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