Stephanie Bailey Nutrition Educator Graduate Assistant

SunChips – 1 oz. 140 Calories 6 g Fat 170 mg Sodium 3 g Fiber Cheetos – 1 oz. 160 Calories 10 g Fat 290 mg Sodium 0 g Fiber

 Review the importance of food groups  Understand how to “decode” a food label  Recognize proper portion sizes  Learn how to properly plan meals

The Food Pyramid

 Grains- 6 servings  Make half your grains whole grains  1 slice whole grain bread  1 cup whole grain cereal  ½ cup rice/oatmeal  Vegetables- 2 ½ -3 servings  Vary your veggies  1 cup raw spinach  ½ cup broccoli  1 medium potato

 Fruit- 2 servings  Focus on fruit  ½ cup strawberries  1 small banana  ¼ cup dried fruit  Dairy- 3 servings  Get your calcium-rich foods  1 cup milk  1 cup yogurt  1 slice cheese

 Protein- 5 ½ - 6 ½ ounces  Go lean with protein  1 oz meat/ 1 slice turkey meat  1 egg  ¼ cup cooked beans  Oils- 6 teaspoons  Choose healthier unsaturated oils  1 Tbsp. oil = 3 tsp.  2 Tbsp. peanut butter = 4 tsp. oil  2 Tbsp. Italian dressing = 2 tsp.

 “No Trans Fat”  Can have up to.4999 g / serving  “Reduced Fat / Calories”  25% less / serving  Low Fat  < 2 g fat / serving Moral = Watch serving size

 How many servings of fruit is a large banana? a. 1 b. 2 c. 3

Using the water, pour what would be 1 serving or 1 cup of milk.

Pour a serving of cereal.

Scoop out the proper portion of peanut butter.

 Which of the following is a good example of the proper portion of protein? A. cd B. deck of cards C. palm of your hand D. a & c E. b & c

 When dining in:  Use a smaller plate  Do NOT eat from the container or bag!  Use the measuring cups  When dining out:  Place half in a to-go container before eating  Share with someone  Order a kids size  Leftovers = food for later!

 Key word = planning!  With a little time and effort you can save calories and be healthier…it will pay off in the long run!  It can be done on a budget!  Helps you stay on track

 Let’s start with breakfast  Most important meal of the day!  Choose whole grains, a protein, fruit  Protein can be eggs, peanut butter, dairy  In a rush—plan ahead and pack something the night before  Ie. Granola bar; apple; smoothie

 Oatmeal-add berries, bananas, apples, dried fruit, almond slices  Fruit smoothie—blend together skim milk or plain yogurt with frozen fruit  Whole wheat toast or English muffin with peanut butter  Cottage cheese with fresh fruit  Cereal- add fresh or dried fruit

 Be prepared  If dining out: think about what you are ordering before you arrive  Look up nutritional information online  On-the-go: pack something  Pack your lunch the night before  Take leftovers  Pack a salad or sandwich

 Ideas  Salad  Spinach/lettuce, chopped veggies, fruit, beans or meat  Dressing– choose vingarettes  Crackers/ toast  Sandwich  Pack veggies, fruit, soup, or yogurt as a side item alternative to chips

 Choose lean proteins  Bake, boil, grill  Load up on veggies  Remember half your plate is supposed to be fruits/veggies  Choose a starch  Whole grains  Starchy vegetables-potatoes, corn  Use a crock-pot  Good for meats & stews  Cooks all day and is ready when you get home

 Use non-fat plain yogurt or applesauce in place of oil  Use brown rice instead of white & whole grain pasta

Carrots To burn off 1 baby carrot you must walk 20 feet M & M’s To burn off 1 M & M, you must run the length of a football field (100 yards)

 Frozen bananas dipped in dark chocolate  Apple or banana with peanut butter  Fruit and yogurt  Try Greek yogurt for extra protein  “Baked” apples  Place slices of apple in microwave for 1 minute  Drizzle 1 Tablespoon honey and sprinkle with cinnamon

 Whole grain crackers or tortilla chips with salsa or cheese  35 calorie cheese wedge  Granola or energy bar  Pay attention to food label—calories, sugar content, fiber  Mini Pizzas  Toast ½ English muffin or pita and add tomato sauce and cheese  Veggies and hummus

 Make your own trail mix  Whole Wheat Chex or Cheerios  Pretzels  Popcorn  Dried fruit  Nut pieces  Using slices of nuts with help reduce calories  Nuts are healthy but energy-dense

 Late night munchies  Are you truly hungry or just bored?  It takes the brain 20 minutes to realize you are full  Distract yourself: go for a walk, stop procrastinating-get work done; call a friend  Sip on tea  Choose a healthy snack and watch portion size  Measure it out  Do not eat straight from the package or container

Questions??? Next week: Healthy Eating on Campus & Dining Out