 grams35 grams31 grams45 grams1 gram55 grams
7What are the 3 most important things on a food label if you are trying to control blood sugar? Serving SizeCaloriesFatCholesterolSodiumTotal CarbohydratesSugarFiber
8ANSWER Serving Size, Total Carbs, Fiber Serving Size – a MUST, you need to know how much food/drink the label applies toCalories help with weight lossFat/Cholesterol help with heart healthSodium helps with blood pressureSugar is not always indicative of how the food will affect blood sugar, must look at total carbsFiber does not have a big impact on blood sugar and the higher the fiber, typically the healthier the food is for you.
9Remember, carbs are just part of the picture…. CALORIES(Energy)CarbohydratesEnergy = 4Energy = 9FatProteinWhich nutrient provides us with the most “energy”?Trick question: What do we have to limit to lose weight?
10ANSWERCarbs are not the devil! We limit our carbohydrates at each meal to help control overall portions and keep blood sugar in check. BUT, if you eat too much fat and protein, they contribute to the overall energy going into your body and can cause weight gain. As you gain weight, blood sugars tend to increase as well. It is all connected!Fat provides us with the most energy.We have to limit calories in order to lose weight, not just CARBS OR FAT OR PROTEIN
11DID YOU KNOW….90% of the salt in our diet is already in our food…only 10% of the salt we eat comes from the shaker.Take a closer look at the “Sodium” on your food label. Aim for 2,000mg of sodium or less each day.Some people may need even less Make sure you read the Serving Size…many soup cans have 2 or 2.5 servings per container.