(Action) Steps to a Healthier You Small steps make a big difference ! - PDF document

(Action) Steps to a Healthier You Small steps make a big difference ! Plateful of Prevention Session 3: Choose the Best Nutritional Deal Use the Nutrition Facts label and ingredients list to compare food items. Use information on labels to decided how a food or snack fits into your meal plan. Make plans for lifestyle changes. 1

What’s in a Label? Serving Size Calories per Serving Limit fat especially saturated and trans Type of Carbohydrate Percent Daily Value: 5% Low, 20% High More dietary fiber, vit A, vit C, calcium & potassium 3 Sample Plate with Portions & Average Calories Fruit Dairy ½ ‐ 1 cup 1 cup Grains 50 ‐ 100 1 ounce or 100 calories calories 1/2 cup Vegetables 100 calories 1+ cups 50 calories Protein Oil 1 ‐ 3 ounces 1 tsp 50 ‐ 150 calories 50 calories 4 2

Low Fat Boysenberry Yogurt Serving Size 1 (8 oz.) container Total Calories 230 How do the calories compare to a standard portion from the dairy food group? 5 Plain or Lite Yogurt Serving Size 1 (8 oz.) container Total Calories 90 How do the calories compare to a standard portion from the dairy food group? 6 3

10” (Burrito Size) Tortilla Serving Size 1 (2.3 oz.) tortilla Total Calories 210 How do the calories compare with a standard portion from the grain group? 7 6” Corn Tortilla Serving Size 2 tortillas Total Calories 120 How do the calories compare with a standard portion from the grain group? 8 4

Compare Fruit Choices 9 Which is Better Nutritional Deal? 5

Choose the Best Nutritional Deal Inst Instead ead o of… Rep eplace w lace with…  Whole milk  1% or fat free milk  Chicken with skin  No skin  Bacon or sausage  Canadian bacon or ham  Pasta with white sauce  Red sauce  Baked potato with cheese sauce  Potato with salsa  Sugar sweetened drink versus  Seltzer mixed with 100% seltzer mixed 100% fruit juice fruit juice  Cube margarine or butter  Liquid oil 6

Using Ingredient List Greatest amount listed first followed in descending order by those in smaller amounts. Example: Oat ‐ Honey Granola Bars Whole grain oats, sugar, canola oil, crisp rice (rice flour, sugar malt, salt, honey, soy protein, brown sugar syrup, salt, soy lecithin, baking soda, natural flavor, almond flour, peanut flour. 7

Label Reading Activity Snack  String Cheese & Fruit Guidelines  Milk or Yogurt Smoothies with fruit  Cottage cheese or yogurt with fruit  Aim for 1 ‐ 2 food  Low ‐ fat flavored milk groups  Raw Vegetables with low ‐ fat yogurt dip, cottage cheese, hummus or  Look for lower other bean dip calorie options  Individual fruit cups (packed in light syrup, juice or water)  Use 100 ‐ 200  Frozen fruit bars calories as a  Trail mix with whole grain cereal, general rule nuts and dried fruit  Whole grain crackers with cheese or peanut butter 8

Which Snack is Best Nutritional Deal? Total Calories  Snack size chips (2 1/2 oz.)  375  Sugar free pudding cup  60  20 oz. fruit drink  240  Granola bar  125 17 Take Charge of Your Change  Plan ahead  Keep food out of sight  Choose smaller portions of high calorie foods  Share plate with others  Use non ‐ food ways to celebrate, deal with stress, etc.  Track the food you eat  Other ideas? 18 9

(Action) Steps to a Healthier You 10