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Healthy Soul Food
The Historic Overtown Public Health Empowerment
(HOPE) Collaborative
BOOKER T. WASHINGTON HIGH SCHOOL
ENERGY
What
is it?
Where does it come from?
How do we use it?
How much do we need?
ENERGY
 Food
is our fuel
 It’s
what we give
our bodies to keep
them working
right
 Energy
is
measured in
calories
SOURCES OF CALORIES
 Calories




comes from:
Carbohydrates
Fat
Protein
Alcohol
Food Source
Calories/gram
Carbohydrate
4
Fat
9
Protein
4
Alcohol
7
ENERGY BALANCE

Weight Loss =



Calories
In
Calories
Out
Weight Gain =




Consume (eat) less
calories
Burn/use more calories
(Increase exercises )
Consume (eat) more
calories
Burn/use less calories
High intake and high
activity will lead to muscle
gain rather than fat gain
Maintain Weight

Balance intake and use
Calories
In
Calories
Out
WHAT ARE THE ORIGINS OF SOUL FOOD?
HOW MUCH ENERGY
DID THESE PEOPLE NEED?
HOW MUCH ENERGY DO THESE PEOPLE
NEED?
HOW MUCH ENERGY DO YOU NEED?
NUTRITION FACTS
Serving Size:
Calories
Servings Per Container
The amount of
energy in the
food
Calories from
fat should be
less than 30
Amount per serving
Quantity
Tells you how much is
one serving and how
many servings in one
package
Calories
Calories from fat:
% Daily Value
Total Fat
Saturated Fat
<65g
<20g
% Daily Value
Trans Fat
Alarm area
Cholesterol
<300mg
Calories, Fat,
Cholesterol, Sodium
and Carbohydrates
Sodium
<2400mg
Total Carbohydrate
<300g
Dietary Fiber
>25g
Sugars
Good Area
Protein
The nutrients
here are
important for
health. Get
more of these
Vitamin A
Vitamin C
Calcium
Iron
*Percent Daily Values are based on a 2,000 calorie
diet. Your Daily Values may be higher or lower
depending on your calorie needs.
% of what you
should have in a
day. 100% will be
the ideal total value
at the end of the
day adding all
meals.
Less than 5%=
Low
More than 20%=
High
THE GOOD, THE BAD AND THE UGLY OF FAT

Different types of fat:
Saturated fats
 Unsaturated fats
 Trans-fat
 Fatty Acids

Cholesterol
 Source of fat


Animal vs. plant
THE GOOD!

Unsaturated Fat



Are liquid at room temperature
Often called the good fat because it does not raise
cholesterol
Foods high in unsaturated fat include:



Vegetable oils
Nuts
Fish
EXERCISE
1.
2.
3.
Unsaturated fats are _______
(liquid/solid) at room temperature.
It is considered the ______ (good/bad)
fat and _______ (raise/does not raise)
cholesterol.
Oils from plant sources (vegetable and
nut oils) do not contain any
cholesterol.
True
False
1. Liquid 2. Good - Does not raise 3.
True
THE GOOD!

Fatty Acids:



Omega 3 fatty acids
Omega 6 fatty acids
Associated with decrease:



Risk of arrhythmias
Triglyceride
Blood pressure (slightly)
THE GOOD!

Foods high in Omega-3 include:







Fatty fishes (mackerel, lake trout, herring,
sardines, albacore tuna and salmon)
Fish and shellfish
Flaxseed
Soya oil
Sunflower seeds
Leafy vegetables
Walnuts
THE GOOD!

Sources of Omega-6 Fatty Acids:
Whole grain cereals
 Most vegetables
 Nuts

THE BAD!

Saturated Fat comes from animal products



Solid at room temperature
Solid fats come can be made from vegetable
oils through a process called
hydrogenation.
Animal products containing solid fats also
contain cholesterol.
THE BAD!

Foods high in solid fats include:








Many cheeses
Creams
Ice creams
Bacon
Sausage
Poultry skin
many baked goods (such as cookies, crackers, donuts,
pastries, and croissants)
Not all fat are visible.

Regular cheese and whole milk are high in solid fat.
THE UGLY!

Trans Fat
Raises LDL (bad cholesterol)
 Increases risk of coronary heart disease
 Also in vegetable oils that have been specially
treated or hydrogenated

THE UGLY!

Foods high in trans fat:





Snacks (cookies, crackers, chips)
Baked goods (pastries, croissants, donuts)
Stick margarine
Shortening
Some fast foods (French fries)
THE UGLY!



Cholesterol is not only made by the liver
but also found in meat products.
Important in producing vitamin D, some
hormones and building many other
important substances in the body.
Too much of it, can increase risk of
atherosclerosis
EXERCISE
TRUE or FALSE
1.
Saturated Fat comes from animal products and are
liquid at room temperature.
2.
Animal products that contains solid fats also
contain cholesterol.
3.
Most solid fats are high in saturated fats and/or
trans fats.
4.
Trans Fat, raises LDL and decrease risk of
coronary heart disease.
5.
Cholesterol is only found in meat products.
1. False
2. True
3. True
4. False
5. False
SHOPPING SUGGESTIONS
 Healthy
cooking begins when
shopping.
 Choose
low fat version of food such
as milk, cheese, yogurt, and salad
dressing.
 Choose
leaner meat and skinless
chicken breast.
HEALTHY COOKING METHODS
Steam, bake, grill, braise, boil or microwave
your foods.
 Modify recipes that include butter or ask
you to deep fry or sauté in animal fat.
 Use non-stick cookware in order to avoid
using butter or oil as lubricants.

HEALTHY SANDWICHES
Switch to whole wheat bread.
 Limit your use of spreads high in saturated
fat/animal fat, like cream cheese and butter.
Replace with:

Low fat peanut butter
 Low fat cheese spreads
 Low fat mayonnaise


Do you have any other suggestions you like?
INCREASING FIBER
FIBER
Carbohydrates that cannot be digested
 Present in all plants that are eaten for food,
including:

Fruits
 Vegetables
 Grains
 Legumes




Snack on raw vegetables instead of chips or
chocolate bars.
Add grated or mashed vegetables or fruits to
sauces or baked goods.
Substitute legumes for meat in chili and
soups, for example.
DECREASING SUGAR
SUGAR


Sugar (sucrose) is a carbohydrate that
occurs naturally in every fruit and
vegetable.
A teaspoon of sugar has 15 calories and 4
grams of carbohydrates.




You do not have to add sugar when canning
or freezing fruits.
You can buy unsweetened frozen fruit or fruit
canned in its own juice or water.
Increase the amount of cinnamon or vanilla
in a recipe to make it seem sweeter.
How else can you get enough sweetness
without using sugar or high calorie
substitute?
FAT



Fat is responsible for the delicious aromas
associated with sizzling bacon and
hamburgers on the grill.
Trans fat is unsafe in any amount.
Saturated (animal) fats can lead to heart
disease if too much is eaten.
SALT



Salt is a traditional flavor enhancer.
Many studies suggest that a diet high in salt
intake can lead to high blood pressure.
For those with high blood pressure,
minimizing salt and saturated and trans fat,
and eating fruits, vegetables, and not fat
dairy (DASH DIET) has been proven to
lower blood pressure
IN CONCLUSION
Great taste and Good nutrition goes hand in
hand.
 So instead of eating certain foods that you
don’t particularly care for because you want
to eat “healthy”, just make some substitutions
to your favorite meals and/or recipes in order
to make them “healthier”.
 Also, get your exercise, water, and fruits and
veggies.
