Simple tips to fight for a healthier you

Deciphering food labels and serving sizes

Importance of exercise

Never skip a meal! - this will slow down your metabolic rate

- tricks your body into thinking it is

starving - Will hold onto your body fat

Eat Frequently - you will actually burn more calories than

eating only twice a day

Eat a variety of foods. This tends to speed up the metabolism!

Bored? Do not eat out of boredom. Go for a walk instead!

Eat within an hour of waking up

Exercise!

Look at the food labels! Ingredients are listed in order from highest to lowest content

Do not just look at the calories… look at the serving size as well

No more than 3 grams of fat per 100 calories

Polyunsaturated should be double saturated = heart healthy

Our serving sizes have increasingly become larger over time

Portion sizes have increased largely over the past 20 years

1) Which do you think most accurately represents the serving size for pasta?

2) Which do you think most accurately represents a serving of a waffle or pancake?

3) Which do you think most accurately represents a serving size of salad dressing?

4) Which do you think most accurately represents a serving size of meat, fish, or poultry?

20 years ago

140 calories3 inch diameter

Today

How many calories?

Calories: 350 caloriesDiameter: 6 inchesCalorie Difference: 210 calories

What would you have to do to work this off? Would have to go swimming for 30 minutes to burn 210 calories.

* Based on 130 lb. individual

20 Years Ago

Calories: 333

Today

Calories?

Calories: 590 caloriesCalorie Difference: 257 calories

What would you have to do to burn these calories off?You would have to lift weights for 1 hour and 30 minutes to burn 257 calories.

* Based on 130 lb. individual

20 Years Ago

Calories: 210Ounces: 2.4

Today

Calories?Ounces?

Calories: 610Ounces: 6.9Calorie Difference: 400

What would you have to do to burn off this difference?You would have to walk leisurely for 1 hour and 10 minutes to burn off those extra 400 calories!

*Based on 160 pounds person

20 Years Ago

Calories: 320

Today

Calories?

Calories: 820Calorie Difference: 500

What would you have to do to burn this off?You would have to bike for 1 hour and 25 minutes in order to burn those 500 calories off.

* Based on 160 pounds person

1) Have a glass of water before you eat

2) Use a smaller plate 3) Eat slowly 4) Do not eat out of the box or package

5) Do not do other activities while eating

6) Eat nutrient rich foods

Aerobic Exercise

Increases resting metabolism which will increase daily calorie needs

Increases post-exercise metabolism for up to 15 hours

Strength Training

Increases lean body mass Lean body mass requires more energy which boosts metabolism and calorie needs

Each pound of muscle gained burns 80 calories per day

1) Using fitday.com, record a food diary for a

week

2) Create short term and long term goals for yourself

- should be realistic and specific

Ex: For the next three months, I will exercise 3

days at the fitness center

Carbohydrates

Fiber

Protein

Fats

Water

3 groups: 1) Simple carbohydrates (sugars) - faster absorption - fruits- low energy, high fiber

- Sources: sugar, fruits, candy,

honey, soft drinks 2) Complex carbohydrates (fiber and starch) - slower absorption - Sources: pasta, rice, beans vegetables, breads, cereals

Our body’s main energy source Carbohydrate rich foods in the natural state are low in calories and high in fiber (4 kcal/ gram)

Easily used by the body for energy

Needed for the central nervous system, the kidneys, the brain, and the muscles (including the heart) to function properly

We need more of this macronutrient than any of the others

45-65% of your calories should come from carbohydrates

Choose high quality carbohydrates: fruits and vegetables

Should eat 7 to 9 servings of fruits and non-starchy vegetables a day

Do not overindulge in carbohydrates!

Soluble Fiber - oats, legumes, apples, bananas, berries,

some vegetables

Insoluble Fiber - whole wheat foods, bran, nuts, seeds,

and the skin of some fruits and vegetables

Soluble Fiber - Lowers total cholesterol and LDL cholesterol - regulates blood sugar for people with diabetes Insoluble Fiber - promotes regular bowel movements and prevents constipation - removes toxic waste through colon in less

time - helps prevent colon cancer

25 – 35 grams of fiber per day

The average American: 8-10 grams of fiber

Helps your body repair muscle, grow tissue, regulate hormones, and control metabolism

Protein cannot be stored for later use like fat and carbohydrates

Provides only 4 calories/ gram Too low Too high Sources: eggs, milk, fish, roast beef, cheese, roast chicken, bacon, ham, lunch meats

beans, nuts, whole grains

Protein is found everywhere in your body… every cell, tissue, muscle, and bone

Growth and repair of muscles, bones, skin, tendons, ligaments, hair, nails

Helps create the antibodies needed to fight off infections

Recommended: typically 10- 15% of intake

.8- 1.0 g/ kg each day

** Building block for ALL cells**

Provides 9 kcal/ gram Protects organs from damage Subcutaneous Facilitates absorption and transport of fat soluble vitamins (A, D, E, K)

Types of fats: monounsaturated, polyunsaturated, and saturated fats

Monounsaturated fats and polyunsaturated fats

Lowers blood cholesterol

Reduces the risk for heart disease

Can be broken down to give the body energy

Helps reduce inflammation, i.e. arthritis

Monounsaturated Fats

- canola oil - Peanut oil - olive oil - avocadoes - nuts - seeds

Polyunsaturated Fats -safflower oil - corn oil - sunflower oil

- soy oil - cottonseed oil

- nuts - seeds - fish

No double bonds All Carbons are filled with Hydrogens= “saturated”

Raises blood cholesterol levels Increases risk for heart disease Increases chance of weight gain Sources: meat, dairy, eggs, coconut oil, palm oil, palm kernel oil

Scientists “hydrogenate” liquid oils Body processes trans fats like they are saturated fats

Sources: packaged foods, commercial fried foods, some microwave popcorns, vegetable shortening, hard stick margarine

20-30% of daily intake - 10% from monounsaturated - 10% from polyunsaturated fats - No more than 10% from saturated Men: 50-70 grams per dayWomen: 20-40 grams per day

** Lots of benefits but still high in calories. Do not exceed recommended amounts**

Provides 0 calories per gram AND helps you feel fuller

The body is made up of 55-75% water Functions in the body: lubricant, regulates body temperature, protects body organs and tissues, helps with digestion, maintains the health and integrity of every cell in the body

Common foods/beverages high in water content: Fruits, milk, vegetables, yogurt, broth-based soups, and oatmeal

Recommendations for water intake: - 6, 8 oz. glasses of water each day

- 4 oz. of water for every 15 minutes of

cardiovascular exercise

Carbohydrate

Fats: saturated and unsaturated

Protein

Fiber

** Bring in your favorite snack food and your favorite candy at the next class

** Bring in your favorite snack food and your

favorite candy at the next class

Sodium Intake

Sugar Intake

Why is sodium needed? - maintains water balance in cells

*Sodium is needed BUT in MODERATION*

The maximum recommended amount of sodium in a day is: 2400 mg (2.4 g)

Average intake of men: 3100 – 4700 mg/day Average intake of women: 2300 – 3100 mg/day

Chronic high intakes of sodium lead to high blood pressure- hypertension

Heart disease

Liver failure

Lets take a look at some common foods eaten and their sodium amount…

880 mg of Sodium 1250 mg of Sodium

Campbell’s Tomato Bisque Soup

McDonald’s Quarter Pounder with Cheese

1345 mg of Sodium 1192 mg of Sodium

Pepperoni Pizza ( 2 slices)

1 Bag of Plain Potato Chips

**Now look at your favorite snack food… how much sodium is in a

serving?**

Refined sugars vs. Fruit sugar - fruit sugar: fructose takes longer to break down.. Stored as glycogen in muscles and liver

- Refined sugars: sucrose turns into glucose and immediately spikes the energy in the body… loss of balance

Watch out for added and refined sugars in products!

Sugar= 4 calories per gram of energy

Quick energy… but fades quickly too

PROBLEM IS… sugar is added to so many foods and drinks now that it is very easy to have too much!

When your body has more sugar than needed for energy, it converts the sugar into body fat and stores it

2005 Dietary Guidelines for Americans: - 32 total grams of sugar - Less than 8 teaspoons of added

sugar/ day

Seem like a lot? Let’s look at some typical foods and beverages…

39 grams 23 grams

How much sugar do you think is in a

can of coke?

How much sugar do you think is in

original applesauce? (1serving)

** Now look at the sugar content in your favorite candy you brought in

today**

The average American consumes 2-3 pounds of sugar per week

The average American consumes 135 pounds of sugar per year

Simple sugars can contribute to or aggravate health problems including:

Diabetes Heart disease Gallstones Hypertension Arthritis Certain types of cancers

Gradually decrease your intake… you will lessen the craving

Buy sugar-free forms of your favorite foods

Convert to diet soda… it will eliminate 39 grams

Be aware… many low fat products contain a lot of sugar

Tips to Dining Out Healthy

Tips to Eating Healthy in the Cafeteria

Healthy Foods to Reduce Stress with Studying

Words to avoid:

creamy fried Battered Breaded Cheesy Glazed Crispy

Words to enjoy:

Grilled Baked Roasted Fresh Multi-grain Seasoned

Beverages: drink water, unsweetened tea or other beverages without added sugar

Ask for whole wheat bread for sandwiches

Choose main meals that include vegetables such as stir-fry or kebobs

Choose a “small” or “medium” portion Ask for salad dressing to be served “on the side”

Alcoholic beverages can add a lot of calories Beer: Choose light beer or shandys.. They are lower in calories

Liquor: 1 oz. distilled spirits = 75 kcals BUT: - Watch for mixers: use diet sodas and sugar-free juices Wine: 5 oz. glass = 125 kcals Avoid the high sugar, high calorie drinks: Pina colada (586 kcal), Long island iced tea (543 kcals), mai tai (620 kcals), margarita (550 kcals), strawberry daquiri (300 kcals)

Explore the food options Take advantage of making your own foods instead of already prepared foods

Can the soda Take advantage of the salad bar… use fat-free dressings

If you are still hungry and want seconds, go for fruit or vegetables

If the desserts are enticing, schedule splurges

Rule of thumb: - Half of your plate should be filled with

different colored grilled, steamed,

broiled, or raw vegetables - ¼ of the plate should be lean protein

- ¼ of the plate should be whole grains

Canned fruit Fresh fruit Protein bars Trail mix (in moderation) Granola bars High fiber cereal Nuts Oatmeal Pita bread Popcorn (light butter) Soup (non-creamy based)

Here are some tips to increase the effectiveness of your studying while still being healthy:

Fish: contains Omega-3-fatty acids Colorful and Citrus fruits: cantaloupes, watermelon, avocadoes, oranges, apples

Berries: blueberries improve motor skill and learning capacity/ strawberries improve memory

Chocolate (in moderation): delicious and beneficial to your brain