Nutrition 2013

1. Nutrition 2013 • Digestive System 101 • MyPlate.gov • Food Sources • Reading Food Labels • Portion Distortion/Energy Balance • Food Journals- (record 1 week) • Diet Analysis

2. Calorie content ??? 1) One plain bagel 2) 1 cup of chocolate milk 3) 1 slice of apple pie 4) 1 cup cooked spaghetti 5) 1 stalk of celery 6) 1 can of regular coke 7) 1 quarter-pound hamburger with cheese 8)1 pear A) 150 calories B) 180 calories C) 210 D) 155 E) 5 F) 520 G) 100 H) 405

3. How did you do??? 1 plain bagel – 180 (B) 1 cup of chocolate milk – 210 (C) 1 slice of apple pie – 405 (H) 1 cup cooked spaghetti – 155 (D) 1 stalk of celery – 5 (E) 1 can of regular coke - 150 (A) 1 qtr.-pound hamburger with cheese – 520 (F) 1 pear - 100 (G)

4. Obesity Trends* Among U.S. AdultsBRFSS,1990, 1998, 2006 (*BMI 30, or about 30 lbs. overweight for 5’4” person) 1998 1990 2006 No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30% http://www.cdc.gov/nccdphp/dnpa/obesity/trend/maps/

5. Nutrition FactsReading The Labels On The Products YouBuy & Eat

6. History of the Label Nutrition labeling for consumers has been around since the 70’s It was only in 1994 that the USDA & FDA made labeling the law!

7. Importance to You You're a Consumer who must be able to make wise decisions and discern between facts and gimmicks! (low fat) Its your $$$ spend it wisely!

8. WHYDON’TWETAKEALOOKATSOMELABELS??

10. The 4 Simplified Parts Part 1 Serving Size How Much Am I Consuming?

11. The 4 Simplified Parts Part 2 Calories & Nutrients Related to Chronic Disease Limit Intake of These • High Calories • High Cal from Fat • Saturated Fat • Cholesterol

12. The 4 Simplified Parts Part 3 Nutrients we need to stay healthy Increase Intake of These • Fiber • Vitamin A • Vitamin C • Calcium • Iron

13. The 4 Simplified Parts Part 4 Footnote This is How We Get The % Daily Values Based on a 2000 Calorie Diet

14. Ingredients What determines how they are listed?

15. Let’s Be Realistic Unless you really know your nutrition and have a lot of time to discern between products, choosing can be difficult!

16. A Realistic Approach Label Ease Method KISS Principle When monitoring what you eat, just take it one meal at a time. Don’t overwhelm yourself. Just think, “all I have to do is ensure I eat something healthy and fresh this ONE meal.” Then worry about the next meal when it comes. When preparing your meals for the week, stay simple. Pick your 5 favorite proteins and carbs, and then mix and match them to make meals. Make sure you include some fresh vegetables along the way.

17. Label Ease It’s a method of raising and lowering your fingers The Magic Number is 10!

18. Label Ease Raise a Finger if… 10% > Vitamin A 10% > Vitamin C 10% > Calcium (Ca) 10% > Iron (Fe) 10% or 5g > Protein 10% > Fiber

19. Label Ease • Lower a Finger if… 10% > Total Fat 200 > Calories 10% > Cholesterol

20. Label Ease If You Have ANY Fingers Left Standing The Food Is Nutrient Dense

21. Lets Try One Broccoli How Many Fingers Do You Have Standing?

22. Quiz Time #1 Oatmeal How Many Fingers Do You Have Standing?

23. Quiz Time #2 Cheerios How Many Fingers Do You Have Standing?

24. Quiz Time #3 Plain Chips How Many Fingers Do You Have Standing?

25. Quiz Time #4 Raw Apple How Many Fingers Do You Have Standing?

26. Quiz Time #5 Stuffing How Many Fingers Do You Have Standing?

27. Quiz Time #6 Pumpkin Pie How Many Fingers Do You Have Standing?

28. Your Turn Lets Look At Some of the Products You Brought In!