1 Nutrition Basics Building Healthy Habits. 2 Stressed spelled backwards is Desserts! Habit: Pattern...

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Nutrition BasicsBuilding Healthy

Habits

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StressedStressed spelledbackwards is

Desserts!Desserts!Habit:Habit: Pattern developed, often becoming

involuntary

Coincidence? I think not!

~Author Unknown

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Definition: Added sugars

“Added sugars” are sugars and syrups added to foods during processing or preparation.

http://www.mypyramid.gov/downloads/MyPyramid_education_framework.pdf

They do NOT include naturallyoccurring sugars found in milk and fruits.

Extra sugar in your diet that is not burned off, leads to weight gain, over time!

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Read the Nutrition Facts label for TOTAL sugars

Which food has more TOTAL sugar?

Nutrition FactsNutrition FactsServing size: 1 container

Amount Per ServingCalories: 110

Total Carbohydrate: 15 g

Dietary Fiber: 0 g

Sugars: 15 g

A Nutrition FactsNutrition FactsServing size: 1 container



Dietary Fiber: 0 g

Sugars: 44 g

B

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Dietary Fiber: 0 g

Sugars: 15 g

A

has more TOTAL sugar




Dietary Fiber: 0 g

Sugars: 44 g

B

B

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4 grams sugar = 1 teaspoon

How many teaspoons of sugar are in this 12 ounce can of pop?

Answer: About 10 teaspoons!38 g sugar ÷ 4 = 9.5 teaspoons sugar

Nutrition FactsNutrition FactsServing size: 1 can (12 fl. oz.)



Dietary Fiber: 0 g

Sugars: 38 g

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Look at the ingredient list for ADDED sugars

Which food has more ADDED sugar?

INGREDIENTS: cultured grade A reduced fat milk, apples, high-fructose corn syrup, cinnamon, nutmeg, natural flavors, pectin.

B

INGREDIENTS: cultured pasteurized grade A nonfat milk, whey protein concentrate, pectin.

A

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TIP: the ingredient that weighs the most in a food is listed first with the ingredient that weighs the least, listed last.

has more ADDED sugarB

INGREDIENTS: cultured grade A reduced fat milk, apples, high-fructose corn syrup, cinnamon, nutmeg, natural flavors, pectin.

B

INGREDIENTS: cultured pasteurized grade A nonfat milk, whey protein concentrate, pectin.

A

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These words indicate ADDED sugar

• Brown Sugar • Corn Sweetener • Corn Syrup • Dextrose • Fructose • Fruit Juice

Concentrates

• Glucose • High-fructose Corn

Syrup • Honey • Invert Sugar • Lactose • Maltose • Malt Syrup • Molasses • Raw Sugar • Sucrose • Sugar • Syrup

http://mypyramid.gov/pyramid/discretionary_calories_sugars.html

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Foods containing most of the added sugars in American diets are:

• Regular soft drinks • Candy • Cakes • Cookies • Pies • Fruit drinks, such as

fruitades and fruit punch • Milk-based desserts and

products, such as ice cream,sweetened yogurt and sweetened milk

• Grain products, such as sweet rolls and cinnamon toast


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Foods containing most of the added sugars in American diets are:

• Regular soft drinks • Candy • Cakes • Cookies • Pies • Fruit drinks, such as

fruitades and fruit punch • Milk-based desserts and

products, such as ice cream,sweetened yogurt and sweetened milk

• Grain products such as sweet rolls and cinnamon toast


It’s OK to eat these foods if you meet MyPyramid food group recommendations and don’t exceed your calorie level.

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Definition: Solid fats

Solid fats are fats solid at room temperature, like butter and shortening. Solid fats come from many animal foods and can be made from vegetable oils through a process called hydrogenation. Some common solid fats are:

• Butter • Beef fat (tallow, suet) • Chicken fat • Pork fat (lard) • Stick margarine • Shortening

http://mypyramid.gov/pyramid/discretionary_calories_fats.html

Comparing Calories and Calories from Fat

• SKIM MILK 2% MILK

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Judging Calories and Calories from FAT in a Label

• 40 Calories Low• 100 Calories Moderate• 400 Calories HIGH

• Check if the calories from FAT are ½ the amount or more of the calories in your product. If they are this is considered a HIGH fat food, if close, moderate, if ¼ or less, low fat.

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Foods high in solid fats include:

• Many cheeses • Creams • Ice creams • Well-marbled cuts of meats • Regular ground beef • Bacon • Sausages • Poultry skin • Many baked goods, such as

cookies, crackers, donuts, pastries, and croissants

http://mypyramid.gov/pyramid/discretionary_calories_fats.html

It’s OK to eat these foods if you meet MyPyramid food group recommendations and don’t exceed your calorie level.

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The BAD news ……

100 extra calories per day

10 pound weight gain per year

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Example of 100 calories

10 large jelly beans (1 ounce)

10 je

lly b

eans

Nutrients: A Balancing Act

• Carbohydrates

• Fats

• Protein

• Vitamins

• Minerals

• Water – We are 60-70% water

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Sample Nutrition Facts label

http://www.cfsan.fda.gov/~dms/foodlab.html

1. Check “Serving Size”

2. Calories/serving

3-6. Check nutrients

Other Parts of a Label

• YELLOW

• These nutrients should be limited

• BLUE

• Should consume more of these nutrients

• Purple

• % Daily Values are based on 2000 calorie a day diets.

• 5% or less = low

• 20% or more = HIGH

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The FOOTNOTE

• Based on a 2,000 calorie diet.

• This is not what is in the product!

• These are the amounts needed each day.

Total Fat: 65 g. Sat. Fat: 20 g.

Carbs: 300 g. Fiber: 25 g.

Cholesterol: 300 mg.

Sodium: 2,400 mg. (Max number)21

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Nutrition FactsNutrition FactsServing Size:Serving Size: 1 cup (228 g)Servings Per Container:Servings Per Container: 2

Amount Per ServingAmount Per Serving

Calories:Calories: 250 Calories from Fat:Calories from Fat: 110

How many calories are in one “Serving Size” of this food?

ANSWER: 250

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Nutrition FactsNutrition FactsServing Size:Serving Size: 2 Tbsp. (30 g)Servings Per Container:Servings Per Container: 8

Amount Per ServingAmount Per Serving

Calories:Calories: 90 Calories from Fat:Calories from Fat: 80

How many calories are in 4 tablespoons of this salad dressing?

ANSWER: 180; 90 calories is for 2 Tbsp.

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MyPyramid and MODERATION

• Each food group narrows toward the top.

• The base represents foods with little or no solid fats or added sugars.

• Select foods from the MyPyramid base more often.

• The narrowing top represents foods higher in sugar and fat. You can eat more of these if you’re more active.

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Would whole milk be near the TOP or the BOTTOM of MyPyramid?

Whole milk would be nearer the top

Fat-free milk would be at the bottom

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MyPlate: Dairy productsConsume 3 cups per day of fat-free or low-fat milk or equivalent milk products for ages 9 & up and 2 cups per day for ages 2 – 8

Equivalents: • 8 oz. milk• 1 cup yogurt

• 1½ oz. natural cheese• 2 oz. processed cheese

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MyPlate: GrainsEat 6 ounces each day*• 3 oz.-equivalents or more of whole-grain foods• Remaining grains should come from enriched

or whole-grain foods

Ounce-equivalents: • 1 slice bread• 1 cup ready-to-eat cereal• ½ cup cooked pasta, rice or cereal

*2,000 calorie diet level

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MyPlate: Meat & beans• Eat 5 ounces total each day.*• Choose lean meat and poultry. Vary choices – more

fish, beans, peas, nuts and seeds.

Ounce-equivalents:• 1 oz. meat, poultry or fish • ¼ cup cooked dry beans or peas• 1 egg• 1 tablespoon peanut butter• ½ oz. of nuts or seeds

*2,000 calorie diet level

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Portion sizes: Meat

A typical 3 ounce portion of cooked meat, fish, or poultry =

a deck of cards

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When it comes to fruits & veggies …

“For optimum health, scientists say eat a rainbow of colors. Your plate should look like a box of

Crayolas.”

~ Janice M. Horowitz,TIME, January 12, 2002

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MyPlate: Fruits

Eat the equivalent of 2 cups of fresh, canned or frozen fruits per day* Note:½ cup dried fruit = 1 cup fruit or fruit juice

MyPlate: Vegetables

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Eat the equivalent of 2 ½ cups of raw or cooked vegetables per day*Note: 2 cups raw leafy greens = 1 cup of vegetables

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MyPlate: OilsBecause oils contain essential fatty acids, there is an allowance for oils in MyPlate.

Recommended intake ranges from 3 to 7 teaspoons daily based on age, gender and level of physical activity. This is for cooking or use in dressings.

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Definition: “Nutrient-dense” foods

http://www.mypyramid.gov/downloads/MyPyramid_education_framework.pdf

“Nutrient-dense” foods provide large amounts of vitamins and minerals and fewer calories.

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Which food is more “nutrient-dense”?

2 slices whole wheat bread

1 medium croissant

http://mypyramid.gov/pyramid/discretionary_calories.html

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The 2 slices of whole wheat bread are more “nutrient-dense” and

have no “discretionary calories”.

2 slices whole wheat bread have 140 calories and NO “extra calories”.

1 medium croissant has 230 calories; 95 of thecalories are extra and not needed in the body.

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3 fried chicken wings with skin and batter

3 oz. roasted, skinlesschicken breast


Which food is more “nutrient-dense”?

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3 fried chicken wings with skin and batter have 475 calories; about 335 are extra calories

3 oz. roasted, skinlesschicken breast has 140calories and no additionalcalories


The 3 oz. roasted, skinless chicken breast is more “nutrient dense” and

low in “discretionary calories”.

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YOUR total calorie intake, depends on:• Age• Gender• Activity level


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Tweens & Teens: 9 to 13 years old

ACTIVITY LEVEL

0 1000 2000 3000

Discretionary Calories Total Calories

CALORIES

1800

130

1600 - 2200

1600

1800 - 2600

130-290

195

195 - 410

Females: Not Active

Females: Active

Males: Not Active

Males: Active

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Teens: 14 to 18 years old

0 500 1000 1500 2000 2500 3000 3500

Discretionary Calories Total Calories

CALORIES

2200

2000 - 2400

1800

265 - 360

290

360 – 650

195

2400 -3200

ACTIVITY LEVEL

Females: Not Active

Females: Active

Males: Not Active

Males: Active

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Candy can be dandy!

“Having a piece of chocolate at the end of a meal is really not a bad strategy (for weight control).

You're already pretty full and less likely to overeat and sit down and eat the whole box. I find myself that having the most delicious chocolate I can think of in a small amount at the end of the meal really helps me end the meal!

It's a satisfying finish and I know I'm finished then. You need to keep the sensory pleasure in there, too.”

Source: Barbara Rolls, PhD, Penn State & author, Volumetrics: Feel Full on Fewer Calories

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Choose chocolate on the “dark side”

Flavonoids Flavonoids may help may help

protect protect against heart against heart

diseasedisease..

Dark chocolate has more Dark chocolate has more flavonoids than other flavonoids than other

chocolate.chocolate.

Dark chocolate contains flavonoids, the substances in red

wine and green tea.

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25 pieces = 100 calories

25

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Many “treat” snacks & desserts are available in 100 calorie or less portion

sizes – for example …

Crackers

Ice creambars ChipsCookies

Fruit bars

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Watch Out Watch Out for Portionfor PortionDistortion!Distortion!

Watch Out Watch Out for Portionfor PortionDistortion!Distortion!

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Creeping portion distortion

How food portion sizes have changed

in 20 years.

How food portion sizes have changed

in 20 years.

Slides marked by are adapted from “Portion Distortion” by the

National Heart, Lung and Blood Institute at http://hin.nhlbi.nih.gov/portion

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Chocolate chip cookie

Guess the calorie difference!

220 calories!

20 Years Ago

1.5 inch diameter

Today

3.5 inch diameter

55 calories 275 calories

50 *Based on 130-pound person

How long would you have to wash the car to burn

approximately 220220 calories*?

Increased chocolate chip cookie size:

220220 MORE calories

1 hour and 15 minutes

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Cheeseburger

590 calories

20 Years Ago Today

333 calories

257 calories!


How long would you have to lift weights to burn


Increased cheeseburger size:



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Soda


85 calories

20 ounces

Today

6.5 ounces

20 Years Ago

250 calories

165 calories!


How long would you have to garden to burn

approximately 165165 calories*? Increased soda size:


35 minutes

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Pepperoni Pizza20 Years Ago Today



350 calories!


How long would you have to play golf (while walking and carrying your clubs)

to burn approximately

350350 calories*?

Increased pepperoni pizza size:


1 hour

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20 Years Ago

5 cups

PopcornToday

11 cups



360 calories!


How long would you have to do water aerobics to burn


Increased popcorn size:



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Include at least 30 minutes of moderate to vigorous activity a day, 10 minutes or more at a time.

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MODERATE physical activities include:

Bicycling (less than 10 miles per hour)

Walking briskly (about

3½ miles per

hour)

Dancing

Weight training (general light workout)

Gardening/yard work

Hiking

Golf (walking and carrying clubs)

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Moderate activity and calories

APPROXIMATECALORIES PER

30 MINUTES

TYPE OF MODERATE ACTIVITY

0

20

40

60

80

100

120

140

160

180

200

145165 165 165

140

185

Bikingless than 10 mph

Golf/carrying

clubs

Dancing Lightgardening/yard work

Hiking Walking3.5 mph

MODERATE ACTIVITY: Calories used by a 154 poundmale, 5’10” for both the activity plus normal body functioning; varies with weight/gender.

http://mypyramid.gov/pyramid/calories_used.html

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VIGOROUS physical activities include:

Weight lifting (vigorous effort)

Swimming (freestyle laps)

Basketball (competitive)

Aerobics

Heavy yard work, such as chopping wood

Bicycling (more than 10 miles

per hour)

Running,jogging (5 miles per hour)

Walking very fast (4½ miles per hour)

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Vigorous activity and calories

APPROXIMATECALORIES PER

30 MINUTES

TYPE OF VIGOROUS ACTIVITY

0

50

100

150

200

250

300

350

255 240

165

220

295295

Swimmingslow

freestyle

Aerobics Heavy yard work/chopping

Basketball,vigorous

Bikingmore than

10 mph

Jogging5 mph

VIGOROUS ACTIVITY: Calories used by a 154 poundmale, 5’10” for both the activity plus normal body functioning; varies with weight/gender.

http://mypyramid.gov/pyramid/calories_used.html

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Aim for 10,000 (or more!) steps daily!

• 100 extra calories/day = a gain of 10 pounds per year*

• 2,000 extra steps (about mile)/day = burns 100 calories*

*Approximate figures

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Most important – have fun while being active!

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