1. Managing Your Nutrition
Understanding Nutrition and ways YOU can improve your eating habits!

2. Positive & Negative Cards
Read cards
Sort into 2 piles: positive techniques or negative techniques
Be ready to share

3. Understanding Nutrition Labels
1. Calories: a unit of measurement of energy
2. Fats: we should consume a minimal amount of saturated and Trans fats

4. Understanding Nutrition Labels
3. Sugar: contributes to higher calorie levels
4. Sodium: essential nutrient, too much leads to high blood pressure
5. Ingredients: you want to look for real, natural ingredients instead of more chemical based ingredients

5. Reading the Label

6. What’s That?
10 nutrition food labels will be passed clockwise on your side of the room
Guess and record what the foods are
Focus on ingredients (if listed) and items we just discussed

7. What’s That? Answers 1. Doritos 2. Veggie Ramen Noodles
3. Fancy Sharp Shredded Cheese
4. Kraft Mac & Cheese
5.Froot Loops
6. Oreos
7. McDonald’s Fries - Medium
8. Skippy Peanut Butter
9. Digiorno (Spinach, Mushroom, Garlic)
10. Grape Frosted Pop-Tarts

8. Importance of Portion Control
1. Portion size: amount of a single food item served in a single eating occasion
2. Serving size: standardized unit of measuring foods used in dietary guidance

9. Tips for Portion Control
1. Request a take-out container while eating out and place half of your meal in the container to bring home.
2. Avoid eating snacks right out of the bag. Measure out correct serving size and place in a bowl.
3. Use smaller dishes when eating at home. This allows you to avoid filling up a large plate

10. Some More Tips
4. Eat slower. Your body takes roughly 20 minutes to register that food is in the system.
5. Read the label. If you understand the serving size and the contents, you’ll be less likely to overindulge

11. Hearty Appetites Why are serving sizes so important?
What could happen if you didn’t understand the serving sizes?

12. Simple Serving Sizes 1. A fist = one cup
2. A handful = one/two ounces of tiny snack foods
3. Two handfuls = one/two ounces of crunchy snack foods
4. A thumb = one ounce of cheese
5. Thumb tip = one teaspoon
6. Palm = three ounces

13. Food Improvement Log Individually
Record in the left column the foods you ate for the three main meals yesterday
In the right column, write at least 1 improvement for each meal
Focus on portion, serving sizes, and nutrition label facts