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Be Aware

Be Aware. READ LABELS. Be a label reader. Be a label reader. Know your snacks Snyders of Hanover pretzels : 20 pretzels The bag is 3 servings (eat it all and that is about 1/3 of your daily servings of carbs )

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Be Aware

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  1. Be Aware READ LABELS

  2. Be a label reader

  3. Be a label reader • Know your snacks • Snyders of Hanover pretzels: 20 pretzels The bag is 3 servings (eat it all and that is about 1/3 of your daily servings of carbs) • Post Grape Nuts: most people pour more than the ½ cup serving….. End up with more than the 200 calories.

  4. Check These Labels!! • Tribe Hummus snackers: most think they are “healthy” but if you eat the whole serving it is an extra 50 calories on top of whatever you dip into it. • Sunkist premium oranges: (2 servings per container) the innocent looking wedges are soaked in pear juice concentrate adding a lot of extra sugar.

  5. More snacks.. • Seneca Crispy Apple Chips: You would not eat four apples..but that is the equivalent of what is in this bag. …adding about 8 teaspoons of sugar to your diet. • Uncle Wally’s Fat Free Gourmet Corn Muffin…sounds healthy but a serving is HALF A MUFFIN..who eats half? You should the whole is over 250 calories!

  6. Fast Food Did You Knows • Veggie Burger packs over 400 calories • Pizza Hut: If you order pizza with half the sauce and cheese you can save yourself 400 calories per personal pan • Starbucks: order the short size can save you 140-350 calories per drink

  7. order you sandwich as a salad you can save up to 520 calories (depending on the type) • Wendy’s: Ask for a “veggie” burger to or for a junior size to save

  8. Label Fables • Most of us overlook liquids. • Green Tea w Ginseng---good for you but check your iced tea can. • Some 23 oz. cans pack 12 teaspoons of sugar!!!!!!

  9. DON’T FORGET THE DRINKS Calories Per 16-20 oz. Bottle SUGARS PER BOTTLe • Honest Organic Green Tea---74 • Snapple Asian Pear Green Tea—120 • Arizona Green Tea with Ginseng--175 • Honest Organic Green Tea---20g • Snapple Asian Pear Green Tea—32g • Arizona Green Tea with Ginseng—42.5g

  10. Drinks cont. ANTIOXIDANTS EGCG—THE MOST POTENT ANTIOXIDANT • Honest Organic Green Tea---215 MG • Snapple Asian Pear Green Tea—46 • Arizona Green Tea with Ginseng--39 • Honest Organic Green Tea---71 • Snapple Asian Pear Green Tea—25 • Arizona Green Tea with Ginseng--5

  11. Oils • Be aware of oils used to cook. • Olive is the healthiest • Palm oil contains trans fat, many restaurants use palm oil or safron

  12. Most Important Meal of The Day

  13. Who Eats Breakfast? • More than half of teens skip breakfast!

  14. Why Not? • Lack of Time • Do not want to get up earlier

  15. Why? • Benefits are: • More energy throughout the day • Easier time concentrating in class • Greater ability to get to and through exercise each day • Lowers cholesterol and blood pressure

  16. Morning Table • Ideal Meal: • Cereal with four or more grains • More than 1 gram protein • 5 or more grams of fiber • Less than 12 grams of sugar

  17. Morning Table cont • Two slices of whole wheat toast • 2 tbls of peanut butter • One banana • 1 cup of 1% choc. milk

  18. Morning Table cont. • One cup greek yogurt with 3 tbls of almonds • Half cup of berries • ¼ cup of granola

  19. Non-fat cottage cheese, sprinkle grain cereal, blueberries and sliced almonds • Cooked oatmeal topped with spoonful of jam and chopped cashews.

  20. Two egg omelet with one ounce of cheese (low Fat) and one ounce of chopped ham wrapped in a whole wheat tortilla • One cup grapefruit juice

  21. Pack breakfast the night before • Make 5 meals on the weekend • Try blend & go ( takes 60 seconds to blend berries a banana, ice and orange juice) • Pack to go snacks such as granola or sports bar for later

  22. I’m not hungry • Studies prove if you eat regularly your body will want to eat at that time. • “Train you body”

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