1. Bellringer Name 2 changeable risk factors for heart disease or stroke. Prepare for quiz on vegetarian diets: 4 types and reason why people choose Risk Factors worksheet is to work on after the quiz!

2. Making better choices, one step at a time.

3. EAT THIS, NOT THAT A series of books by the editors of Men’s Health Magazine (restaurants, supermarket, kids) Meant to be a “least harm” method of progress Highlights the good, bad, and the ugly in our current food culture.

4. What are your priorities? Money Flavors Eating out Your health Your children’s health Organic Local, Sustainable Weight-loss

5. USDA Recommendations What is a "Healthy Diet"? The Dietary Guidelines describe a healthy diet as one that: Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products; Includes lean meats, poultry, fish, beans, eggs, and nuts; and Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.

6. For a healthy diet, the average American should consume no more than: 2,000-2,500 calories a day 271g carbohydrates per day 65g total fats per day, including saturated fats (no more than 17g) 2,300mg sodium a day (1 tsp) 32g added sugars per day (8 tsp) USDA Recommendations

7. Bad Fats Type of Bad FatFood Source Saturated FatAnimal products, eggs, dairy, lard, butter, coconut and palm oils Trans FatHydrogenated veggie oils, commercial baked goods (cookies, crackers, cakes) fried foods, shortening, margarine Dietary CholesterolAnimal products (meat, poultry, seafood, eggs, dairy, lard, butter) These fats increase the risk of heart disease and raise cholesterol and weight

8. Healthy Fats Type of Healthy FatFood Source Monounsaturated FatOlive oil, peanut oil, canola oil, avocado, nuts and seeds Polyunsaturated FatVeggie oils (safflower, corn, sunflower, soy), nuts and seeds Omega-3 Fatty AcidsFatty, coldwater fish (salmon, mackerel, herring), flaxseeds, walnuts Choose these instead to lower your risk of heart disease and cholesterol levels

9. Beware of Marketing

10. Baskin Robbins Health Bar Shake You’ll go wild with this blend of Heath and Jamoca® ice creams, layered with chopped Heath Bar pieces and caramel, topped with whipped cream and more Heath Bar pieces.

11. The Most Unhealthy Drink on Earth Calories: 1,420 Total Fat: 67g (103% daily value) Saturated Fat: 40g (200% daily value) Cholesterol: 180g (60% daily value) Sugar: 162g Additional preservatives, emulsifiers, and artificial colors and flavors

12. Outback Steakhouse Aussie Cheese Fries with Ranch Dressing Aussie Fries topped with melted Monterey Jack, Cheddar, bits of fresh chopped bacon and served with a spicy ranch dressing.

13. The Worst Food In America 2,900 Calories 182g fat 240g carbs

14. Worst Burger Carl’s Jr Double Six Dollar Burger 1,520 calories 111g fat (The Low Carb Burger has just 490 calories.) Cinnabon Classic Cinnamon Roll 813 calories 32g fat (5 trans fat) 117g carbs A Whopper has 150 fewer calories and 13g more protein! Worst Sweet Indulgence

15. Worst Coffee Starbucks Venti Strawberries & Crème Frappucino 750 calories 120g sugar (=more than 3 cans of soda) Quiznos Large Chicken Carbonara Sandwich 1,510 calories 82g fat 106g carbs 3,750mg sodium Worst Sandwich

16. Worst Fast Food Chicken Meal McDonalds Chicken Selects Premium Breast Strips with Ranch Sauce 830 calories 55g fat 48g carbs (Add fries and a soda=1,710 cal) 20 Piece Chicken McNuggets with BBQ Sauce It will save you 530 calories! Better Alternative

17. Worst Drink Jamba Juice Chocolate Moo’d Power Smoothie 900 calories 10g fat 183g carbs 166g sugar (= 2 pints Ben & Jerry’s Butter Pecan Ice Cream) Jamba Juice’s All Fruit Smoothies They have no added sugar. Always get the small 16oz size! Better Alternative

18. Worst Crunchy Snack Gardetto’s Special Request Roasted Garlic Rye Chips 160 calories 10g fat (2g sat. fat, 2.5g trans) 40mg sodium Fat equivalent=3 strips bacon Snyder’s Sourdough Nibblers (16 pieces) 120 Calories 0g fat 100mg sodium Better Alternative

19. Worst Cocktail Margarita 500 calories 32g carbs Pre-made margarita mix is almost all high-fructose corn syrup Also avoid Rum & Coke! Bloody Mary 140 Calories 8g carbs 150mg sodium Lots of Vitamin C and A Screwdrivers are pretty good too! Better Alternative

20. Worst Candy Twix 280 calories 27g sugar 14g fat (11g saturated) Fat equivalent=11 strips bacon 100 Grand 190 Calories 22g sugar 8g fat (5 saturated) Better Alternative

21. Worst “Healthy” Snack Pop Tarts Whole Grain Brown Sugar Cinnamon (2 pastries) 400 calories 14g fat (4g saturated) 28g sugar It may have whole grains, but it has as much sugar as a Snickers Sun-Maid Raisin English Muffins with Cinnamon (1 muffin) 170 calories 0.5g fat (1g saturated) 13g sugar 2g fiber Better Alternative

22. Worst Cereal Quaker 100% Natural Granola, Oats, Honey & Raisins 420 calories 12g fat (7g saturated) 30g sugar More sugar than Cocoa Pebbles! Calorie equivalent= 8 chicken wings! Kashi Go Lean 140 calories 1g fat (0 saturated) 10g fiber 6g sugar 13g protein Better Alternative

23. You Guess! One Hostess Cupcake or One Hostess Suzy Q’s

24. You Guess! 10 Original Triscuits or 10 Nabisco Wheat Thins Reduced Fat

25. You Guess! 1 Slice Red Baron Classic Crust Supreme or 2 slices Wolfgang Puck Four Cheese Tomato & Pesto

26. EAT THIS, NOT THAT Rules to Live By EAT WHOLE FOODS! An apple is better for you than 100% apple juice (more fiber)! If you’re going to eat Mac & Cheese, get something that uses real cheese or (better yet) make it yourself! Eat whole grains like whole wheat, quinoa, oats, buckwheat, corn, and rice.

27. EAT THIS, NOT THAT Rules to Live By STAY AWAY FROM PROCESSED! Most fast food is highly processed! If you can’t identify all the ingredients on the label, it’s probably processed. In the supermarket, try to get most of your foods on the perimeter. That’s usually where the dairy, meats, and produce are located.

28. EAT THIS, NOT THAT Rules to Live By BE AWARE OF YOUR BODY! Counting calories and fat grams isn’t for everyone, but you should know what you’re putting in your body and keep track of it daily. Pay attention to your body’s reaction to foods. Does it give you energy and make you crash? Does it make you feel bloated and sluggish? Maybe it’s what you ate today!

29. Thanks for Coming Everyone! Make Healthier Choices Whenever You Can!