Transcript Alice Henneman, MS RD University of Nebraska–Lincoln

Amy Peterson, MS RD
University of Nebraska–Lincoln Extension
[email protected]
Alice Henneman, MS RD
University of Nebraska–Lincoln Extension
[email protected]
Save Time – Do More
with our FREE educational resources:
http://food.unl.edu/web/fnh/educational-resources
This publication has been peer-reviewed ● August 2012
“If you don’t take
care of your body,
where are you
going to live?”
~Author unknown
Images on this slide courtesy of NCI, Renee Comet, photographer, and the Microsoft Clip Art Gallery
Today’s Lesson Plan
1.
2.
3.
4.
Stay Within Your Calorie Budget!
“Essential” vs. “Extra” calories
Join the Portion Control Patrol
Move your feet more to eat more!
Today’s Lesson Plan
1.
2.
3.
4.
Stay Within Your Calorie Budget!
“Essential” vs. “Extra” calories
Join the Portion Control Patrol
Move your feet more to eat more!
Budgeting your “Calorie Salary”
Plan calories the
same as major
expenses.
What are you
saving for?
Or, you may have trouble ahead!
Build your foundation first!
After you have a
“foundation” built
around MyPlate, if you
have calories to spare
in your calorie budget,
then you can spend
some on extras
Food is to be enjoyed!
“Food is not
nutritious until
its eaten.”
~ Smarter
Lunchrooms 2011
Eat until “satisfied,” not “full”
“Your stomach
shouldn’t
be a waist
(waste) basket.”
~ Author Unknown
20 minutes
11
It takes
about 20
minutes for
stomach to
tell your
brain
you’re full
Think of the MyPlate guidelines
as a “calorie salary”
3,500 calories
adds up to
about
1 pound
Beware the cost of extra calories
Example of 100 calories
6 cups microwave popcorn
25 pieces candy covered
chocolate candies
Example of 100 calories
⅓ large (4-inch diameter) doughnut
Example of 100 calories
⅔ can of a
regular soft drink
Average calories …
240 calories/
Medium Glazed Doughnut
200 calories/
1.5 oz
Chocolate Bar
150 calories/12 oz.
Regular Soda
460 calories/
medium order French Fries
®
The Latte Factor
David Bach, author of The
Automatic Millionaire,
popularized the term Latte
Factor® to demonstrate the
power of saving a few
dollars daily by forgoing
unnecessary purchases
®
The Latte Factor
Over several years,
you can save
thousands of dollars!
When you save
by forgoing
unnecessary food,
you also save
calories!
Latte Factor
Cappuccino
120
Caramel Flan Latte
250
Caffè Mocha
290
Cinnamon Dolce Frappuccino® 350
Blended Coffee
Double Chocolaty Chip Crème
Frappuccino® Blended Crème
270
Classic Chai Tea Latte
220