Why Eat?

Good Reasons to Eat Right• Best means of fighting illness

(heart disease, stroke, osteoporosis, and certain cancers)

• Vital to physical and mental development

• Helps your body to function properly

• Carbohydrates, fats and proteins supply your body with energy

• Calcium builds strong bones and teeth

Other reasons people eat?

• Depressed• Happy• Bored• Angry• To gain weight• To play sports• To socialize

What does it mean to “eat healthy”?

• A healthy diet provides your body with the energy and nutrients you need with out deficiencies or excesses.

• A good diet is low in saturated fat, cholesterol, salt, and high in vegetables, fruit, and fiber.

• A good diet provides enough energy to keep you going, but not more than you need.

The Serving Size

• Pay attention to the serving size, especially how many servings there are in the food package. Then ask yourself, "How many servings am I consuming"? (e.g., 1/2 serving, 1 serving, or more)

                                                        

3 oz. cooked meat: the size of a deck of

cards

3 oz. fish: the sizeof a checkbook

1 oz. meat: the size

of a matchbox

                                                        

1 baseball: 1 fruit or 1 cup of chopped raw

vegetables

4 stacked dice: 1½ oz. of low-fat or nonfat cheese

1 tennis ball: 1 cup of pasta or a

medium apple

                                                        

1 ping pong ball:2 Tbsp. of peanut

butter

quarter in diameter: 1 teaspoon of oil

hockey puck: average bagel

Serving sizes compared to regular items

Calories and (Calories from Fat)

• Calories provide a measure of how much energy you get from a serving of this food.

• Many Americans consume more calories than they need without meeting recommended intakes for a number of nutrients.

• The calorie section of the label can help you manage your weight (i.e., gain, lose, or maintain.)

Limit these Nutrients• Eating too much fat,

saturated fat, trans fat, cholesterol, or sodium may increase your risk of certain chronic diseases, like heart disease, some cancers, or high blood pressure.

Get Enough of These

• Eating a diet high in dietary fiber promotes healthy bowel function. Additionally, a diet rich in fruits, vegetables, and grain products that contain dietary fiber, particularly soluble fiber, and low in saturated fat and cholesterol may reduce the risk of heart disease.

Types of Dietary Fiber

• Soluble fibers, such as the type found in oat bran, are known to reduce blood cholesterol levels and normalize blood sugar levels.

• Insoluble fiber, such as the type found in wheat bran, are known to promote bowel regularity.

•Saturated fats should usually be below 5% to be considered a good food choice.

•Usually the higher the dietary fiber the better

Dietary Fiber

What can high-fiber foods do for you?• Support bowel regularity • Help maintain normal cholesterol levels • Help maintain normal blood sugar levels • Help keep unwanted pounds off What events can indicate a need for more high

fiber foods?• Constipation • Hemorrhoids if related to straining from

constipation • High blood sugar levels • High cholesterol levels

Teen’s Daily Calcium goal30% DV = 300mg calcium = one cup of milk

100% DV = 1,000mg calcium130% DV = 1,300mg calcium

Practice reading food labels

• How many servings are there in this food?

• What is the serving size?• How many calories are there?• How many calories come from

fat?• What percent of the calories

comes from saturated fat? • What is the most plentiful

ingredient?• Is this a good food choice?

The New Food Pyramid

The New Food Pyramid con’t.

•Why are foods with a high glycemic index at the top?

•How many of you meet the fruits and vegetable requirement?

•How many of you take a multiple vitamin each day?

•How many of you meet the daily requirement of 1300 mg of calcium (4.3 glasses of low fat milk or yogurt per day)?

Glycemic Index

• What does the term “glycemic index mean?

• It ranks carbohydrates according to their effect on our blood glucose levels.

• Eating a lot of high GI foods can be detrimental to your health because it pushes your body to extremes.

• This is especially true if you are overweight and sedentary.

• Switching to eating mainly low GI carbs that slowly trickle glucose into your blood stream keeps your energy levels balanced and means you will feel fuller for longer between meals.

The Benefits of the Glycemic Index

What foods have a low “glycemic index”?

• Use breakfast cereals based on oats, barley and bran

• Use breads with whole grains, stone-ground flour, sour dough

• Enjoy all other types of fruit and vegetables • Use Basmati or Doongara rice • Enjoy pasta, noodles, quinoa • Eat plenty of salad vegetables with a

vinaigrette dressing

What foods have a low “glycemic index”?

• Skim milk• Plain Yogurt• Soy beverage• Apple/plum/orange• Sweet potato• Oat bran bread• All-Bran™• Converted or Parboiled rice• Pumpernickel bread• Al dente (firm) pasta• Lentils/kidney/baked beans• Chick peas

What foods have a medium “Glycemic Index”

• Banana• Pineapple• Raisins• New potatoes• Oatmeal• Popcorn• Split pea or green pea soup• Brown rice• Couscous• Basmati rice• Shredded wheat cereal• Whole wheat bread• Rye bread

What foods have a high “glycemic index”?

• Watermelon• Dried dates• Instant mashed potatoes• Baked white potato• Parsnips• Rutabaga• Instant rice• Corn Flakes™• Rice Krispies™• Cheerios™• Bagel, white• Soda crackers• Jellybeans• French fries

What is the significance of 3500?

3500 calories = 1 pound of fat

To lose 1 pound per week you need to either reduce calories or exercise enough to be “in the hole” 500 calories per day.

Give up: 1 bag m & m’s (250) and add 30 minutes of jogging = 500 calories x 7 =3500 calories = 1 pound lost per week

The “balancing act”

Calories – energy expenditure (exercise) = weight loss or gain

How many calories do you need?

BMR formulaSTEP 1: 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years ) = BMR

STEP 2: BMR X activity factor = calories needed per day

ACTIVITY FACTOR:Sedentary = BMR X 1.2 (little or no exercise, desk job) Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk) Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk) Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk) Extra. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)

Type of “diets”

• Restrict food intake (counting calories)

• Make you eat one type of food (grapefruit)

• Limit the percentage you eat from each category (Atkins)

• Count servings (Weight Watchers)

What should I do?

• Eat a balanced diet

• Exercise vigorously 30-60 minutes a day

• Eat a diet rich in fiber

• Avoid fast food or limit fast food

• Avoid foods with a high glycemic index

• Watch serving sizes

• Drink lots of water