Say NO to Supersize YES to Maximize

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Say NO to SupersizeYES to Maximize

• Beth Lowe, MS, RD, LDN
• Registered Dietitian
• Licensed Nutritionist
• Assistant Professor
• Family and Consumer Sciences

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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

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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

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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

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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!

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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

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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

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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!

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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!

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Questions?