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.
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
What are your priorities?
Money Flavors Eating out Your health Your children’s health Organic Local, Sustainable Weight-loss
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.
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 America2,900 Calories182g fat240g 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
You Guess!
One Hostess Cupcake or One Hostess Suzy Q’s
You Guess!
10 Original Triscuits or 10 Nabisco Wheat Thins Reduced Fat
You Guess!
1 Slice Red Baron Classic Crust Supreme or 2 slices Wolfgang Puck Four Cheese Tomato & Pesto
Eat This, Not That!
Lets visitwww.menshealth.com/eatthis
For more examples
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
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.
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
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.
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
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
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
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.
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!
Thanks for Coming
Everyone!Make Healthier Choices Whenever
You Can!