Transcript Eat This, Not That

Making better choices, one step at a time.
EAT THIS, NOT THAT



A series of books by the editors of Men’s
Health Magazine (restaurants,
supermarket, kids)
Meant to be a “least harm” method of
progress
Highlights the good, bad, and the ugly in
our current food culture.
EAT THIS, NOT THAT
Disclaimer!!




I was raised in a small Central
Valley town where fast food
was on the menu EVERY day!
I went to culinary school folks.
I LOVE FOOD!
I’m a firm believer in balance
and moderation.
Change doesn’t happen
overnight, but education is the
key to empowering ourselves
to change
What are your
priorities?








Money
Flavors
Eating out
Your health
Your children’s health
Organic
Local, Sustainable
Weight-loss
USDA Recommendations
What is a "Healthy Diet"?
The Dietary Guidelines describe a healthy diet as
one that:



Emphasizes fruits, vegetables, whole grains, and
fat-free or low-fat milk and milk products;
Includes lean meats, poultry, fish, beans, eggs,
and nuts; and
Is low in saturated fats, trans fats, cholesterol, salt
(sodium), and added sugars.
USDA Recommendations
For a healthy diet, the average American
should consume no more than:





2,000-2,500 calories a day
271g carbohydrates per day
65g total fats per day, including saturated fats (no more
than 17g)
2,300mg sodium a day (1 tsp)
32g added sugars per day (8 tsp)
Bad Fats
These fats increase the risk of heart disease and raise cholesterol and weight
Type of Bad Fat
Food Source
Saturated Fat
Animal products, eggs, dairy, lard,
butter, coconut and palm oils
Trans Fat
Hydrogenated veggie oils,
commercial baked goods
(cookies, crackers, cakes) fried
foods, shortening, margarine
Dietary Cholesterol
Animal products (meat, poultry,
seafood, eggs, dairy, lard, butter)
Healthy Fats
Choose these instead to lower your risk of heart disease and cholesterol levels
Type of Healthy Fat
Food Source
Monounsaturated Fat
Olive oil, peanut oil, canola oil,
avocado, nuts and seeds
Polyunsaturated Fat
Veggie oils (safflower, corn,
sunflower, soy), nuts and seeds
Omega-3 Fatty Acids
Fatty, coldwater fish (salmon,
mackerel, herring), flaxseeds,
walnuts
Beware of Marketing
Baskin Robbins
Health Bar
Shake
You’ll go wild with this
blend of Heath and
Jamoca® ice creams,
layered with chopped
Heath Bar pieces and
caramel, topped with
whipped cream and
more Heath Bar pieces.
The Most
Unhealthy
Drink on Earth






Calories: 1,420
Total Fat: 67g (103% daily
value)
Saturated Fat: 40g (200%
daily value)
Cholesterol: 180g (60%
daily value)
Sugar: 162g
Additional preservatives,
emulsifiers, and artificial
colors and flavors
Outback Steakhouse Aussie
Cheese Fries with Ranch
Dressing
Aussie Fries
topped with
melted Monterey
Jack, Cheddar,
bits of fresh
chopped bacon
and served with
a spicy ranch
dressing.
The Worst Food In
America
2,900 Calories
182g fat
240g carbs
Worst
Burger
Worst Sweet
Indulgence
Carl’s Jr Double Six Dollar Burger
1,520 calories
111g fat
Cinnabon Classic Cinnamon Roll
813 calories
32g fat (5 trans fat)
117g carbs
(The Low Carb Burger has just 490
calories.)
A Whopper has 150 fewer calories and
13g more protein!
Worst
Coffee
Starbucks Venti Strawberries &
Crème Frappucino
750 calories
120g sugar (=more than 3 cans of
soda)
Worst
Sandwich
Quiznos Large Chicken Carbonara
Sandwich
1,510 calories
82g fat
106g carbs
3,750mg sodium
Worst Fast
Food Chicken
Meal
McDonalds Chicken Selects
Premium Breast Strips with
Ranch Sauce
830 calories
55g fat
48g carbs
(Add fries and a soda=1,710 cal)
Better
Alternative
20 Piece Chicken McNuggets with
BBQ Sauce
It will save you 530 calories!
Worst Drink
Jamba Juice Chocolate Moo’d
Power Smoothie
900 calories
10g fat
183g carbs
166g sugar (= 2 pints Ben & Jerry’s
Butter Pecan Ice Cream)
Better
Alternative
Jamba Juice’s All Fruit Smoothies
They have no added sugar. Always get
the small 16oz size!
Worst
Crunchy
Snack
Gardetto’s Special Request Roasted
Garlic Rye Chips
160 calories
10g fat (2g sat. fat, 2.5g trans)
40mg sodium
Fat equivalent=3 strips bacon
Better
Alternative
Snyder’s Sourdough Nibblers (16
pieces)
120 Calories
0g fat
100mg sodium
Worst
Cocktail
Margarita
500 calories
32g carbs
Pre-made margarita mix is almost
all high-fructose corn syrup
Also avoid Rum & Coke!
Better
Alternative
Bloody Mary
140 Calories
8g carbs
150mg sodium
Lots of Vitamin C and A
Screwdrivers are pretty good too!
Worst Candy
Twix
280 calories
27g sugar
14g fat (11g saturated)
Fat equivalent=11 strips bacon
Better
Alternative
100 Grand
190 Calories
22g sugar
8g fat (5 saturated)
Worst
“Healthy”
Snack
Pop Tarts Whole Grain Brown Sugar
Cinnamon (2 pastries)
400 calories
14g fat (4g saturated)
28g sugar
It may have whole grains, but it has
as much sugar as a Snickers
Better
Alternative
Sun-Maid Raisin English Muffins with
Cinnamon (1 muffin)
170 calories
0.5g fat (1g saturated)
13g sugar
2g fiber
Worst
Cereal
Quaker 100% Natural Granola,
Oats, Honey & Raisins
420 calories
12g fat (7g saturated)
30g sugar
More sugar than Cocoa Pebbles!
Calorie equivalent= 8 chicken wings!
Better
Alternative
Kashi Go Lean
140 calories
1g fat (0 saturated)
10g fiber
6g sugar
13g protein
You Guess!
One Hostess Cupcake or One Hostess Suzy Q’s
You Guess!
10 Original Triscuits or 10 Nabisco Wheat Thins Reduced Fat
You Guess!
1 Slice Red Baron Classic Crust Supreme or
2 slices Wolfgang Puck Four Cheese Tomato & Pesto
Eat This, Not That!
Lets visit
www.menshealth.com/eatthis
For more examples
5 Hidden Dangers for Kids

CEREAL: Sugary
cereals are essentially
cookies. Trix and Lucky
Charms have more
sugar than ice cream
bars. Watch for serving
sizes when checking
nutritional facts
5 Hidden Dangers for Kids

JUICE: Individually
packed juices like Capri
Sun and Sunny Delight
are sugar water with
token amounts of juice.
Some have as much
sugar as soda. Watch
out for apple and grape
juice (even 100% juice)
which has lots of natural
sugars. Orange and
Cranberry are better.
5 Hidden Dangers for Kids

LUNCH SNACKS: Fruit
snacks might as well be
called gummy bears!
With lots of high fructose
corn syrup and
preservatives, they’re a
small step up from
candy. Instead, send
them off with string
cheese, almonds, or PB
and crackers
5 Hidden Dangers for Kids

BREAD: White bread,
specifically, has loads
of refined white flour
and high-fructose
corn syrup. Make
sure to use whole
grain breads with at
least 3g of fiber.
5 Hidden Dangers for Kids

VEGETABLES: Not the
veggies, but the toppings.
When you let kids smother
their veggies with cheese or
ranch dressing, you’re
giving them tons of
saturated fats and teaching
them that veggies are not
good on their own. Try
steaming, roasting, or
sauteeing when possible
The Good News!







The Cancer Killer: ROMAINE
The Bone Builder: ARUGULA
The Pipe Protector: WATERCRESS
The Heart Healer: ENDIVE
The Brain Booster: MUSTARD GREENS
The Anti-Aging Agent: BOK CHOY
The Sight Sharpener: SPINACH
The Good News!







Best Colon Cancer Guard: Green/White Tea
Best Blood Sugar Stabilizer: Raspberries
Best Skin Saver: Carrots
Best Breast Cancer Beater: Whole Grain Cereal
Best Bone Protector: Shrimp
Best Blood Sugar Reducer: Baked Potatoes
Best Anti-Aging Elixir: Red Wine
EAT THIS, NOT THAT
Rules to Live By




EAT WHOLE FOODS!
An apple is better for you than
100% apple juice (more fiber)!
If you’re going to eat Mac &
Cheese, get something that uses
real cheese or (better yet) make
it yourself!
Eat whole grains like whole
wheat, quinoa, oats, buckwheat,
corn, and rice.
EAT THIS, NOT THAT
Rules to Live By




STAY AWAY FROM
PROCESSED!
Most fast food is highly
processed!
If you can’t identify all the
ingredients on the label, it’s
probably processed.
In the supermarket, try to get
most of your foods on the
perimeter. That’s usually where
the dairy, meats, and produce
are located.
EAT THIS, NOT THAT
Rules to Live By



BE AWARE OF YOUR
BODY!
Counting calories and fat
grams isn’t for everyone, but
you should know what
you’re putting in your body
and keep track of it daily.
Pay attention to your body’s
reaction to foods. Does it
give you energy and make
you crash? Does it make
you feel bloated and
sluggish? Maybe it’s what
you ate today!
Thanks for
Coming
Everyone!
Make Healthier Choices Whenever
You Can!