Eat this not that

The Dietary Guidelines describe a healthy diet as  Is low in saturated fats, trans fats, cholesterol, salt sodium, and added sugars... Bad FatsType of Bad Fat Food Source Saturated Fa

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,

EAT THIS, NOT THAT

Disclaimer!!

 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

USDA Recommendations

What is a "Healthy Diet"?

The Dietary Guidelines describe a healthy diet as

 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 Source

Saturated 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 Source

Monounsaturated 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

Beware of Marketing

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

 Cholesterol: 180g (60% daily value)

 Sugar: 162g

 Additional preservatives, emulsifiers, and artificial colors and flavors

Outback Steakhouse Aussie Cheese Fries with Ranch

The Worst Food In America

2,900 Calories

182g fat

240g carbs

Worst Burger

Carl’s Jr Double Six Dollar Burger

A Whopper has 150 fewer calories and 13g more protein!

Worst Sweet Indulgence

82g fat 106g carbs 3,750mg sodium

Worst Sandwich

Worst Fast

Food Chicken

Meal

McDonalds Chicken Selects Premium

Breast Strips with Ranch Sauce

830 calories

55g fat

48g carbs

(Add fries and a soda=1,710 cal)

20 Piece Chicken McNuggets with

BBQ Sauce

It will save you 530 calories!

Better Alternative

166g 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

Fat equivalent=3 strips bacon

Snyder’s Sourdough Nibblers (16

pieces)

120 Calories 0g fat

100mg sodium

Better Alternative

Pre-made margarita mix is almost all

high-fructose corn syrup

Also avoid Rum & Coke!

Bloody Mary

140 Calories 8g carbs 150mg sodium Lots of Vitamin C and A Screwdrivers are pretty good too!

Better Alternative

Better Alternative

2g fiber

Better Alternative

More sugar than Cocoa Pebbles!

Calorie equivalent= 8 chicken wings!

Kashi Go Lean

140 calories 1g fat (0 saturated) 10g fiber

6g sugar 13g 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 visit

www.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 THAT

Rules to Live By

100% apple juice (more fiber)!

Cheese, get something that uses

real cheese or (better yet) make

it yourself!

wheat, quinoa, oats, buckwheat,

corn, and rice.

EAT THIS, NOT THAT

ingredients on the label, it’s

probably processed.

most of your foods on the

perimeter That’s usually where

the dairy, meats, and produce

are located.

EAT THIS, NOT THAT

Rules to Live By

BODY!

grams isn’t for everyone, but

you should know what you’re

putting in your body and

keep track of it daily.

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!