Presented by   n e a t
Discussion: Benefits & Barriers of Healthy Eating <ul><li>What are some  benefits  of following the recommended dietary gu...
 
Meal Deal #1 <ul><li>Hector goes to MyPyramid.gov and finds out that he needs  2500 calories  and  83 grams of fat per day...
Meal Deal #1 for Hector <ul><li>a burrito with sour cream & guacamole, 22 oz. soda, and chips = </li></ul><ul><li>1100 cal...
Meal Deal #2 <ul><li>Emily goes to MyPyramid.gov and finds out that she needs  2100 calories  and  70 grams of fat per day...
Meal Deal #2 for Emily <ul><li>a burger, large fries, and 32 oz. soda = </li></ul><ul><li>1455 calories, 68 grams of fat <...
Meal Deal #3 <ul><li>Sarah goes to MyPyramid.gov and finds out that she needs  1800 calories  and  60 grams of fat per day...
Meal Deal #3 for Sarah <ul><li>2 slices of pepperoni pizza & bottled water = </li></ul><ul><li>1460 calories, 74 grams of ...
Meal Deal #4 <ul><li>Josh goes to MyPyramid.gov and finds out that he needs  2500 calories   per day. </li></ul>He goes to...
Meal Deal #4 for Josh <ul><li>2 slices of cheese pizza  </li></ul><ul><li>& 2 Razzmatazz Jamba Juices (16 oz. each) = </li...
 
Question : What did those 4 students have in common? <ul><li>While they paid prices for meals that were easy on their wall...
Start healthy habits with figuring out what  YOU  need  to stay healthy.
MyPyramid.gov General Guidelines
Getting To Know You
Lose Weight  or  Maintain  Current?
Your  Personalized  Plan
Want to track your diet? <ul><li>Try  MyPyramidTracker.gov . </li></ul><ul><li>It’ll give you an  estimate  of the  amount...
Tips to Create Healthy Meals <ul><li>The 33% Rule </li></ul>
Tips to Create Healthy Meals <ul><li>The Rainbow Rule </li></ul>
Tips to Create Healthy Meals <ul><li>Skip the liquid calories! </li></ul>X
Tips to Create Healthy Meals <ul><li>Lean & Mean Proteins </li></ul>
Tips to Create Healthy Meals <ul><li>Keeping it whole </li></ul>
Tips to Create Healthy Meals <ul><li>Don’t drown your food! </li></ul>X
What should a healthy plate look like? fruits vegetables & whole grains lean protein
Activity : Cutting 100 Calories
 
Can you help Jessica? <ul><li>Jessica woke up at 8:00 AM and skipped breakfast. At noon, Jessica had headache and felt tir...
Secret #1 Meal  skipping  causes  overeating .
<ul><li>Keysha is trying to find a diet that makes her feel more energetic.  She read that eating one food group gives you...
<ul><li>Secret #2: </li></ul><ul><li>Eating a  variety  will you give you the  vitamins  you need to turn food into energy...
Can you help Dwayne? <ul><li>Dwayne can’t figure out why he is always tired and is gaining weight.  He eats 3 out 5 groups...
Secret #3: <ul><li>Chew your calories. </li></ul><ul><li>Eating food  instead of drinking sugary drinks will  help you fee...
Can you help Cheryl? <ul><li>Cheryl feels disappointed in herself because she ate a piece of cake. She feels like she is a...
Secret #4: <ul><li>Avoid the &quot;good food”/&quot;bad food&quot; trap.  </li></ul><ul><li>Make 90% of your choices from ...
What influences our food choices? <ul><li>culture </li></ul><ul><li>convenience </li></ul><ul><li>hunger </li></ul><ul><li...
Campus Nutrition circa 1950 Modern Campus Nutrition Now & Then: What’s the difference?
Monster: Unleash the Beast! What the ad  DOESN’T  say: Monster is mostly sugar.
MyPyramid offers the  real messages for  your health .
What are your options on campus?
<ul><li>5 Healthy Options Under $5: </li></ul><ul><ul><li>Sandwiches </li></ul></ul><ul><ul><ul><li>Moby Dick -  Tuna sala...
<ul><li>Healthy Options Under $5: </li></ul><ul><li>Whole wheat bagel with veggies </li></ul><ul><li>PB and J on whole whe...
<ul><li>6 Healthy Options Around $5: </li></ul><ul><ul><li>Chicken Quesadilla with whole wheat tortilla for $4.99 </li></u...
<ul><li>5 Healthy Options Around $5: </li></ul><ul><ul><li>Premade Sandwiches: </li></ul></ul><ul><ul><ul><li>Tuna on whol...
<ul><li>Dining Common Healthy Eats include: </li></ul><ul><ul><li>Try  one trip  to the buffet –  “All you care to eat” ca...
<ul><li>Remember Hector, Emily, Sarah, and Josh from the beginning? </li></ul><ul><li>Their meals didn’t work out the way ...
Meal Deal #1 for Hector <ul><li>a burrito with sour cream & guacamole, 22 oz. soda, and chips = </li></ul><ul><li>1100 cal...
Hector needs to get down to  700-800 calories  from  1100 calories .  How can he do this? He needs to  subtract 300-400 ca...
Meal Deal #2 for Emily <ul><li>a burger, large fries, and 32 oz. soda = </li></ul><ul><li>1455 calories, 68 grams of fat <...
Emily needs to get down to  500-600 calories  from  1455 calories .  How can she do this? She needs to  subtract 855-955 c...
Meal Deal #3 for Sarah <ul><li>2 slices of pepperoni pizza & bottled water = </li></ul><ul><li>1460 calories, 74 grams of ...
Sarah needs to get down to  500-600 calories  from  1460 calories .  How can she do this? She needs to  subtract 860-960 c...
Meal Deal #4 for Josh <ul><li>2 slices of cheese pizza  </li></ul><ul><li>& 2 Razzmatazz Jamba Juices (16 oz. each) = </li...
Josh needs to get down to  700-800 calories  from  1300 calories .  How can he do this? He needs to  subtract 500-600 calo...
Healthy Eats BINGO
Questions? <ul><li>For more information on eating healthy and becoming involved with nutrition at SJSU contact: </li></ul>...
Additional Resources <ul><li>MyPyramid.gov </li></ul><ul><li>AmericaOnTheMove.com </li></ul><ul><li>EatRight.org </li></ul...
Evaluation Questions <ul><li>List 1 place on campus where you can buy a healthy food. </li></ul><ul><li>List 1 healthy opt...
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  • CHANGE THIS SLIDE!
  • Now that we have an understanding of the effect of media, the environment, &amp; the way we eat… let’s look at the details of how we eat Overview of portion sizes, distribute handout, show/pass around 3-D objects Distribute plates Fill-out your lunch/dinner from today If you ate something that was mixed, break it up into its parts Ask for 2 volunteers: good diet &amp; “bad” diet
  • How does our environment can also affect our choices: How would our choices be different comparing the image on the left &amp; those on the right? Used to have more structure Time created for eating Fewer choices Actually sit down
  • Media also has an effect on our food choices What messages do you think this ad is trying to convey? Pple who drink monster are fun, powerful, have an edge Monster is really mostly just sugar, but that doesn’t sell very well
  • This is the new food guide pyramid This is what should really influence our food choices, but it’s not marketed that well What messages do you seIt provides information backed by scientific research shown to improve health e in this image? Overall, the pyramid represents: variety, proportionality, &amp; P.A. We’ll be going over the 6 main messages of the pyramid throughout the presentation
  • Healthy eatssjsu.jan2011

    1. 1. Presented by n e a t
    2. 2. Discussion: Benefits & Barriers of Healthy Eating <ul><li>What are some benefits of following the recommended dietary guidelines? </li></ul><ul><li>What are some barriers to eating healthier meals? </li></ul>
    3. 4. Meal Deal #1 <ul><li>Hector goes to MyPyramid.gov and finds out that he needs 2500 calories and 83 grams of fat per day. </li></ul>He goes to the Student Union to buy a 700-800 calorie lunch , and he orders a burrito, chips, and a soda. Guess how many calories Hector had.
    4. 5. Meal Deal #1 for Hector <ul><li>a burrito with sour cream & guacamole, 22 oz. soda, and chips = </li></ul><ul><li>1100 calories, 32 grams of fat </li></ul>
    5. 6. Meal Deal #2 <ul><li>Emily goes to MyPyramid.gov and finds out that she needs 2100 calories and 70 grams of fat per day. </li></ul>She goes to buy a 500-600 calorie lunch , and she orders a burger, fries, and a soda. Guess how many calories Emily had.
    6. 7. Meal Deal #2 for Emily <ul><li>a burger, large fries, and 32 oz. soda = </li></ul><ul><li>1455 calories, 68 grams of fat </li></ul>
    7. 8. Meal Deal #3 <ul><li>Sarah goes to MyPyramid.gov and finds out that she needs 1800 calories and 60 grams of fat per day. </li></ul>She goes to the Student Union to buy a 500-600 calorie lunch , and she orders a 2 slices of pepperoni pizza and a bottled water. Guess how many calories Sarah had.
    8. 9. Meal Deal #3 for Sarah <ul><li>2 slices of pepperoni pizza & bottled water = </li></ul><ul><li>1460 calories, 74 grams of fat </li></ul>
    9. 10. Meal Deal #4 <ul><li>Josh goes to MyPyramid.gov and finds out that he needs 2500 calories per day. </li></ul>He goes to the Dining Commons to buy a 700-800 calorie lunch , and he chooses 2 slices of cheeze pizza and 2 Razzmatazz Jamba Juices. Guess how many calories Josh had.
    10. 11. Meal Deal #4 for Josh <ul><li>2 slices of cheese pizza </li></ul><ul><li>& 2 Razzmatazz Jamba Juices (16 oz. each) = </li></ul><ul><li>1300 calories </li></ul>
    11. 13. Question : What did those 4 students have in common? <ul><li>While they paid prices for meals that were easy on their wallets, they added more calories and more grams of fat than they intended. </li></ul>
    12. 14. Start healthy habits with figuring out what YOU need to stay healthy.
    13. 15. MyPyramid.gov General Guidelines
    14. 16. Getting To Know You
    15. 17. Lose Weight or Maintain Current?
    16. 18. Your Personalized Plan
    17. 19. Want to track your diet? <ul><li>Try MyPyramidTracker.gov . </li></ul><ul><li>It’ll give you an estimate of the amount of nutrients you’re consuming. </li></ul>
    18. 20. Tips to Create Healthy Meals <ul><li>The 33% Rule </li></ul>
    19. 21. Tips to Create Healthy Meals <ul><li>The Rainbow Rule </li></ul>
    20. 22. Tips to Create Healthy Meals <ul><li>Skip the liquid calories! </li></ul>X
    21. 23. Tips to Create Healthy Meals <ul><li>Lean & Mean Proteins </li></ul>
    22. 24. Tips to Create Healthy Meals <ul><li>Keeping it whole </li></ul>
    23. 25. Tips to Create Healthy Meals <ul><li>Don’t drown your food! </li></ul>X
    24. 26. What should a healthy plate look like? fruits vegetables & whole grains lean protein
    25. 27. Activity : Cutting 100 Calories
    26. 29. Can you help Jessica? <ul><li>Jessica woke up at 8:00 AM and skipped breakfast. At noon, Jessica had headache and felt tired. At 3:00 PM, Jessica went to Burger King & ate a Whopper with mayo (670 calories), large Dr. Pepper (290 calories), and a large order of fries (495 calories). A meal should be about 600-700 calories, Jessica ate about 1,500 calories, what went wrong? </li></ul>
    27. 30. Secret #1 Meal skipping causes overeating .
    28. 31. <ul><li>Keysha is trying to find a diet that makes her feel more energetic. She read that eating one food group gives you energy because it keeps the body “pure”. So now Keysha only eats foods from the grains group. </li></ul>Can you help Keysha?
    29. 32. <ul><li>Secret #2: </li></ul><ul><li>Eating a variety will you give you the vitamins you need to turn food into energy. </li></ul>
    30. 33. Can you help Dwayne? <ul><li>Dwayne can’t figure out why he is always tired and is gaining weight. He eats 3 out 5 groups at most meals. Dwayne is always thirsty. Since starting SJSU he can’t get enough Sunny D—every time he’s thirsty, he drinks Sunny D. </li></ul>
    31. 34. Secret #3: <ul><li>Chew your calories. </li></ul><ul><li>Eating food instead of drinking sugary drinks will help you feel full & increase nutrients . </li></ul><ul><li>Try eating a whole orange instead of drinking a glass of Sunny D or look for 100% juice. </li></ul>
    32. 35. Can you help Cheryl? <ul><li>Cheryl feels disappointed in herself because she ate a piece of cake. She feels like she is always eating bad food. Once she has a little bit of bad food, forget it, the whole day is ruined. </li></ul>
    33. 36. Secret #4: <ul><li>Avoid the &quot;good food”/&quot;bad food&quot; trap. </li></ul><ul><li>Make 90% of your choices from your core food groups & then enjoy what you are eating. </li></ul><ul><li>Try to keep snacks or desserts between </li></ul><ul><li>100-200 calories. </li></ul>
    34. 37. What influences our food choices? <ul><li>culture </li></ul><ul><li>convenience </li></ul><ul><li>hunger </li></ul><ul><li>nutrition </li></ul><ul><li>habit </li></ul><ul><li>etc. </li></ul><ul><li>media </li></ul>
    35. 38. Campus Nutrition circa 1950 Modern Campus Nutrition Now & Then: What’s the difference?
    36. 39. Monster: Unleash the Beast! What the ad DOESN’T say: Monster is mostly sugar.
    37. 40. MyPyramid offers the real messages for your health .
    38. 41. What are your options on campus?
    39. 42. <ul><li>5 Healthy Options Under $5: </li></ul><ul><ul><li>Sandwiches </li></ul></ul><ul><ul><ul><li>Moby Dick - Tuna salad for $4.75 </li></ul></ul></ul><ul><ul><ul><li>Secret Garden - Hummus & Veggies for $4.20 </li></ul></ul></ul><ul><ul><ul><li>Cliff Notes - Turkey, Ham or Roast Beef on Wheat for $3.85 </li></ul></ul></ul><ul><ul><li>Soup + </li></ul></ul><ul><ul><ul><li>Sense & Sensibility - Soup + Salad for $4.98 </li></ul></ul></ul><ul><ul><ul><li>Romeo and Juliet - Soup + 1/2 Cliff Notes sandwich for $4.50 </li></ul></ul></ul>
    40. 43. <ul><li>Healthy Options Under $5: </li></ul><ul><li>Whole wheat bagel with veggies </li></ul><ul><li>PB and J on whole wheat </li></ul><ul><li>Jamba Juice: all-fruit options </li></ul><ul><li>Organic frozen burritos </li></ul><ul><li>Spartan Smart Cart (just outside) – fresh fruit </li></ul><ul><li>Remember: If you bring your own food, there’s a microwave inside! </li></ul>
    41. 44. <ul><li>6 Healthy Options Around $5: </li></ul><ul><ul><li>Chicken Quesadilla with whole wheat tortilla for $4.99 </li></ul></ul><ul><ul><li>Jamba Juice: all fruit , small size </li></ul></ul><ul><ul><li>Build your own salad (add egg or beans for protein) </li></ul></ul><ul><ul><li>Peanut butter and jelly on whole wheat for $1.69 </li></ul></ul><ul><ul><li>Subway $5 foot long whole-wheat or honey-oat bread, light sauce, extra veggies, and lean meats such as chicken, turkey, ham roast beef, or garden burger. </li></ul></ul><ul><ul><li>Panda Express: “Wok Smart” options under 250 calories/serving such as black pepper chicken and mixed vegetables. </li></ul></ul>
    42. 45. <ul><li>5 Healthy Options Around $5: </li></ul><ul><ul><li>Premade Sandwiches: </li></ul></ul><ul><ul><ul><li>Tuna on wholewheat for $3.19 </li></ul></ul></ul><ul><ul><li>Sushi (8 piece California rolls) for $4.15 </li></ul></ul><ul><ul><li>Yogurt Parfait for $2.69 </li></ul></ul><ul><ul><li>Healthy Choice soup for $1.69 </li></ul></ul><ul><ul><li>Subway whole-wheat or honey-oat bread, light sauce, extra veggies, and lean meats such as chicken, turkey, ham roast beef, or garden burger for $5.00 </li></ul></ul>
    43. 46. <ul><li>Dining Common Healthy Eats include: </li></ul><ul><ul><li>Try one trip to the buffet – “All you care to eat” can lead to over-eating! </li></ul></ul><ul><ul><li>Go lean on protein – grilled or baked chicken breast, fish, hummus. </li></ul></ul><ul><ul><li>Salad bar – go easy on the dressings. </li></ul></ul><ul><ul><li>Whole fruits bar – try a variety of fresh fruits. </li></ul></ul><ul><ul><li>Soups: </li></ul></ul><ul><ul><ul><li>Broth-based soups: vegetable, chicken noodle, minestrone </li></ul></ul></ul><ul><ul><ul><li>the “cream of…” and chowders are higher in fat . </li></ul></ul></ul><ul><ul><li>Pastas: choose red sauces over white/cream sauces; whole wheat pasta </li></ul></ul>
    44. 47. <ul><li>Remember Hector, Emily, Sarah, and Josh from the beginning? </li></ul><ul><li>Their meals didn’t work out the way they planned. </li></ul><ul><li>Now that we know different ways how, </li></ul><ul><li>let’s help them make it fit ! </li></ul>
    45. 48. Meal Deal #1 for Hector <ul><li>a burrito with sour cream & guacamole, 22 oz. soda, and chips = </li></ul><ul><li>1100 calories, 32 grams of fat </li></ul>
    46. 49. Hector needs to get down to 700-800 calories from 1100 calories . How can he do this? He needs to subtract 300-400 calories from his meal . <ul><li>275 liquid </li></ul><ul><li>calories (22 oz.) </li></ul>- 100 calories for ¼ cup - 90 calories for ¼ cup - 495 calories (3 oz.)
    47. 50. Meal Deal #2 for Emily <ul><li>a burger, large fries, and 32 oz. soda = </li></ul><ul><li>1455 calories, 68 grams of fat </li></ul>
    48. 51. Emily needs to get down to 500-600 calories from 1455 calories . How can she do this? She needs to subtract 855-955 calories from her meal . <ul><li>290 liquid </li></ul><ul><li>calories (32 oz.) </li></ul><ul><li>495 calories </li></ul><ul><li>(5.6 oz) </li></ul><ul><li>150 calories </li></ul>
    49. 52. Meal Deal #3 for Sarah <ul><li>2 slices of pepperoni pizza & bottled water = </li></ul><ul><li>1460 calories, 74 grams of fat </li></ul>
    50. 53. Sarah needs to get down to 500-600 calories from 1460 calories . How can she do this? She needs to subtract 860-960 calories from her meal . <ul><li>1 slice instead of 2 </li></ul><ul><li>730 calories </li></ul><ul><li>Hold the pepperoni! </li></ul><ul><li>540 calories </li></ul>
    51. 54. Meal Deal #4 for Josh <ul><li>2 slices of cheese pizza </li></ul><ul><li>& 2 Razzmatazz Jamba Juices (16 oz. each) = </li></ul><ul><li>1300 calories </li></ul>
    52. 55. Josh needs to get down to 700-800 calories from 1300 calories . How can he do this? He needs to subtract 500-600 calories from his meal . <ul><li>1 slice instead of 2 </li></ul><ul><li>730 calories </li></ul>Hold the Jamba Juice! - 540 calories (240 calories each)
    53. 56. Healthy Eats BINGO
    54. 57. Questions? <ul><li>For more information on eating healthy and becoming involved with nutrition at SJSU contact: </li></ul><ul><ul><li>Jennifer Waldrop, Campus Dietitian </li></ul></ul><ul><ul><ul><li>924-6118 </li></ul></ul></ul><ul><ul><li>Free Nutrition Counseling at the Sports Club </li></ul></ul><ul><ul><ul><li>924- 6120 </li></ul></ul></ul>
    55. 58. Additional Resources <ul><li>MyPyramid.gov </li></ul><ul><li>AmericaOnTheMove.com </li></ul><ul><li>EatRight.org </li></ul><ul><li>Free nutrition counseling at the Student Health Center to all SJSU students. To set up an appointment with Jenn Waldrop, the campus dietitian, call (408) 924-6118. You can also try peer nutrition counseling at (408) 924-6120. </li></ul><ul><li>For more information on healthy eating on campus , you can visit: </li></ul><ul><ul><li>http://www.nufs.sjsu.edu/healthycampus </li></ul></ul><ul><ul><li>http://www.spartanshops.com/dining/portal </li></ul></ul>
    56. 59. Evaluation Questions <ul><li>List 1 place on campus where you can buy a healthy food. </li></ul><ul><li>List 1 healthy option available on campus. </li></ul><ul><li>List 1 strategy you will use to create a healthy meal. </li></ul>

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