+ Eat this, not that! How many calor ies do I need? Do you know what you’re eating? Food Day 2011 AGSDN Created and presented by Cassandra Golden and the Association of Graduate Students in Dietetics and Nutrition members

+ Cals 1310 Fat: 93 g Sodium: 1470mg Applebees Paradise Chicken Salad Applebees oriental chicken salad Calories: 340 Fat: 4.5 g Sodium: 2060 mg

+ 100 cal, 0 g fat, 17 g sugar Sun-Maid Mixed FruitSun-Maid Raisins 130 cal, 0 g fat, 29 g sugar, 2 g fiber

+ Pizza Hut Thin N Crispy Cheese Pizza (2 slices, 14" pie) 520 calories 22 g fat (12 g saturated) 1,480 mg sodium 58 g carbohydrates Pizza Hut Chicken, Red Onion & Green Pizza (2 slices, 12” pie) 460 calories 15 g fat (6 g saturated) 1,450 mg sodium 47 g carbohydrates 24 g protein 4 g fiber

+ 570 calories 23 g fat (9 g saturated, 1 g trans) 1,640 mg sodium 70 g carbohydrates Subway Meatball Marinara (on 6" white) Subway Turkey and Ham Sub with Tomatoes, Onions, Green Peppers, Pickles, Olives, and Mustard (on 6” 9- Grain Wheat) with Dannon Light & Fit Yogurt 390 calories 4 g fat (1 g saturated) 1,335 mg sodium 65 g carbohydrates 24 g protein 5 g fiber

+ Taco Bell Grilled Stuff Burrito (Chicken) 660 calories 24 g fat (7 g saturated) 2,010 mg sodium 77 g carbohydrates Taco Bell Fresco Chicken Soft Tacos (2) and Guacamole 375 calories 11 g fat (2 g saturated) 1,445 mg sodium 46 g carbohydrates 24 g protein 7 g fiber

+ Panera Bread Half Sierra Turkey Sandwich with Half Greek Salad 670 calories 43 g fat (10 g saturated) 1,860 mg sodium 48 g carbohydrates Panera Bread Asian Sesame Chicken Salad with Asian Sesame Vinaigrette (full portion) and an Apple 480 calories 20 g fat (3.5 g saturated) 810 mg sodium 52 g carbohydrates 31 g protein 7 g fiber

+ Chic-fil-A Chicken Caesar Cool Wrap with Cole Slaw (medium) 820 calories 45 g fat (11 g saturated) 1800 mg sodium 78 g carbohydrates Chic-fil-A Chicken Nuggets with Barbecue Sauce (8 piece) with a Side Salad and Reduced-Fat Berry Balsamic Vinaigrette 455 calories 18.5 fat (5.5 g saturated) 1,430 mg sodium 40 g carbohydrates 32 g protein 3 g fiber

+ Dunkin Donuts Not That! Multigrain bagel with cream cheese Calories:350 cal Fat:14 g Saturated Fat:5 g Cholesterol:205 mg Protein:19 g Carbohydrate s: 35 g Fiber:1 g Sugars:8 g Sodium:1300 mg Calories:500 cal Fat:15 g Saturated Fat:7 g Cholesterol:30 mg Protein:18 g Carbohydrate s: 75 g Fiber:5 g Sugars:12 g Sodium:980 mg Eat This… Ham, egg and cheese english muffin

+ Jamba Juice Peach Perfection (Original)) Peanut Butter Moo’d (Original) Calories:340 cal Fat:1 g Saturated Fat:0 g Cholesterol:0 mg Protein:2 g Carbohydrates:84 g Fiber:6 g Sugars:67 g Sodium:30 mg Calories:800 cal Fat:21 g Saturated Fat:6 g Cholesterol:15 mg Protein:21 g Carbohydrates:131 g Fiber:4 g Sugars:115 g Sodium:490 mg

+ Starbucks Eat This! Reduced-Fat Very Berry Coffee Cake Not That! Calories350 Fat10 Saturated Fat4 Cholesterol55 Protein7 Carbohydrates59 Fiber4 Sugar31 Sodium480 Banana Nut Loaf Calories490 Fat19 Saturated Fat2.5 Cholesterol25 Protein7 Carbohydrates75 Fiber4 Sugar46 Sodium210

+ Taco Bell Eat This! Fresco Grilled Steak Soft Taco Not That! Grilled Steak Soft Taco Calories150 Fat4 Saturated Fat1.5 Cholesterol15 Protein9 Carbohydrates19 Fiber2 Sugar2 Sodium520 Calories250 Fat14 Saturated Fat4 Cholesterol30 Protein11 Carbohydrat es 19 Fiber2 Sugar2 Sodium550

+ Fact or Fiction? Fat free food is calorie free.

+ Fiction! The fact that a food is fat free does not make it calorie free; the food can still have protein and carbs, both of which have calories. When fat is removed from foods, often times sugar or thickeners, like starch, will be added to give back to the flavor or consistency of the food. Make sure you read the ingredients and nutrition facts of foods.

+ Fact or Fiction? Eating a salad is always a healthier option…

+ Fiction! This is not always true. Often, salads come with a large piece of fried chicken breast and/or a full-fat/creamy dressing! If you want to have a healthy salad, make sure to go for dark, leafy greens with a variety of vegetables and ask for the dressing ON THE SIDE! Another fact: it is better to have a meal that is balanced and contains food from all food groups in adequate proportions.

+ Fact or Fiction? Organic foods are more nutritious than conventional foods.

+ Fiction! Organic and conventionally grown produce will have the same nutritional values. The difference is the issue of trace amounts of herbicides and pesticides in conventional produce It is safer to buy organic, but by no means is it more nutritious.

+ Fact or Fiction? Skipping Breakfast Saves Calories This is the most important meal of the day! Breakfast helps you get your metabolism going, research shows that those that start off with a healthy breakfast tend to make better food choices throughout the day.

+ Fact or Fiction? I shouldn’t eat after 6 P.M. You should never stop eating at any specific time. It all depends on how active you are and if you have reached your caloric needs!

+ Fact or Fiction? Carbohydrates make me fat The key is to stay away from processed carbs that are often high in sugar and flour! Breads, rice, pasta, and beans have less calories per gram than fat containing foods such as cheese and chocolate. Carbohydrates and proteins = 4 cal/gram, while fats have 9 cal/gram Many health benefits including energy production and satiety.

+ Fact or Fiction? Snacking is always a bad idea Snacking between meals is NOT a bad idea, it actually helps you eat less thru out the day and promote your metabolism to speed up which results in using more calories! When we think of snacking, think healthy, such as: low-fat fruit yogurt, rice crackers or multigrain crackers with peanut butter, whole grain pita & hummus, celery sticks and peanut butter, fruits (apples, pineapples, pears, grapes).

+ Fact or Fiction? If I eat more protein, I can build big muscle!

+ Fact or Fiction? Does celery really contain negative calories? Celery has about 6 cals/ 8 inch stalk. Misconception is that it contains “negative calories” all foods have calories. Made mostly of plant cellulose, which body has a hard time digesting. Bodily energy used to break down celery is greater than celery itself. Amount of calories lost is minimal, no more than calories a day. Celery is a healthy snack item which satiates hunger quickly, thus eliminating desire for high fat foods.

+ Fact or Fiction? E ggs are not good for you… One egg contains 6 grams of protein and contains all 9 essential amino acids. Satiety factor. Beneficial for eye health as well as hair and nails. Eggs have choline, important for cardiovascular and nervous system as well as the brain. Contains large amount Vitamin D. Only negative- those with preexisting high cholesterol should limit egg yolk consumption to 1-2 yolks per week. 1 egg contains 71% cholesterol needs for day.

+ How many calories do I NEED? The Harris-Benedict equation is a method used to estimate the daily calorie requirements of an individual using their basal metabolic rate, or BMR. The estimated value is then multiplied by a number that corresponds to the person's activity level. The resulting number is the recommended daily calorie intake to maintain current weight. The equation does not take into account calories burned by existing large amounts of muscle mass, nor does it account for the additional calories provided by excess body fat.

+ Calculating BMR BMR calculation for men BMR = ( x weight in kg ) + ( x height in cm ) - ( x age in years ) BMR calculation for men BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.76 x age in years ) BMR calculation for women BMR = ( x weight in kg ) + ( x height in cm ) - ( x age in years ) BMR calculation for women BMR = ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )

+ Applying the HBE Amount of exerciseDaily Caloric Requirement Sedentary BMR x 1.2 Very Light Exercise BMR x Moderate Exercise BMR x 1.55 Heavy Exercise Daily BMR x Extremely Heavy Exercise BMR x 1.9