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

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1 Eat This Not That!

2 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

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

4 Whopper Jr. 340 calories 19 g Fat Bourbon Whopper 910 calories 57 g Fat

5 Nutrition 101: The Basics Stephanie Bailey Nutrition Educator Graduate Assistant Student Health Services

6 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

7 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?

8 Risks of Overweight and Obesity Hypertension High cholesterol Type 2 diabetes Heart disease Stroke Gallbladder disease Osteoarthritis Sleep apnea Cancer

9 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?

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

11 What is the point? Give you energy & nutrients Satisfy hunger NOT Satisfy stress, depression, or boredom

12 Food is Your Fuel What are You Running On?

13 What is in our gasoline?

14 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

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

17 Simple Carbohydrates Easily broken down Provides quick energy Excess converted to fat for storage

18 Complex Carbohydrates Broken down more slowly More fiber Broken down slowly = fuller longer = longer satiated Majority of carbohydrates in the diet should be complex

19 Complex Carbohydrates Examples: 1 slice whole-grain bread 1 cup whole grain cereal ½ cup cooked pasta or rice

20 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

21 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

22 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

23 Fat I can actually eat fat? 20-30% of calories Purpose: Essential for absorption of some vitamins Protects body organs Types Saturated Unsaturated

24 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

25 Unsaturated fats The good fat Liquid at room temperature Examples: Olive and canola oil Nuts/nut butters Fish oils Avocado

26 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

27 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

28 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

29 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

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

31 Beverages Choose water as much as possible, but if you must Try adding lemon to water Choose unsweetened tea or black coffee

32 So how many calories do I need? Gender Age Sedentary Moderately Active Active Female ,000 2,200 2, ,800 2,000 2, ,600 1,800 2,000 Male ,400 2,600 2, ,200 2,400 2, ,000 2,200 2,500

33 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

34 Keys to a Healthy Diet Variety Moderation Balance

35 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

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

37 Change of Plate?

38 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

39 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

40 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.