Eat This…Not That!
Subway 6” Turkey
280 calories
3.5 g Fat
Fat Free Honey Mustard
30 calories
0 g Fat
Subway 6” Tuna
530 calories
30 g Fat
Chipotle Southwest
110 calories
10 g Fat
Medium Skinny
Latte with Nonfat
milk
-130 calories
-17 g sugar
Medium White
Chocolate Mocha with
2% milk
-470 calories
-59g sugar
Whopper Jr.
340 calories
19 g Fat
Bourbon Whopper
910 calories
57 g Fat
Nutrition 101: The Basics
Stephanie Bailey
Nutrition Educator Graduate Assistant
Student Health Services
Objectives
• Understand what nutrition is and its importance
• Identify the 3 nutrient-rich energy sources
• Identify sources of “hidden” calories
• Understand how to complete a food journal
Why are you here?
• To learn how to live a healthier lifestyle?
• To feel confident and comfortable in your own
skin?
• Do you want to be able to play with your
grandchildren as you age?
• To be able to see your muscles?
Risks of Overweight and Obesity
•
•
•
•
•
•
•
•
•
Hypertension
High cholesterol
Type 2 diabetes
Heart disease
Stroke
Gallbladder disease
Osteoarthritis
Sleep apnea
Cancer
What is Nutrition?
• Is it simply knowing an apple is more nutritious
than a brownie?
• Is it eating “bland, tasteless” foods?
• Is it a way to satisfy a hunger?
What is nutrition
• It is providing the proper nourishment of
nutrients to your body allowing for proper
growth and development.
What is the point?
• Give you energy & nutrients
• Satisfy hunger
NOT…
• Satisfy stress, depression, or boredom
Food is Your Fuel…
What are You Running On?
What is in our “gasoline”?
What is in our food?
• Carbohydrates
▫ 4 calories per gram
• Protein
▫ 4 calories per gram
• Fat
▫ 9 calories per gram
• Alcohol
▫ 7 calories per gram
Carbohydrates
• 50-60% of calories
• Purpose:
▫ Provide the body with energy
▫ Preferred energy source
• Types:
▫ Simple
▫ Complex
Simple Carbohydrates
• Easily broken down
• Provides quick energy
• Excess converted to fat for storage
Complex Carbohydrates
• Broken down more slowly
▫ More fiber
 Broken down slowly = fuller longer = longer satiated
• Majority of carbohydrates in the diet should be
complex
Complex Carbohydrates
• Examples:
▫ 1 slice whole-grain bread
▫ 1 cup whole grain cereal
▫ ½ cup cooked pasta or rice
Carbohydrate Tips
• They are not “bad”
▫ In fact, about 50% of calories in your diet should
come from carbs
• Make sure to choose whole grain products
• Limit refined sugars found in soft drinks, candy,
processed foods
Protein
• Purpose:
▫ Promotes muscle and connective tissue growth;
▫ Formation of antibodies to strengthen immune system
▫ Foundation of hormones, enzymes, and blood cells
• Found in:
▫
▫
▫
▫
▫
▫
meats, poultry, and fish
beans and peas
tofu
eggs
nuts and seeds
milk & dairy products
Protein Tips
• Choose leaner meats
▫ Substitute ground turkey for beef
• Get hooked on fish! Eat fish twice a week for a
great source of protein!
• Include protein at every meal to curb feelings of
hunger
Fat—I can actually eat fat?
• 20-30% of calories
• Purpose:
▫ Essential for absorption of some vitamins
▫ Protects body organs
• Types
▫ Saturated
▫ Unsaturated
Saturated Fats
• The “bad” fat
• Solid at room temperature
▫ White, visible fat found in meats
▫ Dairy products




Whole milk
Butter
Cream
Hard cheeses
▫ Coconut and palm oils
Unsaturated fats
• The “good” fat
• Liquid at room temperature
▫ Examples:




Olive and canola oil
Nuts/nut butters
Fish oils
Avocado
Fat Tips
• Choose olive oil when cooking versus butter
• Choose low-fat or fat-free alternatives
• Avoid fried foods and bake or grill instead
• Substitute applesauce or plain yogurt for oil
when baking
Beverages
• Don’t forget about liquid calories!
• Beware of beverages with added sugars
▫ Gatorade, energy drinks, soda, mixed drinks,
sweetened coffees, even juices and vitamin waters
• Interesting fact according to the CDC:
▫ Over half of Americans consume sugary drinks
daily, particularly teens and young adults
Coke:
8 oz of coke = 27 g sugar = 100 calories
20 oz bottle= 65 g sugar = 240 calories
If you had 8 oz/day = 700 calories/week
10 week TFG course= 7,000 calories
To burn 100 calories:
-Walk up 33 flights of stairs
- Walk uphill for 15 minutes
- Power walk for 20 minutes
- Run 1 mile
Vitamin Water:
8 0z. = 13 g sugar = 50 calories
1 Bottle = 33 g sugar = 125 calories
1 Bottle day = 875 calories/week
10 week TFG program = 8,750 calories
Occasion
Morning
coffee shop
run
Lunchtime
combo meal
Afternoon
break
Instead of…
Medium café
latte with
whole milk
20-oz. cola
Sweetened
lemon iced
tea
Calories
Calories
180
Try…
Small café
latte with fatfree milk
Bottle of
water
Unsweetened
tea or water
0
124
Water with a
slice of lemon
or lime,
265
227
12 oz. cola
Dinnertime
Total
beverage
calories:
(USDA National Nutrient Database for
796
Standard Reference)
125
0
0
125
Beverages
• Choose water as much as possible, but if you
must…
▫ Try adding lemon to water
▫ Choose unsweetened tea or black coffee
So how many calories do I need?
Gender
Age
Sedentary
Moderately
Active
Active
Female
19-30
2,000
2,200
2,400
31-50
1,800
2,000
2,200
51+
1,600
1,800
2,000
19-30
2,400
2,600
2,900
31-5-
2,200
2,400
2,700
51+
2,000
2,200
2,500
Male
How many calories do I need?
• To burn 1 pound of fat you must burn 3,500
calories
• 1 pound a week = 500 calories a day burned
• 2 pounds a week = 1,000 calories a day burned
Keys to a Healthy Diet
• Variety
• Moderation
• Balance
Food Journal
• It is important to log your food
▫
▫
▫
▫
▫
▫
Write down food and beverages
Write the specific amount-cups, ounces, etc.
Calories, if possible
Don’t forget about condiments & sauces
Log mood—especially if you are an emotional eater
Candy, gum, etc.—anything you put in your mouth
• Other ways to keep up with it
▫ Phone apps
 Livestrong.com
Questions?
Next Session: Food groups; Portion sizes; Meal
planning; Reading food labels
Change of Plate?
Change of Plate
• Grains- 6 servings
▫ Make half your grains whole grains
 1 slice whole grain bread
 1 cup whole grain cereal
 ½ cup rice/oatmeal
• Vegetables- 2 ½ -3 servings
▫ Vary your veggies
 1 cup raw spinach
 ½ cup broccoli
 1 medium potato
Change of plate
• Fruit- 2 servings
▫ Focus on fruit
 ½ cup strawberries
 1 large banana
 ½ cup dried fruit
▫ Dairy- 3 servings
 Get your calcium-rich foods
 1 cup milk
 1 cup yogurt
 1 slice cheese
Change of plate
• Protein- 5 ½ - 6 ½ ounces
▫ Go lean with protein
 1 oz meat/ 1 slice turkey meat
 1 egg
 ¼ cup cooked beans
• Oils- 6 teaspoons
▫ Choose healthier unsaturated oils
 1 Tbsp. oil = 3 tsp.
 2 Tbsp. peanut butter = 4 tsp. oil
 2 Tbsp. Italian dressing = 2 tsp.