Bellringer Name 2 changeable risk factors for heart

disease or stroke.

Prepare for quiz on vegetarian diets: 4 types and reason why people choose

Risk Factors worksheet is to work on after the quiz!

Making better choices, one step at a time.

EAT THIS, NOT THAT

A series of books by the editors of Men’s Health Magazine (restaurants, supermarket, kids)

Meant to be a “least harm” method of progress

Highlights the good, bad, and the ugly in our current food culture.

What are your priorities?

Money Flavors Eating out Your health Your children’s health Organic Local, Sustainable Weight-loss

USDA Recommendations

What is a "Healthy Diet"?The Dietary Guidelines describe a healthy diet as one that:

Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products;

Includes lean meats, poultry, fish, beans, eggs, and nuts; and

Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.

For a healthy diet, the average American should consume no more than:

2,000-2,500 calories a day 271g carbohydrates per day 65g total fats per day, including saturated fats (no more

than 17g) 2,300mg sodium a day (1 tsp) 32g added sugars per day (8 tsp)

USDA Recommendations

Bad Fats

Type of Bad Fat Food SourceSaturated Fat Animal products, eggs, dairy, lard,

butter, coconut and palm oils

Trans Fat Hydrogenated veggie oils, commercial baked goods (cookies, crackers, cakes) fried foods, shortening, margarine

Dietary Cholesterol Animal products (meat, poultry, seafood, eggs, dairy, lard, butter)

These fats increase the risk of heart disease and raise cholesterol and weight

Healthy Fats

Type of Healthy Fat Food SourceMonounsaturated Fat Olive oil, peanut oil, canola oil,

avocado, nuts and seeds

Polyunsaturated Fat Veggie oils (safflower, corn, sunflower, soy), nuts and seeds

Omega-3 Fatty Acids Fatty, coldwater fish (salmon, mackerel, herring), flaxseeds, walnuts

Choose these instead to lower your risk of heart disease and cholesterol levels

Baskin Robbins Health Bar Shake

You’ll go wild with this blend of Heath and Jamoca® ice creams, layered with chopped Heath Bar pieces and caramel, topped with whipped cream and more Heath Bar pieces.

The Most Unhealthy Drink on Earth

Calories: 1,420 Total Fat: 67g (103% daily

value) Saturated Fat: 40g (200%

daily value) Cholesterol: 180g (60%

daily value) Sugar: 162g Additional preservatives,

emulsifiers, and artificial colors and flavors

Outback Steakhouse Aussie Cheese Fries with Ranch Dressing

Aussie Fries topped with melted Monterey Jack, Cheddar, bits of fresh chopped bacon and served with a spicy ranch dressing.

The Worst Food In America

2,900 Calories

182g fat

240g carbs

Worst Burger

Carl’s Jr Double Six Dollar Burger1,520 calories111g fat

(The Low Carb Burger has just 490 calories.)

Cinnabon Classic Cinnamon Roll813 calories32g fat (5 trans fat)117g carbs

A Whopper has 150 fewer calories and 13g more protein!

Worst Sweet Indulgence

Worst Coffee

Starbucks Venti Strawberries & Crème Frappucino

750 calories120g sugar (=more than 3 cans of

soda)

Quiznos Large Chicken Carbonara Sandwich

1,510 calories82g fat106g carbs3,750mg sodium

Worst Sandwich

Worst Fast Food Chicken

Meal

McDonalds Chicken Selects Premium Breast Strips with Ranch Sauce

830 calories55g fat48g carbs(Add fries and a soda=1,710 cal)

20 Piece Chicken McNuggets with BBQ Sauce

It will save you 530 calories!

Better Alternative

Worst Drink

Jamba Juice Chocolate Moo’d Power Smoothie

900 calories10g fat183g carbs166g sugar (= 2 pints Ben & Jerry’s

Butter Pecan Ice Cream)

Jamba Juice’s All Fruit Smoothies

They have no added sugar. Always get the small 16oz size!

Better Alternative

Worst Crunchy Snack

Gardetto’s Special Request Roasted Garlic Rye Chips

160 calories10g fat (2g sat. fat, 2.5g trans)40mg sodium

Fat equivalent=3 strips bacon

Snyder’s Sourdough Nibblers (16 pieces)

120 Calories0g fat100mg sodium

Better Alternative

Worst Cocktail

Margarita500 calories32g carbs

Pre-made margarita mix is almost all high-fructose corn syrup

Also avoid Rum & Coke!

Bloody Mary140 Calories8g carbs150mg sodiumLots of Vitamin C and AScrewdrivers are pretty good too!

Better Alternative

Worst Candy

Twix280 calories27g sugar14g fat (11g saturated)

Fat equivalent=11 strips bacon

100 Grand190 Calories22g sugar8g fat (5 saturated)

Better Alternative

Worst “Healthy”

Snack

Pop Tarts Whole Grain Brown Sugar Cinnamon (2 pastries)

400 calories14g fat (4g saturated)28g sugar

It may have whole grains, but it has as much sugar as a Snickers

Sun-Maid Raisin English Muffins with Cinnamon (1 muffin)

170 calories0.5g fat (1g saturated)13g sugar2g fiber

Better Alternative

Worst Cereal

Quaker 100% Natural Granola, Oats, Honey & Raisins

420 calories12g fat (7g saturated)30g sugarMore sugar than Cocoa Pebbles!Calorie equivalent= 8 chicken wings!

Kashi Go Lean140 calories1g fat (0 saturated)10g fiber6g sugar13g protein

Better Alternative

EAT THIS, NOT THATRules to Live By

EAT WHOLE FOODS! An apple is better for you than

100% apple juice (more fiber)! If you’re going to eat Mac &

Cheese, get something that uses real cheese or (better yet) make it yourself!

Eat whole grains like whole wheat, quinoa, oats, buckwheat, corn, and rice.

EAT THIS, NOT THATRules to Live By

STAY AWAY FROM PROCESSED!

Most fast food is highly processed!

If you can’t identify all the ingredients on the label, it’s probably processed.

In the supermarket, try to get most of your foods on the perimeter. That’s usually where the dairy, meats, and produce are located.

Thanks for Coming

Everyone!Make Healthier Choices Whenever

You Can!