Transcript Document
Project Sponsors • USDA project funded through the Food Stamp Program • School District of Philadelphia • Nutrition Center, Department of Biology Drexel University Pop Quiz: Which meal has the least amount of fat? #1 Quarter Pound Burger with cheese, large fries and diet soda 54 grams #2 Crispy chicken salad with 2 oz of creamy Caesar dressing and regular soda 34 grams #3 Taco Salad and bottled water 48 grams Beverages Healthy Choices What’s Important ?? Breakfast Fitness Fast Food MyPyramid • • • • • • Physical Activity Variety Moderation Proportionality Gradual Improvement Personalization MyPyramid 2005 Dietary Guidelines: • Make 1/2 your grains whole grains • Importance of fruits & veggies • Eat plenty of calcium-rich foods • Find your balance between food and physical activity Grains Dairy Veggies Meat & Beans Fruits Oils • Reduce your intake of added sugar What is the difference between a SERVING and a HELPING Serving Sizes Serving size will be on the Nutrition Facts label of packages The Food Guide Pyramid also had serving sizes that are important Portion distortion! • 6.5 ounces = 88 calories • 12 ounces = 160 calories • 20 ounces= 266 calories Increase of 178 calories! Source: http://www.ci.lincoln.ne.us/.../ 0203/qtr2/drinks.htm Some Serving Size Examples: Baseball = 1 cup of cereal Small computer mouse = 1/2 cup chopped fruit Two 9-volt batteries = 1 1/2 ounce of cheese Deck of cards = 2-3 ounces of meat Where do I get Energy? Energy and Fuel comes from food and is measured in Calories Calories come from: • Carbohydrates • Protein • Fat Carbohydrates Best fuel for our bodies Milk & Yogurt Vegetables Beans Fruits Whole grains Choose foods high in fiber - whole grains, vegetables, fruits, beans US Dietary Guidelines: Where your calories should be coming from? A healthy diet consists of choosing the recommended number of servings from each of the different food groups ~30% ~55% Carbohydrates Protein If you are ~15% Fat eating about 2000 calories a Carbohydrates Protein Fat day ~ 275 grams ~ 75 grams ~ 66 grams How to Spot a Fad Diet: a.k.a. Unhealthy Ways to Lose Weight What to Avoid… Quick fixes and fast weight loss or gain Entire food groups are left out Relies on meal substitutes or special foods Requires the use of supplements The “Secret” to maintaining a healthy weight… Energy In: All the food you eat = must equal Energy Out: All the activity you do Importance of Breakfast When was the last time you ate? The night before at dinner? • Why is skipping breakfast such a big mistake? • What are some reasons why you skip breakfast? A High Energy Breakfast = a High Energy Day Skipping Breakfast Can lead to weight gain… By causing you to over-eat later in the day. Over time it can slow your metabolic rate. If you start the day with an Empty Tank Your body will need to work extra hard to get energy Breakfast Ideas: • Set your alarm 10-15 minutes earlier • Have grab and go foods in the house • Microwave leftovers • Get organized the night before More Breakfast Ideas • Bagel with peanut butter • Pack of crackers • Fruit • Granola bar • Instant oatmeal • Yogurt • Graham crackers • Cereal Fast Food ??? What is the healthiest choice when it comes to fast food ? ? ? Before: What you might choose: • Quarter Pound Burger w/cheese • Large Fries • Large Milkshake Grams of Fat 30 20 10 0 Totals: Calories = 40 Quarter 1770 Grams of Fat = 68 Large Fries 21ounces Pound Burger w/cheese Milkshake Grams of Fat Fast Food Make-Over: After: Grilled Chicken Sandwich Small Fries and Water 40 Totals: Calories = 630 Grams of Fat 30 Grams of Fat = 27 20 10 0 1/4 Pound L. Fries vs. Burger vs. S. Fries Grilled Chx Milkshake vs. Water Before After Healthful Hints: Fast Food • Choose vegetable topped pizza - skip fatty meat toppings • Choose grilled chicken - skip fried foods • Choose smaller portions - skip “super size” • Other good choices: baked potato, side salads, bean burritos, frozen yogurt More Healthful Hints: Restaurants •Take half home for another meal or share with a friend • Use salsa and mustard instead of mayonnaise or oil • Order water or diet beverages • Skip fried foods with breading or remove breading More Healthful Hints: School If you have practice or work after school store snacks in your locker or gym bag Cafeteria • Add fruit/vegetable when you can • Skip mayo, fried foods, and anything greasy • Buy water Future Health Healthy artery = normal blood flow So…it is important to choose healthy foods to help prevent: Plaque deposits = less blood flow • High blood pressure • High cholesterol • Strokes • Cancer • Heart disease • Diabetes • Weight gain Healthy Beverages Lower your intake of sugar Limit soft drinks, soda, fruit drinks, sweetened iced tea They have many calories and few vitamins or minerals • Weight gain • Tooth decay Healthy Snacks Choose snacks low in sugar too! Make healthier decisions today: • Fresh fruit • Baby carrots or other raw veggies • Fig bars, vanilla wafers, or graham crackers • Peanuts • Granola bars • Yogurt or pudding • Crackers • Pretzels • Dried fruit • String cheese Physical Activity & Fitness How much do we need?? • At least 30-60 minutes most days of the week (preferably daily) • Choose activities that you enjoy and will do regularly Examples: Walk more, drive less: get off the bus a few stops early Walk up stairs instead of taking the elevator or escalator Find friends or family to join you: dance, basketball, bike, walk, jog, jump rope… Setting Healthy Goals • • • • • • • Be specific Put it in writing Set realistic goals Develop an action plan Believe in yourself Be flexible Reward yourself QUESTIONS???