Project Sponsors School District of Philadelphia Nutrition Center, Department of Bioscience & Biotechnology Drexel University USDA project funded through the Food Stamp Program Funded by the PENNSYLVANIA NUTRITION EDUCATION TRACKS, a part of USDA’s Food Stamp Program. To find out how the Food Stamp Program can help you buy healthy foods, contact the PA Department of Public Welfare’s tool-free helpline at This institution is an equal opportunity provider and employer.

Pop Quiz: Which meal has the least amount of fat? #1 Quarter Pound Burger with cheese, large fries and diet soda #2 Crispy chicken salad with 2 oz of creamy Caesar dressing and regular soda #3 Taco Salad and bottled water 54 grams 34 grams 48 grams

What’s Important ?? Healthy Choices Breakfast Beverages Fast Food Fitness

MyPyramid Physical Activity Variety Moderation Proportionality Gradual Improvement Personalization

2005 Dietary Guidelines: Make 1/2 your grains whole grains Importance of fruits & veggies Eat plenty of calcium-rich foods Find your balance between food and physical activity Reduce your intake of added sugar MyPyramid GrainsVeggies Meat & Beans Dairy Fruits Oils

What is the difference between a SERVING and a HELPING

Serving Sizes Serving size will be on the Nutrition Facts label of packages The Food Guide Pyramid also had serving sizes that are important

Portion distortion! 6.5 ounces = 88 calories 12 ounces = 160 calories 20 ounces= 266 calories Increase of 178 calories! Source: /qtr2/drinks.htm

Some Serving Size Examples: Baseball = 1 cup of cereal Small computer mouse = 1/2 cup chopped fruit Two 9-volt batteries = 1 1/2 ounce of cheese Deck of cards = 2-3 ounces of meat

Where do I get Energy? Energy and Fuel comes from food and is measured in Calories Calories come from: Carbohydrates Protein Fat

Carbohydrates Best fuel for our bodies Choose foods high in fiber - whole grains, vegetables, fruits, beans Whole grains Vegetables Fruits Beans Milk & Yogurt

US Dietary Guidelines: Where your calories should be coming from? ~55% ~15% ~30% A healthy diet consists of choosing the recommended number of servings from each of the different food groups If you are eating about 2000 calories a day Carbohydrates Protein Fat ~ 275 grams~ 75 grams~ 66 grams

How to Spot a Fad Diet: Quick fixes and fast weight loss or gain Entire food groups are left out Relies on meal substitutes or special foods Requires the use of supplements a.k.a. Unhealthy Ways to Lose Weight What to Avoid…

The “Secret” to maintaining a healthy weight… Energy In: All the food you eat Energy Out: All the activity you do must equal =

Importance of Breakfast When was the last time you ate? The night before at dinner? Why is skipping breakfast such a big mistake? What are some reasons why you skip breakfast? A High Energy Breakfast = a High Energy Day

Skipping Breakfast Can lead to weight gain… By causing you to over-eat later in the day. Over time it can slow your metabolic rate. If you start the day with an Empty Tank Your body will need to work extra hard to get energy

Breakfast Ideas: Set your alarm minutes earlier Have grab and go foods in the house Microwave leftovers Get organized the night before

More Breakfast Ideas Bagel with peanut butter Pack of crackers Fruit Granola bar Instant oatmeal Yogurt Graham crackers Cereal

Fast Food ??? What is the healthiest choice when it comes to fast food ? ??

Before: What you might choose: Quarter Pound Burger w/cheese Large Fries Large Milkshake Totals: 1770 Grams of Fat = 68 Calories = Grams of Fat

Fast Food Make-Over: After:Grilled Chicken Sandwich Small Fries and Water Totals: Calories = Grams of Fat = Grams of Fat

Healthful Hints: Choose vegetable topped pizza - skip fatty meat toppings Choose grilled chicken - skip fried foods Choose smaller portions - skip “super size” Other good choices: baked potato, side salads, bean burritos, frozen yogurt Fast Food

Restaurants Take half home for another meal or share with a friend Use salsa and mustard instead of mayonnaise or oil Order water or diet beverages Skip fried foods with breading or remove breading More Healthful Hints:

If you have practice or work after school store snacks in your locker or gym bag Cafeteria Add fruit/vegetable when you can Skip mayo, fried foods, and anything greasy Buy water More Healthful Hints: School

Future Health So…it is important to choose healthy foods to help prevent: High blood pressure High cholesterol Heart disease Strokes Diabetes Cancer Weight gain Healthy artery = normal blood flow Plaque deposits = less blood flow

Healthy Beverages Lower your intake of sugar Limit soft drinks, soda, fruit drinks, sweetened iced tea They have many calories and few vitamins or minerals Weight gain Tooth decay

Healthy Snacks Choose snacks low in sugar too! Make healthier decisions today: Fresh fruit Baby carrots or other raw veggies Granola bars Crackers Dried fruit Fig bars, vanilla wafers, or graham crackers Peanuts Yogurt or pudding Pretzels String cheese

Physical Activity & Fitness At least minutes most days of the week (preferably daily) Choose activities that you enjoy and will do regularly How much do we need??

Examples: Walk more, drive less: get off the bus a few stops early Walk up stairs instead of taking the elevator or escalator Find friends or family to join you: dance, basketball, bike, walk, jog, jump rope…

Setting Healthy Goals Be specific Put it in writing Set realistic goals Develop an action plan Believe in yourself Be flexible Reward yourself

QUESTIONS???