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To find out how the Food Stamp Program can help you buy healthy foods, contact the PA Department of Public Welfare’s toll-free Helpline at 800-692-7462. This material was funded by the Pennsylvania Nutrition Education Program and USDA’s Food Stamp Program. This institution is
an equal opportunity provider and employer.
To find out how the Food Stamp Program can help you buy healthy foods, contact the PA Department of Public Welfare’s toll-free Helpline at 800-692-7462. This material was funded by the Pennsylvania Nutrition Education Program and USDA’s Food Stamp Program. This institution is
an equal opportunity provider and employer.
Nutrition Center Department of Bioscience & Biotechnology, Drexel University
Nutrition Center Department of Bioscience & Biotechnology, Drexel University
School District of PhiladelphiaSchool District of Philadelphia
USDA project funded through the Food Stamp ProgramUSDA project funded through the Food Stamp Program
Energy Energy BalanceBalance DrinksDrinks SnacksSnacks Fast FoodFast Food Wild CardWild Card
100100 100100 100100 100100 100100
200200 200200 200200 200200 200200
300300 300300 300300 300300 300300
400400 400400 400400 400400 400400
500500 500500 500500 500500 500500
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Energy Balance for 100Energy Balance for 100
Where should we look to find the number Where should we look to find the number of calories per serving?of calories per serving?
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Energy Balance for 100Energy Balance for 100
The Nutrition Facts LabelThe Nutrition Facts Label
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Energy Balance for 200Energy Balance for 200
Is a healthy diet also a fat-free diet? Is a healthy diet also a fat-free diet?
State your answer and why.State your answer and why.
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Energy Balance for 200Energy Balance for 200
20-35% of our calories should come from fat, and 20-35% of our calories should come from fat, and less than 10% should come from saturated fat.less than 10% should come from saturated fat.
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Energy Balance for 300Energy Balance for 300
Name three different sources of fiber.Name three different sources of fiber.
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Energy Balance for 300Energy Balance for 300
BeansBeans
Whole Grain BreadWhole Grain Bread
VegetablesVegetables
Baked potatoesBaked potatoes
FruitFruit
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Energy Balance for 400Energy Balance for 400Name the two types of carbohydrates.Name the two types of carbohydrates.
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Energy Balance for 400Energy Balance for 400
SimpleSimple
ComplexComplex
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Energy Balance for 500Energy Balance for 500
Name the three nutrients that supply us Name the three nutrients that supply us with energy and/or calories.with energy and/or calories.
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Energy Balance for 500Energy Balance for 500
CarbohydratesCarbohydrates
ProteinProtein
FatFat
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Drinks for 100Drinks for 100What kind of juice counts as a serving of What kind of juice counts as a serving of fruit?fruit?
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Drinks for 100Drinks for 100
100% fruit juice100% fruit juice
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Drinks for 200Drinks for 200
Approximately how many calories are in a Approximately how many calories are in a medium (20 ounce) soda?medium (20 ounce) soda?
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Drinks for 200Drinks for 200
Approximately 200 caloriesApproximately 200 calories
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Drinks for 300Drinks for 300
Does whole milk provides more vitamins Does whole milk provides more vitamins and minerals than a low-fat milk? and minerals than a low-fat milk?
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Drinks for 300Drinks for 300
Lower fat milks contain the same amount of Lower fat milks contain the same amount of vitamins, minerals, and protein as whole milk. vitamins, minerals, and protein as whole milk. Whole milk simply contains more fat.Whole milk simply contains more fat.
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Drinks for 400Drinks for 400
If a beverage has 20 grams of sugar per serving If a beverage has 20 grams of sugar per serving and 3 servings per bottle, how many grams of and 3 servings per bottle, how many grams of sugar are in the whole bottle?sugar are in the whole bottle?
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Drinks for 400Drinks for 400
60 grams of sugar60 grams of sugar
20 grams per serving X 3 servings = 60g20 grams per serving X 3 servings = 60g
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Drinks for 500Drinks for 500What is the difference between the sugar found What is the difference between the sugar found in sodas and the sugar found in 100% fruit juice in sodas and the sugar found in 100% fruit juice or milk?or milk?
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Drinks for 500Drinks for 500
Soda contains added sugar, while 100% Soda contains added sugar, while 100% fruit juice and milk contain natural sugar, in fruit juice and milk contain natural sugar, in the form of fructose and lactose.the form of fructose and lactose.
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Snacks for 100Snacks for 100
Name two high fat snacks.Name two high fat snacks.
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Snacks for 100Snacks for 100
ChipsChips
PastriesPastries
Candy BarsCandy Bars
French FriesFrench Fries
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Snacks for 200Snacks for 200What percentage of fat is considered to be What percentage of fat is considered to be high?high?
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Snacks for 200Snacks for 200
20% Daily Value or higher20% Daily Value or higher
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Snacks for 300Snacks for 300
Does fat-free or low-fat always means less Does fat-free or low-fat always means less calories?calories?
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Snacks for 300Snacks for 300
Most of the time sugar is used in place of Most of the time sugar is used in place of the fat, adding calories to the food.the fat, adding calories to the food.
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Snacks for 400Snacks for 400
Name a characteristic of a healthy snack.Name a characteristic of a healthy snack.
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Snacks for 400Snacks for 400
• Low-fatLow-fat
• Contains fiberContains fiber
• Contains vitamins and mineralsContains vitamins and minerals
• Low sodiumLow sodium
• Low cholesterolLow cholesterol
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Snacks for 500Snacks for 500Name one of the six rules of snacking.Name one of the six rules of snacking.
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Snacks for 500Snacks for 500
Smaller portionsSmaller portions
Not front of the TVNot front of the TV
Am I really hungry?Am I really hungry?
Choose low fat snacks from MyPyramidChoose low fat snacks from MyPyramid
Kitchen is a good place to snackKitchen is a good place to snack
Sit down, slow down, savor and enjoy.Sit down, slow down, savor and enjoy.
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Fast Food for 100Fast Food for 100
Name one way of making healthier choices Name one way of making healthier choices at a fast food restaurant.at a fast food restaurant.
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Fast Food for 100Fast Food for 100
• Choose smaller portions Choose smaller portions • Choose grilled chicken instead of beefChoose grilled chicken instead of beef• Go light on the toppingsGo light on the toppings• Choose water instead of sodaChoose water instead of soda
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Fast Food for 200Fast Food for 200How many times per week does the average How many times per week does the average American dine out?American dine out?
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Fast Food for 200Fast Food for 200
4 times per week4 times per week
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Fast Food for 300Fast Food for 300
Are salads are always the best choice on most Are salads are always the best choice on most menus? State your answer and why. menus? State your answer and why.
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Fast Food for 300Fast Food for 300
No. Salads often contain cheese, meat, No. Salads often contain cheese, meat, dressings, and other toppings that are packed dressings, and other toppings that are packed with fat and calories. with fat and calories.
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Fast Food for 400Fast Food for 400Name a characteristic of sauces like mayonnaise, Name a characteristic of sauces like mayonnaise, salad dressings, cheese, and bacon that make salad dressings, cheese, and bacon that make them an unhealthy addition to your meal.them an unhealthy addition to your meal.
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Fast Food for 400Fast Food for 400
They are often times high in fat and They are often times high in fat and calories, especially saturated fat that is calories, especially saturated fat that is very unhealthy for you. very unhealthy for you.
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Fast Food for 500Fast Food for 500Will ordering a super size soda will add a Will ordering a super size soda will add a considerable amount of fat to your meal? State considerable amount of fat to your meal? State your answer and why.your answer and why.
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Fast Food for 500Fast Food for 500
No, soda does not contain fat, but it does No, soda does not contain fat, but it does contain a large amount of sugar that can contain a large amount of sugar that can add many calories to your meal.add many calories to your meal.
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Wild Card for 100Wild Card for 100
Name one change in the new Name one change in the new MyPyramid.MyPyramid.
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Wild Card for 100Wild Card for 100
• Physical ActivityPhysical Activity• Make half of our grains whole grainsMake half of our grains whole grains• Reduce the intake of added sugarReduce the intake of added sugar• It can be customized for the needs of individuals at It can be customized for the needs of individuals at http://mypyramid.gov http://mypyramid.gov
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Wild Card for 200Wild Card for 200
Name a health problem that is associated with Name a health problem that is associated with an unhealthy diet.an unhealthy diet.
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Wild Card for 200Wild Card for 200
• Heart DiseaseHeart Disease• Heart AttackHeart Attack• DiabetesDiabetes• ObesityObesity• High Blood PressureHigh Blood Pressure• High CholesterolHigh Cholesterol• StrokeStroke
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Wild Card for 300Wild Card for 300
What is the recommended amount of physical What is the recommended amount of physical activity per day? (give answer in minutes)activity per day? (give answer in minutes)
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Wild Card for 300Wild Card for 300
30-60 minutes30-60 minutes
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Wild Card for 400Wild Card for 400Does our body break-down complex Does our body break-down complex carbohydrates faster or slower than simple carbohydrates faster or slower than simple carbohydrates? carbohydrates?
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Wild Card for 400Wild Card for 400
It takes our body a longer amount of time to It takes our body a longer amount of time to break-down complex carbohydrates, simple break-down complex carbohydrates, simple carbohydrates are broken down quickly. Complex carbohydrates are broken down quickly. Complex carbohydrates are good for long term energy.carbohydrates are good for long term energy.
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Wild Card for 500Wild Card for 500By the year 2010, will half of all children By the year 2010, will half of all children (age 5-18) will be overweight? Give your (age 5-18) will be overweight? Give your answer and a reason why.answer and a reason why.
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Yes.Yes.
• Too much ‘screen time’Too much ‘screen time’
• Too little exerciseToo little exercise
• Portion distortionPortion distortion
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