Transcript
Page 1: Making better choices, one step at a time

Making better choices, one step at a time.

Page 2: 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.

Page 3: Making better choices, one step at a time

EAT THIS, NOT THATDisclaimer!!

I was raised in a small Central Valley town where fast food was on the menu EVERY day!

I went to culinary school folks. I LOVE FOOD!

I’m a firm believer in balance and moderation.

Change doesn’t happen overnight, but education is the key to empowering ourselves to change

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What are your priorities?

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

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USDA RecommendationsWhat 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.

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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

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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

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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

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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.

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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

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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.

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The Worst Food In America2,900 Calories182g fat240g carbs

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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

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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

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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

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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

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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

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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

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Worst Candy

Twix280 calories27g sugar14g fat (11g saturated)

Fat equivalent=11 strips bacon

100 Grand190 Calories22g sugar8g fat (5 saturated)

Better Alternative

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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

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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

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You Guess!

One Hostess Cupcake or One Hostess Suzy Q’s

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You Guess!

10 Original Triscuits or 10 Nabisco Wheat Thins Reduced Fat

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You Guess!

1 Slice Red Baron Classic Crust Supreme or 2 slices Wolfgang Puck Four Cheese Tomato & Pesto

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Eat This, Not That!

Lets visitwww.menshealth.com/eatthis

For more examples

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5 Hidden Dangers for Kids CEREAL: Sugary

cereals are essentially cookies. Trix and Lucky Charms have more sugar than ice cream bars. Watch for serving sizes when checking nutritional facts

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5 Hidden Dangers for Kids JUICE: Individually

packed juices like Capri Sun and Sunny Delight are sugar water with token amounts of juice. Some have as much sugar as soda. Watch out for apple and grape juice (even 100% juice) which has lots of natural sugars. Orange and Cranberry are better.

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5 Hidden Dangers for Kids LUNCH SNACKS: Fruit

snacks might as well be called gummy bears! With lots of high fructose corn syrup and preservatives, they’re a small step up from candy. Instead, send them off with string cheese, almonds, or PB and crackers

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5 Hidden Dangers for Kids BREAD: White bread,

specifically, has loads of refined white flour and high-fructose corn syrup. Make sure to use whole grain breads with at least 3g of fiber.

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5 Hidden Dangers for Kids VEGETABLES: Not the

veggies, but the toppings. When you let kids smother their veggies with cheese or ranch dressing, you’re giving them tons of saturated fats and teaching them that veggies are not good on their own. Try steaming, roasting, or sauteeing when possible

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The Good News! The Cancer Killer: ROMAINE The Bone Builder: ARUGULA The Pipe Protector: WATERCRESS The Heart Healer: ENDIVE The Brain Booster: MUSTARD GREENS The Anti-Aging Agent: BOK CHOY The Sight Sharpener: SPINACH

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The Good News! Best Colon Cancer Guard: Green/White Tea Best Blood Sugar Stabilizer: Raspberries Best Skin Saver: Carrots Best Breast Cancer Beater: Whole Grain Cereal Best Bone Protector: Shrimp Best Blood Sugar Reducer: Baked Potatoes Best Anti-Aging Elixir: Red Wine

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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.

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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.

Page 36: Making better choices, one step at a time

EAT THIS, NOT THATRules to Live By

BE AWARE OF YOUR BODY!

Counting calories and fat grams isn’t for everyone, but you should know what you’re putting in your body and keep track of it daily.

Pay attention to your body’s reaction to foods. Does it give you energy and make you crash? Does it make you feel bloated and sluggish? Maybe it’s what you ate today!

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Thanks for Coming

Everyone!Make Healthier Choices Whenever

You Can!


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