1. © Aurora Health Care, Inc. Summer’s Most Fattening Foods Presented by : Jessica Schultz- Aurora BayCare Wellness Coach

2. © Aurora Health Care, Inc. What’s My Summer Plan Warmer months bring with it lifestyle changes. We tend to be more active, but we also to be more social with our eating and drinking behaviors. The sight of other people eating and drinking can be a very powerful cue to overcome. Break through the barriers by: Step 1: Be Aware: Summer Calendar, Summer Foods/Beverage Changes, and frequency of Physical Activity Step 2: Create a Plan for Change for each event: One small change Step 3: Measure your success by reflecting on how you did comparative to last summer.

3. © Aurora Health Care, Inc. Step 1: Be Aware of How Frequently Summer Social Events can challenge our Healthy Eating and Exercise Plans June & July 2016 Healthy Lifestyle Calendar SunMonTueWedThuFriSat 15161718 19202122232425 2627282930July 12 3456789 10111213141516 17181920212223 24252627282930 31 Circle Dates/Events that may challenge my regular healthy eating & exercise habits

4. © Aurora Health Care, Inc. Step 1: Be Aware of how many excess Calories and Dietary Fat we are consuming Start with The Serving Size: – How Many Servings are you eating? If you are eating more than the listed serving size you will need to multiple the amount of nutrients you are consuming. – I.e.: Eating 2 Muffins from the Container = Calories: 500 Total Fat: 24g

5. © Aurora Health Care, Inc. Eating the Right Number of Calories (2010 Guidelines) Calories are a measure of the energy you get from food. If you eat more calories than you use, you will gain weight. If you eat few calories than you use, you will lose weight. Below are tables that give the number of calories needed each day. Look for your gender, age, and activity level. If you stick to this number, you should NEITHER gain nor lose weight. Note that this is an estimated number of calories.* Your exact number may differ. Age in Years Low Activity Level (calories/day) Moderate Activity Level (calories/day) High Activity Level (calories/day) 19 to 30 1,800-2,0002,000-2,2002,400 31 to 50 1,8002,0002,200 51 & older 1,6001,8002,000-2,200 Age in Years Low Activity Level (calories/day) Moderate Activity Level (calories/day) High Activity Level (calories/day) 19 to 30 2,400-2,6002,600-2,8003,000 31 to 50 2,200-2,4002,400-2,6002,800-3,000 51 & older 2,000-2,2002,200-2,4002,400-2,800 Activity Levels Defined: Low. Only light physical activity such as that done during typical daily life. Moderate. Physical activity equal to walking about 1.5 to 3 miles a day at 3 to 4 miles per hour. PLUS, light physical activity done during typical daily life. High. Physical activity equal to walking more than 3 miles a day at a 3 to 4 miles per hour. PLUS, light physical activity done during typical daily life. *From Dietary Guidelines for Americans, 2010, U.S. Department of Health and Human Services This guide has been prepared for your use by registered dietitians. If you have questions or concerns, please call the nearest Aurora facility to contact a dietitian. Diet counseling is available to address your specific needs

6. © Aurora Health Care, Inc. Caloric Intake Greater in Fat Foods Determine if your food is a carbohydrate, protein, or fat. The conversion multiple is different for each type of food. Multiple the number of grams by the conversion number: 1 gram carbohydrate = 4 calories1 gram sugar= 4 calories1 gram protein = 4 calories 1 gram fat = 9 calories1 gram alcohol= 7 calories 2 tbsp Peanuts Calories: 190 Total Fat: 16g 1/2c Broccoli Calories: 15 Total Fat: 0.2g Calorie Conversion and How we can use it?

7. © Aurora Health Care, Inc. Dietary Fat: What’s Healthy & What’s Not This guide has been prepared for your use by registered dietitians. If you have questions or concerns, please call the nearest Aurora facility to contact a dietitian. Both the amount and types of fats that you eat affect your cholesterol level. A little fat in your diet is necessary to stay healthy. However, too much fat may lead to weight gain and increase your risk of heart disease and stroke. Some fats are considered healthier than others. Total Fat: (Limit intake to 25-35% of calories) When the following Fats are eaten instead of Saturated Fat, they tend to reduce LDL Cholesterol Levels *Monounsaturated Fat: Some Sources Include-Canola, Olive and Peanut Oils, nuts, olives and avocados. *Polyunsaturated Fat: Omega-3:Has been shown to lower Triglycerides, reducing risk for heart attack. Sources Include: fish, ground flaxseed, flaxseed oil, canola oil, soybean oil, nuts-especially walnuts Omega-6: Has been shown to reduce HDL(good) if eaten in large amounts. Sources include: safflower, sunflower, corn, soybean and vegetable oils and soft margarine, mayonnaise, salad dressing and sunflower seeds. Generally, Women should aim for 40-50 g/day Generally, Men should aim for 55-65 g/day

8. © Aurora Health Care, Inc. This guide has been prepared for your use by registered dietitians. If you have questions or concerns, please call the nearest Aurora facility to contact a dietitian. Diet counseling is available to address your specific needs. The information presented is intended for general information and educational purposes. It is not intended to replace the advice of your health care provider. Saturated Fat: (Limit to Less than 7% of calories) Hydrogenated Fat: These are liquid oils converted into solid fats by food manufactures. Takes on properties of saturated fat and can raise blood cholesterol levels. Sources Include: stick margarine, solid vegetable shortening, processed foods high in fat and commercially deep-fried foods. Dietary Fat: What’s Healthy & What’s Not Trans Fat (trans fatty acids): Raise LDL(bad) & Lower HDL(good) Commonly found in high fat processed foods containing hydrogenated fats such as: baked goods, coffee creamers, fried foods, frostings and icings, frozen pizza, microwave popcorn, shortening, stick margarine, and more. They have long been considered the worst type of dietary fat a person can eat. Small amounts are found naturally in meats & dairy products. Generally, Women should aim for less than 15 g/day Generally, Men should aim for less than 20 g/day Some sources include: meat, butter, whole milk, cheeses, ice cream, and coconut oil. Also found in processed foods & commercial baked goods.

9. © Aurora Health Care, Inc. Change your Summer’s Fattening Food options for the Healthier! Step 1: BE AWARE CaloriesTotal Fat (g)Sat. Fat (g) Bun15020 Patty (4oz raw) : 85% Lean243177 Cheese (1oz) 11096 TOTAL 5032813 Step 2: PLAN Healthier Substitution Replace patty: 95% Lean: 172 calories, 8g total fat, 4g sat. fat Replace patty: 95% Lean: 172 calories, 8g total fat, 4g sat. fat Cut the Cheese: ½ oz: 55 calories, 4.5g total fat, 3g sat. fat Cut the Cheese: ½ oz: 55 calories, 4.5g total fat, 3g sat. fat Chicken Option: 4 oz raw/3oz cooked Boneless/Skinless Chicken Breast: 165 calories, 4g total fat, 1g sat. fat Chicken Option: 4 oz raw/3oz cooked Boneless/Skinless Chicken Breast: 165 calories, 4g total fat, 1g sat. fat

10. © Aurora Health Care, Inc. Summer Sides CaloriesTotal Fat (g)Sat. Fat (g) BBQ Chips 230142 Baked BBQ Chips1403.50.5 Tossed Salad Reg. Dressing Fat Free Dressing 12 140 30 0 14 0 030030 ½ c Potato Salad160103 1 md Carrot 2 tbsp reg. dip 2 tbsp lite dip *make your own 25 110 60 0 12 5 031031 1md Potato 1tbsp Butter for Potato 1tbsp Salsa for Potato 160 100 35 0.5 11 0 070070

11. © Aurora Health Care, Inc. Summer Sweets 1/2c Chocolate Ice Cream Calories: 260 Total Fat: 15 Saturated Fat: 9 1 oz Angel Food Cake & 6 Strawberries Calories: 100 Total Fat: 0.5 Saturated Fat: 0 Orange Slices Calories: 45 Total Fat: 0 Saturated Fat: 0

12. © Aurora Health Care, Inc. Summer Beverage Calories Calories 5 oz Wine120 150 Infused Water: 0 20 oz Soda: Diet: 0 Regular: 240 1.5 oz 80 proof Liquor: 100 5 oz Wine: 120 12 oz Beer: 150

13. © Aurora Health Care, Inc. Summer Physical Activities and Calories burned 180 lbs person Walking 3.0mph for 30 mins: 135 180 lbs person Biking 12mph for 30 mins: 205 180 lbs person gardening for 30 mins: 160 180 lbs person Swimming for 30 mins: 240

14. © Aurora Health Care, Inc. Resource to increase Awareness & Create Meaningful/Successful Plans Free Food & Exercise Trackers & Recipe: * Try tracking food & beverages for 1 week. Then, review your week to see what 1 change you would like to make happen.

15. © Aurora Health Care, Inc. Step 2: Create a plan that works for YOU? Evaluate each week on your calendar to determine what type of changes you can realistically make. Each Event may require it’s own unique strategy. –For example, Think back to last 4 th of July. What can you do to make this year a bit better than last year. –Be realistic. Instead of 3 scoops of Ice Cream at this event, I will have 2 scoops with fruit on the side. What is one thing you would like to do a bit better this summer comparative to last?

16. © Aurora Health Care, Inc. Thank You…and don’t forget step #3: Reflect on & Reward your Successes!