Breakfast – the most important meal of the day! Planning a healthy lunch Dinner basics Healthy Snacks Re-Think your Drink Eating out Overall strategies for healthy eating GAME PLAN

Benefits of Breakfast Scores higher on tests Have more energy for sports Work faster More cooperative Less likely to be tardy to school Less likely to go to the nurses office Better concentration More creative Less likely to be absent Makes fewer errors Prevents colds and flu The word breakfast means “break the fast”… your body has been fasting for several hours during the night and is running out of energy. EAT breakfast to give you energy for the day.

Reasons people skip breakfast Not hungry in the morning Don’t have time Want to lose weight Don’t like breakfast Would rather watch TV Don’t feel like making something overslept

How to plan a healthful breakfast… Include Fruit and Veggies Include Protein Include Complex Carbohydrates Consider your limitations/likes/dislikes Think simple and quick

-Balance -Include foods from all food groups LUNCH

Not more than 1/3 of your daily caloric intake Don’t eat too late! – Consider your bedtime Balance! Quality vs. Quantity DINER

SNACKS Choose snacks low in sugar, fats and salt. Yogurt, granola, veggies, cheese, popcorn, fruit…

Think of a stop light WHOA… candy bars, potato chips Slow… chocolate milk, pudding GO! Low fat, fruits, veggies, low sugar, pretzels..

THINK YOUR DRINK Empty calories in sodas often replace the healthier beverages such as milk, water and juice % of your body is water… every one of our body functions depend on water… you can only live a few days without it.

Is in easy way to enjoy fruit… Vitamin C: heals cuts and bruises, fights infection, contributes to healthy eyes and skin One serving of ¾ cup is enough… it has many calories from fruit sugar. Look for 100% fruit juice rather than fruit drinks or punches

Dairy Drinks Calcium, protein, Vitamin A and D, magnesium and potassium. Mypyramid recommends 3 servings of milk, cheese or yogurt. Combined with exercise, will create healthy bones.

Soda… Empty calories in sodas often replace the healthier beverages such as milk, water and juice. Sodas are mostly water, sugar, or sugar substitute and a little flavoring. How many teaspoons of sugar do you think are in a can of soda?

How many teaspoons are in this soda? (1.54) rI rI

Eating out and fast food eating… Chicken Choices: Order grilled chicken Limit fried or breaded Choose white meat over darker meat Skip fried Remove skin Order w/o mayo or special sauces

Eating out and fast food eating… Burger Bests: Order small or junior burger (smaller the burger… lower fat, calories, and sodium) Choose whole wheat or bun Order w/o mayo or special sauces Skip the bacon

Eating out and fast food eating… Pizza picks Try w/o cheese Limit pepperoni, sausage, bacon Order veggies Add pineapple Skip extra cheese and stuffed crust because they add extra fat!

Eating out and fast food eating… Salad Smarts Load up on veggies Choose fat-free or low-fat dressing Choose dark green lettuce Add beans or chicken as a protein source Watch MAYO in dressing, eggs, oils and cheese…. Can load up the fat content!

Eating out and fast food eating… Side dish selections: Eat a salad w/ a low-fat or fat-free dressing Choose a plain baked potato instead of french fries Have a side of steamed veggies Choose vegetable soup Limit fried sides, don’t add extra salt.

Eating out and fast food eating… Dessert and Drink Decisions: Limit soda pops Choose a fat-free or low-fat yogurt shake and sundaes Drink fruit juice Top yogurt and sundaes with fresh fruit Limit pies and cakes… Watch out for the sugar content in fast-food desserts and drinks!

Calories – units used to measure energy Carbs and protein = 4 cal/gram Fats = 9 cal/gram Alcohol = 7 cal/gram 1 lb of fat = 3,500 calories IF you take in MORE calories than you expend, you GAIN WEIGHT IF you take in FEWER calories than you expend, you will LOSE weight BODY WEIGHT AND THE ENERGY EQUATION

A – Aim for fitness Aim for a healthy weight – Body Composition Be physically active each day GUIDELINES FOR HEALTHFUL EATING: PUTTING TOGETHER THE PIECES OF THE PUZZLE

B - Build a healthy base Make healthy food choices (consider the food guide pyramid as well as proper serving size) Eat a variety of grains, fruits and vegetables daily (variety will help ensure an adequate intake of vitamins and minerals) Keep food safe to eat (reduces risk of illness) B - BUILD A HEALTHY BASE

Choose a diet that is low in saturated fat and cholesterol and moderate in total fat. This will help to reduce your risk of cardiovascular disease. Choose beverages and foods to moderate your intake of sugars. Sugars are hidden everywhere. What foods that you eat have added sugar? Choose and prepare foods with less salt Sodium is an essential mineral that helps to transport nutrients into your cells, remove waste and maintain normal blood pressure. Too much sodium (esp. from processed foods) can cause high blood pressure and may lower bone density. C - CHOOSING SENSIBLY

APPETITE VS. HUNGER Why do you eat? Hunger – Appetite – Give an example of how each impacts your eating habits Emotions – depression, anger, excitement, boredom Availability/cost Advertising Environment Social Environment – friends, family Cultural and ethnic background