Nutrition 101

1
Nutrition 101

• Portion Control

2
One and Done

• Measure all foods one time and take a mental
  picture.

3
Visualize

• Picture a familiar object that is relatively
  close in size to your food portion.
• 1 cup of cottage cheese 1 baseball
• 4 oz of grilled chicken 1 deck of cards
• ½ cup of peanuts 1 racquetball

4
Count on it

• Count loose foods and make the amount relative to
  the serving size on the package.
• Potato chips
• Nuts
• MMs

5
Make it last

• Cut cookies, cakes, and candies into small
  portions and eat them throughout the week.
• This will allow you to control your sweets and
  enjoy them longer.

6
Shop and Pack

• Shop at the grocery store and pack your lunch.
• One of the most important principles in
  controlling what you eat.

7
Dont be a Victim
We should have packed lunch like Bernie
We only have 20 minutes for lunchlets get a
Western Whopper
8
Get it on the side

• When eating out ask for foods that are high in
  fat or sugar to be placed on the side.
• Dressing
• Butter
• Sauce
• Oil

9
Drink more water

• In place of drinking large quantities of
  beverages that are high in sugar, drink water.
• Drink small amounts of fruit juices and sweetened
  iced tea.
• If you drink sodastop it. NOW

10
Food as Fuel not Fun

• If its not you best friends wedding or your
  Memorial Day family Bar-B-Q then dont eat like
  it.
• Throughout the week think of food as being your
  energy source ALONE like gasoline to your car.
• Eat as though you have to in order to survive.
• TASTE IS OUT NUTRITIONAL VALUE IS IN!
• Phillip Pirollo