This has how much sugar?!?! 4 grams of sugar = 1 teaspoon = 16.5 calories To maintain a healthy weight, the USDA recommends no more than 10 % of calories should come from added sugar. That is the equivalent to 12 teaspoons or 48 g in a typical 2,000 calorie diet. 2
The Effects of Sugar Sugar makes your energy spike and then crash so fast that you need to reenergize soon after with more food & drink. That can lead to overeating and weight gain.
Beverages The average American gets about 20% of their calories from beverages! If you were to drink just one 20 oz. regular soft drink a day in addition to your regular diet, you would gain 27 lbs in a year. If a beverage has 20% or more of the Daily Value for calcium or vitamin C in one serving, it’s considered a good “nutrient dense” choice
RETHINK YOUR DRINK! 6
RETHINK YOUR DRINK!
RETHINK YOUR DRINK!
Best Eating Tips Portion sizes – eat smaller servings of high-fat calorie and larger servings of nutrient dense, low calories foods. Ex: lots of veggies, ½ cup of ice cream Do not skip meals! Eating for your specific needs – A highly active individual will require more calories than a sedentary individual. 9
TOP 10 Practical Suggestions Eat within 1 hour of waking. 2. Drink healthy fluids early, often, and enough. Check the color of your urine, should look like lemonade! 3. If it makes the bag greasy, it makes the body fat. Leaves a mark, bad for the heart! 10
4. What stays in the tank longer, gives the biggest bang for the buck. Bread vs. soda as a fuel source Peanut butter sandwich vs. Pop Tart 5. Eat nutrient-dense foods. Brownie vs. milk 6. Eat Slowly
Fresh, colorful vegetables (I’m not talking Kix or Trix!) Fiber without water is like driving a car without wheels!! 9. Eat what you can identify!!!!! Do you know what phenylketonuria , Monosodium Glutamate, sodium nitrate, Potassium Bromate, Sulfites, and Diacetyl are? Don’t eat “edible items” that contain them! 12
AND FINALLY! #10 EXERCISE You win! 13
Eat This… Not That!
Which is the healthier choice? Arby’s super roast beef Arby’s Roast beef & swiss market fresh sandwich Calories: 440 Fat: 19g (7g saturated) Sodium: 1061 mg Calories: 810 Fat: 42g (13g saturated) Sodium: 1780 mg 15
Which is the healthier choice? Subway 6 in tuna sub Subway 6 in double roast beef sub Calories: 360 Fat: 7g (3.5 saturated) Sodium: 1300 Calories: 530 Fat: 31g (7g saturated) Sodium: 1010 mg 16
Which is the healthier choice? Uno cheese & tomato flatbread pizza Uno Individual classic deep dish pizza Calories: 755 Fat: 30g (17g saturated) Sodium: 1815 mg Calories: 2310 Fat: 162g (48g saturated) Sodium: 4200 mg 17
Which is the healthier choice? McDonald’s Quarter Pounder McDonald’s Premium Grilled Chicken Club Calories: 410 Fat: 19g (7g saturated) Sodium: 730 mg Calories: 570 Fat: 21g (7g saturated) Sodium: 1720 mg 18
Which is the healthier choice? Auntie Anne’s jalapeno pretzel Auntie Anne’s whole wheat pretzel Calories: 450 Fat: 9.5g (4g saturated) Sodium: 1610 mg Calories: 280 Fat: 1.5g (0 saturated) Sodium: 960 mg 19
Which is the better snack? Quaker Cheddar Cheese Rice Cakes Baked Tostitos Calories: 140 Fat: 5g (2.5 saturated) Sodium: 460 mg Calories: 120 Fat: 3 g Sodium: 130 mg 20
Which is the better snack? Cheetos All Natural White Cheddar Puffs Cheddar Sun Chips Calories: 150 Fat: 9g (1.5 g saturated) Sodium: 290 mg Calories: 140 Fat: 3g (0.5g saturated) Sodium: 120 mg 21
Which is the better snack? Nabisco Original Triscuit Cracker Reduced Fat Wheat Thins Calories: 120 Fat: 4.5g (1g saturated) Sodium: 180 mg Calories: 130 Fat: 4g (0.5 saturated) Sodium: 260 mg 22