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NutritionA Better Way of
Eating
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Making Good Choices at lunch and When Eating Out
Choose lower fat meal options Choose lower fat/lower calories sides Limit sugary beverages Include fruit and vegetables
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Beware of High Fat Foods Saturated and Trans Fat can clog arteries High fat food = high calorie food Cut down on fat by doing the following:
Chose low fat preparation methods Omit high fat toppings Replace standard sides with reduced fat
options
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Tips to Reduce Fat:Preparation Methods Limit items that are:
Deep fried, french fried, and crispy
Breaded or battered Au Gratin, cheese sauce Sautéed Pan Fried Creamed, cream sauce Scalloped
Instead try items that are: Baked Broiled Grilled Garden fresh Steamed Roasted Poached Lightly sautéed or stir-
fried
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Watch Out for the Condiments Ask for items without
the following: Mayonnaise “Special Sauces” Cheese sauce/cheese Tartar sauce Regular salad dressings Butter Oil gravy
Instead try the Following: Ketchup Mustard BBQ Salsa Marinara sauce Vegetables
Lettuce/tomato/onion Low-fat or fat free
dressings on the side
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How Much of a Difference Can These Changes Make? Ordering Grilled Chicken instead of Fried Chicken
(sandwich or salad) Saves 100 calories and 7 gm of fat
baked potato (10oz) vs. french fries (6.7oz) Saves 320 calories and 29 gm of fat
Excluding mayonnaise: Saves 100 calories and 11 gm of fat
Using low fat vs. regular salad dressing: Saves up to 150 calories and 16 gm of fat
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Choosing Appropriate Side Dishes Try to include fruits and vegetables
Side salad (with reduced fat dressing on the side)
Baked potato in place of fries Get in plain or with veggies, salsa or ketchup
Ask for vegetables to be prepared with little to no added fat
Steamed veggies vs. creamed spinach Fruits or fruit salad with or with out yogurt
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Get Packing: Tips for a Healthy Lunch Main Courses
Chicken , turkey, ham, roast beef or PB &J sandwich on whole-grain bread, tortilla or pita
Whole wheat pasta salad with vegetables Whole-grain cereal with low-fat milk Vegetable pizza Salad with veggies, lean meat or beans and
reduced-fat dressing Soups or left over spaghetti
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Get Packing: Tips for a Healthy Lunch cont’d Fresh or dried fruit
Plain with low fat yogurt or peanut butter
Veggies with low fat dressing
Whole grain crackers with peanut butter
Smoothies Soy crisps Granola bars (Kashi)
Dry whole grain cereal Pretzels/baked chips Low-fat string cheese Vegetable juice Low-fat pudding or yogurt Nuts and seeds* Trail mix* Low-fat popcorn
*Can be high in calories
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Get Packing: Tips for a Healthy Lunch cont’d Beverages
Skim or 1% milk Skim or 1% flavored milk 100% fruit juice box water
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It’s not just Quality…..
Quantity Maters too!!!
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Today’s students don’t really Know
what a “Serving” is
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Portion Distortion Spaghetti Dish 20
years ago = 1cup pasta w/ 3 meatballs (500 cal)
1 bagel 20 years ago =3” diameter (140 cal)
Spaghetti dish today = 2 cups pasta w/ 3 large meatballs (1,025 cal)
1 bagel today = 6” Diameter (350 cal)
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What is a “Serving”? Starches
1oz bread ½ cup cereal, rice, pasta, potatoes, starchy veggies
Dairy 8oz milk or yogurt 1 ½ oz natural cheese, 2oz processed cheese ½ cup cottage cheese
Veggies 2 cups raw, leafy greens 1 cup most others
Fruit 1cup chopped, cooked, canned fruit or fruit juice (1sm-med piece) ½ cup dried fruit
Meats 2-3 oz of meat 1 oz = 1 egg, 2 Tbsp peanut butter
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Serving Size Baseball = 1cup of cereal Small computer mouse = ½ cup chopped
fruit 4 Dice = 1oz of cheese Deck of cards = 2-3 oz meat
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Serving Sizes Serving size will be on
the Nutrition Facts label of packages
The Food Guide Pyramid also had serving sizes that are important
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Portion Size MattersServing Size Total
CaloriesFat (gm)
Cheeseburger 330 14
Double Cheeseburger
490 26
Quarter Pounder w/cheese
540 29
Double ¼ lb w/ cheese
770 74
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Portion Size MattersServing Size Total
CaloriesTsp. Sugar
Childs Size 110 9
Small soda (16oz)
150 12
Medium Soda (21oz)
210 16
Large Soda (32 oz)
310 24
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Portion Size MattersServing Size Total
CalFat (gm)
Cheeseburger, Sm Fries, Sm Soda
690 24
Double Cheeseburger, Med fries, Med Soda
1,150 48
Quarter pounder w/ cheese, Lg fries. Lg soda
1,390 55
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Tips to Control Portion Sizes
Order “small” sizes of items Share food with a friend Take half of it home Do not be afraid to throw it away
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Remember… The “Secret” to maintaining a healthy
weight….
Energy in: Energy Out:All the food All the activity you eat you do
=
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Physical Activity It is recommended that children and
adolescents participate in at least 60 minutes of moderate intensity physical activity most days of the week, preferably daily
This will help Maintain a healthy weight Increase lean muscle mass and strength Improve self-esteem
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Fun Activities Any movement counts Participate in team sports or exercise with
a buddy Find creative ways to move
Walking the dog Playing outside Walking or biking places instead of driving Active video games (wii)
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Eating Disorders
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Why do People Develop Eating Disorders? To deal with:
Conflicts Pressures stress
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Types of Eating Disorders Anorexia
Self-imposed starvation/deny hunger/obsession with food
Medical risks: heart attack, death Bulimia
Cycle of out of control eating followed by some form of purging
Medical risks: dental decay, esophageal problems, kidney damage, chemical imbalance, loss of energy and vitality, death
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Eating Disorders cont’d Binge Eating Disorder
Compulsive/uncontrolled overeating followed by depression
Appears twice as often in women then men Medical Risks: high cholesterol, diabetes,
depression, heart disease
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Warning Signs of Anorexia Person is thin and keeps losing weight Diets or restricts food Has a distorted body image Preoccupied with food States she/he is never hungry Exercises obsessively Weighs self frequently Complains about sighs of being full Loss of hair Always fees cold Stops menstruating
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Warning signs of Bulimia Binge eating bathroom frequency Overeats secondary to
emotional stress Irregular menstrual cycle Swollen glands Weight fluctuation Cannot stop eating obsessed with weight
Tries but does not stick to diets
Feels guilty about eating Feels out of control Depressive moods Could spend excess
money, abuse drugs or alcohol, or be involved in unhealthy relationships
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Warning Signs of Binge Eating Disorder Consumes large amounts of food Eats fast Eats to uncomfortably full Eats alone Depression Weight fluctuations
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How can you Help Learn about the signs and symptoms Understand the consequences Listen Suggest professional help to individual Be available Don’t discuss food, weight , calories and
exercise
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General Tips for Healthy Eating No food is “good” or “bad” Listen to body: Eat when hungry stop
when full Don’t eat because of emotions (sad or
Bored) All bodies are different Fat does not equal bad and thin does not
equal good Stay fit by exercising
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Key Points for Good Nutrition Include variety among food groups Choose colorful foods Don’t skip meals Think moderation Stay well hydrated
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Where to Find Additional Information Most fast food chains have nutrition
information on their company’s websites For more information you can visit the
following websites: www.mypyramid.gov www.calorieking.com www.dietfacts.com www.nutritionwithamy.com