28. Reading between the lines Low fat = ≤3 g per serving Reduced fat = 25% less fat than original product Sugar free = ≤0.5 g per serving “No sugar added” = no additional sugar (above amount naturally found in food) has been added during processing

30. Meal Planning “If you fail to plan, you have planned to fail” Goals of meal planning: Balanced diet Simple is key Back-up plan Carb counting

31. Carbohydrate Counting Read food labels Know portion sizes Practice, practice, practice Females: ~45g carb/meal Males: ~60g carb/meal

36. Lets Practice 4 oz grilled chicken 1 cup cooked pasta ½ cup marinara sauce 1 cup broccoli 8 oz skim milk

37. Lets Practice 3 oz ham 1 cup sweet potatoes ½ cup peas ½ cup spiced apples 8 oz milk

38. How many carbs in this meal? 1. Chicken, Carrots, and Mashed Potatoes A. 15 B. 20 C. 35 D. 40 2. Popcorn and Diet Soda A. 5 B. 20 C. 40 D. 60

39. 3. Which statement is true about fiber? 4. Which converts to glucose fastest? A. It speeds up the rate of digestion B. It blocks insulin absorption C. The human body does not absorb it D. It stimulates the liver to release glucose A. Glucose tabs B. Pasta C. Apple D. Chocolate

40. True or False 5. Sugar-free chocolate often has the same amount of total carbohydrate as regular chocolate. 6. Foods that are low in carbohydrates must also be low in calories.

42. Fat in blood (cholesterol) Total Cholesterol: <200 HDL “good” cholesterol: >40 LDL “bad” cholesterol: <100 Triglycerides: <150

46. Food you eat affects blood fats HDL Impacted by exercise May be impacted by healthy fats LDL Impacted by food consumed Impacted by weight

47. Food you eat affects blood fats TG Impacted by food (refined CHO, alcohol) Impacted by exercise Impacted by BS Impacted by weight