Eating Right When Cash Is Tight

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Eating Right When Cash Is Tight

  1. HEAL Presents
  2. Eating right…
  3. Eating right… when cash is tight.
  4. What food am I?
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  6. You’re yellow
  7. You’re yellow Am I a squash?
  8. You’re yellow Am I a squash? No
  9. You’re yellow Am I a squash? No Bummer
  10. You’re yellow Am I a squash? No Lots of potassium Bummer
  11. You’re yellow Am I a squash? No Lots of potassium Am I a banana? Bummer
  12. You’re yellow Am I a squash? No Lots of potassium Am I a banana? Yes Bummer
  13. You’re yellow Am I a squash? No Lots of potassium Am I a banana? Yes Yay! Bummer
  14. Nutrition Shopping Recipes
  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>
  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>
  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>
  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>
  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>
  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>
  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>
  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>
  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>
  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>
  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>
  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>
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  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>
  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>
  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>
  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>
  32. Break - Salad bar
  33. Shopping Grocery Shopping Considerations Stocking your kitchen Reading Nutrition facts on food labels
  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>
  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
  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
  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
  38. Sample label for Macaroni & Cheese
  39. Sample label for Macaroni & Cheese 1) Start Here »
  40. Sample label for Macaroni & Cheese 1) Start Here » 2) Check Calories
  41. Sample label for Macaroni & Cheese 1) Start Here » 2) Check Calories 3) Limit these Nutrients
  42. Sample label for Macaroni & Cheese 1) Start Here » 2) Check Calories 3) Limit these Nutrients 4) Get Enough of these Nutrients
  43. Sample label for Macaroni & Cheese 1) Start Here » 2) Check Calories 3) Limit these Nutrients 4) Get Enough of these Nutrients 5) Footnote
  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>
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  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
  47. Barriers and recipes Three factors to consider Situations and recipes Banana bread Omelette Gazpacho
  48. Three factors Fast Cheap Good
  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
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  54.  , $
  55.  , $
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  57. Review Jeopardy Ooh! Ooh! I know this.
  58. How’d we do? Closing / Evaluation
  59. How’d we do? We were great? Really? Closing / Evaluation
  60. How’d we do? We were great? Really? Aww, thanks. Closing / Evaluation
  61. 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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