1. Nutrient Dense Foods
Nutrient dense foods are foods high in nutrients, but relatively low in calories. Essentially, you get more for less.
Examples off nutrient dense foods: salmon, kale, garlic, blueberries, eggs (yolks)

2. Eat This… Not That!
The following slides will help you complete the “Smarter Snack Substitutions” chart on page 8 in your Nutrition packet

3. Black & White Mini Cookies (2)
Blueberry Scone
Black & White Mini Cookies (2)
Calories: 240
Fat: 12g (1g saturated)
Sugar: 22 g
Calories: 420
Fat: 17g (10g saturated)
Sugar: 20 g 3

4. Market Fresh Roast Turkey & Swiss Sandwich
Super Roast Beef
Market Fresh Roast Turkey & Swiss Sandwich
Calories: 440
Fat: 19g (7g saturated)
Sodium: 1130 mg
Calories: 720
Fat: 27g (6g saturated)
Sodium: 1790 mg 4

5. 6” Tuna Sub 6” Roast Beef Sub Calories: 480 Calories: 290
Fat: 5g (2g saturated)
Sodium: 920 mg
Calories: 480
Fat: 31g (7g saturated)
Sodium: 1030 mg 5

6. Which is the healthier choice?
McDonald’s Cheeseburger
McDonald’s Premium Grilled Chicken Club
Calories: 300
Fat: 12g (6g saturated)
Sodium: 680 mg
Calories: 594
Fat: 22g (8g saturated)
Sodium: 1694 mg 6

7. Which is the healthier choice?
Auntie Anne’s jalapeno pretzel
Auntie Anne’s whole wheat pretzel
Calories: 370
Fat: 4.5g (1.5g saturated)
Sodium: 1120 mg
Calories: 310
Fat: 4.5g (2.5 saturated)
Sodium: 940 mg 7

8. Which is the better snack?
Quaker Cheddar Cheese Rice Cakes
Baked Tostitos
Calories: 140
Fat: 5g (2.5 saturated)
Sodium: 460 mg
Calories: 120
Fat: 3 g
Sodium: 130 mg 8

9. Which is the better snack?
Cheetos All Natural White Cheddar Puffs
Cheddar Sun Chips
Calories: 150
Fat: 9g (1.5 g saturated)
Sodium: 290 mg
Calories: 140
Fat: 3g (0.5g saturated)
Sodium: 120 mg 9

10. Which is the better snack?
Nabisco Original Triscuit Cracker
Reduced Fat Wheat Thins
Calories: 120
Fat: 4.5g (1g saturated)
Sodium: 180 mg
Calories: 130
Fat: 4g (0.5 saturated)
Sodium: 260 mg 10