1. Eating Smart Palo Alto Medical Foundation Health Education Department
Jenna Levy, Health Educator
Medical Review: Leigha Winters, MD
August 2016

2. Benefits of a healthy diet
Feel better
Reduce likelihood of stress and depression
Skin, hair, and weight may improve
Feel stronger
Think more clearly

3. Tips for eating right 1. Eat regular meals
Breakfast is especially important! (It gives you energy for the day)
Keeps your body fueled, so you won’t feel you need to snack on junk food
2. Eat a variety of foods
5 servings of fruits and vegetables a day
Grains, dairy, protein
3. Cut down on high fat and sugar foods
Don’t need to give them up completely, but try and eat them less
Try fruit and popcorn instead of cookies and ice cream
Water or low-fat milk instead of sugary drinks
Sugary drinks = soda, fruit punch, fruit juice, lemonade, sports drinks and energy drinks

4. Reading food labels
Try to read the nutrition label of a food before you eat it
The label will help you identify ingredients and nutritional value of the food
Source:

5. Nutrition Labels: Ingredients
The first ingredient listed on a nutrition label is the one that makes up most of the product. The last ingredient is the smallest part of the product.
Test your knowledge!
In this nutrition label for frozen pizza, what are the ingredients that make up the most of the pizza, and what ingredients make up the least?
Source:

6. Nutrition Labels: Ingredients
The first ingredient listed on a nutrition label is the one that makes up most of the product. The last ingredient is the smallest part of the product.
Test your knowledge!
In this nutrition label for frozen pizza, what are the ingredients that make up the most of the pizza, and what ingredients make up the least?
Answers:
Most = pizza crust
Least= Pizza Sauce Seasoning
Source:

7. Serving size
The nutrition facts on a food label correspond to one serving size.
Let’s say a food label says there are 100 calories in one serving, and one serving = 1 cup
If you eat two cups of the food, then you have consumed 200 calories (100 calories/serving x 2 servings = 200 calories)

8. Calories
Calories are a measure of the energy a food or beverage provides from all of its nutrients (carbohydrates, fat, and protein)
Calories fuel our bodies for work, play, and sleep
However, too many calories can lead to weight gain
It’s important to find a balance between enough nutrients but not too many calories when picking foods
If you’re looking at calories in a snack…
40 calories per serving is low
100 calories per serving is moderate
400 calories or more per serving is high
"Reduced calorie” foods contain at least a 25% reduction in calories compared to the regular product

9. Fats
Fats supply energy and provide storage and insulation for your body. Carbohydrates and proteins are converted and stored as fat when not used for immediate energy.
A diet high in fats can lead to increase risk in heart disease
Try to choose foods that have 35% or less of fat calories
From the nutrition label, divide the fat calories by total calories and the number should be less than .35
Choose foods that are low in saturated and trans fats

10. Fats Fat free means less than 0.5 grams of fat per serving
Low fat means less than 3 grams of fat per serving
Reduced fat is used to describe a product that has the fat reduced by at least 25% as compared with a standard serving of the traditional food
Lite/Light means 1/3 fewer calories or 50 percent less as compared with a standard serving size of the traditional food.

11. Other ingredients on food labels
Fiber
Adults need grams of fiber per day
Kids need more than 5 grams per day
Vitamins and Minerals
Listed as a percent daily value based on 2000 calories per day. If the percent is higher than 10%, the food is a good source of that particular nutrient. If it’s higher than 20%, then it’s an excellent source of that nutrient
Sodium
Recommended that we eat less than 2,300 mg of sodium per day

12. Other ingredients on food labels
Cholesterol free
Less than 2 mg of cholesterol and 2 grams (or less) of saturated fat per serving
"More”
A serving of food that contains a nutrient that is at least 10% of the Daily Value more than the standard food

13. Try using these online tools to learn more about what you’re eating:
USDA National Nutrient Database at
Track your foods and physical activities on SuperTracker at

14. Remember, some of the healthiest foods won’t have a food label
Remember, some of the healthiest foods won’t have a food label. Try shopping for fruits and vegetables at a local farmers market.

15. References and Resources
Why Eat Smart?:
USDA National Nutrient Database:
USDA SuperTracker:
Resources
Sports Nutrition:
ChooseMyPlate.gov Food Guide:
Vegetarianism:
Female Nutrition:
Male Nutrition: