1 Nutrition Basics Building Healthy Habits

2 Stressed spelled backwards is Desserts! Habit: Pattern developed, often becoming involuntary Coincidence? I think not! ~Author Unknown

3 Definition: Added sugars “Added sugars” are sugars and syrups added to foods during processing or preparation. They do NOT include naturally occurring sugars found in milk and fruits. Extra sugar in your diet that is not burned off, leads to weight gain, over time!

4 Read the Nutrition Facts label for TOTAL sugars Which food has more TOTAL sugar? Nutrition Facts Serving size: 1 container Amount Per Serving Calories: 110 Total Carbohydrate: 15 g Dietary Fiber: 0 g Sugars: 15 g A Nutrition Facts Serving size: 1 container Amount Per Serving Calories: 240 Total Carbohydrate: 44 g Dietary Fiber: 0 g Sugars: 44 g B

5 Nutrition Facts Serving size: 1 container Amount Per Serving Calories: 110 Total Carbohydrate: 15 g Dietary Fiber: 0 g Sugars: 15 g A has more TOTAL sugar Nutrition Facts Serving size: 1 container Amount Per Serving Calories: 240 Total Carbohydrate: 44 g Dietary Fiber: 0 g Sugars: 44 g B B

6 4 grams sugar = 1 teaspoon How many teaspoons of sugar are in this 12 ounce can of pop? Answer: About 10 teaspoons! 38 g sugar ÷ 4 = 9.5 teaspoons sugar Nutrition Facts Serving size: 1 can (12 fl. oz.) Amount Per Serving Calories: 152 Total Carbohydrate: 38 g Dietary Fiber: 0 g Sugars: 38 g

7 Look at the ingredient list for ADDED sugars Which food has more ADDED sugar? INGREDIENTS: cultured grade A reduced fat milk, apples, high-fructose corn syrup, cinnamon, nutmeg, natural flavors, pectin. B INGREDIENTS: cultured pasteurized grade A nonfat milk, whey protein concentrate, pectin. A

8 TIP: the ingredient that weighs the most in a food is listed first with the ingredient that weighs the least, listed last. has more ADDED sugar B INGREDIENTS: cultured grade A reduced fat milk, apples, high-fructose corn syrup, cinnamon, nutmeg, natural flavors, pectin. B INGREDIENTS: cultured pasteurized grade A nonfat milk, whey protein concentrate, pectin. A

9 These words indicate ADDED sugar Brown Sugar Corn Sweetener Corn Syrup Dextrose Fructose Fruit Juice Concentrates Glucose High-fructose Corn Syrup Honey Invert Sugar Lactose Maltose Malt Syrup Molasses Raw Sugar Sucrose Sugar Syrup

10 Foods containing most of the added sugars in American diets are: Regular soft drinks Candy Cakes Cookies Pies Fruit drinks, such as fruitades and fruit punch Milk-based desserts and products, such as ice cream, sweetened yogurt and sweetened milk Grain products, such as sweet rolls and cinnamon toast

11 Foods containing most of the added sugars in American diets are: Regular soft drinks Candy Cakes Cookies Pies Fruit drinks, such as fruitades and fruit punch Milk-based desserts and products, such as ice cream, sweetened yogurt and sweetened milk Grain products such as sweet rolls and cinnamon toast It’s OK to eat these foods if you meet MyPyramid food group recommendations and don’t exceed your calorie level.

12 Definition: Solid fats Solid fats are fats solid at room temperature, like butter and shortening. Solid fats come from many animal foods and can be made from vegetable oils through a process called hydrogenation. Some common solid fats are: Butter Beef fat (tallow, suet) Chicken fat Pork fat (lard) Stick margarine Shortening

Comparing Calories and Calories from Fat SKIM MILK 2% MILK 13

Judging Calories and Calories from FAT in a Label 40 CaloriesLow 100 CaloriesModerate 400 CaloriesHIGH Check if the calories from FAT are ½ the amount or more of the calories in your product. If they are this is considered a HIGH fat food, if close, moderate, if ¼ or less, low fat. 14

15 Foods high in solid fats include: Many cheeses Creams Ice creams Well-marbled cuts of meats Regular ground beef Bacon Sausages Poultry skin Many baked goods, such as cookies, crackers, donuts, pastries, and croissants It’s OK to eat these foods if you meet MyPyramid food group recommendations and don’t exceed your calorie level.

16 … The BAD news … 100 extra calories per day 10 pound weight gain per year

17 Example of 100 calories 10 large jelly beans (1 ounce) 10 jelly beans

Nutrients: A Balancing Act Carbohydrates Fats Protein Vitamins Minerals Water – We are 60-70% water 18

19 Sample Nutrition Facts label 1.Check “Serving Size” 2. Calories/serving 3-6. Check nutrients

Other Parts of a Label YELLOW These nutrients should be limited BLUE Should consume more of these nutrients Purple % Daily Values are based on 2000 calorie a day diets. 5% or less = low 20% or more = HIGH 20

The FOOTNOTE Based on a 2,000 calorie diet. This is not what is in the product! These are the amounts needed each day. Total Fat: 65 g.Sat. Fat: 20 g. Carbs: 300 g.Fiber: 25 g. Cholesterol: 300 mg. Sodium: 2,400 mg. (Max number) 21

22 Nutrition Facts Serving Size: Serving Size: 1 cup (228 g) Servings Per Container: Servings Per Container: 2 Amount Per Serving Calories:Calories from Fat: Calories: 250 Calories from Fat: 110 How many calories are in one “Serving Size” of this food? ANSWER: 250

23 Nutrition Facts Serving Size: Serving Size: 2 Tbsp. (30 g) Servings Per Container: Servings Per Container: 8 Amount Per Serving Calories:Calories from Fat: Calories: 90 Calories from Fat: 80 How many calories are in 4 tablespoons of this salad dressing? ANSWER: 180; 90 calories is for 2 Tbsp.

24 MyPyramid and MODERATION Each food group narrows toward the top. The base represents foods with little or no solid fats or added sugars. Select foods from the MyPyramid base more often. The narrowing top represents foods higher in sugar and fat. You can eat more of these if you’re more active.

25 Would whole milk be near the TOP or the BOTTOM of MyPyramid? Whole milk would be nearer the top Fat-free milk would be at the bottom

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27 MyPlate: Dairy products Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products for ages 9 & up and 2 cups per day for ages 2 – 8 Equivalents: 8 oz. milk 1 cup yogurt 1½ oz. natural cheese 2 oz. processed cheese

28 MyPlate: Grains Eat 6 ounces each day* 3 oz.-equivalents or more of whole-grain foods Remaining grains should come from enriched or whole-grain foods Ounce-equivalents: 1 slice bread 1 cup ready-to-eat cereal ½ cup cooked pasta, rice or cereal *2,000 calorie diet level

29 MyPlate: Meat & beans Eat 5 ounces total each day.* Choose lean meat and poultry. Vary choices – more fish, beans, peas, nuts and seeds. Ounce-equivalents: 1 oz. meat, poultry or fish ¼ cup cooked dry beans or peas 1 egg 1 tablespoon peanut butter ½ oz. of nuts or seeds *2,000 calorie diet level

30 Portion sizes: Meat A typical 3 ounce portion of cooked meat, fish, or poultry = a deck of cards

31 When it comes to fruits & veggies … “For optimum health, scientists say eat a rainbow of colors. Your plate should look like a box of Crayolas.” ~ Janice M. Horowitz, TIME, January 12, 2002

32 MyPlate: Fruits Eat the equivalent of 2 cups of fresh, canned or frozen fruits per day* Note: ½ cup dried fruit = 1 cup fruit or fruit juice

MyPlate: Vegetables 33 Eat the equivalent of 2 ½ cups of raw or cooked vegetables per day* Note: 2 cups raw leafy greens = 1 cup of vegetables

34 MyPlate: Oils Because oils contain essential fatty acids, there is an allowance for oils in MyPlate. Recommended intake ranges from 3 to 7 teaspoons daily based on age, gender and level of physical activity. This is for cooking or use in dressings.

35 Definition: “Nutrient-dense” foods “Nutrient-dense” foods provide large amounts of vitamins and minerals and fewer calories.

36 Which food is more “nutrient- dense”? 2 slices whole wheat bread 1 medium croissant

37 The 2 slices of whole wheat bread are more “nutrient-dense” and have no “discretionary calories”. 2 slices whole wheat bread have 140 calories and NO “extra calories”. 1 medium croissant has 230 calories; 95 of the calories are extra and not needed in the body.

38 3 fried chicken wings with skin and batter 3 oz. roasted, skinless chicken breast Which food is more “nutrient- dense”?

39 3 fried chicken wings with skin and batter have 475 calories; about 335 are extra calories 3 oz. roasted, skinless chicken breast has 140 calories and no additional calories The 3 oz. roasted, skinless chicken breast is more “nutrient dense” and low in “discretionary calories”.

40 YOUR total calorie intake, depends on: Age Gender Activity level

41 Tweens & Teens: 9 to 13 years old ACTIVITY LEVEL CALORIES Females: Not Active Females: Active Males: Not Active Males: Active

42 Teens: 14 to 18 years old Discretionary CaloriesTotal Calories CALORIES – ACTIVITY LEVEL Females: Not Active Females: Active Males: Not Active Males: Active

43 Candy can be dandy! “Having a piece of chocolate at the end of a meal is really not a bad strategy (for weight control). You're already pretty full and less likely to overeat and sit down and eat the whole box. I find myself that having the most delicious chocolate I can think of in a small amount at the end of the meal really helps me end the meal! It's a satisfying finish and I know I'm finished then. You need to keep the sensory pleasure in there, too.” Source: Barbara Rolls, PhD, Penn State & author, Volumetrics: Feel Full on Fewer Calories

44 Choose chocolate on the “dark side” Flavonoids may help protect against heart disease. Dark chocolate has more flavonoids than other chocolate. Dark chocolate contains flavonoids, the substances in red wine and green tea.

45 25 pieces = 100 calories 25

46 Many “treat” snacks & desserts are available in 100 calorie or less portion sizes – for example … Crackers Ice cream bars Chips Cookies Fruit bars

47 Watch Out for Portion Distortion! Distortion!

48 Creeping portion distortion How food portion sizes have changed in 20 years. Slides marked by are adapted from “Portion Distortion” by the National Heart, Lung and Blood Institute at

49 Chocolate chip cookie Guess the calorie difference! 220 calories! 20 Years Ago 1.5 inch diameter Today 3.5 inch diameter 55 calories 275 calories

50 *Based on 130-pound person 220 How long would you have to wash the car to burn approximately 220 calories*? 220 Increased chocolate chip cookie size: 220 MORE calories 1 hour and 15 minutes

51 Guess the calorie difference! Cheeseburger 590 calories 20 Years AgoToday 333 calories 257 calories!

52 *Based on 130-pound person How long would you have 257 to lift weights to burn approximately 257 calories*? 257 Increased cheeseburger size: 257 MORE calories 1 hour and 30 minutes

53 Soda Guess the calorie difference! 85 calories 20 ounces Today 6.5 ounces 20 Years Ago 250 calories 165 calories!

54 *Based on 160-pound person How long would you 165 have to garden to burn approximately 165 calories*? 165 Increased soda size: 165 MORE calories 35 minutes

55 Pepperoni Pizza 20 Years AgoToday 500 calories850 calories Guess the calorie difference! 350 calories!

56 *Based on 160-pound person 350 How long would you have to play golf (while walking and carrying your clubs) to burn approximately 350 calories*? 350 Increased pepperoni pizza size: 350 MORE calories 1 hour

57 20 Years Ago 5 cups Popcorn Today 11 cups Guess the calorie difference! 270 calories 630 calories 360 calories!

58 *Based on 160-pound person 360 How long would you have to do water aerobics to burn approximately 360 calories*? 360 Increased popcorn size: 360 MORE calories 1 hour and 10 minutes

59 Include at least 30 minutes of moderate to vigorous activity a day, 10 minutes or more at a time.

60 MODERATE physical activities include: Bicycling (less than 10 miles per hour) Walking briskly (about 3½ miles per hour) Dancing Weight training (general light workout) Gardening/ yard work Hiking Golf (walking and carrying clubs)

61 Moderate activity and calories APPROXIMATE CALORIES PER 30 MINUTES TYPE OF MODERATE ACTIVITY Biking less than 10 mph Golf/ carrying clubs DancingLight gardening/ yard work Hiking Walking 3.5 mph MODERATE ACTIVITY: Calories used by a 154 pound male, 5’10” for both the activity plus normal body functioning; varies with weight/gender.

62 VIGOROUS physical activities include: Weight lifting (vigorous effort) Swimming (freestyle laps) Basketball (competitive) Aerobics Heavy yard work, such as chopping wood Bicycling (more than 10 miles per hour) Running, jogging (5 miles per hour) Walking very fast (4½ miles per hour)

63 Vigorous activity and calories APPROXIMATE CALORIES PER 30 MINUTES TYPE OF VIGOROUS ACTIVITY Swimming slow freestyle Aerobics Heavy yard work/ chopping Basketball, vigorous Biking more than 10 mph Jogging 5 mph VIGOROUS ACTIVITY: Calories used by a 154 pound male, 5’10” for both the activity plus normal body functioning; varies with weight/gender.

64 Aim for 10,000 (or more!) steps daily! 100 extra calories/day = a gain of 10 pounds per year* 2,000 extra steps (about mile)/day = burns 100 calories* *Approximate figures

65 Most important – have fun while being active!

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