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Healthy made easy
- 1. Marlee White, MPH, CHES Health Educator Amy Ringley Clemson University Health Science Intern Business Health & Group Services Healthy Made Easy…
- 2. Today’s Discussion • Nutrition Label Goals • Daily Goals for Macronutrients • What’s really in our fast food? • Health Marketing • Formula for a Healthy Diet
- 4. Reading a Nutrition Label Rule of 5 (per serving): 5g or less of saturated fat 5g or more fiber 5g or more protein Sodium recommendations: 1,500 mg (with hypertension) 2,300 mg (normal bp) < 600 mg per meal (i.e. frozen dinner) < 200 mg per serving (i.e. cereal, salad dressing, peanut butter) 0g of Trans Fat (No hydrogenated oils) <10g of Sugar 1. Look at Serving Size 2. Work Your way through the label Limited Ingredients
- 5. How many grams are we looking for? Carbohydrate Protein Fat 130-150 grams/day 30-45 grams/meal 15-20 grams/snack 100 grams/day 20 grams/meal 10 grams/snack 60 grams/day 15 grams/meal 5 grams/snack
- 7. America’s Favorite Fries • McDonald’s Fries show few signs of aging due to heavy servings of preservatives. • Contains 17 ingredients • How many ingredients does it take to make homemade French fries? Small Fry: 230 calories 11 g fat 130 mg sodium 30 g carbs Large Fry: 510 calories 24 g fat 290 mg sodium 67 g carbs
- 8. McDonald’s French Fries United States United Kingdom Ingredients: Potatoes, Vegetable Oil (Canola Oil, Soybean Oil, Hydrogenated Soybean Oil, Natural Beef Flavor [Wheat and Milk Derivatives]*, Citric Acid [Preservative]), Dextrose, Sodium Acid Pyrophosphate (Maintain Color), Salt. Prepared in Vegetable Oil (Canola Oil, Corn Oil, Soybean Oil, Hydrogenated Soybean Oil) with TBHQ and Citric Acid to preserve freshness of the oil and Dimethylpolysiloxane to reduce oil splatter when cooking. Potatoes, Vegetable Oil (Sunflower, Rapeseed), Dextrose (predominantly added at beginning of the potato season). Prepared in the restaurants using a non-hydrogenated vegetable oil. Salt is added after cooking.
- 9. U.S. 100% BEEF PATTY U.K. 100% BEEF PATTY Ingredients: 100% Pure USDA Inspected Beef; No Fillers, No Extenders. Prepared with Grill Seasoning (Salt, Black Pepper). Ingredients: 100% Pure Beef. No additives, fillers, binders, preservatives or flavour enhancers. Just pure forequarter and flank. A little salt and pepper is added to season after cooking. Cheddar Cheese Slice (processed) Cheddar Cheese Slice (processed) Ingredients: Milk, Cream, Water, Cheese Culture, Sodium Citrate, Contains 2% or Less of: Salt, Citric Acid, Sodium Phosphate, Sorbic Acid (Preservative), Lactic Acid, Acetic Acid, Enzymes, Sodium Pyrophosphate, Natural Flavor (Dairy Source), Color Added, Soy Lecithin (Added for Slice Separation). Ingredients: Vegetarian Cheddar (51%) (MILK), Water, Vegetarian Cheese (9%) (MILK), Whey Powder (MILK), Butter (MILK), Emulsifying Salts (Trisodium Citrate, Citric Acid), MILK Proteins, Natural Cheese Flavouring (MILK), Salt, Colour (Beta Carotene, Paprika Extract), Anti- Sticking Agent (Sunflower Lecithin Oil). Bun Bun Ingredients: Enriched Unbleached Flour (Wheat Flour, Malted Barley Flour, Niacin, Reduced Iron, Thiamin Mononitrate, Riboflavin, Folic Acid), Water, High Fructose Corn Syrup, Yeast, Soybean Oil, Contains 2% or Less: Salt, Wheat Gluten, Leavening (Calcium Sulfate, Ammonium Sulfate), May Contain One or More Dough Conditioners (Sodium Stearoyl Lactylate, DATEM, Ascorbic Acid, Mono and Diglycerides, Monocalcium Phosphate, Enzymes, Calcium Peroxide), Calcium Propionate (Preservative). WHEAT Flour (with Calcium, Iron, Niacin (B3), Thiamin (B1)), Water, Sugar, Yeast, Rapeseed Oil, Salt, Emulsifiers (Mono- and Diacetyl Tartaric Acid Esters of Mono- and Diglycerides of Fatty Acids, Mono- and Diglycerides of Fatty Acids), WHEAT Fibre, Preservative (Calcium Propionate), De-activated Yeast, Antioxidant (Ascorbic Acid). N.B. May contain traces of sesame, milk, rye and barley.
- 10. Egg Sandwich at Subway • Contains eggs and “premium egg blend”. • Some things in this special blend include Glycerin, a solvent found in soap and shaving cream; Dimethylpolysiloxane, a silicone that is also found in Silly Putty; and Calcium Silicate which is a sealant used on roofs and concrete. Also, found in the McDonald’s fries to “reduce oil splatter when cooking”. Bacon egg and cheese: 410 calories 16 g fat 1050 mg sodium 45 g carbs 23 g protein
- 11. Chicken nuggets at McDonald’s Mechanically separated meat • “Mechanically Separated Meat” is a mixture created when bones and carcass of leftover chicken are mixed together in a food processor. This slime is then molded into nugget shape, breaded, and fried.
- 12. Beef Taco at Taco Bell • “Meat in a bag”. Back in 2011 Taco Bell was under fire about their meat only being 35% beef. The other percentage comes from binders, phosphates, and extenders. • The meat from Taco Bell does not meet the minimum requirements set by the USDA, “Rather than Taco Bell calling the meat ‘seasoned ground beef’ they should refer to it as ‘mixed meat’ and list the additional ingredients so consumers can know what they are putting into their mouths.” The meat has been improved, but would still not be considered ‘quality meat’.
- 13. Mcdonald’s McRib Don’t worry, the breaks in the meat aren’t real bones!
- 14. Wendy’s Chili • Filled with sandy goodness…Silicone Dioxide AKA Silica • Product found in quartz or sand • Serves as an “anti-caking” agent, allowing the chili to stay looking fresh.
- 15. Let’s look at the facts… Bacon Clubhouse Grilled Chicken Sandwich Calories: 610 Total Fat: 26 Sat Fat: 8g Trans: 0.5g Sodium: 1750mg Total Carbs: 50g Fiber: 3g Sugar: 14g Protein: 45g Calories: 1050 Total Fat: 50g Sat Fat: 16g Trans: 0g Sodium: 2290mg Total Carbs: 115g Fiber: 7g Sugar: 18g Protein: 35g Big Breakfast with Hotcakes & Egg Whites (Large Biscuit) 6” Turkey Breast on 9-Grain Wheat Bread Calories: 280 Total Fat: 3.5g Sat Fat: 1g Trans: 0g Sodium: 760mg Total Carbs: 46g Fiber: 5g Sugar: 7g Protein: 18g
- 16. Let’s look at the facts… Schlotzsky's Small Albuquerque Turkey Wrap Calories: 690 Total Fat: 38 Sat Fat: 12g Sodium: 2100mg Total Carbs: 58g Protein: 33g Chicken Finger Plate Calories: 1300 Total Fat: 74g Sat Fat: 11g Sodium: 3400mg Total Carbs: 105g Fiber: 9g Sugar: 17g Protein: 52g Arby’s Market Fresh Turkey Ranch & Bacon Sandwich Calories: 800 Total Fat: 35 Sat Fat: 9g Trans Fat: 0.5g Sodium:2250mg Total Carbs: 76g Fiber: 5g Sugars: 18g Protein: 48g Do we think this total fat is made up mostly of good or bad fats?
- 17. Let’s look at the facts… Calories: 310 Total Fat: 23g Sat Fat: 9g Trans: 1g Sodium: 1280mg Total Carbs: 11g Fiber: 4g Sugar: 6g Protein: 15g Subway Spicy Italian Chopped Salad Zaxby’s Cobb Grilled (No Dressing) Calories: 685 Total Fat: 35g Sat Fat: 14.5g Sodium: 1755mg Total Carbs: 37g Fiber: 3g Sugar: 8g Protein: 53g McDonald’s Premium Bacon Ranch Salad with Grilled Chicken Calories: 310 Total Fat: 14g Sat Fat: 6g Trans: 0g Sodium: 1120mg Total Carbs: 9g Fiber: 3g Sugar: 3g Protein: 38g Ranch Dressing Calories: 160 Total Fat: 16g Sat Fat: 3g Sodium: 260mg Total Carbs: 2g Protein: 1g
- 18. Let’s look at the facts… Strawberry McCafe Shake (Medium) Calories: 690 Total Fat: 20g Sat Fat: 13g Trans: 1g Sodium: 210mg Total Carbs: 114g Fiber: 0g Sugar: 100g Protein: 15g Calories: 480 Total Fat: 17g Sat Fat: 10g Trans: 0.5g Sodium: 270mg Total Carbs: 66g Fiber: 1g Sugar: 50g Protein: 12g McCafe Caramel Mocha (Large) Frozen Strawberry Lemonade (Large) Calories: 290 Total Fat: 0g Sat Fat: 0g Trans: 0g Sodium: 15mg Total Carbs: 76g Fiber: 1g Sugar: 68g Protein: 1g Zaxby’s Banana Pudding Milkshake Calories: 790 Total Fat: 36g Sat Fat: 21g Sodium: 260mg Total Carbs: 102g Fiber: 1g Sugar: 89g Protein: 12g Chik-fil-a Cookies & Cream Milkshake Calories: 660 Total Fat: 31g Sat Fat: 15g Sodium: 510mg Total Carbs: 94g Fiber: 1g Sugar: 89g Protein: 16g Large Coke (Chik-Fil-A) Calories: 250 Total Fat: 0g Sat Fat: 0g Sodium: 80mg Total Carbs: 68g Fiber: 0g Sugar: 68g Protein: 0g
- 19. Bagels 20 Years Ago 140 calories 3-inch diameter Today Panera’s Cinnamon Crunch Bagel 430 calories 6-inch diameter Calorie Difference: 290 calories Two Pepperoni Pizza Slices 20 Years Ago 210 calories 1.5 ounces Today Papa John's Large Original Crust 660 calories 6 ounces Calorie Difference: 450 calories Coffee 20 Years Ago Coffee with 2 tbsp of whole milk 25 calories 12 ounces Today Starbucks' Venti Cinnamon Dolce Latte (No Whipped Cream) 340 calories 20 ounces Calorie Difference: 315 calories
- 20. Eating Out.. Look for the logo! • When eating out look for American Heart Association Logo for a healthier choice that has checked the following items and has passed the test! • Nutrition requirements for certified meals include the following: – Calories – Total Fat – Saturated Fat – Cholesterol – Trans Fat – Sodium – Beneficial Nutrients
- 22. Atkins Bar Chocolate Chip Granola Bar Sodium? How many ingredients? Fat?
- 23. Smart Ones Asian-style Beef and Broccoli
- 24. Alternative Recipe: Slow Cooker Beef and Broccoli Serves 4. Prep: 15 minutes, Slow Cooker: 5 hours 30 minutes Ingredients: • 1 lb. boneless chuck roast, sliced into thin strips; • 2 to 3 cups fresh broccoli florets; • 1 apple, thinly sliced (optional); • ½ cup low sodium beef stock; • ⅓ cup low sodium soy sauce; • ⅓ cup raw honey(optional); • 3 cloves garlic, minced Directions: Preparation • In a slow cooker, combine together the beef stock, soy, honey, garlic, and sliced apple. • Add the beef to the slow cooker and stir. • Set slow cooker to low and cook for 4 to 5 hours. • When the time is up, combine the tapioca starch with some of the liquid from the slow cooker in a small bowl. Pour it back into the slow cooker and stir well. • Add the broccoli and cook for another 30 min. http://paleoleap.com/slow-cooked-beef-broccoli/
- 25. Quick “Healthy” Meals “High Protein, Low Carb” Atkins Meals Sesame Chicken Stir-Fry Sodium? Fat?
- 26. Alternative Recipe Chicken and Asparagus Teriyaki Stir-Fry Skinnytaste.com Servings: 4 • Size: 1 1/2 cups • Points +: 7 • Smart Points: 5 Calories: 302 • Fat: 8 g • Carb: 15 g • Fiber: 2 g • Protein: 42 g Sugar: 5 g • Sodium: 531 mg • Cholesterol: 125 mg Ingredients: • 3 tablespoons soy sauce or gluten-free soy sauce • 2 tablespoons mirin (optional) • 1/2 tablespoon honey • 1/2 tablespoon fresh grated ginger • 1 teaspoon cornstarch (optional) • 1 1/2 pounds skinless chicken breast, cut into 1/2-inch cubes • Kosher salt, to taste • 1 tbsp canola or grapeseed oil, divided • 12 oz asparagus, ends trimmed, cut into 2-inch pieces • 4 cloves garlic, chopped Directions: Whisk the soy sauce, mirin, honey and ginger and cornstarch in a small bowl; set aside. Lightly season the chicken with salt. Heat a large non-stick wok over medium-high heat, when hot add 1 teaspoon of the oil, then add the asparagus and cook until tender-crisp, about 6 to 7 minutes. Add the garlic and cook until golden, about 1 minute. Set aside on a dish. Increase the heat to high, then add 1 teaspoon of oil and half of the chicken and cook until browned and cooked through, about 4 minutes on each side. Remove and set aside and repeat with the remaining oil and chicken. Place everything back into the wok, pour the sauce over and cook stirring 30 to 60 seconds until the sauce thickens slightly.
- 27. Snapple Lemon Tea “All Natural” vs. Snapple “Diet” Lemon Tea Snapple Lemon Tea “All Natural” Snapple “Diet” Lemon Tea
- 29. Marketing win?
- 30. Marketing Win?
- 32. Formula for a healthy diet Eat Real Food Eat from all 5 Food Groups Drink Water Balance Your Portions
- 33. 1) Eat Real Food Shop the perimeter
- 34. 2) Eat from all 5 Food Groups
- 35. How much per day? Grains Fruits Vegetable Protein Dairy 5-6 servings 2-3 servings 3-4 servings 4-5 servings 3 servings
- 36. What is a serving? Grains Fruits Vegetable Protein Dairy 5-6 servings 2-3 servings 3-4 servings 4-5 servings 3 servings EXAMPLES OF 1 SERVING SIZE FOR EACH FOOD GROUP • 1 c. dry cereal • 1/3 c. cooked pasta or rice • ½ c. cooked cereal • 1 slice bread • 6 inch tortilla • ½ english muffin • 1 c. fresh/raw fruit • 1 small fruit • ½ c. canned fruit • ½ c. juice • ¼ c. dried fruit • 1 c. fresh/raw vegetable • 1 small vegetable • ½ c. cooked vegetables • ½ c. starchy vegetables • 3 oz. meat • 1 egg • ¼ c. nuts or seeds • 2 Tbsp. nut butter • 1 c. milk • 6 oz. yogurt • ½ c. cottage cheese • 1 oz. cheese Fats 3-4 servings • 2 Tbsp salad dressing • 1 Tbsp oil, jelly, or spread
- 37. 3) Drink Water • Remember that added sugar in those fast food drinks we talked about…Drink water to: Save calories, sugar and preservatives • Flavor your water to keep it interesting • Calculate how much water you should be drinking: 1) Divide Your Weight in pounds by 2.2 = Your Weight in Kg 2) Multiply 30 x Your Weight in Kg 3) Take that number and divide by 240 4) This gives you the number of 8oz glasses you need in a day
- 38. 4) Balance Your Portions Lean Protein: • Boneless, skinless chicken and turkey • Fish and seafood • 93% lean ground turkey and ground chicken • 93% lean ground beef • Pork tenderloin • Boneless, trimmed pork chop • Eggs • Reduced fat cheese • 1% - Skim milk • Low fat Greek yogurt
- 39. Starch: • Potatoes • Corn • Peas • Dried Beans • Winter squash/Butternut Squash • Bread • Rice • Pasta • Cereal • Oatmeal • Cous Cous • Quinoa
- 40. Non-Starchy Vegetables and Fruits: • Asparagus • Broccoli • Brussels Sprouts • Summer Squash and Zucchini • Tomatoes • Lettuce, Spinach, Kale • Cucumbers • Carrots • Onions • Mushrooms • Berries • Bananas • Apple • Orange
- 41. Final Thoughts Keep cooking simple & eat things you like Healthy Recipe Handout Pick a day each week that you plan out meals and snacks for the week Take fast food out of the equation Look for healthier options whenever you can
Editor's Notes
- This is week 3 of your program-weeks 3 through 11 will include coaching, registered dietitian appointments, exercise, and much more Today we will briefly discuss what the topics will be through the next few weeks, we will talk about your options to add to the program and what we expect from you
- Refer to their calorie prescription since that is in gram format Also state this is how it is read on the label Carbs: 30-45 g per meal; 15 g at snack Protein: about 20 g or more per meal; 10-20 g per snack or more Fat: about 20 g per meal; Not really concerned with total fat more concerned with the type of fat which we will talk about in another class 1 serving= 15 grams carbohydrates 1 oz protein = 7 grams protein
- Take a look at what’s really in fast food meal’s and see if they are what the marketing side has illustrated for you.
- LIMITIED INGREDIENTS? (On checklist)….I think not. McDonald’s Fries show few signs of aging due to heavy servings of preservatives. 1 week or 1 year They have 17 ingredients in them….How many ingredients does it take to make homemade french fries? Small Fry: 230 calories 11 g fat 130 mg sodium 30 g carbs Large Fry: 510 calories 24 g fat 290 mg sodium 67 g carbs Take away message: 17 ingredients compared to two ingredients for french fries. With you in control of fat, sodium, and carb intake.
- Take a look at the difference between The U.S.’s McDonald’s and The U.K.’s ingredients for French fries. There is a huge difference! Other countries have banned a lot of chemical preservatives that the U.S. still uses today. TBHQ is one that has been banned. More than 3,000 food additives -- preservatives, flavorings, colors and other ingredients -- are added to U.S. foods. Many of these additives are banned in other countries.
- Take out McDonald’s burger “if its been inspected by the USDA and it has no fillers or no extenders why does it still look like this over a time period of 2 months and some days.
- Subway is known for “low fat” meals. Contains eggs and “premium egg blend”. Some things in this special blend include Glycerin, a solvent found in soap and shaving cream; Dimethylpolysiloxane, a silicone that is also found in Silly Putty; and Calcium Silicate which is a sealant used on roofs and concrete Bacon egg and cheese: 410 calories 16 g fat 1050 mg sodium 45 g carbs 23 g protein
- “Mechanically Separated Meat” is a mixture created when bones and carcass of leftover chicken are mixed together in a food processor. This slime is then molded into nugget shape, breaded, and fried. A side note is McDonald’s website does not contain the ingredients for the nuggets. They have a two paragraph statement saying to visit their website their website for ingredient information which the link takes you directly back to the home page. So it takes you in a circle without saying the ingredients.
- “Meat in a bag”. Back in 2011 Taco Bell was under fire about their meat only being 35% beef. The other percentage comes from binders, phosphates, and extenders. The meat from Taco Bell does not meet the minimum requirements set by the USDA, she said. “Rather than Taco Bell calling the meat ‘seasoned ground beef’ they should refer to it as ‘mixed meat’ and list the additional ingredients so consumers can know what they are putting into their mouths Has been certified as vegetarian certified and now has options for vegetarians. As you can tell that wasn’t hard, with their meat only at 35% beef………….
- Don’t worry, the breaks in the meat aren’t real bones!
- Filled with sandy goodness.. It contains silicon dioxide in it. Also known as Silica, it can be found in quartz or sand. It also serves as an “anti-caking” agent, allowing the chili to stay looking fresh. Website “every batch of Wendy's chili is slow-cooked in-store for 2 hours” Marketing that the chili is made fresh everyday, but all they do is heat it up.
- Pull out your nutritional check list and lets compare the following meal items to the ranges.
- Chicken finger plate includes fries, zax sauce, texas toast, 5 fingers and cole slaw
- You go for a salad to be healthy and get your greens “fiber” and they are all below 5g. How much fiber do you need for a day? Eating a salad as a meal isn’t going to help you meet your nutritional content for the day. Also, see they sneak in the sodium in the salads and the Zaxbys salad with the dressing is reaching over 2,000 mg of sodium.
- All of the drinks have really high calories and way too much sugar. And just think this isn't a meal, individuals drink these drinks for dessert on top of their meals.
- In 2012 $4.6 Billion was spent on Advertisements of Fast Food opposed to only $116 million spent on advertisement for fruits and vegetables. And you wonder why it’s hard to eat healthy… Well it’s 4.6 billion dollar answer…….. Our portion sizes have been enlarged over a two decades.
- When eating out look for the American Heart Association logo. Choosing the item with the logo will be beneficial for you because it has passed the test for nutritional requirements in a quality range. Subway
- http://foodbabe.com/2015/02/16/the-behind-the-scenes-marketing-tricks/ http://www.coachcalorie.com/food-advertising-tricks/
- The limit is 5g per fat in a snack. Do you think a granola bar should have that many ingredients? Granola used to be just oatmeal, nuts, and honey.
- It may be high in Protein for the portion but it contains a lot of sodium for one meal. Remember one meal aim to have less than 600 mg of sodium.
- This alternative recipe is simple and is made in the crockpot and you have four servings per one pot. You can freeze the left overs into meal portions and eat for lunch or dinner when ever you please. Apple is used instead of brown sugar (so your getting natural sugar from a serving of fruit)
- It may be high protein and low carb but other nutrients are affected by the endless list of ingredients to alter the high quantities if protein and carbs. Another thing that stuck out to me was “raisin juice concentrate”?
- This recipe is a healthier alternative to the Adkins Sesame Chicken Stir Fry. Less Calories compared to 360 Calories Less Fat compared to 23g of Fat More Protein compared to 26g of Protein Making your own meals you have the knowledge of what exactly is in it and not a long list of ingredients that you have never heard of or can pronounce. Also, you can add more vegetables to this dish or if you do not have a taste for asparagus try broccoli and peppers. You can make our meals a head of time and freeze them to fit it into your schedule.
- Natural Tea has 10mg of Sodium Diet Lemon Tea has 15 mg of Sodium All natural you would think would be tea, and lemon juice That is not the case, Lemon isn't even listed on the ingredient list, just citric acid and sugar. Diet Lemon Tea has Aspartame instead of sugar, and potassium citrate.
- Ingredients are listed in the order of greatest to least. Whole Grain is the first ingredient and it has more whole Grain than any other ingredient! This is a nutritional breakfast because it contains a lot of whole grain. But what's the second ingredient? Sugar Corn Syrup= artificial sugar or sweetener. Take a look at the fiber- only 1g. You have more sugar than you do fiber, and protein.
- Do you see the difference between the regular and reduced sugar. The sugar did go down (not by much), but can you point out what went up?
- First ingredient is apple juice concentrate…. Why does a “mango” flavor shake have apple juice concentrate (sugar), carrot juice concentrate, orange juice concentrate, (mango is the fourth ingredient) you would think that it would be the first ingredient. Only has 2g of fiber and the “fruit juice concentrate” is giving you the access amount of sugars.
- http://foodbabe.com/2015/02/16/the-behind-the-scenes-marketing-tricks/ http://www.coachcalorie.com/food-advertising-tricks/
- Take time to plan out your meals a couple of times a week – we are giving you ideas Take eating out out of the equation
- 1 cheese stick or 1 slice of cheese is about 1 ounce Something to remember here is that we are all “re-learning” what a true serving size is. If you think about it, have we been getting the correct portion when we go out to eat? Or when we go to a friend/family members home, do we serve ourselves a correct portion? Most likely no. We have grown accustomed to a larger portion size and we consider that as “normal”. We are all learning what a correct serving size is so we can practice “portion control” when we are at home, out to eat, etc. We have actually been giving other people control over our portions/serving sizes for a long time, since early childhood. Our parents served our food and then engrained in our heads “finish your plate”. When we are out to eat we order our entrée and the restaurant has given us their idea of a portion. Just because we were served that “portion” does not mean it is in the correct “serving size” and that we should finish it all. We have to stop letting other people have control over our diet in this way. One way to regain control over your diet is to have a better understanding of what a true serving size is and that way you can learn to eat only that at a meal no matter where you are.
- Guestimate is no more than a cup