NutritionA Better Way of

Eating

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

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

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

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

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

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

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

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

Get Packing: Tips for a Healthy Lunch cont’d Beverages

Skim or 1% milk Skim or 1% flavored milk 100% fruit juice box water

It’s not just Quality…..

Quantity Maters too!!!

Today’s students don’t really Know

what a “Serving” is

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)

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

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

Serving Sizes Serving size will be on

the Nutrition Facts label of packages

The Food Guide Pyramid also had serving sizes that are important

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

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

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

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

Remember… The “Secret” to maintaining a healthy

weight….

Energy in: Energy Out:All the food All the activity you eat you do

=

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

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)

Eating Disorders

Why do People Develop Eating Disorders? To deal with:

Conflicts Pressures stress

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

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

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

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

Warning Signs of Binge Eating Disorder Consumes large amounts of food Eats fast Eats to uncomfortably full Eats alone Depression Weight fluctuations

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

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

Key Points for Good Nutrition Include variety among food groups Choose colorful foods Don’t skip meals Think moderation Stay well hydrated

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