HEAL Presents
Eating right…
Eating right… when cash is tight.
What food am I?
 
You’re yellow
You’re yellow Am I a squash?
You’re yellow Am I a squash? No
You’re yellow Am I a squash? No Bummer
You’re yellow Am I a squash? No Lots of potassium Bummer
You’re yellow Am I a squash? No Lots of potassium Am I a banana? Bummer
You’re yellow Am I a squash? No Lots of potassium Am I a banana? Yes Bummer
You’re yellow Am I a squash? No Lots of potassium Am I a banana? Yes Yay! Bummer
Nutrition Shopping Recipes
Why eat healthy? <ul><li>Healthy eating reduces the risk of cancer, diabetes, heart disease, stroke </li></ul><ul><li>A va...
Obesity: Quick Overview <ul><li>Abnormally high proportion of body fat </li></ul><ul><li>Prevalence in adult obesity has i...
Consequences of Obesity & Poor Diet <ul><ul><li>Cardiovascular disease </li></ul></ul><ul><ul><li>Hypertension </li></ul><...
Prevention of obesity and related diseases <ul><li>Healthy food habits are essential to prevention </li></ul><ul><li>Poor ...
Strategies for Healthy Eating <ul><li>Balance </li></ul><ul><li>Variety (rainbow) </li></ul><ul><li>Moderation </li></ul><...
Ingredients for Health <ul><li>3 basic food types: Protein, Carbohydrates/Sugars, Fats </li></ul><ul><li>Nutrients from th...
Basic Necessities <ul><li>Calcium : builds & maintains strong bones, teeth, skin, hair </li></ul><ul><ul><li>Dark veggies,...
Basic Necessities con’t <ul><li>Vitamin C : antioxidant, healthy immune system </li></ul><ul><ul><li>Citrus fruits, berrie...
Carbohydrates <ul><li>Found in a wide range of foods </li></ul><ul><li>Make up 46-65% of daily caloric intake </li></ul><u...
FATS 101 <ul><li>Essential for energy, support cell growth, body warmth, absorb nutrients, protection </li></ul><ul><li>4 ...
Bad Fats <ul><li>Trans : hydrogen saturated, solid at room temperature,  Partially hydrogenated Oils </li></ul><ul><ul><li...
Bad Fats <ul><ul><li>Lard/cream, butter, poultry w/ skin, fatty beef </li></ul></ul><ul><ul><li>Unnaturally in baked goods...
 
Better Fats: Unsaturated <ul><li>Monounsaturated & Polyunsaturated </li></ul><ul><li>Beneficial in moderation </li></ul><u...
Cholesterol <ul><li>HDL : High Density Lipoproteins- Good </li></ul><ul><ul><li>Reduce risk of heart attack, higher the ra...
Adjusting Your Diet <ul><li>Eat lower calorie foods such as fruits & veggies </li></ul><ul><li>Decrease intake of added su...
Remember… <ul><li>A healthy diet can include the foods you love! Don’t have to avoid fatty/sugary/salty foods entirely… </...
Break - Salad bar
Shopping Grocery Shopping Considerations Stocking your kitchen Reading Nutrition facts on food labels
Grocery Shopping Considerations <ul><li>How much do you have to spend? </li></ul><ul><li>Try to get the best quality and n...
<ul><li>Global and philosophical considerations </li></ul><ul><li>Plan ahead: meals, snacks, beverages </li></ul><ul><li>M...
<ul><li>Make a list </li></ul><ul><li>Buying food items that will be used (or frozen) during that week </li></ul><ul><li>U...
Stocking your kitchen <ul><li>Spices and Baking </li></ul><ul><li>Pantry essentials </li></ul><ul><li>Oils </li></ul><ul><...
Sample label for Macaroni & Cheese
Sample label for Macaroni & Cheese 1)  Start Here  »
Sample label for Macaroni & Cheese 1)  Start Here  » 2) Check Calories
Sample label for Macaroni & Cheese 1)  Start Here  » 2) Check Calories 3)  Limit these Nutrients
Sample label for Macaroni & Cheese 1)  Start Here  » 2) Check Calories 3)  Limit these Nutrients 4)  Get Enough of these N...
Sample label for Macaroni & Cheese 1)  Start Here  » 2) Check Calories 3)  Limit these Nutrients 4)  Get Enough of these N...
Sample label for Macaroni & Cheese 1)  Start Here  » 2) Check Calories 3)  Limit these Nutrients 4)  Get Enough of these N...
 
Quick-fire  challenge <ul><li>Create a meal for four using recipe cards. </li></ul>Points for: Maximizing nutritional valu...
Barriers and recipes Three factors to consider Situations and recipes Banana bread Omelette Gazpacho
Three factors Fast Cheap Good
My friend asked me if I wanted a frozen banana, I said &quot;no, but I want a regular banana later, so ... yeah&quot;. –  ...
 
 
 
 
 , $
 , $
 


Review Jeopardy Ooh! Ooh! I know this.
How’d we do? Closing / Evaluation
How’d we do? We were great? Really? Closing / Evaluation
How’d we do? We were great? Really? Aww, thanks. Closing / Evaluation
Resources <ul><li>American Heart Association </li></ul><ul><li>www.americanheart.org </li></ul><ul><li>American dietetic A...
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Eating Right When Cash Is Tight

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  • Eating Right When Cash Is Tight

    1. 1. HEAL Presents
    2. 2. Eating right…
    3. 3. Eating right… when cash is tight.
    4. 4. What food am I?
    5. 6. You’re yellow
    6. 7. You’re yellow Am I a squash?
    7. 8. You’re yellow Am I a squash? No
    8. 9. You’re yellow Am I a squash? No Bummer
    9. 10. You’re yellow Am I a squash? No Lots of potassium Bummer
    10. 11. You’re yellow Am I a squash? No Lots of potassium Am I a banana? Bummer
    11. 12. You’re yellow Am I a squash? No Lots of potassium Am I a banana? Yes Bummer
    12. 13. You’re yellow Am I a squash? No Lots of potassium Am I a banana? Yes Yay! Bummer
    13. 14. Nutrition Shopping Recipes
    14. 15. Why eat healthy? <ul><li>Healthy eating reduces the risk of cancer, diabetes, heart disease, stroke </li></ul><ul><li>A variety of nutrient rich foods and physical activity promotes wellbeing </li></ul>
    15. 16. Obesity: Quick Overview <ul><li>Abnormally high proportion of body fat </li></ul><ul><li>Prevalence in adult obesity has increased by 50%/decade since 1980 </li></ul><ul><ul><li>Currently 30% adult Americans are overweight/obese </li></ul></ul><ul><ul><li>16% of children 6-19 are overweight </li></ul></ul><ul><li>Treatment of obesity related illness costs the US $93 billion a year </li></ul><ul><li>Shifts towards over consumption & sedentary lifestyles in both the US & globally </li></ul>
    16. 17. Consequences of Obesity & Poor Diet <ul><ul><li>Cardiovascular disease </li></ul></ul><ul><ul><li>Hypertension </li></ul></ul><ul><ul><li>Type II Diabetes </li></ul></ul><ul><ul><li>Cancer </li></ul></ul><ul><ul><li>High blood pressure </li></ul></ul><ul><ul><li>Stroke </li></ul></ul><ul><ul><li>High cholesterol </li></ul></ul><ul><ul><li>Respiratory problems </li></ul></ul><ul><ul><li>Arthritis </li></ul></ul><ul><ul><li>Depression </li></ul></ul><ul><li>Risk factor for psychological effects & </li></ul><ul><li>physiological conditions that impact </li></ul><ul><li>quality of life </li></ul>
    17. 18. Prevention of obesity and related diseases <ul><li>Healthy food habits are essential to prevention </li></ul><ul><li>Poor nutritional choices cause every bit as much cancer, death, disability, & chronic disease as cigarettes do! </li></ul><ul><li>Reverse trend by having a healthy lifestyle and making smart food choices </li></ul>
    18. 19. Strategies for Healthy Eating <ul><li>Balance </li></ul><ul><li>Variety (rainbow) </li></ul><ul><li>Moderation </li></ul><ul><li>Mindfulness </li></ul><ul><li>Reduce, don’t eliminate </li></ul><ul><li>Ease into change </li></ul><ul><li>Be guilt free! </li></ul><ul><li>Be realistic </li></ul><ul><li>Be adventurous </li></ul><ul><li>Flexibility </li></ul><ul><li>Keep Active! </li></ul>
    19. 20. Ingredients for Health <ul><li>3 basic food types: Protein, Carbohydrates/Sugars, Fats </li></ul><ul><li>Nutrients from these foods is need for our bodies to function at its highest potential </li></ul><ul><li>Color your plate with a rainbow of food to get key minerals & vitamins </li></ul>
    20. 21. Basic Necessities <ul><li>Calcium : builds & maintains strong bones, teeth, skin, hair </li></ul><ul><ul><li>Dark veggies, fruit, & dairy products </li></ul></ul><ul><li>Protein : maintains & replaces tissues, strengthen & grow muscles, maintains healthy skin, bones, organs </li></ul><ul><ul><li>Animal products, dairy & eggs, nuts, beans, soy </li></ul></ul><ul><li>Iron : muscle growth, component in red blood cells </li></ul><ul><ul><li>Vegetables, whole grains, animal products </li></ul></ul>
    21. 22. Basic Necessities con’t <ul><li>Vitamin C : antioxidant, healthy immune system </li></ul><ul><ul><li>Citrus fruits, berries, melons, peppers </li></ul></ul><ul><li>Vitamin B12 &B6 : supports the immune system and prevent anemia </li></ul><ul><ul><li>Almost exclusively in animal products, some soy </li></ul></ul><ul><li>Potassium : electrolyte, reduces blood pressure & salt sensitivity </li></ul><ul><ul><li>Most fruits & veggies </li></ul></ul><ul><li>Omega 3 fatty acid : benefits heart, lowers blood pressure, reduces heart attack risk </li></ul><ul><ul><li>Fish oils </li></ul></ul>
    22. 23. Carbohydrates <ul><li>Found in a wide range of foods </li></ul><ul><li>Make up 46-65% of daily caloric intake </li></ul><ul><li>Include sugar, starches, & fiber </li></ul><ul><ul><li>Sugars : naturally occur in fruits, veggies, & dairy; also produced chemically </li></ul></ul><ul><ul><li>Starches : grains, wheat, potatoes </li></ul></ul><ul><ul><li>Fiber : vegetables, whole grains, beans </li></ul></ul>
    23. 24. FATS 101 <ul><li>Essential for energy, support cell growth, body warmth, absorb nutrients, protection </li></ul><ul><li>4 major types: Trans, Saturated, Monounsaturated, Polyunsaturated </li></ul><ul><li>Effect cholesterol levels </li></ul><ul><li>9 calories/gram of fat </li></ul>
    24. 25. Bad Fats <ul><li>Trans : hydrogen saturated, solid at room temperature, Partially hydrogenated Oils </li></ul><ul><ul><li>Easy, inexpensive, long lasting </li></ul></ul><ul><ul><li>Provides taste & texture </li></ul></ul><ul><ul><li>Adverse health effects </li></ul></ul><ul><ul><li>Fried foods, baked goods, margarine, snack foods </li></ul></ul><ul><ul><li>Limit to less than 1% of total daily calories </li></ul></ul>
    25. 26. Bad Fats <ul><ul><li>Lard/cream, butter, poultry w/ skin, fatty beef </li></ul></ul><ul><ul><li>Unnaturally in baked goods & fired foods </li></ul></ul><ul><ul><li>Limit less than 7% of total calories </li></ul></ul><ul><li>Saturated : similar to trans fats, but </li></ul><ul><li>occurs naturally in foods </li></ul>
    26. 28. Better Fats: Unsaturated <ul><li>Monounsaturated & Polyunsaturated </li></ul><ul><li>Beneficial in moderation </li></ul><ul><li>Used to replace bad fats, </li></ul><ul><li>Liquid at room temperature </li></ul><ul><li>Shouldn’t intake more than 25/35% of daily calories </li></ul><ul><li>Provide nutrients like vitamin C & antioxidants </li></ul><ul><li>Found in vegetable oils, avocados, nuts/seeds, fatty fish </li></ul>
    27. 29. Cholesterol <ul><li>HDL : High Density Lipoproteins- Good </li></ul><ul><ul><li>Reduce risk of heart attack, higher the rate the better </li></ul></ul><ul><li>LDL : Low Density Lipoproteins- Bad </li></ul><ul><ul><li>Can lead to heart disease/stroke, clogs arteries </li></ul></ul><ul><li>Found among fats in blood and cells </li></ul><ul><li>Body can make cholesterol or get it from animal products… not found in plants </li></ul>
    28. 30. Adjusting Your Diet <ul><li>Eat lower calorie foods such as fruits & veggies </li></ul><ul><li>Decrease intake of added sugars, fats, & alcohol </li></ul><ul><li>Control portion size </li></ul><ul><li>NO MORE Trans Fats! </li></ul><ul><li>Lean meats & prepare/cook with unsaturated fats </li></ul>
    29. 31. Remember… <ul><li>A healthy diet can include the foods you love! Don’t have to avoid fatty/sugary/salty foods entirely… </li></ul><ul><li>Reduce, don’t eliminate! </li></ul><ul><li>Enjoy eating and cook with love </li></ul>
    30. 32. Break - Salad bar
    31. 33. Shopping Grocery Shopping Considerations Stocking your kitchen Reading Nutrition facts on food labels
    32. 34. Grocery Shopping Considerations <ul><li>How much do you have to spend? </li></ul><ul><li>Try to get the best quality and nutrition for the $ </li></ul>
    33. 35. <ul><li>Global and philosophical considerations </li></ul><ul><li>Plan ahead: meals, snacks, beverages </li></ul><ul><li>Make a list </li></ul><ul><li>Buying food items that will be used (or frozen) during that week </li></ul><ul><li>Use what you have and avoid waste </li></ul>Grocery Shopping Considerations
    34. 36. <ul><li>Make a list </li></ul><ul><li>Buying food items that will be used (or frozen) during that week </li></ul><ul><li>Use what you have and avoid waste </li></ul>Grocery Shopping Considerations
    35. 37. Stocking your kitchen <ul><li>Spices and Baking </li></ul><ul><li>Pantry essentials </li></ul><ul><li>Oils </li></ul><ul><li>Condiments </li></ul><ul><li>Refrigerator </li></ul><ul><li>Freezer </li></ul><ul><li>Fresh </li></ul><ul><li>Basic Kitchen Equipment </li></ul>The Well Stocked Kitchen by Joachim Bueckelaer, 1566
    36. 38. Sample label for Macaroni & Cheese
    37. 39. Sample label for Macaroni & Cheese 1) Start Here »
    38. 40. Sample label for Macaroni & Cheese 1) Start Here » 2) Check Calories
    39. 41. Sample label for Macaroni & Cheese 1) Start Here » 2) Check Calories 3) Limit these Nutrients
    40. 42. Sample label for Macaroni & Cheese 1) Start Here » 2) Check Calories 3) Limit these Nutrients 4) Get Enough of these Nutrients
    41. 43. Sample label for Macaroni & Cheese 1) Start Here » 2) Check Calories 3) Limit these Nutrients 4) Get Enough of these Nutrients 5) Footnote
    42. 44. Sample label for Macaroni & Cheese 1) Start Here » 2) Check Calories 3) Limit these Nutrients 4) Get Enough of these Nutrients 5) Footnote 6) Quick Guide to % DV <ul><li>5% or less is Low </li></ul><ul><li>20% or more is High </li></ul>
    43. 46. Quick-fire challenge <ul><li>Create a meal for four using recipe cards. </li></ul>Points for: Maximizing nutritional value Minimizing cost $25.00 budget
    44. 47. Barriers and recipes Three factors to consider Situations and recipes Banana bread Omelette Gazpacho
    45. 48. Three factors Fast Cheap Good
    46. 49. My friend asked me if I wanted a frozen banana, I said &quot;no, but I want a regular banana later, so ... yeah&quot;. – Mitch Hedberg
    47. 54.  , $
    48. 55.  , $
    49. 57.
    50. 58.
    51. 59. Review Jeopardy Ooh! Ooh! I know this.
    52. 60. How’d we do? Closing / Evaluation
    53. 61. How’d we do? We were great? Really? Closing / Evaluation
    54. 62. How’d we do? We were great? Really? Aww, thanks. Closing / Evaluation
    55. 63. Resources <ul><li>American Heart Association </li></ul><ul><li>www.americanheart.org </li></ul><ul><li>American dietetic Association </li></ul><ul><li>www.eatright.org </li></ul><ul><li>American Cancer Society </li></ul><ul><li>www.cancer.org </li></ul><ul><li>Steps to a healthier you </li></ul><ul><li>www.mypyramid.gov </li></ul><ul><li>The International Food Information Council </li></ul><ul><li>www.ific.org/foodinsight </li></ul>

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