2. This has how much sugar?!?!
4 grams of sugar = 1 teaspoon = 16.5 calories
To maintain a healthy weight, the USDA recommends no more than 10 % of calories should come from added sugar. That is the equivalent to 12 teaspoons or 48 g in a typical 2,000 calorie diet. 2

3. The Effects of Sugar
Sugar makes your energy spike and then crash so fast that you need to reenergize soon after with more food & drink.
That can lead to overeating and weight gain.

4. Beverages
The average American gets about 20% of their calories from beverages!
If you were to drink just one 20 oz. regular soft drink a day in addition to your regular diet, you would gain 27 lbs in a year.
If a beverage has 20% or more of the Daily Value for calcium or vitamin C in one serving, it’s considered a good “nutrient dense” choice

6. RETHINK YOUR DRINK! 6

7. RETHINK YOUR DRINK!

8. RETHINK YOUR DRINK!

9. Best Eating Tips
Portion sizes – eat smaller servings of high-fat calorie and larger servings of nutrient dense, low calories foods.
Ex: lots of veggies, ½ cup of ice cream
Do not skip meals!
Eating for your specific needs – A highly active individual will require more calories than a sedentary individual. 9

10. TOP 10 Practical Suggestions
Eat within 1 hour of waking.
2. Drink healthy fluids early, often, and enough. Check the color of your urine, should look like lemonade!
3. If it makes the bag greasy, it makes the body fat. Leaves a mark, bad for the heart! 10

11. 4. What stays in the tank longer, gives the biggest bang for the buck.
Bread vs. soda as a fuel source
Peanut butter sandwich vs. Pop Tart
5. Eat nutrient-dense foods.
Brownie vs. milk
6. Eat Slowly

12. Fresh, colorful vegetables (I’m not talking Kix or Trix!)
Fiber without water is like driving a car without wheels!!
9. Eat what you can identify!!!!!
Do you know what phenylketonuria , Monosodium Glutamate, sodium nitrate, Potassium Bromate, Sulfites, and Diacetyl are? Don’t eat “edible items” that contain them! 12

13. AND FINALLY!
#10
EXERCISE
You win! 13

14. Eat This… Not That!

15. Which is the healthier choice?
Arby’s super roast beef
Arby’s Roast beef & swiss market fresh sandwich
Calories: 440
Fat: 19g (7g saturated)
Sodium: 1061 mg
Calories: 810
Fat: 42g (13g saturated)
Sodium: 1780 mg 15

16. Which is the healthier choice?
Subway 6 in tuna sub
Subway 6 in double roast beef sub
Calories: 360
Fat: 7g (3.5 saturated)
Sodium: 1300
Calories: 530
Fat: 31g (7g saturated)
Sodium: 1010 mg 16

17. Which is the healthier choice?
Uno cheese & tomato flatbread pizza
Uno Individual classic deep dish pizza
Calories: 755
Fat: 30g (17g saturated)
Sodium: 1815 mg
Calories: 2310
Fat: 162g (48g saturated)
Sodium: 4200 mg 17

18. Which is the healthier choice?
McDonald’s Quarter Pounder
McDonald’s Premium Grilled Chicken Club
Calories: 410
Fat: 19g (7g saturated)
Sodium: 730 mg
Calories: 570
Fat: 21g (7g saturated)
Sodium: 1720 mg 18

19. Which is the healthier choice?
Auntie Anne’s jalapeno pretzel
Auntie Anne’s whole wheat pretzel
Calories: 450
Fat: 9.5g (4g saturated)
Sodium: 1610 mg
Calories: 280
Fat: 1.5g (0 saturated)
Sodium: 960 mg 19

20. Which is the better snack?
Quaker Cheddar Cheese Rice Cakes
Baked Tostitos
Calories: 140
Fat: 5g (2.5 saturated)
Sodium: 460 mg
Calories: 120
Fat: 3 g
Sodium: 130 mg 20

21. Which is the better snack?
Cheetos All Natural White Cheddar Puffs
Cheddar Sun Chips
Calories: 150
Fat: 9g (1.5 g saturated)
Sodium: 290 mg
Calories: 140
Fat: 3g (0.5g saturated)
Sodium: 120 mg 21

22. Which is the better snack?
Nabisco Original Triscuit Cracker
Reduced Fat Wheat Thins
Calories: 120
Fat: 4.5g (1g saturated)
Sodium: 180 mg
Calories: 130
Fat: 4g (0.5 saturated)
Sodium: 260 mg 22