Healthy Soul Food The Historic Overtown Public Health Empowerment (HOPE) Collaborative

B OOKER T. W ASHINGTON H IGH S CHOOL

E NERGY What is it? Where does it come from? How do we use it? How much do we need?

E NERGY Food is our fuel It’s what we give our bodies to keep them working right Energy is measured in calories

S OURCES OF C ALORIES Calories comes from: Carbohydrates Fat Protein Alcohol Food SourceCalories/gram Carbohydrate4 Fat9 Protein4 Alcohol7

E NERGY B ALANCE Weight Loss = Consume (eat) less calories Burn/use more calories (Increase exercises ) Weight Gain = Consume (eat) more calories Burn/use less calories High intake and high activity will lead to muscle gain rather than fat gain Maintain Weight Balance intake and use Calories In Calories Out Calories Out Calories In

W HAT ARE THE ORIGINS OF SOUL FOOD ?

H OW MUCH ENERGY DID THESE PEOPLE NEED ?

H OW MUCH ENERGY DO THESE PEOPLE NEED ?

H OW MUCH ENERGY DO YOU NEED ?

NUTRITION FACTS Serving Size: Servings Per Container Amount per serving Calories Calories from fat: % Daily Value Total Fat <65g Saturated Fat <20g Trans Fat Cholesterol <300mg Sodium <2400mg Total Carbohydrate <300g Dietary Fiber >25g Sugars Protein Vitamin A Vitamin C Calcium Iron *Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs. Quantity Tells you how much is one serving and how many servings in one package Alarm area Calories, Fat, Cholesterol, Sodium and Carbohydrates % Daily Value % of what you should have in a day. 100% will be the ideal total value at the end of the day adding all meals. Less than 5%= Low More than 20%= High Good Area The nutrients here are important for health. Get more of these Calories The amount of energy in the food Calories from fat should be less than 30

T HE G OOD, THE B AD AND THE U GLY OF FAT Different types of fat: Saturated fats Unsaturated fats Trans-fat Fatty Acids Cholesterol Source of fat Animal vs. plant

T HE G OOD ! Unsaturated Fat Are liquid at room temperature Often called the good fat because it does not raise cholesterol Foods high in unsaturated fat include: Vegetable oils Nuts Fish

E XERCISE 1. Unsaturated fats are _______ (liquid/solid) at room temperature. 2. It is considered the ______ (good/bad) fat and _______ (raise/does not raise) cholesterol. 3. Oils from plant sources (vegetable and nut oils) do not contain any cholesterol. True False 1. Liquid 2. Good - Does not raise 3. True

T HE G OOD ! Fatty Acids: Omega 3 fatty acids Omega 6 fatty acids Associated with decrease: Risk of arrhythmias Triglyceride Blood pressure (slightly)

T HE G OOD ! Foods high in Omega-3 include: Fatty fishes (mackerel, lake trout, herring, sardines, albacore tuna and salmon) Fish and shellfish Flaxseed Soya oil Sunflower seeds Leafy vegetables Walnuts

T HE G OOD ! Sources of Omega-6 Fatty Acids: Whole grain cereals Most vegetables Nuts

T HE B AD ! Saturated Fat comes from animal products Solid at room temperature Solid fats come can be made from vegetable oils through a process called hydrogenation. Animal products containing solid fats also contain cholesterol.

T HE B AD ! Foods high in solid fats include: Many cheeses Creams Ice creams Bacon Sausage Poultry skin many baked goods (such as cookies, crackers, donuts, pastries, and croissants) Not all fat are visible. Regular cheese and whole milk are high in solid fat.

T HE U GLY ! Trans Fat Raises LDL (bad cholesterol) Increases risk of coronary heart disease Also in vegetable oils that have been specially treated or hydrogenated

T HE U GLY ! Foods high in trans fat: Snacks (cookies, crackers, chips) Baked goods (pastries, croissants, donuts) Stick margarine Shortening Some fast foods (French fries)

T HE U GLY ! Cholesterol is not only made by the liver but also found in meat products. Important in producing vitamin D, some hormones and building many other important substances in the body. Too much of it, can increase risk of atherosclerosis

E XERCISE TRUE or FALSE 1. Saturated Fat comes from animal products and are liquid at room temperature. 2. Animal products that contains solid fats also contain cholesterol. 3. Most solid fats are high in saturated fats and/or trans fats. 4. Trans Fat, raises LDL and decrease risk of coronary heart disease. 5. Cholesterol is only found in meat products. 1. False 2. True 3. True 4. False 5. False

S HOPPING S UGGESTIONS Healthy cooking begins when shopping. Choose low fat version of food such as milk, cheese, yogurt, and salad dressing. Choose leaner meat and skinless chicken breast.

H EALTHY C OOKING M ETHODS Steam, bake, grill, braise, boil or microwave your foods. Modify recipes that include butter or ask you to deep fry or sauté in animal fat. Use non-stick cookware in order to avoid using butter or oil as lubricants.

H EALTHY S ANDWICHES Switch to whole wheat bread. Limit your use of spreads high in saturated fat/animal fat, like cream cheese and butter. Replace with: Low fat peanut butter Low fat cheese spreads Low fat mayonnaise Do you have any other suggestions you like?

I NCREASING F IBER

F IBER Carbohydrates that cannot be digested Present in all plants that are eaten for food, including: Fruits Vegetables Grains Legumes

Snack on raw vegetables instead of chips or chocolate bars. Add grated or mashed vegetables or fruits to sauces or baked goods. Substitute legumes for meat in chili and soups, for example.

D ECREASING S UGAR

S UGAR Sugar (sucrose) is a carbohydrate that occurs naturally in every fruit and vegetable. A teaspoon of sugar has 15 calories and 4 grams of carbohydrates.

You do not have to add sugar when canning or freezing fruits. You can buy unsweetened frozen fruit or fruit canned in its own juice or water. Increase the amount of cinnamon or vanilla in a recipe to make it seem sweeter. How else can you get enough sweetness without using sugar or high calorie substitute?

F AT Fat is responsible for the delicious aromas associated with sizzling bacon and hamburgers on the grill. Trans fat is unsafe in any amount. Saturated (animal) fats can lead to heart disease if too much is eaten.

S ALT Salt is a traditional flavor enhancer. Many studies suggest that a diet high in salt intake can lead to high blood pressure. For those with high blood pressure, minimizing salt and saturated and trans fat, and eating fruits, vegetables, and not fat dairy (DASH DIET) has been proven to lower blood pressure

I N C ONCLUSION Great taste and Good nutrition goes hand in hand. So instead of eating certain foods that you don’t particularly care for because you want to eat “healthy”, just make some substitutions to your favorite meals and/or recipes in order to make them “healthier”. Also, get your exercise, water, and fruits and veggies.