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Simple tips to fight for a healthier you Deciphering food labels and serving sizes Importance of exercise Never skip a meal! - this will slow down your metabolic rate - tricks your body into thinking it is starving - Will hold onto your body fat Eat Frequently - you will actually burn more calories than eating only twice a day Eat a variety of foods. This tends to speed up the metabolism! Bored? Do not eat out of boredom. Go for a walk instead! Eat within an hour of waking up Exercise! Look at the food labels! Ingredients are listed in order from highest to lowest content Do not just look at the calories… look at the serving size as well No more than 3 grams of fat per 100 calories Polyunsaturated should be double saturated = heart healthy Our serving sizes have increasingly become larger over time Portion sizes have increased largely over the past 20 years 1) Which do you think most accurately represents the serving size for pasta? 2) Which do you think most accurately represents a serving of a waffle or pancake? 3) Which do you think most accurately represents a serving size of salad dressing? 4) Which do you think most accurately represents a serving size of meat, fish, or poultry? 20 years ago 140 calories 3 inch diameter Today How many calories? Calories: 350 calories Diameter: 6 inches Calorie Difference: 210 calories What would you have to do to work this off? Would have to go swimming for 30 minutes to burn 210 calories. * Based on 130 lb. individual 20 Years Ago Today Calories: 333 Calories? Calories: 590 calories Calorie Difference: 257 calories What would you have to do to burn these calories off? You would have to lift weights for 1 hour and 30 minutes to burn 257 calories. * Based on 130 lb. individual 20 Years Ago Today Calories: 210 Ounces: 2.4 Calories? Ounces? Calories: 610 Ounces: 6.9 Calorie Difference: 400 What would you have to do to burn off this difference? You would have to walk leisurely for 1 hour and 10 minutes to burn off those extra 400 calories! *Based on 160 pounds person 20 Years Ago Today Calories: 320 Calories? Calories: 820 Calorie Difference: 500 What would you have to do to burn this off? You would have to bike for 1 hour and 25 minutes in order to burn those 500 calories off. * Based on 160 pounds person 1) 2) 3) 4) 5) 6) Have a glass of water before you eat Use a smaller plate Eat slowly Do not eat out of the box or package Do not do other activities while eating Eat nutrient rich foods Aerobic Exercise Increases resting metabolism which will increase daily calorie needs Increases post-exercise metabolism for up to 15 hours Strength Training Increases lean body mass Lean body mass requires more energy which boosts metabolism and calorie needs Each pound of muscle gained burns 80 calories per day 1) Using fitday.com, record a food diary for a week 2) Create short term and long term goals for yourself - should be realistic and specific Ex: For the next three months, I will exercise 3 days at the fitness center Carbohydrates Fiber Protein Fats Water 3 groups: 1) Simple carbohydrates (sugars) - faster absorption - fruits- low energy, high fiber - Sources: sugar, fruits, candy, honey, soft drinks 2) Complex carbohydrates (fiber and starch) - slower absorption - Sources: pasta, rice, beans vegetables, breads, cereals Our body’s main energy source Carbohydrate rich foods in the natural state are low in calories and high in fiber (4 kcal/ gram) Easily used by the body for energy Needed for the central nervous system, the kidneys, the brain, and the muscles (including the heart) to function properly We need more of this macronutrient than any of the others 45-65% of your calories should come from carbohydrates Choose high quality carbohydrates: fruits and vegetables Should eat 7 to 9 servings of fruits and nonstarchy vegetables a day Do not overindulge in carbohydrates! Soluble Fiber - oats, legumes, apples, bananas, berries, some vegetables Insoluble Fiber - whole wheat foods, bran, nuts, seeds, and the skin of some fruits and vegetables Soluble Fiber - Lowers total cholesterol and LDL cholesterol - regulates blood sugar for people with diabetes Insoluble Fiber - promotes regular bowel movements and prevents constipation - removes toxic waste through colon in less time - helps prevent colon cancer 25 – 35 grams of fiber per day The average American: 8-10 grams of fiber Helps your body repair muscle, grow tissue, regulate hormones, and control metabolism Protein cannot be stored for later use like fat and carbohydrates Provides only 4 calories/ gram Too low Too high Sources: eggs, milk, fish, roast beef, cheese, roast chicken, bacon, ham, lunch meats beans, nuts, whole grains Protein is found everywhere in your body… every cell, tissue, muscle, and bone Growth and repair of muscles, bones, skin, tendons, ligaments, hair, nails Helps create the antibodies needed to fight off infections Recommended: typically 10- 15% of intake .8- 1.0 g/ kg each day ** Building block for ALL cells** Provides 9 kcal/ gram Protects organs from damage Subcutaneous Facilitates absorption and transport of fat soluble vitamins (A, D, E, K) Types of fats: monounsaturated, polyunsaturated, and saturated fats Monounsaturated fats and polyunsaturated fats Lowers blood cholesterol Reduces the risk for heart disease Can be broken down to give the body energy Helps reduce inflammation, i.e. arthritis Monounsaturated Fats - canola oil - Peanut oil - olive oil - avocadoes - nuts - seeds Polyunsaturated Fats -safflower oil - corn oil - sunflower oil - soy oil - cottonseed oil - nuts - seeds - fish No double bonds All Carbons are filled with Hydrogens= “saturated” Raises blood cholesterol levels Increases risk for heart disease Increases chance of weight gain Sources: meat, dairy, eggs, coconut oil, palm oil, palm kernel oil Scientists “hydrogenate” liquid oils Body processes trans fats like they are saturated fats Sources: packaged foods, commercial fried foods, some microwave popcorns, vegetable shortening, hard stick margarine 20-30% of daily intake - 10% from monounsaturated - 10% from polyunsaturated fats - No more than 10% from saturated Men: 50-70 grams per day Women: 20-40 grams per day ** Lots of benefits but still high in calories. Do not exceed recommended amounts** Provides 0 calories per gram AND helps you feel fuller The body is made up of 55-75% water Functions in the body: lubricant, regulates body temperature, protects body organs and tissues, helps with digestion, maintains the health and integrity of every cell in the body Common foods/beverages high in water content: Fruits, milk, vegetables, yogurt, broth-based soups, and oatmeal Recommendations for water intake: - 6, 8 oz. glasses of water each day - 4 oz. of water for every 15 minutes of cardiovascular exercise Carbohydrate Fats: saturated and unsaturated Protein Fiber ** Bring in your favorite snack food and your favorite candy at the next class ** Bring in your favorite snack food and your favorite candy at the next class Sodium Intake Sugar Intake Why is sodium needed? - maintains water balance in cells *Sodium is needed BUT in MODERATION* The maximum recommended amount of sodium in a day is: 2400 mg (2.4 g) Average intake of men: 3100 – 4700 mg/day Average intake of women: 2300 – 3100 mg/day Chronic high intakes of sodium lead to high blood pressure- hypertension Heart disease Liver failure Lets take a look at some common foods eaten and their sodium amount… Campbell’s Tomato Bisque Soup 880 mg of Sodium McDonald’s Quarter Pounder with Cheese 1250 mg of Sodium Pepperoni Pizza ( 2 slices) 1345 mg of Sodium 1 Bag of Plain Potato Chips 1192 mg of Sodium **Now look at your favorite snack food… how much sodium is in a serving?** Refined sugars vs. Fruit sugar - fruit sugar: fructose takes longer to break down.. Stored as glycogen in muscles and liver - Refined sugars: sucrose turns into glucose and immediately spikes the energy in the body… loss of balance Watch out for added and refined sugars in products! Sugar= 4 calories per gram of energy Quick energy… but fades quickly too PROBLEM IS… sugar is added to so many foods and drinks now that it is very easy to have too much! When your body has more sugar than needed for energy, it converts the sugar into body fat and stores it 2005 Dietary Guidelines for Americans: - 32 total grams of sugar - Less than 8 teaspoons of added sugar/ day Seem like a lot? Let’s look at some typical foods and beverages… How much sugar do you think is in a can of coke? 39 grams How much sugar do you think is in original applesauce? (1serving) 23 grams ** Now look at the sugar content in your favorite candy you brought in today** The average American consumes 2-3 pounds of sugar per week The average American consumes 135 pounds of sugar per year Simple sugars can contribute to or aggravate health problems including: Diabetes Heart disease Gallstones Hypertension Arthritis Certain types of cancers Gradually decrease your intake… you will lessen the craving Buy sugar-free forms of your favorite foods Convert to diet soda… it will eliminate 39 grams Be aware… many low fat products contain a lot of sugar Tips to Dining Out Healthy Tips to Eating Healthy in the Cafeteria Healthy Foods to Reduce Stress with Studying Words to avoid: creamy fried Battered Breaded Cheesy Glazed Crispy Words to enjoy: Grilled Baked Roasted Fresh Multi-grain Seasoned Beverages: drink water, unsweetened tea or other beverages without added sugar Ask for whole wheat bread for sandwiches Choose main meals that include vegetables such as stir-fry or kebobs Choose a “small” or “medium” portion Ask for salad dressing to be served “on the side” Alcoholic beverages can add a lot of calories Beer: Choose light beer or shandys.. They are lower in calories Liquor: 1 oz. distilled spirits = 75 kcals BUT: - Watch for mixers: use diet sodas and sugar-free juices Wine: 5 oz. glass = 125 kcals Avoid the high sugar, high calorie drinks: Pina colada (586 kcal), Long island iced tea (543 kcals), mai tai (620 kcals), margarita (550 kcals), strawberry daquiri (300 kcals) Explore the food options Take advantage of making your own foods instead of already prepared foods Can the soda Take advantage of the salad bar… use fatfree dressings If you are still hungry and want seconds, go for fruit or vegetables If the desserts are enticing, schedule splurges Rule of thumb: - Half of your plate should be filled with different colored grilled, steamed, broiled, or raw vegetables - ¼ of the plate should be lean protein - ¼ of the plate should be whole grains Canned fruit Fresh fruit Protein bars Trail mix (in moderation) Granola bars High fiber cereal Nuts Oatmeal Pita bread Popcorn (light butter) Soup (non-creamy based) Here are some tips to increase the effectiveness of your studying while still being healthy: Fish: contains Omega-3-fatty acids Colorful and Citrus fruits: cantaloupes, watermelon, avocadoes, oranges, apples Berries: blueberries improve motor skill and learning capacity/ strawberries improve memory Chocolate (in moderation): delicious and beneficial to your brain