1. READ LABELS

3.  Know your snacks  Snyders of Hanover pretzels : 20 pretzels The bag is 3 servings (eat it all and that is about 1/3 of your daily servings of carbs)  Post Grape Nuts : most people pour more than the ½ cup serving….. End up with more than the 200 calories.

4.  Tribe Hummus snackers : most think they are “healthy” but if you eat the whole serving it is an extra 50 calories on top of whatever you dip into it.  Sunkist premium oranges : (2 servings per container) the innocent looking wedges are soaked in pear juice concentrate adding a lot of extra sugar.

5.  Seneca Crispy Apple Chips : You would not eat four apples..but that is the equivalent of what is in this bag. …adding about 8 teaspoons of sugar to your diet.  Uncle Wally’s Fat Free Gourmet Corn Muffin…sounds healthy but a serving is HALF A MUFFIN..who eats half? You should the whole is over 250 calories!

6.  Veggie Burger packs over 400 calories  Pizza Hut: If you order pizza with half the sauce and cheese you can save yourself 400 calories per personal pan  Starbucks: order the short size can save you 140-350 calories per drink 

7.  order you sandwich as a salad you can save up to 520 calories (depending on the type)  Wendy’s: Ask for a “veggie” burger to or for a junior size to save

8.  Most of us overlook liquids.  Green Tea w Ginseng---good for you but check your iced tea can.  Some 23 oz. cans pack 12 teaspoons of sugar!!!!!!

9. CALORIES PER 16-20 OZ. BOTTLE SUGARS PER BOTTLE  Honest Organic Green Tea---74  Snapple Asian Pear Green Tea—120  Arizona Green Tea with Ginseng--175  Honest Organic Green Tea---20g  Snapple Asian Pear Green Tea—32g  Arizona Green Tea with Ginseng—42.5g

10. ANTIOXIDANTS EGCG—THE MOST POTENT ANTIOXIDANT  Honest Organic Green Tea---215 MG  Snapple Asian Pear Green Tea—46  Arizona Green Tea with Ginseng--39  Honest Organic Green Tea---71  Snapple Asian Pear Green Tea—25  Arizona Green Tea with Ginseng--5

11.  Be aware of oils used to cook.  Olive is the healthiest  Palm oil contains trans fat, many restaurants use palm oil or safron

13.  More than half of teens skip breakfast!

14.  Lack of Time  Do not want to get up earlier

15.  Benefits are:  More energy throughout the day  Easier time concentrating in class  Greater ability to get to and through exercise each day  Lowers cholesterol and blood pressure

16.  Ideal Meal:  Cereal with four or more grains  More than 1 gram protein  5 or more grams of fiber  Less than 12 grams of sugar

17.  Two slices of whole wheat toast  2 tbls of peanut butter  One banana  1 cup of 1% choc. milk

18.  One cup greek yogurt with 3 tbls of almonds  Half cup of berries  ¼ cup of granola

19.  Non-fat cottage cheese, sprinkle grain cereal, blueberries and sliced almonds  Cooked oatmeal topped with spoonful of jam and chopped cashews.

20.  Two egg omelet with one ounce of cheese (low Fat) and one ounce of chopped ham wrapped in a whole wheat tortilla  One cup grapefruit juice

21.  Pack breakfast the night before  Make 5 meals on the weekend  Try blend & go ( takes 60 seconds to blend berries a banana, ice and orange juice)  Pack to go snacks such as granola or sports bar for later

22.  Studies prove if you eat regularly your body will want to eat at that time.  “Train you body”