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StressedStressed spelledbackwards is
Desserts!Desserts!Habit:Habit: Pattern developed, often becoming
involuntary
Coincidence? I think not!
~Author Unknown
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Definition: Added sugars
“Added sugars” are sugars and syrups added to foods during processing or preparation.
http://www.mypyramid.gov/downloads/MyPyramid_education_framework.pdf
They do NOT include naturallyoccurring sugars found in milk and fruits.
Extra sugar in your diet that is not burned off, leads to weight gain, over time!
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Read the Nutrition Facts label for TOTAL sugars
Which food has more TOTAL sugar?
Nutrition FactsNutrition FactsServing size: 1 container
Amount Per ServingCalories: 110
Total Carbohydrate: 15 g
Dietary Fiber: 0 g
Sugars: 15 g
A Nutrition FactsNutrition FactsServing size: 1 container
Amount Per ServingCalories: 240
Total Carbohydrate: 44 g
Dietary Fiber: 0 g
Sugars: 44 g
B
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Nutrition FactsNutrition FactsServing size: 1 container
Amount Per ServingCalories: 110
Total Carbohydrate: 15 g
Dietary Fiber: 0 g
Sugars: 15 g
A
has more TOTAL sugar
Nutrition FactsNutrition FactsServing size: 1 container
Amount Per ServingCalories: 240
Total Carbohydrate: 44 g
Dietary Fiber: 0 g
Sugars: 44 g
B
B
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4 grams sugar = 1 teaspoon
How many teaspoons of sugar are in this 12 ounce can of pop?
Answer: About 10 teaspoons!38 g sugar ÷ 4 = 9.5 teaspoons sugar
Nutrition FactsNutrition FactsServing size: 1 can (12 fl. oz.)
Amount Per ServingCalories: 152
Total Carbohydrate: 38 g
Dietary Fiber: 0 g
Sugars: 38 g
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Look at the ingredient list for ADDED sugars
Which food has more ADDED sugar?
INGREDIENTS: cultured grade A reduced fat milk, apples, high-fructose corn syrup, cinnamon, nutmeg, natural flavors, pectin.
B
INGREDIENTS: cultured pasteurized grade A nonfat milk, whey protein concentrate, pectin.
A
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TIP: the ingredient that weighs the most in a food is listed first with the ingredient that weighs the least, listed last.
has more ADDED sugarB
INGREDIENTS: cultured grade A reduced fat milk, apples, high-fructose corn syrup, cinnamon, nutmeg, natural flavors, pectin.
B
INGREDIENTS: cultured pasteurized grade A nonfat milk, whey protein concentrate, pectin.
A
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These words indicate ADDED sugar
• Brown Sugar • Corn Sweetener • Corn Syrup • Dextrose • Fructose • Fruit Juice
Concentrates
• Glucose • High-fructose Corn
Syrup • Honey • Invert Sugar • Lactose • Maltose • Malt Syrup • Molasses • Raw Sugar • Sucrose • Sugar • Syrup
http://mypyramid.gov/pyramid/discretionary_calories_sugars.html
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Foods containing most of the added sugars in American diets are:
• Regular soft drinks • Candy • Cakes • Cookies • Pies • Fruit drinks, such as
fruitades and fruit punch • Milk-based desserts and
products, such as ice cream,sweetened yogurt and sweetened milk
• Grain products, such as sweet rolls and cinnamon toast
http://mypyramid.gov/pyramid/discretionary_calories_sugars.html
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Foods containing most of the added sugars in American diets are:
• Regular soft drinks • Candy • Cakes • Cookies • Pies • Fruit drinks, such as
fruitades and fruit punch • Milk-based desserts and
products, such as ice cream,sweetened yogurt and sweetened milk
• Grain products such as sweet rolls and cinnamon toast
http://mypyramid.gov/pyramid/discretionary_calories_sugars.html
It’s OK to eat these foods if you meet MyPyramid food group recommendations and don’t exceed your calorie level.
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Definition: Solid fats
Solid fats are fats solid at room temperature, like butter and shortening. Solid fats come from many animal foods and can be made from vegetable oils through a process called hydrogenation. Some common solid fats are:
• Butter • Beef fat (tallow, suet) • Chicken fat • Pork fat (lard) • Stick margarine • Shortening
http://mypyramid.gov/pyramid/discretionary_calories_fats.html
Judging Calories and Calories from FAT in a Label
• 40 Calories Low• 100 Calories Moderate• 400 Calories HIGH
• Check if the calories from FAT are ½ the amount or more of the calories in your product. If they are this is considered a HIGH fat food, if close, moderate, if ¼ or less, low fat.
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Foods high in solid fats include:
• Many cheeses • Creams • Ice creams • Well-marbled cuts of meats • Regular ground beef • Bacon • Sausages • Poultry skin • Many baked goods, such as
cookies, crackers, donuts, pastries, and croissants
http://mypyramid.gov/pyramid/discretionary_calories_fats.html
It’s OK to eat these foods if you meet MyPyramid food group recommendations and don’t exceed your calorie level.
Nutrients: A Balancing Act
• Carbohydrates
• Fats
• Protein
• Vitamins
• Minerals
• Water – We are 60-70% water
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Sample Nutrition Facts label
http://www.cfsan.fda.gov/~dms/foodlab.html
1. Check “Serving Size”
2. Calories/serving
3-6. Check nutrients
Other Parts of a Label
• YELLOW
• These nutrients should be limited
• BLUE
• Should consume more of these nutrients
• Purple
• % Daily Values are based on 2000 calorie a day diets.
• 5% or less = low
• 20% or more = HIGH
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The FOOTNOTE
• Based on a 2,000 calorie diet.
• This is not what is in the product!
• These are the amounts needed each day.
Total Fat: 65 g. Sat. Fat: 20 g.
Carbs: 300 g. Fiber: 25 g.
Cholesterol: 300 mg.
Sodium: 2,400 mg. (Max number)21
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Nutrition FactsNutrition FactsServing Size:Serving Size: 1 cup (228 g)Servings Per Container:Servings Per Container: 2
Amount Per ServingAmount Per Serving
Calories:Calories: 250 Calories from Fat:Calories from Fat: 110
How many calories are in one “Serving Size” of this food?
ANSWER: 250
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Nutrition FactsNutrition FactsServing Size:Serving Size: 2 Tbsp. (30 g)Servings Per Container:Servings Per Container: 8
Amount Per ServingAmount Per Serving
Calories:Calories: 90 Calories from Fat:Calories from Fat: 80
How many calories are in 4 tablespoons of this salad dressing?
ANSWER: 180; 90 calories is for 2 Tbsp.
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MyPyramid and MODERATION
• Each food group narrows toward the top.
• The base represents foods with little or no solid fats or added sugars.
• Select foods from the MyPyramid base more often.
• The narrowing top represents foods higher in sugar and fat. You can eat more of these if you’re more active.
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Would whole milk be near the TOP or the BOTTOM of MyPyramid?
Whole milk would be nearer the top
Fat-free milk would be at the bottom
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MyPlate: Dairy productsConsume 3 cups per day of fat-free or low-fat milk or equivalent milk products for ages 9 & up and 2 cups per day for ages 2 – 8
Equivalents: • 8 oz. milk• 1 cup yogurt
• 1½ oz. natural cheese• 2 oz. processed cheese
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MyPlate: GrainsEat 6 ounces each day*• 3 oz.-equivalents or more of whole-grain foods• Remaining grains should come from enriched
or whole-grain foods
Ounce-equivalents: • 1 slice bread• 1 cup ready-to-eat cereal• ½ cup cooked pasta, rice or cereal
*2,000 calorie diet level
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MyPlate: Meat & beans• Eat 5 ounces total each day.*• Choose lean meat and poultry. Vary choices – more
fish, beans, peas, nuts and seeds.
Ounce-equivalents:• 1 oz. meat, poultry or fish • ¼ cup cooked dry beans or peas• 1 egg• 1 tablespoon peanut butter• ½ oz. of nuts or seeds
*2,000 calorie diet level
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When it comes to fruits & veggies …
“For optimum health, scientists say eat a rainbow of colors. Your plate should look like a box of
Crayolas.”
~ Janice M. Horowitz,TIME, January 12, 2002
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MyPlate: Fruits
Eat the equivalent of 2 cups of fresh, canned or frozen fruits per day* Note:½ cup dried fruit = 1 cup fruit or fruit juice
MyPlate: Vegetables
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Eat the equivalent of 2 ½ cups of raw or cooked vegetables per day*Note: 2 cups raw leafy greens = 1 cup of vegetables
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MyPlate: OilsBecause oils contain essential fatty acids, there is an allowance for oils in MyPlate.
Recommended intake ranges from 3 to 7 teaspoons daily based on age, gender and level of physical activity. This is for cooking or use in dressings.
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Definition: “Nutrient-dense” foods
http://www.mypyramid.gov/downloads/MyPyramid_education_framework.pdf
“Nutrient-dense” foods provide large amounts of vitamins and minerals and fewer calories.
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Which food is more “nutrient-dense”?
2 slices whole wheat bread
1 medium croissant
http://mypyramid.gov/pyramid/discretionary_calories.html
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http://mypyramid.gov/pyramid/discretionary_calories.html
The 2 slices of whole wheat bread are more “nutrient-dense” and
have no “discretionary calories”.
2 slices whole wheat bread have 140 calories and NO “extra calories”.
1 medium croissant has 230 calories; 95 of thecalories are extra and not needed in the body.
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3 fried chicken wings with skin and batter
3 oz. roasted, skinlesschicken breast
http://mypyramid.gov/pyramid/discretionary_calories.html
Which food is more “nutrient-dense”?
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3 fried chicken wings with skin and batter have 475 calories; about 335 are extra calories
3 oz. roasted, skinlesschicken breast has 140calories and no additionalcalories
http://mypyramid.gov/pyramid/discretionary_calories.html
The 3 oz. roasted, skinless chicken breast is more “nutrient dense” and
low in “discretionary calories”.
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YOUR total calorie intake, depends on:• Age• Gender• Activity level
http://mypyramid.gov/pyramid/discretionary_calories.html
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Tweens & Teens: 9 to 13 years old
ACTIVITY LEVEL
0 1000 2000 3000
Discretionary Calories Total Calories
CALORIES
1800
130
1600 - 2200
1600
1800 - 2600
130-290
195
195 - 410
Females: Not Active
Females: Active
Males: Not Active
Males: Active
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Teens: 14 to 18 years old
0 500 1000 1500 2000 2500 3000 3500
Discretionary Calories Total Calories
CALORIES
2200
2000 - 2400
1800
265 - 360
290
360 – 650
195
2400 -3200
ACTIVITY LEVEL
Females: Not Active
Females: Active
Males: Not Active
Males: Active
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Candy can be dandy!
“Having a piece of chocolate at the end of a meal is really not a bad strategy (for weight control).
You're already pretty full and less likely to overeat and sit down and eat the whole box. I find myself that having the most delicious chocolate I can think of in a small amount at the end of the meal really helps me end the meal!
It's a satisfying finish and I know I'm finished then. You need to keep the sensory pleasure in there, too.”
Source: Barbara Rolls, PhD, Penn State & author, Volumetrics: Feel Full on Fewer Calories
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Choose chocolate on the “dark side”
Flavonoids Flavonoids may help may help
protect protect against heart against heart
diseasedisease..
Dark chocolate has more Dark chocolate has more flavonoids than other flavonoids than other
chocolate.chocolate.
Dark chocolate contains flavonoids, the substances in red
wine and green tea.
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Many “treat” snacks & desserts are available in 100 calorie or less portion
sizes – for example …
Crackers
Ice creambars ChipsCookies
Fruit bars
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Watch Out Watch Out for Portionfor PortionDistortion!Distortion!
Watch Out Watch Out for Portionfor PortionDistortion!Distortion!
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Creeping portion distortion
How food portion sizes have changed
in 20 years.
How food portion sizes have changed
in 20 years.
Slides marked by are adapted from “Portion Distortion” by the
National Heart, Lung and Blood Institute at http://hin.nhlbi.nih.gov/portion
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Chocolate chip cookie
Guess the calorie difference!
220 calories!
20 Years Ago
1.5 inch diameter
Today
3.5 inch diameter
55 calories 275 calories
50 *Based on 130-pound person
How long would you have to wash the car to burn
approximately 220220 calories*?
Increased chocolate chip cookie size:
220220 MORE calories
1 hour and 15 minutes
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Guess the calorie difference!
Cheeseburger
590 calories
20 Years Ago Today
333 calories
257 calories!
52 *Based on 130-pound person
How long would you have to lift weights to burn
approximately 257257 calories*?
Increased cheeseburger size:
257257 MORE calories
1 hour and 30 minutes
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Soda
Guess the calorie difference!
85 calories
20 ounces
Today
6.5 ounces
20 Years Ago
250 calories
165 calories!
54 *Based on 160-pound person
How long would you have to garden to burn
approximately 165165 calories*? Increased soda size:
165165 MORE calories
35 minutes
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Pepperoni Pizza20 Years Ago Today
500 calories 850 calories
Guess the calorie difference!
350 calories!
56 *Based on 160-pound person
How long would you have to play golf (while walking and carrying your clubs)
to burn approximately
350350 calories*?
Increased pepperoni pizza size:
350350 MORE calories
1 hour
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20 Years Ago
5 cups
PopcornToday
11 cups
Guess the calorie difference!
270 calories 630 calories
360 calories!
58 *Based on 160-pound person
How long would you have to do water aerobics to burn
approximately 360360 calories*?
Increased popcorn size:
360360 MORE calories
1 hour and 10 minutes
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Include at least 30 minutes of moderate to vigorous activity a day, 10 minutes or more at a time.
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MODERATE physical activities include:
Bicycling (less than 10 miles per hour)
Walking briskly (about
3½ miles per
hour)
Dancing
Weight training (general light workout)
Gardening/yard work
Hiking
Golf (walking and carrying clubs)
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Moderate activity and calories
APPROXIMATECALORIES PER
30 MINUTES
TYPE OF MODERATE ACTIVITY
0
20
40
60
80
100
120
140
160
180
200
145165 165 165
140
185
Bikingless than 10 mph
Golf/carrying
clubs
Dancing Lightgardening/yard work
Hiking Walking3.5 mph
MODERATE ACTIVITY: Calories used by a 154 poundmale, 5’10” for both the activity plus normal body functioning; varies with weight/gender.
http://mypyramid.gov/pyramid/calories_used.html
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VIGOROUS physical activities include:
Weight lifting (vigorous effort)
Swimming (freestyle laps)
Basketball (competitive)
Aerobics
Heavy yard work, such as chopping wood
Bicycling (more than 10 miles
per hour)
Running,jogging (5 miles per hour)
Walking very fast (4½ miles per hour)
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Vigorous activity and calories
APPROXIMATECALORIES PER
30 MINUTES
TYPE OF VIGOROUS ACTIVITY
0
50
100
150
200
250
300
350
255 240
165
220
295295
Swimmingslow
freestyle
Aerobics Heavy yard work/chopping
Basketball,vigorous
Bikingmore than
10 mph
Jogging5 mph
VIGOROUS ACTIVITY: Calories used by a 154 poundmale, 5’10” for both the activity plus normal body functioning; varies with weight/gender.
http://mypyramid.gov/pyramid/calories_used.html
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Aim for 10,000 (or more!) steps daily!
• 100 extra calories/day = a gain of 10 pounds per year*
• 2,000 extra steps (about mile)/day = burns 100 calories*
*Approximate figures