Use sparingly because all fats have calories *Best Choices* Monounsaturated and Polyunsaturated Fat: ◦ Olive oil ◦ Canola oil ◦ Peanut butter ◦ Nuts ◦ Light margarines/spreads ◦ Lower fat dressings Limit Saturated and Trans Fat: ◦ Butter ◦ Margarine ◦ Cream ◦ Salad Dressing ◦ Bacon ◦ Hydrogenated Fat Fat 1 tsp is a serving of Fat
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Use sparingly because all fats have calories
} *Best Choices*
Monounsaturated and
Polyunsaturated Fat:
◦ Olive oil
◦ Canola oil
◦ Peanut butter
◦ Nuts
◦ Light margarines/spreads
◦ Lower fat dressings
} Limit
Saturated and Trans Fat: ◦ Butter
◦ Margarine
◦ Cream
◦ Salad Dressing
◦ Bacon
◦ Hydrogenated Fat
Fat
1 tsp is a serving of Fat
• Limit fried foods, gravy and cream sauces
• Use low-fat dressings, light mayo and margarine spreads
• Grill, bake, steam, microwave, or stir-fry in broth or use a cooking spray
Be Cautious of Added Fat
A Typical Plate
Reconstruct your Plate
Added sugar provides no nutrients…
Promotes tooth decay and adds calories
} 4 grams of sugar = 1 tsp of sugar or 1 packet of sugar } 12oz. Soda = 9 tsp } 16oz. Iced Tea = 12
} Do an activity that you enjoy } Set realistic goals } Add more activity into your day } Keep walking/running shoes in
your car } Bring along some headphones } Join something structured like a
club or gym } Go to the Pratt Center: FREE
Classes! } Set aside a specific time for
exercise
How To Get Going
} Take it step-by-step } Don’t become frustrated easily } NO ONE is perfect } Enjoy your food choices & physical activity } MAKE 2 POSITIVE STEPS TO START: i.e., add