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Use sparingly because all fats have calories

}  *Best Choices*

Monounsaturated and

Polyunsaturated Fat:

◦  Olive oil

◦  Canola oil

◦  Peanut butter

◦  Nuts

◦  Light margarines/spreads

◦  Lower fat dressings

}  Limit

Saturated and Trans Fat: ◦  Butter

◦  Margarine

◦  Cream

◦  Salad Dressing

◦  Bacon

◦  Hydrogenated Fat

Fat

1 tsp is a serving of Fat

•  Limit fried foods, gravy and cream sauces

•  Use low-fat dressings, light mayo and margarine spreads

•  Grill, bake, steam, microwave, or stir-fry in broth or use a cooking spray

Be Cautious of Added Fat

A Typical Plate

Reconstruct your Plate

Added sugar provides no nutrients…

Promotes tooth decay and adds calories

}  4 grams of sugar = 1 tsp of sugar or 1 packet of sugar }  12oz. Soda = 9 tsp }  16oz. Iced Tea = 12

tsp

Beverages…NOT so innocent!

12 oz Light Beer 90

12 oz Beer 150

8 oz Whole Milk 150

8 oz White Wine 160

12 oz Soda 170

20 oz Cappuccino 200

16 oz. Snapple 240

20 oz. Fruitopia 300

12 oz Milk Shake 565

20 oz Smoothie King

960

Calories in Beverages

}  Water, seltzer, flavored seltzer, diet soda, diet iced tea, unsweetened tea, crystal light®

}  The only beverage you drink that contain calories

should be milk (skim or 1% milk) and no more than 6oz. 100% juice/day

}  A sports drink is not always necessary – only if you are continuously exercising for >1 hr

Better Beverage Ideas!

} Young Adults } Minimum: 30 minutes, 3 days per week } To prevent weight gain: 40-45 minutes 4-5

days per week } Weight Loss: 60-90 minutes 4-5 days per

week

How much Physical Activity is needed?

}  Lose fat -- not muscle }  Strengthen bones }  Lower blood pressure, lipids, and blood

glucose }  Relieve stress & depression }  Supplement for snacking }  Improve sleep }  Enhances flexibility and posture }  Prevents weight gain!

Why Exercise??

}  Do an activity that you enjoy }  Set realistic goals }  Add more activity into your day }  Keep walking/running shoes in

your car }  Bring along some headphones }  Join something structured like a

club or gym }  Go to the Pratt Center: FREE

Classes! }  Set aside a specific time for

exercise

How To Get Going

}  Take it step-by-step }  Don’t become frustrated easily }  NO ONE is perfect }  Enjoy your food choices & physical activity }  MAKE 2 POSITIVE STEPS TO START: i.e., add

more whole grains, add more fruit…

Remember…

For more resources, go to: www.myplate.gov

• Call 516-299-2881 or email • nutritionist@cwpost.liu.edu

For one-on-one Nutrition Counseling

Prepared by: C.W. Post Dietetic Interns and

Sandy Sarcona, MS, RD

A Healthy Lifestyle starts with YOU!