Transcript Slide 1

I HAVE LEARNED THE BASICS…
NOW WHAT?
Stephanie Bailey
Nutrition Educator
Graduate Assistant
SunChips – 1 oz.
140 Calories
6 g Fat
170 mg Sodium
3 g Fiber
Cheetos – 1 oz.
160 Calories
10 g Fat
290 mg Sodium
0 g Fiber
OBJECTIVES

Review the importance of food groups

Understand how to “decode” a food label

Recognize proper portion sizes

Learn how to properly plan meals
The Food Pyramid
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 small banana
¼ 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.
WHAT DOES IT MEAN?

“No Trans Fat”


“Reduced Fat / Calories”


Can have up to .4999 g / serving
25% less / serving
Low Fat

< 2 g fat / serving
Moral = Watch serving size
PORTION DISTORTION
PORTION CONTROL QUIZ

How many servings of fruit is a large banana?
a. 1
b. 2
c. 3
PORTION CONTROL QUIZ
Using the water, pour what would be
1 serving or 1 cup of milk.
PORTION CONTROL QUIZ
Pour a serving of cereal.
PORTION CONTROL QUIZ
Scoop out the proper portion of
peanut butter.
PORTION CONTROL QUIZ

Which of the following is a good example of the
proper portion of protein?
A. cd
B. deck of cards
C. palm of your hand
D. a & c
E. b & c
PORTION SIZE TIPS

When dining in:




When dining out:




Use a smaller plate
Do NOT eat from the container or bag!
Use the measuring cups
Place half in a to-go container before eating
Share with someone
Order a kids size
Leftovers = food for later!
MEAL PLANNING

Key word = planning!

With a little time and effort you can save calories
and be healthier…it will pay off in the long run!

It can be done on a budget!

Helps you stay on track
MEAL PLANNING—WHERE DO I BEGIN

Let’s start with breakfast


Choose whole grains, a protein, fruit


Most important meal of the day!
Protein can be eggs, peanut butter, dairy
In a rush—plan ahead and pack something the
night before

Ie. Granola bar; apple; smoothie
BREAKFAST





Oatmeal-add berries, bananas, apples, dried
fruit, almond slices
Fruit smoothie—blend together skim milk or
plain yogurt with frozen fruit
Whole wheat toast or English muffin with
peanut butter
Cottage cheese with fresh fruit
Cereal- add fresh or dried fruit
LUNCH


Be prepared
If dining out: think about what you are ordering
before you arrive


Look up nutritional information online
On-the-go: pack something



Pack your lunch the night before
Take leftovers
Pack a salad or sandwich
LUNCH

Ideas

Salad




Spinach/lettuce, chopped veggies, fruit, beans or meat
Dressing– choose vingarettes
Crackers/ toast
Sandwich

Pack veggies, fruit, soup, or yogurt as a side item
alternative to chips
DINNER

Choose lean proteins


Load up on veggies


Remember half your plate is supposed to be
fruits/veggies
Choose a starch



Bake, boil, grill
Whole grains
Starchy vegetables-potatoes, corn
Use a crock-pot


Good for meats & stews
Cooks all day and is ready when you get home
MAKE OVER YOUR RECIPES

Use non-fat plain yogurt or applesauce in place
of oil

Use brown rice instead of white & whole grain
pasta
SNACKS
TO PUT IT IN PERSPECTIVE….
Carrots
To burn off 1 baby carrot
you must walk 20 feet
M & M’s
To burn off 1 M & M, you must
run the length of a football
field (100 yards)
HEALTHY SNACKING—FOR A SWEET TOOTH

Frozen bananas dipped in dark chocolate

Apple or banana with peanut butter

Fruit and yogurt


Try Greek yogurt for extra protein
“Baked” apples


Place slices of apple in microwave for 1 minute
Drizzle 1 Tablespoon honey and sprinkle with cinnamon
HEALTHY SNACKING--CRUNCHY

Whole grain crackers or tortilla chips with salsa
or cheese


Granola or energy bar


Pay attention to food label—calories, sugar content,
fiber
Mini Pizzas


35 calorie cheese wedge
Toast ½ English muffin or pita and add tomato
sauce and cheese
Veggies and hummus
HEALTHY SNACKING--CRUNCY

Make your own trail mix





Whole Wheat Chex or Cheerios
Pretzels
Popcorn
Dried fruit
Nut pieces


Using slices of nuts with help reduce calories
Nuts are healthy but energy-dense
HEALTHY SNACKING

Late night munchies

Are you truly hungry or just bored?




It takes the brain 20 minutes to realize you are full
Distract yourself: go for a walk, stop procrastinating-get
work done; call a friend
Sip on tea
Choose a healthy snack and watch portion size


Measure it out
Do not eat straight from the package or container
Questions???
Next week: Healthy Eating on Campus & Dining Out