Project Sponsors School District of Philadelphia Nutrition Center, Department of Bioscience & Biotechnology Drexel University USDA project funded through.

Project Sponsors

• School District of Philadelphia

• Nutrition Center, Department of Bioscience & Biotechnology Drexel University

• USDA project funded through the Food Stamp Program

Funded by the PENNSYLVANIA NUTRITION EDUCATION TRACKS, a part of USDA’s Food Stamp Program. To find out how the Food Stamp Program can help you buy healthy foods,

contact the PA Department of Public Welfare’s tool-free helpline at 800-692-7462. This institution is an equal opportunity provider and employer.

Pop Quiz: Which meal has the least amount of fat?

#1 Quarter Pound Burger with cheese, large fries and diet soda

#2 Crispy chicken salad with 2 oz of creamy Caesar dressing and regular soda

#3 Taco Salad and bottled water

54 grams

34 grams

48 grams

What’s Important ??

Healthy Choices

Breakfast

Beverages

Fast FoodFitness

MyPyramid

• Physical Activity• Variety• Moderation• Proportionality• Gradual Improvement• Personalization

2005 Dietary Guidelines:

• Make 1/2 your grains whole grains

• Importance of fruits & veggies

• Eat plenty of calcium-rich foods

• Find your balance between food and physical activity

• Reduce your intake of added sugar

MyPyramid

Grains Veggies

Meat & Beans

Dairy

Fruits

Oils

What is the difference between a SERVING and a HELPING

Serving Sizes

Serving size will be on the Nutrition Facts label of packages

The Food Guide Pyramid also had serving sizes that are important

Portion distortion!

• 6.5 ounces = 88 calories• 12 ounces = 160

calories• 20 ounces= 266 calories

Increase of 178 calories!

Source: http://www.ci.lincoln.ne.us/.../ 0203/qtr2/drinks.htm

Some Serving Size Examples:

Baseball = 1 cup of cereal

Small computer mouse = 1/2 cup chopped fruit

Two 9-volt batteries = 1 1/2 ounce of cheese

Deck of cards = 2-3 ounces of meat

Where do I get Energy?

Energy and Fuel comes from food and is measured

in Calories

Calories come from: • Carbohydrates

• Protein

• Fat

Carbohydrates

Best fuel for our bodies

Choose foods high in fiber - whole grains, vegetables, fruits, beans

Whole grains

Vegetables

Fruits

Beans

Milk & Yogurt

US Dietary Guidelines:Where your calories should be coming from?

Carbohydrates

Protein

Fat

~55%

~15%

~30%

A healthy diet consists of choosing the recommended number of servings from each of the different food groups

If you are eating

about 2000 calories a

day Carbohydrates Protein Fat

~ 275 grams ~ 75 grams

~ 66 grams

How to Spot a Fad Diet:

Quick fixes and fast weight loss or gainEntire food groups are left out

Relies on meal substitutes or special foods

Requires the use of supplements

a.k.a. Unhealthy Ways to Lose Weight

What to Avoid…

The “Secret” to maintaining a healthy weight…

Energy In:

All the food you eat

Energy Out:

All the activity you do

must equal

=

Importance of Breakfast

When was the last time you ate? The night before at dinner?

• Why is skipping breakfast such a big mistake?

• What are some reasons why you skip breakfast?

A High Energy Breakfast = a High Energy Day

Skipping Breakfast

Can lead to weight gain…

By causing you to over-eat later in the day. Over time it can slow your metabolic rate.

If you start the day with an Empty Tank

Your body will need to work extra hard to get energy

Breakfast Ideas:

• Set your alarm 10-15 minutes earlier

• Have grab and go foods in the house

• Microwave leftovers• Get organized the night

before

More Breakfast Ideas• Bagel with peanut

butter

• Pack of crackers

• Fruit

• Granola bar

• Instant oatmeal

• Yogurt

• Graham crackers

• Cereal

Fast Food ???

What is the healthiest choice when it comes to fast food ?

??

Before:

What you might choose:

• Quarter Pound Burger w/cheese

• Large Fries• Large Milkshake

0

10

20

30

40

Quarter

Pound Burger

w/cheese

Large Fries 21ounces

Milkshake

Grams of Fat

Totals:

1770

Grams of Fat =

68

Calories =

Grams of Fat

Fast Food Make-Over:

0

10

20

30

40

1/4 Pound

Burger vs.

Grilled Chx

L. Fries vs.

S. Fries

Milkshake vs.

Water Before

After

After: Grilled Chicken SandwichSmall Fries and Water Totals:

Calories = Grams of Fat =

630

27

Grams of Fat

Healthful Hints:

• Choose vegetable topped pizza - skip fatty meat toppings

• Choose grilled chicken - skip fried foods

• Choose smaller portions - skip “super size”

• Other good choices: baked potato, side salads, bean burritos, frozen yogurt

Fast Food

Restaurants

•Take half home for another meal or share with a friend

• Use salsa and mustard instead of mayonnaise or oil

• Order water or diet beverages

• Skip fried foods with breading or remove breading

More Healthful Hints:

If you have practice or work after school store snacks in your locker or gym bag

Cafeteria

• Add fruit/vegetable when you can

• Skip mayo, fried foods, and anything greasy

• Buy water

More Healthful Hints:

School

Future Health

So…it is important to choose healthy foods to

help prevent:

• High blood pressure

• High cholesterol

• Heart disease

• Strokes

• Diabetes

• Cancer

• Weight gain

Healthy artery = normal blood flow

Plaque deposits = less blood flow

Healthy Beverages

Lower your intake of sugar

Limit soft drinks, soda, fruit drinks, sweetened iced tea

They have many calories and few vitamins or minerals

• Weight gain

• Tooth decay

Healthy SnacksChoose snacks low in sugar too!

Make healthier decisions today:

• Fresh fruit

• Baby carrots or other raw veggies

• Granola bars

• Crackers

• Dried fruit

• Fig bars, vanilla wafers, or graham crackers

• Peanuts

• Yogurt or pudding

• Pretzels

• String cheese

Physical Activity & Fitness

• At least 30-60 minutes most days of the week (preferably daily)

• Choose activities that you enjoy and will do regularly

How much do we need??

Examples:

Walk more, drive less: get off the bus a few stops early

Walk up stairs instead of taking the elevator or escalator

Find friends or family to join you: dance, basketball, bike, walk, jog, jump rope…

Setting Healthy Goals

• Be specific• Put it in writing• Set realistic goals• Develop an action plan• Believe in yourself• Be flexible• Reward yourself

QUESTIONS???