2. • USDA Guidelines
• Ten Tips on Eating Healthy
• Serving Sizes
• Whole Foods vs. Processed Foods
• Sugar! It’s Everywhere
• Eat This Not That Food Substitutions
3. If you ask hundred people
what is “good “ or “healthy”
eating……
you will probably get a
hundred different answers.
4. If is Often Stated…….
We are What We Eat!
But What Should We Eat?
6. 1. Build a Healthier Plate
-Make half your plate fruits & vegetables
-Make half your grains whole
-Vary your protein choices
-Switch to skim or 1% milk
2. Cut Back on Foods with High Solid Fats, Added Sugars & Salts
3. Eat the Right Amount of Calories for You
-BMI Calculator: Body Mass Index
-Screening tool to determine body fatness/wt. category that may
lead to health problems.
4. By Physically Active Your Way!
-Physical Activity Tracker
7. 10 Tips on Eating Healthy
1. There is no secret or special eating plan for everyone.
2. We must burn more calories than we ingest to lose weight.
3. Eat to lose weight! Eat small meals throughout the day.
4. Eat nutrient dense foods.
5. Read food labels! Play detective.
6. Be prepared. Have a plan!
-Menus on line
7. Adults need 6-8 hours of restful sleep!
-Hormones
8. 10 Tips on Eating Healthy
8. Set yourself up for success!! Have the tools you need.
9. Work out just as hard in the kitchen as you do in the gym!
10. Eat the best quality foods you can!
9. Common Measurements of
Serving Sizes
Amount Resembles
1 teaspoon Size of one dice
1 ounce Equals 2 tablespoons
3 ounces Deck of cards or palm of hand
¼ cup Size of golf ball
½ cup Muffin wrapper
1 cup Size of fist or tennis ball
1 slice of bread Size of computer disk
10. Recommended Serving Sizes
American Heart Association
2015
Vegetables
1 cup of raw leafy vegetables
½ cup of other vegetables, raw or cooked
½ cup juice (4 oz.)
Fruits
1 medium fruit (~about the size of a baseball)
½ cup chopped, cooked or canned fruit
½ cup small fruit, like berries or grape, ½ cup juice
Meat
2 to 3 ounces of cooked lean meat, poultry or fish
1 egg
2 egg whites or
¼ cup liquid egg substitute
11. Recommended Serving Sizes
American Heart Association
2015
Grains
1 slice of bread
½ cup of cooked cereal, rice or pasta
1 ounce of ready to eat cereal
Milk, Yogurt & Chesses
1 cup of fat-free or low fat milk or yogurt
1.5 ounces fat-free or low fat cheese
½ cup fat-free or low-fat cottage cheese
Beans and Nuts
½ cup cooked beans, lentils or peas
¼ cup nuts
2 tablespoons peanut butter
12. What are Whole Foods?
Foods that has been processed or refined
as little as possible and is free from
additives or other artificial substances
When foods are processed vitamins, minerals,
fiber and water are often lost during the process
and are less healthy
Whole foods do not have unnecessary
sugars and salt added
15. Breakfast: Whole Grain Cereals
Post Grape Nuts: Full of whole grains, 6 g of protein
General Mills Cheerios: low in calories and sugar
General Mills: Total Whole Grain: whole grans, low
sugar 5 g
Kellogg’s All Bran: 10 g of fiber in each serving, 4 g
protein
Wheaties: Whole grain as first ingredient, 4 g sugar, 3 g
fiber
Breads: Ezekiel (contains spouted whole grains)
County Harvest Stone Milled 100% Whole Wheat
Rice: Brown rice
16. USDA recommends no more than 10 teaspoons
(40 grams) per day
4 grams= 1 teaspoon
Average American consumes
34 teaspoons of sugar a day
18. • Chronic high sugar intake can reduce the body’s
ability to handle carbohydrates.
• Reduces insulin sensitivity in body.
• Pool carbohydrate tolerance could lead to diabetics
• Chronic high sugar diet has been liked to:
-premature aging -Kidney disease
-cataracts -Joint pain & arthritis
-Alzheimer's
20. • Honey: Raw honey is natural sweetener.
Honey is rich in antioxidants
Helps wound healing and promote digestion
• Agave Extract: taken from agave plant and converted
into a syrup. Tastes similar to honey
• Stevia: is a sweet tasting herb, and can be found in
variety of foods. Low in calories.
21. Food Substitutions
Calories Saved
1. Yogurt fruit on bottom vs. plain yogurt
150 100 50
2. Bran muffin vs. ¾ cup bran cereal & non-fat milk
375 148 227
3. 1 cup orange juice vs. 1 medium orange
122 62 60
4. 2 sausage links vs. 2 turkey sausage patties
194 156 78
5. Bagel vs. English muffin
337 129 208
6. 10 Baked chips vs. 10 snap peas
330 114 119
22. Food Tasting
Home Made Granola
-Sunflower seeds
-Maple sugar
-Oats
Kale Smoothie
-Fresh kale
-blueberries
-Avocado
Shrimp and Oats
-Shrimp
-Red peppers
-Green peppers
-Steel cut oats
Cocoa Black Bean Brownies
-Black beans
-Cocoa powder
24. References
American Heart Association
The Essentials of Sport & Exercise
Nutrition, Precision Nutrition
United States Dietary Association
The Mayo Clinic
www.ChooseMyPlate.gov
www.whfoods.com
Editor's Notes
USDA United States Department of Agriculture
In you packets you have space to take notes.
Some people think good nutrition is eating fewer sugary desserts,
others believe is means eating more fruits and vegetables and or fewer/carbohydrates
1992 Food Guide Pyramid
-Carbohydrates: 6-11 servings a day
-Vegetables: 3-5 servings a da
-Fruits: 2-4 servings
-Milk, yogurt & cheese group 2-3 servings
-Meat, poultry, beans, 2-3 servings
Sparingly Fats, oils and sweets
Message : Carbohydrates good fats bad.
This model failed to show difference between whole grains vs. processed grains
2005 MyPyramid
Each band of color in the pyramid represented a food group.
Each food color had a different width size, suggesting amount of food you should eat from each food group.
Stick figure on the stairs: was to represent the importance of physical activity.
This mode: Again did not show difference between whole grains and processed grains.
2011 ChooseMyPlate.gov
• 2011 federal government released the new food icon Myplate.gov
• Focus on eating fruits, vegetables, grains, proteins, & dairy
• Myplate.gov models emphasizes four key points
• 2011 federal government released the new food icon Myplate.gov
• Focus on eating fruits, vegetables, grains, proteins, & dairy
• Myplate.gov models emphasizes four key points
1. Build a Healthier Plate
-Make half your plate fruits & vegetables
-Make half your grains whole
-Vary your protein choices
-Switch to skim or 1% milk
In your packet there is additional info on 10 tips to a great plate
2. Cut Back on Foods with High Solid Fats, Added Sugars & Salts
3. Eat the Right Amount of Calories for You
-Everyone has a personal calorie limit. Staying within yours can help you get to or maintain a healthy weight.
4. Be physically active your way
-Find an activity you like and continue moving daily.
There is no secret or special eating plan for everyone.
Some people perform better with more carbohydrates others less. Food sensitivities to specific foods.
2. We must burn more calories than we ingest to lose weight.
3. Eat to lose weight. Eat small meals throughout the day.
4. Nutrient dense foods:
dictionary.com defines nutrient dense as relatively rich in nutrients for the number of calories contained.
Ex; Broccoli : Serving size 1 1/3 cup calories: 30 calories 2 g fiber, Vitamin C :50% Daily Value
Kale another example
5. Read food labels. Ex: Cheerios vs. Cheerios Protein 1 g sugar vs. 16 grams of sugar
6. Be prepared. Have a plan. Menus on line
7. Adults need 6-8 hours of restful sleep.
Ghrelin is a hormone produced in gastrointestinal tract that stimulate appetite.
Leptin is the hormone produced in fat cells that sends a signal to the brain when we are full.
When we do not sleep enough……. Leptin levels are reduced…… which means you do not feel satisfied after you eat.
Inefficient sleep causes ghrelin levels to rise …… appetite is stimulated.
More ghrelin and less leptin equals weight gain.
Set yourself up for success!! Have the tools you need.
Work out just as hard in the kitchen as you do in the gym!
10. Eat the best quality foods you can!
Amount Resembles
1 teaspoon Size of one dice
1 ounce Equals 2 tablespoons
3 ounces Deck of cards or palm of hand
¼ cup Size of golf ball
½ cup Muffin wrapper
1 cup Size of fist or tennis ball
1 slice of bread Size of computer disk
3 ounces imagine 3 oz. of pork
½ cup Imagine ½ cup of blueberries
1 cup Imagine 1 cup of yogurt
There are additional serving size visuals from America Heart Association in your packet.
In your packet is additional info on How to Eat more Vegetable daily
Vegetables
1 cup of raw leafy vegetables
½ cup of other vegetables, raw or cooked
½ cup juice (4 oz.)
Fruits
1 medium fruit (~about the size of a baseball)
½ cup chopped, cooked or canned fruit
½ cup small fruit, like berries or grape, ½ cup juice
Meat
2 to 3 ounces of cooked lean meat, poultry or fish
1 egg
2 egg whites or
¼ cup liquid egg substitute
Also given you handouts from American Heart Association.
Grains
1 slice of bread
½ cup of cooked cereal, rice or pasta
1 ounce of ready to eat cereal
Milk, Yogurt & Chesses
1 cup of fat-free or low fat milk or yogurt
1.5 ounces fat-free or low fat cheese
½ cup fat-free or low-fat cottage cheese
Beans and Nuts
½ cup cooked beans, lentils or peas
¼ cup nuts
2 tablespoons peanut butter
What are Whole Foods?
Foods that has been processed or refined as little as possible and is free from additives or other artificial substances
When foods are processed vitamins, minerals, fiber and water are often lost during the process and are less healthy
Whole foods do not have unnecessary sugars and salt added
Vegetables
Fruits
Nuts/Seeds
Milk
Meat
Fish
Poultry
Grains
Breakfast: Whole Grain Cereals
Post Grape Nuts: Full of whole grains, 6 g of protein
General Mills Cheerios: low in calories and sugar
General Mills: Total Whole Grain: whole grans, low sugar 5 g
Kellogg’s All Bran: 10 g of fiber in each serving, 4 g protein
Wheaties: Whole grain as first ingredient, 4 g sugar, 3 g fiber
Breads: Ezekiel (contains spouted whole grains)
County Harvest Stone Milled 100% Whole Wheat
Rice: Brown rice
USDA recommends no more than 10 teaspoons
(40 grams) per day
4 grams= 1 teaspoon
Average American consumes
34 teaspoons of sugar a day
• Chronic high sugar intake can reduce the body’s
ability to handle carbohydrates.
• Reduces insulin sensitivity in body.
• Pool carbohydrate tolerance could lead to diabetics
• Chronic high sugar diet has been liked to:
-premature aging -Kidney disease
-cataracts -Joint pain & arthritis
-Alzheimer's
Sucrose: Also know as table sugar
Fructose:
Glucose:
Maltose:
Dextrose: Can be found in crackers, cakes, pretzels (Easily digested.) Example: Quaker Chewy Dippers
Stevia: People put in their coffee
Corn Syrup: Jellies, Syrup,
High-fructose corn sweetener: barbeque sauce such as Sweet Baby Ray’s, Syrup, Hershey’s Syrup, Jelly
Maple Sugar
Molasses
Honey
Agave Nectar
• Honey: Raw honey is natural sweetener.
Honey is rich in antioxidants
Helps wound healing and promote digestion
• Agave Extract: taken from agave plant and converted
into a syrup. Tastes similar to honey
• Stevia: is a sweet tasting herb, and can be found in
variety of foods. Low in calories.
Food Substitutions Calories Saved
Yogurt fruit on bottom vs. plain yogurt
150 100 50
Bran muffin vs. ¾ cup bran cereal & non-fat milk
375 148 227
1 cup orange juice vs. 1 medium orange
122 62 60
2 sausage links vs. 2 turkey sausage patties
194 156 78
Bagel vs. English muffin
337 129 208
10 Baked chips vs. 10 snap peas
330 114 119
Home made Granola
Sunflower seeds: Contain a high concentration of Vitamin E. anti-immatory
Maple Sugar:
Oats: high fiber,
Kale Smoothie
Kale: Super food. Kale is king of the greens. Very nutrient dense. Vitamin: A, K, C, copper, manganese,
Blueberries: Antioxidant helps to neutralize free radicals that are linked to cancer, cardiovascular disease. Low in calories, lower in sugar than other fruits.
Avacado: High in fat but most of fat is the monounsaturated, high in potassium, 11 g of fiber for med avocado, low in sugar
Shrimp and Oats
Shrimp: good choice for high protein
Red Peppers: good source for vitamin C.
Black Beans
Good source of fiber,
Cocoa powder
