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
Review the importance of food groups Understand how to “decode” a food label Recognize proper portion sizes Learn how to properly plan meals
The Food Pyramid
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
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
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.
“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
How many servings of fruit is a large banana? a. 1 b. 2 c. 3
Using the water, pour what would be 1 serving or 1 cup of milk.
Pour a serving of cereal.
Scoop out the proper portion of peanut butter.
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
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!
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
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
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
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
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
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
Use non-fat plain yogurt or applesauce in place of oil Use brown rice instead of white & whole grain pasta
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)
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
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
Make your own trail mix Whole Wheat Chex or Cheerios Pretzels Popcorn Dried fruit Nut pieces Using slices of nuts with help reduce calories Nuts are healthy but energy-dense
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
Questions??? Next week: Healthy Eating on Campus & Dining Out