1. Label Reading
Remember last time we touched on label reading. You remember the goals I gave you..”Rule of 5s”?

2. “Serving” vs. “Portion”
The amount of a specific food you choose to eat for dinner, snack, or other eating occasion
Serving
Unit of measure used to describe the amount of food recommended from each food group
Many foods that come as a single portion actually contain multiple servings. The Nutrition Facts label on packaged foods—on the backs of cans, sides of boxes, etc.— tells you the number of servings in the container.
* Just because a muffin or a plate of pasta that you receive in a restaurant is one “portion”, that does not mean that it is one “serving”.

3. Fat in the Diet

5. High cholesterol foods: Animal foods Egg yolks
Organ meats (chicken liver)
Shrimp, lobster
Butter
Daily intake <200 mg

6. Salt Daily recommendation: <2300 mg 1 teaspoon salt= 2400 mg
Per meal: <600 mg
Per serving: <200 mg
Sea salt vs. Table salt

7. High and Low Sodium Foods
High sodium:
Breads
Cheeses
Deli meats
Dressings
Sauces
Frozen foods
Olives, pickles
Packaged foods
Low Sodium:
Fresh and frozen fruits and vegetables
Plain pasta and rice
Oil
Eggs
Nuts, seeds (unsalted)
Plain meat
Stay away from the CRAP: Convenience, Refined, Artificial, and Processed Foods

8. Carbohydrates Types: Starches, Fiber, Sugar, Sugar alcohol
Starch: cereals, breads, pasta, starchy vegetables
Fiber: Fruit, vegetables, whole grains, seeds, nut
Sugar: Refined and natural sugars
Sugar alcohol: mannitol, xylitol, etc.
Simple and Complex Carbohydrates
Simple: refined or stripped of vitamins, nutrient, fiber. Our bodies process these very quickly and do not keep us full for a long time. We are likely to overeat on these foods. Ex: candy, cakes, cookies, potato chips, white bread, white rice, white pasta, etc.
Complex: refers to a whole grain. The grain is intact containing the Bran: The fiber rich outer layer that protects the seed and contains B vitamins and other minerals, the Endosperm: The middle layer that contains carbohydrates and proteins, and the Germ: The small nutrient rich core that contains antioxidants, Vitamin E, B Vitamins and healthy fats. It takes time for our bodies to break these down keeping us fuller for a longer period of time. We are less likely to overeat on these foods.

10. Types of Fiber Soluble: Insoluble: Barley Wheat bran Oatmeal
Dried beans
Peas
Psyllium (Metamucil)
Lentils
Vegetables
Fruits
Insoluble:
Wheat bran
Whole wheat flour
Whole-grain breakfast cereal
Nuts
Vegetables
Fruits

11. Sugar and Artificial Sweeteners
Refined sugar vs. natural sugar
Nutritive Sweeteners vs. Non-Nutritive Sweeteners