1. Nutrition Basics: Turbo Review 3500 calories = 1 pound of body weight To maintain your healthy weight… Balance how much you eat with how much you move!

2. Trans Fats. Example: Stick margarine – liquid plant oil chemically changed to be more like solid butter Unsaturated fatty acids, the building blocks of fat that are chemically changed, “hydrogenated’, to become more like saturated fatty acids.

3. Hydrogenation. The process that changes the chemical structure of vegetable oils (unsaturated fats) into a saturated fat. Why use hydrogenated fats (TRANS FAT)? Increases freshness Gives a firmer texture Increases smoking point of fat, making it more shelf stable

4. Trans Fats Are they Healthy?. NO! Hydrogenation changes the shape of the fatty acids & creates unusual fat products not made by the body. Negative effects on the body’s health include: Increased risk of heart & artery disease Increased risk of diabetes Raises LDL (bad cholesterol) Lowers HDL (good cholesterol)

5. Trans Fats What foods have them?. Fast food Commercially baked goods Commercially prepared foods & snacks How do you avoid TRANS FAT? Choose fresh fruit & veggies over processed (packaged) foods

6. Trans Fats Read labels carefully?. These are all the ways labels may list Trans Fat: Hydrogenated oils Partially hydrogenated oils Trans fatty acids Trans fat

7. Cholesterol A waxy substance that circulates in the blood. Associated with heart attacks and strokes Most people should reduce intake of cholesterol Is important to body, it is part of cell walls Protects nerve fibers Helps body produce some hormones

8. Lipoproteins A mixture of fat and proteins. Moves cholesterol through bloodstream. HDL: High-Density Lipoproteins GOOD! Removes cholesterol from the walls of the arteries. LDL: Low-Density Lipoproteins BAD! Carry cholesterol to the bloodstream

9. Weight Management 3500 calories = 1 pound of body weight Watch portion sizes Choose foods that are steamed or baked instead of fried. Eat slowly, chew your food well! It takes about 20 minutes for your brain to get the signal that your stomach is feeling full.

10. Weight Management 3500 calories = 1 pound of body weight To lose weight: Do it gradually, no more than ½ -1 pound a week. Eat smaller servings Eat at regular times each day Drink plenty of water Move more!

11. Weight Management 3500 calories = 1 pound of body weight To gain weight: Eat larger servings of nutritious foods Drink more milk and juice

12. Nutrition Basics What is a "Healthy Diet"? Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products. Includes lean meats, poultry, fish, beans, eggs, and nuts. Is low in saturated fats, trans fats (partially hydrogenated), cholesterol, salt (sodium), and added sugars.

13. Health Consequences? Healthy Aorta Clogged Aorta Your diet is a key factor in keeping your arteries healthy!

14. Health Consequences? Diseases linked to food choices include: heart disease high blood pressure stroke diabetes some kinds of cancer

15. Portion Size

16. Reading Labels

17. Which one would you choose? Which one has the better commercial?

18. Look at the nutrition facts: Which one would you choose? Why? OIKOS Plain Greek Yogurt

19. Look closely at the nutrition facts OIKOS Plain Greek Yogurt

20. Look closely at the nutrition facts Fage Plain Greek Yogurt

21. How do they measure up? BrandOikosFage Serving Size150 g170 g Calories80100 Total Fat00 Saturated Fat00 Trans Fat00 Cholesterol10 mg0 mg Sugars6 g7g Protein15 g18 g

22. Which one would you choose? Why? BrandOikosFage Serving Size150 g170 g Calories80100 Total Fat00 Saturated Fat00 Trans Fat00 Cholesterol10 mg0 mg Sugars6 g7g Protein15 g18 g

24. What do you think? Write down your guess. Which one has the most sugar? The least sugar?

25. Most sugar = 32 teaspoons!

26. Tied for second most sugar = 10 teaspoons! LOW FAT does not mean sugar free

27. Third most sugar = 9 teaspoons! Simple Solution: Brew your own tea and don’t add any sugar!

28. 4 th place (most sugar) = 8 teaspoons!

29. Least sugar = 5 teaspoons!

30. 32 tsp10 tsp9 tsp8 tsp 5tsp How much sugar are you consuming in a day? It adds up quick!

33. Write down the big ideas Hint: just the words in red & yellow

36. That’s over 20 teaspoons of sugar !

37. Study this label. Is this Healthy?

38. How Healthy is this? What should you be looking for on this label?

40. Does size automatically = good health?

41. Who dies first? NOT FAT & FIT FAT & FIT FAT & NOT FIT NOT FAT & NOT FIT

42. Did you guess right? 4.) NOT FAT & FIT 3.) FAT & FIT 1.) FAT & NOT FIT 2.) NOT FAT & NOT FIT Think about it: Which one was Ms. Schulz before? How about now?

43. http://www.sugarstacks.com/

51. Supplements Often unregulated and thus can be very dangerous! Can interact with prescription drugs Can harm your health! Always ask your doctor first!

52. Reading Labels 1.) What’s the main ingredient? How do you know? 2.) Serving size? Calories per serving? 3.) Any secret sugars? Ose words? 4.) Any Trans Fat? 5.) Is it healthy? Why or why not?