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EatThis,NotThat

Findouthowli2lechangesinyourdietcanssaveyoulotsoffatsand

calories.

WhyI’mheretonight

•  We’veforgo2enthebasics•  Nooneunderstandsthelingo–  Itshardtofollowatheadviseofexperts,whenyoudon’tknowwhattheyaretalkingabout

•  Obesityisaseriousproblem

WhyisAmericaoverweight?

•  66%ofAmericansareoverweight,expectedtogrow87%in2030

•  Meneat7%andwomeneat18%(about355)morecaloriesthantheydidin1971

•  Kidseatabout150morecaloriesperday

•  Thataddsupto1lb/11daysor33lbs/yr

WhyovereaUngistooeasy•  WeaddedextracaloriestotradiUonalfoods

–  1970’sbeganaddingHFCStoreplacesugar–  Average82gofaddedsugar/dayor317emptycalories

•  Weloveagooddeal–  Supersizingadds73%morecaloriesforonly17%morecost

•  Weeatfoodsourbodiesaren’tsupposedtoeat– Wefryourfoodsintransfats.Thisallowsustocookmuchmorefood,withoutchangingtheoilorsmokingupafactory.

–  TransfatsraiseourLDL,lowersourHDLandincreasesourriskforobesityandheartdisease

WhyovereaUngistooeasy

•  Terminologyismisleading–  Beinga“sourceof….”meansthatthereis10‐17%ofyourdaily

requirementin1serving

–  Lightlysweetenedhasnosetstandard•  Thereisasmuchsugarin1cupofKellogg'sSmartStartasthereisinaservingoforeos

–  Reducedfatonlymeansa25%reducUon,usuallyaddsugarandsaltinitsplace

–  Reducedsodiummeansa25%reducUon,regardlessoftheiniUallevel,Low=140mg/serving

–  “Natural”hasnoUSDAdefiniUon–  TransFat‐freemeanslessthan.49g/serving

•  AHArecommendsnomorethan2g/day

“False”adverUsing

•  RestaurantsMislead

–  RubyTuesday•  TheVeggieburgerhasalmost1000calories,53goffatand95gofcarbs

–  Applebees• WeightWatchersfoodfrom8differentrestaurantsanalyzedbyindependentlabsfounduptodoublethecaloriesand8xthefatlistedonthemenu

–  Sbarro• WebsitenutriUonfactshasbeen“underconstrucUon”fortwoyears

“False”AdverUsing

SitDownvs.FastFood– Averageentrée

•  Sit:867calories•  Fast:522calories

Iffoodisviewedas“healthy,”youwilltendtoorder131%morecaloriesinsidesthanifyouviewthefoodas“bad”

SmartSwaps

•  ChooseaBigMacinsteadofaWhopperandsave230caloriesand19goffat

•  SubwaydoublemeatRoastbeefsubinsteadofaQuiznosPrimeRibsubandsave620caloriesand56goffat!

•  DQbananasplitinsteadofaBaskin‐Robbinsbananasplitandsave1010caloriesand34goffat

Now,letsmakethingseasy!

TheBasics

Twowaystothinkaboutthings

•  FoodPyramid•  NutrientGroups

FoodPyramidGuidelines•  Grains

–  Men4oz/day

–  Women3oz/day

•  Vegetables–  Men3cups/day

–  Women2.5cups/day

•  Fruit

–  Men19andon,2cups/day

–  Womenupto302cups/day,aperthat1.5cups/day

•  Meat

–  Men6.5oz/day

–  Women5.5oz/day

•  Milk

–  Menandwomen3cups/day

•  Oils

–  Men6‐7tsp/day–  Women5‐6tsp/day

•  DiscreUonaryCalorie

–  From100‐300/day

NutrientGuidelines

•  Carbs–  250g/day–  40gsugar/day

•  LipidsAKAFats–  65g/day

•  Proteins–  50g/day

•  Vitamins–  Varies

•  Minerals–  Varies

•  Water–  ½bodyweightinounces

DailyRequirements

•  Overthenextfewslideswewillcomparenutrientlevelsinmanydifferentfoods.Thefollowingareguidelinesfordailyintake.– Calories1200‐2500– Fat65g/day– Sodium1500‐2400mg/day– orSugar40g/day

DailyCalorieRequirement

StartbycalculaUngyourbasalmetabolicrate

Women655+(4.35xweight)+(4.7xheightin)‐(4.7xage)Men66+(6.23xweight)+(12.7xheightin)‐(6.8xage)

ThenmulUplyBMRbyacUvitylevelandaddtoBMRtofindyourmaintenancecalorienumberSedentary=BMRx1.2LightlyAcUve=BMRx1.375

ModeratelyacUveBMRx1.55Keepinmind3500cals/lboffat

Whysodiumma2ers

•  Need1500mg‐2400mg/day•  Increasedsodium=increasedwaterretenUonandincreasedbloodpressure=heartworkinghardertopumpblood=aUredheart.

Nowontotheni2ygri2y

TwentyWorstFoodsinAmerica

•  Chili’sPepperPalsChickenCrispers

•  Stouffer’sChickenPotPie–  1160cals,66gfat,1780mgsodium

•  BlimpieSpecialVegetarian

•  OutbackRibEye•  McDonald’sDeluxeBreakfast

•  P.F.Chang’sComboLoMein

•  BobEvansCarmelBananaPecanHotcakes

•  DQChickenStripBasket–  1640Cals,74gfat,3690mgsodium

•  QuiznosTunaMelt•  MacaroniGrillSpaghesandMeatballs

TwentyWorstFoodsinAmerica•  OutbackBloomingBurger

•  ColdStonePB&CShake•  CAPizzaKitchenThaiCrunchSalad–  2115Cals,

•  MacaroniGrillParmesan‐CrustedSole

•  Chili’sBaconChickenRanchQuesadilla–  2280Cals,142gfat,50gsatfat,5900mgsodium

•  UnoChicagoDeepDishPizza–  2310cals,165gfat

•  UnoChicagoPizzaSkins•  OntheBorderFishTacos

•  CosiDoubleTroubleBrownieSundae

•  OutbackBabyBackRibs(fullrack)–  2580cals

Applebee’sNotThat

•  ChickenFajitaRollup– 1050Cals

•  FiestaLimeChicken– 1210Cals

•  ChickenBroccoliPastaAlfredoBowl– 1330Cals

•  CrispyChickenOrangeBowl– 1880Cals=15scoopsofchocolateicecream

Applebee’sEatThis

•  ItalianChickenPortobelloSandwich– 360Cals

•  GarlicHerbChicken– 370Cals

•  HouseSirloin(9oz)– 310Cals

•  Swapthepotatoforseasonalvegetablesandsave300calories.

Arby’sNotthat

•  MarketFreshRoastTurkeyandSwiss– 710Cals,30gfat,1680mgsodium

•  RoastHamandSwiss– 691Cals,31gfat,1952mgsodium

•  ChoppedCrispyChickenSalad– 620Cals,43gfat,1250mgsodium

•  CurlyFries – 360Cals,21gfat,840mgsodium

Arby’sEatThis

•  Arby’sMelt– 298Cals,12gfat,922mgsodium

•  RoastChickenFilletSandwich– 383Cals,16gfat,921mgsodium

•  ChoppedTurkeyClubSalad– 410Cals,28gfat,1041mgsodium

•  PotatoCakes– 250Cals,18gfat,390mgsodium

DairyQueenNotThat

•  ChickenStripBasket– 1360Cals,63gfat,2910mgsodium

•  UlUmateHashBrowns– 750Cals,36gfat,1580mgsodium

•  GrilledFlameThrowerChickenSandwich– 630Cals,49gfat,1470mgsodium

•  ChocolateChipCookieDoughBlizzard‐Small– 710Cals,27gfat,76gsugar

DairyQueenEatThis

•  ChiliCheeseDog– 430Cals,22gfat,1010mgsodium

•  OriginalCheeseburger– 400Cals,18gfat,920mgsodium

•  HotFudgeSundae– 300Cals,10gfat,37gsugar

LongJohnSilver’sNotThat

3.6gtransfatinanaveragefishsandwich/filet

Crumbleshave170calsand4goftransfatperserving•  PopcornShrimp

–  270Cals,16gfat,570mgsodium•  BreadedClamStrips

–  320Cals,19gfat,1190mgsodium

•  AlaskanFlounder–  250Cals,11gfat,910mgsodium

•  ColeSlaw–  200Cals,15gfat,340mgsodium

LongJohnSilver’sEatThis

•  ShrimpScampi– 110Cals,5gfat,610mgsodium

•  GrilledSalmon– 150Cals,5gfat,440mgsodium

•  LobsterStuffedCrabCake– 170Cals,9gfat,390mgsodium

•  CornCobbe2e– 90Cals,3gfat,0mgsodium

TacoBellNotThat

•  Thechipotlesteaktacosalad=960calsorthesameas6frescocrunchytacos

•  GrilledStupBurrito –  640Cals,23gfat,2160mgsodium

•  FiestaTacoSalad–  820Cals,43gfat,1740mgsodium

•  SteakQuesadilla–  520Cals,11gfat,930mgsodium

•  CheesyFiestaPotatoes–  270Cals,6gfat,670mgsodium

TacoBellEatThis

•  FrescoRancheroSopTaco– 340Cals,8gfat,1460mgsodium

•  FrescoFiestaChickenBurrito– 340Cals,8gfat,1240mgsodium

•  SteakTaquitos– 310Cals,11gfat,930mgsodium

•  Pintosn’Cheese– 160Cals,6gfat,670mgsodium

McDonald’sNotThat

•  ChickenSelectsStrips– 860Cals,22gfat,2000mgsodium

•  CrispyChickenClassicSandwich– 530Cals,20gfat,1150mgsodium

•  McSkilletBurritowithSausage– 610Cals,17gfat,1030mgsodium

•  SouthernStyleCrispyChickenSandwich– 400Cals,36gfat,1390mgsodium

McDonald’sEatThis

•  BigN’Tasty– 460Cals,25gfat,720mgsodium

•  Filet‐O‐Fish– 380Cals,18gfat,640mgsodium

•  ChickenHoneyMustardSnackWrap– 260Cals,9gfat,800mgsodium

•  SausagePa2ywithscrambledEggs– 340Cals,26gfat,520mgsodium

SubwayNotThat

•  ColdCutCombo– 530Cals,29gfat,1670mgsodium

•  TunaSandwich– 540Cals,30gfat,1070mgsodium

•  MeatballMarinara– 630Cals,27gfat,1785mgsodium

•  WildRiceChickenSoup– 230Cals,11gfat,900mgsodium

SubwayEatThis

•  TurkeyandHamSandwich–  305Cals,5gfat,1395mgsodium

•  BLT–  360Cals,13gfat,990mgsodium

•  SteakandCheese–  390Cals,10gfat,1370mgsodium

•  Ifyou’rereallyhungry…12”RoastBeef– 580Cals,12gfat,922mgsodium

•  Cheese=Swiss

Wendy’sNotThat

•  Doublewitheverything– 700Cals,40gfat,1440mgsodium

•  ChickenBLTSalad– 790Cals,54gfat,1735mgsodium

•  ChickenClubSandwich– 550Cals,26gfat,1290mgsodium

•  CoffeeTwistedFrosty– 550Cals,21gfat,68gofsugar

Wendy’sEatThis•  DoubleStack– 550Cals,24gfat,1640mgsodium

•  SpicyChickenFilletSandwich– 440Cals,16gfat,

•  MandarinChickenSalad– 420Cals,15gfat,1180mgsodium

•  UlUmateChickenGrilledSalad– 320Cals,7gfat,950mgsodium

•  ChocolateFrosty– 320Cals,8gfat,41gsugar

Forthoseofuswhoeatin

Yourgrocersshelves

•  TurkeyBacon–  HasalmostasmanyaddiUvesthanpork,hasmoresaltthatporkbaconanddependingontheslice,hasmorecalories/piecethanregular

•  Yogurt–  PackedwithHFCS=lotsofcarbs!

•  100%juices–  Openamixofjuices,notjusttheadverUsedjuice

•  ReducedFatPB–  Hashalfthefat,butgoodfatsreplacedwithacarbfillerandalmostdoublethesugarbutonlysaves10cals

HowtoShop

•  Stayawayfromthecenterofthestore•  Avertyoureyes•  Getbacktonature•  Eatmorefood,butfeweringredients

•  Watchwho’sfirst

•  Eliminatethequicktrips

FoodPyramidSwaps

•  Fatsandoils(usesparingly)– Eathealthyfats:oliveoil,canolaoil,monounsaturatedfatsfromnuts,avocado,andsalmon

– Notunhealthysaturatedortransfats:sUckmargarine,lard,palmoil,oranythingthat’s“parUallyhydrogenated”

FoodPyramidSwaps•  Dairy(2‐3servings/day)– Eat2%milk,co2agecheese,stringcheese,plainyogurt(addfruitathome)

– Notchocolatemilk,icecream,processedcheeses,cheesedips,yogurtwithfruitonthebo2om

FoodPyramidSwaps

•  Meat,Poultry,Fish,Eggs,andBeans(2‐3servings/day)– Eatchickenbreasts,sirloinsteak,porkloin,scrambled/poachedeggs,blackbeans,almonds,unsweetenedpeanutbu2er

– Notchickenfingers,crispychickensandwich,cheeseburgers,striporribeyesteaks,peanutbu2erwithaddedsugar

FoodPyramidSwaps

•  Vegetables(5servings/day)– Eatspinach,broccoli,salad,mushrooms,peppers,onions,carrots,tomatosauce

– Notpotatochips,fries,onionrings,moredressingthatvegetables

FoodPyramidSwaps

•  Fruit(3cups/day)– Eatapples,pears,berries,grapes,peaches,plums,apricots,100%fruitjuices(notfromconcentrate)

– Notmorethanafewtbspofdriedfruiteachday,smoothies,frozenyogurt

FoodPyramidSwaps•  Grains(6servings/day)– Eatbrownrice,wholegrainbreads,quinoa,wholegrainpastas,oatmeal

– Notwhiterice,pasta,muffins,torUllas,pancakes,waffles,sweetenedcereals

Eatthis….

Foodsthathealandhelp

Whenyouarestressed

•  FriedEggs‐ACEinhibitoryproteins•  Wine‐dilatesbloodvessels

•  Gum‐lowersperceivedstress

•  NotCoffee

Whenyouarefeelingdown

•  DarkChocolate‐boostsserotoninlevels

•  Garlic‐increasesreleaseofserotonin

•  Salmon‐omega3’sbolstermoodhormones

•  Notwhitechocolate‐mostlyfatandsugar

Toboostyourmetabolism

•  Chilepeppers‐literallyheatsyouup•  Yogurt‐probioUcsspeedfatdigesUon•  Coffee‐caffeinesUmulatestheCNS

•  Don’teatnothing

Whenyouneedanenergyboost

•  Barley‐levelsoutbloodsugar•  Kidneybeans‐greatBvitaminsources

•  Grilledchickenbreasts‐proteinincreasesmetabolism

•  Clams‐stockthebodywithmagnesium

•  NotBagels‐increasetryptophanlevels

Whenyouaresick

•  Honey‐coughsuppressant•  Olives‐reduceinflammaUon

•  Kiwis‐highinVitC

•  Notcaffeinatedbeverages‐sleephelpsyoutohealandrepairfaster

Formemoryandbrainpower

•  Garlic‐increasesserotoninlevels•  Bananas‐anUoxidantsprotectagainstAlzheimer's

•  Steak‐B12protectsagainstbrainloss•  Carrots‐delayscogniUveaging,anUoxidant

Source

•  Eatthis,NotThatbyDavidZinczenko

•  Canbefoundinbookstoreseverywhere

•  Costabout$12‐$20