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Say NO to Supersize YES to Maximize

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More food, more calories, more weight. Immediate gratification; long ... Whole grain think whole wheat, brown rice, granola bars, almonds, peanuts, walnuts ... – PowerPoint PPT presentation

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Title: Say NO to Supersize YES to Maximize


1
Say NO to Supersize YES to Maximize
  • Beth Lowe, MS, RD, LDN
  • Registered Dietitian
  • Licensed Nutritionist
  • Assistant Professor
  • Family and Consumer Sciences

2
Definitions
  • Supersize body size
  • More food, more calories, more weight
  • Immediate gratification long term guilt
  • Maximize health, quality
  • Better health, more nutrients, better strategy
  • Delayed gratification long term well being

3
Where are the calories?
  • Students 4th meal
  • Approximately 15-20 lbs. freshman year
  • Eating in dorm and cafeteria watch out!
  • Use constraint be reasonable
  • Watch the sodas and alcohol
  • Watch portion sizes cut back on amounts per meal

4
What really counts?
  • Calories yes! The big culprit
  • Everything counts
  • Carbs yes, simple carbs count the most
  • SUGAR is the most common and the worst
    carbohydrate
  • Fat the highest in calories
  • The worst for heart and arteries
  • Promotes some cancers
  • Protein good, but often high fat thus
    sometimes high calorie

5
The Countdown
  • Pals Tea 200 calories
  • Starbucks mocha 400
  • Frenchie fires 370
  • Hardees Bkfst item-600
  • Cheese pizza 2000!
  • Beer 12 oz. 120-150
  • Soda 12 oz. 120-150
  • Juice 12 oz. 120-180
  • Healthy, vit C, but loaded with calories!

6
Focus on quality
  • Think of ways to incorporate goodness
  • Seize opportunities to include healthy stuff
  • Choose restaurants with better choices
  • Always eat breakfast
  • Preferably at home
  • Carry out from home
  • Small
  • 1 milk
  • Omega 3 and mono unsaturated. fats
  • Side salad or salad meals frequently-Dressing-OTS
  • Grilled vs. Fried
  • Beverages dont think sweet half/half tea
  • Baked potato vs. fries
  • Butter and sour cream-OTS

7
Fruit, vegetable, whole grain the rage
  • Fruit think juicy and yummy
  • The original fast food
  • Breakfast, lunch, snacks
  • In salads cranberries, mand. oranges,
    strawberries, raisins, blueberries, sliced pears
  • Vegetables think color
  • Grill or sauté with meats
  • Onions, peppers, mushrooms, garlic, spinach,
    salad mix, tomatoes, beans more is better
  • Whole grain think whole wheat, brown rice,
    granola bars, almonds, peanuts, walnuts

8
The BIG Words are the REAL Deal
  • Antioxidants
  • Help clean up the inside of the body
  • Cleans up the chemical spills of life
  • Damage done by free radicals
  • Phytonutrients-in addition to vitamins and
    minerals
  • fighting nutrients
  • Prevent, slow diseases
  • Found in fruits, vegetables, whole grains
  • Works best when eaten in natural state, not
    supplements
  • These are for real!
  • Start young and dont stop!

9
The last words
  • Change your oil canola, olive oil
  • Select healthier when given a choice
  • Keep healthy snacks at work/home
  • Try 1 milk, yogurt, lowfat cheeses
  • Eat more chicken and fish
  • Tilapia, salmon
  • Not fried less tartar sauce
  • Add vegetables to sandwiches-think creatively
  • Subway, Roly Poly, Quiznos
  • Think before you select/order
  • Try to be better, not perfect
  • Focus on quality foods
  • Stay informed
  • Start now and dont stop!

10
Questions?
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