Why “Eating Smart” is important.

1. Why “Eating Smart” is important. • Research studies suggest a relationship between what we eat and the risk of developing various types of cancer. • You can take personal responsibility for eating well to stay well.

2. Why choose low fat foods? • Low-Fat Foods • Watching the amount of fat you eat is important: Diets high in fat tend to be high in calories and can lead to weight gain. It's also important to keep in mind that just because something is low in fat doesn't mean it's low in calories. • A good rule of thumb when you're reading food labels: For every 100 calories, if the product has 3 grams of fat or less, it's a low fat product. This means 30% or less of the calories come from fat.

3. Why watch fat in foods? Watching the amount of fat you eat is important because diets high in fat tend to be high in calories, and can contribute to weight gain.

4. One gram of fat is 9 calories. One gram of carbohydrate is 4 calories. Choosing to move to a low-fat eating program automatically reduces your caloric intake by more than 50 % • Five grams of fat is equal to one teaspoon of fat. A cookie with 12 grams of fat contains 2.5 teaspoons of fat.

5. Some low fat foods to choose: • Dairy and dairy-like products • Low-fat (1%), or fat-free (skim) yogurt, cottage cheese, or low-fat milk • Sorbet, sherbet, gelatin ices, and low-fat or fat-free frozen yogurt • Neufchatel or "light" cream cheese or fat-free cream cheese • Fat-free American cheese or other types of fat-free cheeses

6. Fish, meat, and poultry • Egg whites or egg substitutes • Crab, white fish, shrimp, and light tuna (packed in water) • Veal, chicken and turkey breast (without skin), and lean cuts of other meats (look for "loin" in the name) - braise, roast or cook them without added fats • Extra lean ground beef such as ground round or ground turkey breast (check the labels) • Garden veggie burgers

7. Grains, cereals, and pastas • Hot (oatmeal or grits) and cold cereals (except granola types) • Rice or noodles (watch out for fat in sauces you may add) • Bagels, pita bread, or English muffins • Low-fat crackers • Soft tortillas--corn or whole wheat • Toast, English muffins, or bagels with jelly or honey (no butter) • Pretzels, soda crackers, plain breads

8. Fruits and vegetables • Fruits and fruit juices, applesauce • Vegetables and vegetable juices (again, watch out for fat in sauces you may add)

9. Snacks and sweets • Snacks and sweets • Danish pudding and fruit pie fillings • Vanilla wafers, ginger snap cookies • Gelatin • Angel food cake • Puddings made with skim milk • Baked chips, tortilla or potato • Low-fat microwave popcorn • Hard and jelly candies

10. Other foods • Other foods • Broth type soups with a vegetable base • Sauces, pudding, or shakes made with skim milk • Salsa • Light margarine and mayonnaise • Mustard • Reduced-calorie or fat-free salad dressings • Non-stick cooking spray

11. Take the Eating Smart Quiz: • This eating quiz is for self-examination of your eating habits and does not evaluate your intake of essential vitamins, minerals, protein or calories. • A poor score does not mean you will get cancer, nor does a high score guarantee that you won’t. But, your score will give you a clue to how you eat now and where you need to improve to reduce your cancer risks..

12. Oils and fats: butter, margarine, shortening, mayonnaise, sour cream, lard, oil, salad dressings Question #1 0 pts. I always add these to foods in cooking or at the table when eating. 1 pt. I occasionally add these foods in cooking and/ or at the table. 2 pts. I rarely add these to foods in cooking and /or at the table.

13. Oils and fats: • #2 • 0 pts. I eat fried foods 3 or more times a week. • 1 pt. I eat fried foods 1-2 times a week. • 2 pts. I rarely eat fried foods.

14. Dairy Products: #3 • 0 pts. I drink whole milk. • 1 pt. I drink 1%- 2% fat-free milk • 2 pts. I only drink skim milk #4 • 0 pts. I eat ice cream almost every day • 1 pt. Instead of ice cream, I eat ice milk, low- fat frozen yogurt & sherbet. • 2 pts. I eat only fruit ices, seldom eat frozen dairy desserts #5 • 0 pts. I eat mostly high-fat cheese(jack, cheddar, colby, Swiss, cream) • 1 pt. I eat both low and high-fat cheeses. • 2 pts. I eat mostly low-fat cheeses (2% cottage, skim milk mozzarella)

15. SNACKS:potato/corn chips, nuts, buttered popcorn, candy bars. #6 • 0 pts. I eat these every day • 1 pt. I eat some occasionally • 2 pts. I seldom or never eat these snacks

16. Baked Goods: pies, cakes, cookies, sweet rolls, doughnuts #7 • 0 pts. I eat them 5 or more times a week. • 1 pt. I eat them 2-4 times a week. • 2 pts I seldom eat baked goods or eat only low-fat baked goods.

17. Poultry & Fish: (If you do not eat meat, fish or poultry, give yourself a 2 for each meat category. #8 • 0 pts. I rarely eat these foods • 1 pt. I eat them 1-2 times a week. • 2 pts. I eat them 3 or more times a week

18. Low-Fat meats:extra lean hamburger, round steak, pork loin roast, tenderloin, chuck roast #9 • 0 pts I rarely eat these foods. • 1 pt. I eat these foods occasionally • 2 pts. I eat mostly fat-trimmed red meats.

19. High-Fat Meat: luncheon meats, bacon, hot dogs, sausage, steak, regular & lean ground beef #10 • 0 pts. I eat these every day. • 1 pt. I eat these foods occasionally. • 2 pts. I rarely eat these foods.

20. Cured & Smoked Meat & Fish: luncheon meats, hot dogs, bacon, ham & other smoked or pickled meats and fish. #11 • 0 pts. I eat these foods 4 or more times a week. • 1 pt. I eat some 1-3 times a week • 2 pts. I seldom eat these foods.

21. Legumes: dried beans & peas: kidney, navy, lima, pinto, garbanzo, split-pea, lentil • #12 • 0 pts. I eat legumes less than once a week. • 1 pt. I eat these foods 1-2 times a week • 2 pts. I eat them 3 or more times a week.

22. Whole grains & Cereal:whole grain breads, brown rice, pasta, whole grain cereals #13 • 0 pts. I seldom eat such foods • 1 pt. I eat them 2-3 times a day • 2 pts. I eat them 4 or more times daily.

23. Vitamin C-rich Fruits & Vegetables: citrus fruits & juices, green peppers, strawberries, tomatoes #14 • 0 pts. I seldom eat them • 1 pt. I eat them 3-5 times a week • 2 pts. I eat them 1-2 times daily

24. Dark Green & Deep Yellow Fruits & Vegetables: broccoli, greens, carrots, peaches • #15 • 0 pts. I seldom eat them • 1 pt. I eat them 3-5 times a week • 2 pts. I eat them daily

25. Vegetables of the Cabbage Family: (Cruciferous) broccoli, cabbage, brussel sprouts, cauliflower #16 • 0 pts. I seldom eat them. • 1 pt. I eat them 1-2 times a week • 2 pts. I eat them 3-4 times a week

26. Alcohol: (you had better all say “never”!! • #17 • 0 pts. I drink more than 2 oz. daily • 1 pt. I drink alcohol every week but not daily • 2 pts. I occasionally or never drink alcohol

27. Personal Weight #18 • 0 pts. I’m more than 20 lbs. over my ideal weight • 1 pt. I’m 10-20 lbs. over my ideal weight • 2 pts. I am within 10 lbs. of my ideal weight See chart on next slide.

28. Recommended Weight Ranges

29. How do you rate? • 0-12: A Warning Signal Your diet is too high in fat and too low in fiber-rich foods. It would be wise to assess your eating habits to see where you can make improvements. • 13-17: Not Bad! You’re part way there. You still have a way to go. Review the Dietary Guidelines and compare them to your answers. This will help you determine where you can make a few improvements. • 18-36: Good For YOU! You’re eating smart. You should feel very good about yourself. You have been careful to limit your fats and eat a varied diet. Keep up the good habits and continue to look for ways to improve.

30. Dietary Guidelines for Reducing the Risk of Cancer: • Avoid obesity • Cut down on total fat intake • Eat more high-fiber foods • Include foods rich in vitamins A and C in your daily diet • Include cruciferous (cabbage-family) vegetables in your diet • Cut down on salt-cured, smoked and nitrite-cured foods • Keep alcohol consumption moderate, if you do drink

31. Cut down on total fat intake • Why? Currently, average American fat intake is about 40% of the total calories eaten every day. A high fat intake is associated with an increased risk of some cancers and cardio-vascular diseases (heart disease). Foods high in fat are also high in calories. Eating less high-fat foods may help you control your weight.

32. Recommendation • It is suggested that fat account for only 30% or less of your daily calories. • One teaspoon of fat equals approximately 40 calories. • For every 1,000 calories, the desirable amount of fat from all sources is 6 to 6 ½ teaspoons. • Example: With 1,800 calories/day, you may have a total of 10 to 12 teaspoons (400-480 calories)

33. Examples of some high-fat foods: • Fats and Oils Butter, margarine, mayonnaise, salad dressing, vegetable oil, nuts, peanut butter, avocado, lard, coconut, cream cheese, olives, sour cream, whole egg or yolk, cream • Dairy Whole milk, condensed sweet milk • Frozen Desserts Ice cream, Tofutti • Cheeses American, blue, cheddar, Colby, Fontina, Gruyere, Monterey Jack, Muenster, Brie, Edam, Gouda, provolone, Romano, Swiss, Ricotta This is just a partial list of high fat foods. Read the nutrition labels for more information.

34. Who says low-fat diet is the way to go? • A low fat diet is endorsed by the American Cancer Society, The American Dietetic Association, The Heart Association, & The American Diabetic Association. • Make sure any eating program you follow is credible. • Simple changes like this will help: Try mustard instead of mayonnaise.

35. Important! • To “eat smart,” remember to count both fat and calories in your food choices! • Eat a variety of foods! • Eat more high-fiber foods! • Choose wisely! You only get one body. Take care of the inside as well as you take care of the outside. EAT SMART!