Healthy Eating 101
Where and what to eat outside of campus dining…
What are we going to talk about?
• Snacking healthfully• Reading food labels• Portion Distortion• Eating Out• Your questions, answered!
What do you typically snack on?
Where do you typically buy snacks?
What is a “snack”
• Between meals boost
• Typically 200-300 calories
• Study aide• Comfort food• Helps maintain
metabolism• Boosts brain power
What is a “healthy” snack?
Healthy Snacking
Lets take a look at an apple…
Lets take a look at an apple…
What about those other snacks?
What about those other snacks?
What’s in these “foods”:
Ingredients:apple
Ingredients:Whole corn, vegetable oil (contains one or more of the following: corn, soybean, and/or sunflower oil), cheddar cheese (milk, cheese cultures, salt, enzymes), salt, corn maltodextrin, whey, monosodium glutamate (MSG), tomato powder, Romano cheese (part-skim cow's milk, cheese cultures, salt, enzymes), onion powder, disodium phosphate, garlic powder, lactose, natural and artificial flavor, dextrose, spice, citric acid, sour cream (cultured milk, nonfat milk), sugar, nonfat milk, lactic acid, buttermilk, disodium inosinate, and disodium guanylate.
Contains: Milk ingredients
Can you tell me what these are?
INGREDIENTS:Enriched corn meal (corn meal, ferrous
sulfate, niacin, thiamin mononitrate, riboflavin, and folic acid), vegetable oil
(contains one or more of the following: corn, soybean, or sunflower oil), salt,
maltodextrin, sugar, monosodium glutamate, autolyzed yeast extract, citric acid, artificial color (including red 40 lake, yellow 6 lake, yellow 6, yellow 5), corn
syrup solids, partially hydrogenated soybean and cottonseed oil, hydrolyzed
soy protein, cheddar cheese (cultured milk, salt, enzymes), whey, onion powder, whey
protein concentrate, corn syrup solids, natural flavor, buttermilk solids, garlic
powder, disodium phosphate, sodium diacetate, sodium caseinate, lactic acid, disodium inosinate, disodium guanylate,
nonfat milk solids, sodium citrate, and carrageenan.
Contains: Milk and Soy ingredients.
INGREDIENTS:Dipropylene Glycol, Water Aqua, Propylene
Glycol, Sodium Stearate, Poloxamine 130, Fragrance Parfum, Aminomethyl
Propanol, Disodiium EDTA, BHT, Green 6 CI 61565, Ext Violet 2 CI 60730
Can you tell me what these are?
Doritos Deodorant
C-Stores on Campus
C-Stores on Campus
C-Stores on Campus
Rite Aide
Rite Aide
Safeway
Decoding a Food Label:
1) Serving Size
2) Calories, calories from fat
3) Fats, cholesterol, sodium
4) Fiber and Vitamins
5) Daily Values
6) Daily Values how to...
Decoding an ingredient list:
Ingredients: whole grain rolled oats, sugar, canola oil, crisp rice (rice, flour, sugar, malt, salt), soy protein, honey, brown sugar syrup, high fructose corn syrup, salt, soy lecithin, baking soda, natural flavor, almond flour, peanut flour,.
Contains soy, almond and peanut ingredients.
Decoding an ingredient list:
Ingredients: whole grain rolled oats, sugar, canola oil, crisp rice (rice, flour, sugar, malt, salt), soy protein, honey, brown sugar syrup, high fructose corn syrup, salt, soy lecithin, baking soda, natural flavor, almond flour, peanut flour,.
Contains soy, almond and peanut ingredients.
Whole Grain Rolled Oats – good source of fiber, whole grains!
Look for the “whole grain”, 100% whole wheat, etc.
Canola Oil – fat, added for flavor; heart healthy
Soy Protein – added to increase protein content; okay, but better in whole food form
High Fructose Corn Syrup – added to sweeten, help increase shelf life by binding water
Soy Lecithin – added in stabilize and increase shelf life
Natural Flavor - nothing natural here, these ingredients were made in a lab
Decoding an ingredient list:
INGREDIENTS: Enriched flour [wheat flour, malted barley flour, niacin, reduced iron, thiamine mononitrate (vitamin B1), riboflavin (vitamin B2), folic acid], vegetable shortening (partially hydrogenated soybean and/or canola oils), skim milk cheese (skim milk, cheese cultures, salt, enzymes, annatto extract color), salt, paprika, yeast, paprika oleoresin color.
Decoding an ingredient list:
INGREDIENTS: Enriched flour [wheat flour, malted barley flour, niacin, reduced iron, thiamine mononitrate (vitamin B1), riboflavin (vitamin B2), folic acid], vegetable shortening (partially hydrogenated soybean and/or canola oils), skim milk cheese (skim milk, cheese cultures, salt, enzymes, annatto extract color), salt, paprika, yeast, paprika oleoresin color.
Partially Hydrogenated Vegetable Oils – Trans Fats! Avoid these…
Ingredients to avoid
High Fructose Corn Syrup
Monosodium Glutamate (MSG)
Partially Hydrogenated Vegetable Oil
Aspartame/Sucralose
Sodium Nitrate
BHA/BHT
Ingredients thought to cause cancer
Sucralose/Aspartame/Saccharin
BHT/BHA
Sodium nitrate and nitrite
Artificial colorings
Artificial and natural flavorings
Acesulfame-K
Potassium bromate
Propyl Gallate
Portion Distortion
www.mypyramid.gov
What is a portion?
What is considered a “balanced meal”?
What is considered a “balanced meal”?
What is considered a “balanced meal”?
Eating out(side of the dining rooms)
Options on campus• Pizza Hut Express• Taco Bell• Carl’s Junior• Sub City• CoHo
Options off campus
• Dos Coyotes • Burgers and Brew• Sophia’s Thai• Baker’s Square• Woodstocks• Yolo Berry
Pizza Hut Express
Better options…– Cheese pizza– Veggie Lovers pizza– Fit and Fresh pizzas
Skip these…– Breadsticks = 140 cal each– Meat Lovers Pizza = 470
cal/slice– 32oz Soda = 440 calories– Cinnamon Sticks = 170
calories
Veggie Lovers Pizza
1 slice
190 calories
6 g fat
Taco Bell Express
Try these…– Fresco Menu – Salad bowls, light dressing– Chicken
Skip these…– Chalupa– Nacho cheese– Grilled Stuffed Burritos = 680
cal – Fiesta Taco Salad = 840 cal– Chicken Border Bowl = 640
cal
Fresco Taco Supreme
7g fat
130 calories
Carl’s Junior
Try these…– Charbroiled Chicken Salad– Charbroiled Chicken Sandwiches
Skip these…– Six Dollar Burgers = 1140
calories– Chili Cheese Fries = 1410
calories– Fish and Chips = 28 g. fat– Breakfast burger = 830 calories– Shakes = 780 calories
Charbroiled Barbeque Chicken Burger
4.5g fat
360 calories
Sub City
Try these…– Whole wheat bread– No mayo– No cheese– Turkey, chicken– Veggie
Skip these…– Meatballs
1 tablespoon Mayonnaise
11g fat
50 calories
100% calories from fat
Coffee House (CoHo)Whole wheat bagel and…
– hummus - tofu salad– egg salad - chicken
salad– peanut butter - tuna salad– veggies & cheese
Hot Food Items…– try brown rice - order ‘small’– cheese-free burrito - veggie pizza
Pho and Curry Soup…
Sandwiches– turkey - tofu salad– tuna salad - chicken salad– egg salad - grilled
eggplant
Whole Wheat bagel with tomatoes and
cheese
10g fat
350 calories
Dos Coyotes
Try these – Burritos and tacos with chicken/fish– light on the cheese– Seasonal quesadilla– Dressing on side– Rice and beans– Guacamole
Skip these…– Enchiladas covered in cheese– Extra cheese– Tostada shells
1 tablespoon Guacamole
2g fat – Heart Healthy!
60 calories
Burgers and BrewAll beef burgers are grass-fed –high in omega-3 fatty acids
Skip these…- extra patties - bacon- chili - hotdog- fish & chips - curly fries
Try these…- Portobella burger - Garden
Burger- Tofu burger
Get the mayo on the side
Sophia’s Thai Things to avoid…
– Won Tons - Crispy Calamari– Heavenly Beef - Satay– Spring Rolls - Crispy Calamari
Salad– Citrus Snapper
Healthy options…– Curries - Soups– Lettuce wraps - Noodle dishes– Stir fry - Salmon
Baker’s Square
Breakfast…
Skip these: biscuits and gravy, sausage, bacon, steak, heavy cheese, french toast, pancakes, waffles
Choose these: eggs, toast, fruit, veggie skillet, veggie omelet, oatmeal, cottage cheese
1 cup cooked oatmeal
3g fat
150 calories
Woodstock PizzaGreat Options…
– Vegetarian delight– Salads (side dressing)– Chicken– Light on the cheese– Whole wheat crust
Skip these…– Creamy garlic sauce– Garlic bread– Antipasto salad– Desserts
Yolo Berry Yogurt
Try this…– Sorbet option– Fresh fruit– Nuts– Granola– Carob chips
Skip these…– Syrups and sauces– Candy bars– Whipped cream– Chocolate covered
gummy bears
1/2 cup Whipped Cream
7.5 g fat
75 calories
Tips and Tools for Dining Out:
• Read the nutrition facts label
• Skip the appetizers• To-go method• Salad instead of
fries• Dressing on the side• Vegetarian entrée• Broth-based soups
• Ask the waiter• Weight-watchers
symbol• Calorie King Book• Eat slowly• Drink water, not
soda• Skip the chips and
salsa
Questions?