Eat This…Not That!

Subway 6” Turkey 280 calories 3.5 g Fat Fat Free Honey Mustard 30 calories 0 g Fat Subway 6” Tuna 530 calories 30 g Fat Chipotle Southwest 110 calories 10 g Fat

Medium Skinny Latte with Nonfat milk -130 calories -17 g sugar Medium White Chocolate Mocha with 2% milk -470 calories -59g sugar

Whopper Jr.

340 calories 19 g Fat Bourbon Whopper 910 calories 57 g Fat

Nutrition 101: The Basics

Stephanie Bailey Nutrition Educator Graduate Assistant Student Health Services

Objectives

• Understand what nutrition is and its importance • Identify the 3 nutrient-rich energy sources • Identify sources of “hidden” calories • Understand how to complete a food journal

Why are you here?

• • • • To learn how to live a healthier lifestyle?

To feel confident and comfortable in your own skin?

Do you want to be able to play with your grandchildren as you age?

To be able to see your muscles?

Risks of Overweight and Obesity

• • • • • • • • • Hypertension High cholesterol Type 2 diabetes Heart disease Stroke Gallbladder disease Osteoarthritis Sleep apnea Cancer

What is Nutrition?

• Is it simply knowing an apple is more nutritious than a brownie?

• Is it eating “bland, tasteless” foods?

• Is it a way to satisfy a hunger?

What is nutrition

• It is providing the proper nourishment of nutrients to your body allowing for proper growth and development.

What is the point?

• • Give you energy & nutrients Satisfy hunger NOT… • Satisfy stress, depression, or boredom

Food is Your Fuel… What are You Running On?

What is in our “gasoline”?

What is in our food?

• • • • Carbohydrates ▫ 4 calories per gram Protein ▫ 4 calories per gram Fat ▫ 9 calories per gram Alcohol ▫ 7 calories per gram

Carbohydrates

• • • ▫ ▫ 50-60% of calories Purpose: Provide the body with energy Preferred energy source Types: ▫ ▫ Simple Complex

Simple Carbohydrates

• • • Easily broken down Provides quick energy Excess converted to fat for storage

Complex Carbohydrates

• Broken down more slowly ▫ More fiber  Broken down slowly = fuller longer = longer satiated • Majority of carbohydrates in the diet should be complex

Complex Carbohydrates

• Examples: ▫ ▫ 1 slice whole-grain bread 1 cup whole grain cereal ▫ ½ cup cooked pasta or rice

Carbohydrate Tips

• They are not “bad” ▫ In fact, about 50% of calories in your diet should come from carbs • Make sure to choose whole grain products • Limit refined sugars found in soft drinks, candy, processed foods

Protein

• • Purpose: ▫ ▫ ▫ Promotes muscle and connective tissue growth; Formation of antibodies to strengthen immune system Foundation of hormones, enzymes, and blood cells Found in: ▫ ▫ ▫ ▫ ▫ meats, poultry, and fish beans and peas tofu eggs nuts and seeds ▫ milk & dairy products

Protein Tips

• Choose leaner meats ▫ Substitute ground turkey for beef • Get hooked on fish! Eat fish twice a week for a great source of protein!

• Include protein at every meal to curb feelings of hunger

Fat—I can actually eat fat?

• • • ▫ ▫ 20-30% of calories Purpose: Essential for absorption of some vitamins Protects body organs Types ▫ ▫ Saturated Unsaturated

Saturated Fats

• • ▫ ▫ The “bad” fat Solid at room temperature ▫ White, visible fat found in meats Dairy products    Whole milk Butter Cream  Hard cheeses Coconut and palm oils

Unsaturated fats

• • The “good” fat Liquid at room temperature ▫ Examples:     Olive and canola oil Nuts/nut butters Fish oils Avocado

Fat Tips

• Choose olive oil when cooking versus butter • Choose low-fat or fat-free alternatives • Avoid fried foods and bake or grill instead • Substitute applesauce or plain yogurt for oil when baking

Beverages

• • • Don’t forget about liquid calories!

Beware of beverages with added sugars ▫ Gatorade, energy drinks, soda, mixed drinks, sweetened coffees, even juices and vitamin waters Interesting fact according to the CDC: ▫ Over half of Americans consume sugary drinks daily, particularly teens and young adults

Coke: 8 oz of coke = 27 g sugar = 100 calories 20 oz bottle= 65 g sugar = 240 calories If you had 8 oz/day = 700 calories/week 10 week TFG course= 7,000 calories To burn 100 calories: -Walk up 33 flights of stairs - Walk uphill for 15 minutes - Power walk for 20 minutes - Run 1 mile

Vitamin Water: 8 0z. = 13 g sugar = 50 calories 1 Bottle = 33 g sugar = 125 calories 1 Bottle day = 875 calories/week 10 week TFG program = 8,750 calories

Occasion Morning coffee shop run Lunchtime combo meal Afternoon break Instead of… Medium café latte with whole milk 20-oz. cola Sweetened lemon iced tea 12 oz. cola Dinnertime Calories 265 227 180 Try… Small café latte with fat free milk Bottle of water Unsweetened tea or water 124 Water with a slice of lemon or lime, Calories 125 0 0 0 Total beverage calories: ( USDA National Nutrient Database for Standard Reference) 796 125

Beverages

• Choose water as much as possible, but if you must… ▫ Try adding lemon to water ▫ Choose unsweetened tea or black coffee

So how many calories do I need?

Gender Female Age 19-30 Sedentary 2,000 Moderately Active 2,200 Active 2,400 Male 31-50 51+ 19-30 31-5 51+ 1,800 1,600 2,400 2,200 2,000 2,000 1,800 2,600 2,400 2,200 2,200 2,000 2,900 2,700 2,500

How many calories do I need?

• To burn 1 pound of fat you must burn 3,500 calories • 1 pound a week = 500 calories a day burned • 2 pounds a week = 1,000 calories a day burned

Keys to a Healthy Diet

• Variety • Moderation • Balance

Food Journal

• • It is important to log your food ▫ ▫ ▫ ▫ ▫ ▫ Write down food and beverages Write the specific amount-cups, ounces, etc.

Calories, if possible Don’t forget about condiments & sauces Log mood—especially if you are an emotional eater Candy, gum, etc.—anything you put in your mouth Other ways to keep up with it ▫ Phone apps  Livestrong.com

Questions?

Next Session: Food groups; Portion sizes; Meal planning; Reading food labels

Change of Plate?

Change of Plate

• • Grains- 6 servings ▫ Make half your grains whole grains    1 slice whole grain bread 1 cup whole grain cereal ½ cup rice/oatmeal Vegetables- 2 ½ -3 servings ▫ Vary your veggies    1 cup raw spinach ½ cup broccoli 1 medium potato

Change of plate

• Fruit- 2 servings ▫ ▫ Focus on fruit    ½ cup strawberries 1 large banana ½ cup dried fruit Dairy- 3 servings  Get your calcium-rich foods  1 cup milk  1 cup yogurt  1 slice cheese

Change of plate

• • Protein- 5 ½ - 6 ½ ounces ▫ Go lean with protein    1 oz meat/ 1 slice turkey meat 1 egg ¼ cup cooked beans Oils- 6 teaspoons ▫ Choose healthier unsaturated oils    1 Tbsp. oil = 3 tsp. 2 Tbsp. peanut butter = 4 tsp. oil 2 Tbsp. Italian dressing = 2 tsp.