Making better choices, one step at a time.

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• Making better choices, one step at a time.

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EAT THIS, NOT THAT

• A series of books by the editors of Mens Health
  Magazine (restaurants, supermarket, kids)
• Meant to be a least harm method of progress
• Highlights the good, bad, and the ugly in our
  current food culture.

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EAT THIS, NOT THATDisclaimer!!

• I was raised in a small Central Valley town where
  fast food was on the menu EVERY day!
• I went to culinary school folks. I LOVE FOOD!
• Im a firm believer in balance and moderation.
• Change doesnt happen overnight, but education is
  the key to empowering ourselves to change

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What are your priorities?

• Money
• Flavors
• Eating out
• Your health
• Your childrens health
• Organic
• Local, Sustainable
• Weight-loss

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USDA Recommendations

• What is a "Healthy Diet"?The Dietary Guidelines
  describe a healthy diet as one that
• Emphasizes fruits, vegetables, whole grains, and
  fat-free or low-fat milk and milk products
• Includes lean meats, poultry, fish, beans, eggs,
  and nuts and
• Is low in saturated fats, trans fats,
  cholesterol, salt (sodium), and added sugars.

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USDA Recommendations

• For a healthy diet, the average American should
  consume no more than
• 2,000-2,500 calories a day
• 271g carbohydrates per day
• 65g total fats per day, including saturated fats
  (no more than 17g)
• 2,300mg sodium a day (1 tsp)
• 32g added sugars per day (8 tsp)

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Bad Fats
These fats increase the risk of heart disease and
raise cholesterol and weight
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Healthy Fats
Choose these instead to lower your risk of heart
disease and cholesterol levels
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Beware of Marketing
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Baskin Robbins Health Bar Shake

• Youll go wild with this blend of Heath and
  Jamoca ice creams, layered with chopped Heath
  Bar pieces and caramel, topped with whipped cream
  and more Heath Bar pieces.

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The Most Unhealthy Drink on Earth

• Calories 1,420
• Total Fat 67g (103 daily value)
• Saturated Fat 40g (200 daily value)
• Cholesterol 180g (60 daily value)
• Sugar 162g
• Additional preservatives, emulsifiers, and
  artificial colors and flavors

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Outback Steakhouse Aussie Cheese Fries with Ranch
Dressing

• Aussie Fries topped with melted Monterey
  Jack, Cheddar, bits of fresh chopped bacon and
  served with a spicy ranch dressing.

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The Worst Food In America

• 2,900 Calories
• 182g fat
• 240g carbs

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Worst Burger
Worst Sweet Indulgence

• Carls Jr Double Six Dollar Burger
• 1,520 calories
• 111g fat
• (The Low Carb Burger has just 490 calories.)

Cinnabon Classic Cinnamon Roll 813 calories 32g
fat (5 trans fat) 117g carbs A Whopper has 150
fewer calories and 13g more protein!
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Worst Coffee
Worst Sandwich

• Starbucks Venti Strawberries Crème Frappucino
• 750 calories
• 120g sugar (more than 3 cans of soda)

Quiznos Large Chicken Carbonara Sandwich 1,510
calories 82g fat 106g carbs 3,750mg sodium
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Worst Fast Food Chicken Meal
Better Alternative

• McDonalds Chicken Selects Premium Breast Strips
  with Ranch Sauce
• 830 calories
• 55g fat
• 48g carbs
• (Add fries and a soda1,710 cal)

20 Piece Chicken McNuggets with BBQ Sauce It
will save you 530 calories!
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Worst Drink
Better Alternative

• Jamba Juice Chocolate Mood Power Smoothie
• 900 calories
• 10g fat
• 183g carbs
• 166g sugar ( 2 pints Ben Jerrys Butter Pecan
  Ice Cream)

Jamba Juices All Fruit Smoothies They have no
added sugar. Always get the small 16oz size!
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Worst Crunchy Snack
Better Alternative

• Gardettos Special Request Roasted Garlic Rye
  Chips
• 160 calories
• 10g fat (2g sat. fat, 2.5g trans)
• 40mg sodium
• Fat equivalent3 strips bacon

Snyders Sourdough Nibblers (16 pieces) 120
Calories 0g fat 100mg sodium
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Worst Cocktail
Better Alternative

• Margarita
• 500 calories
• 32g carbs
• Pre-made margarita mix is almost all
  high-fructose corn syrup
• Also avoid Rum Coke!

Bloody Mary 140 Calories 8g carbs 150mg
sodium Lots of Vitamin C and A Screwdrivers are
pretty good too!
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Worst Candy
Better Alternative

• Twix
• 280 calories
• 27g sugar
• 14g fat (11g saturated)
• Fat equivalent11 strips bacon

100 Grand 190 Calories 22g sugar 8g fat (5
saturated)
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Worst Healthy Snack
Better Alternative

• Pop Tarts Whole Grain Brown Sugar Cinnamon (2
  pastries)
• 400 calories
• 14g fat (4g saturated)
• 28g sugar
• It may have whole grains, but it has as much
  sugar as a Snickers

Sun-Maid Raisin English Muffins with Cinnamon (1
muffin) 170 calories 0.5g fat (1g saturated) 13g
sugar 2g fiber
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Worst Cereal
Better Alternative

• Quaker 100 Natural Granola, Oats, Honey
  Raisins
• 420 calories
• 12g fat (7g saturated)
• 30g sugar
• More sugar than Cocoa Pebbles!
• Calorie equivalent 8 chicken wings!

Kashi Go Lean 140 calories 1g fat (0
saturated) 10g fiber 6g sugar 13g protein
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You Guess!
One Hostess Cupcake or One Hostess Suzy Qs
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You Guess!
10 Original Triscuits or 10 Nabisco Wheat Thins
Reduced Fat
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You Guess!
1 Slice Red Baron Classic Crust Supreme or 2
slices Wolfgang Puck Four Cheese Tomato Pesto
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Eat This, Not That!

• Lets visit
• www.menshealth.com/eatthis
• For more examples

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5 Hidden Dangers for Kids

• CEREAL Sugary cereals are essentially cookies.
  Trix and Lucky Charms have more sugar than ice
  cream bars. Watch for serving sizes when checking
  nutritional facts

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5 Hidden Dangers for Kids

• JUICE Individually packed juices like Capri Sun
  and Sunny Delight are sugar water with token
  amounts of juice. Some have as much sugar as
  soda. Watch out for apple and grape juice (even
  100 juice) which has lots of natural sugars.
  Orange and Cranberry are better.

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5 Hidden Dangers for Kids

• LUNCH SNACKS Fruit snacks might as well be
  called gummy bears! With lots of high fructose
  corn syrup and preservatives, theyre a small
  step up from candy. Instead, send them off with
  string cheese, almonds, or PB and crackers

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5 Hidden Dangers for Kids

• BREAD White bread, specifically, has loads of
  refined white flour and high-fructose corn syrup.
  Make sure to use whole grain breads with at least
  3g of fiber.

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5 Hidden Dangers for Kids

• VEGETABLES Not the veggies, but the toppings.
  When you let kids smother their veggies with
  cheese or ranch dressing, youre giving them tons
  of saturated fats and teaching them that veggies
  are not good on their own. Try steaming,
  roasting, or sauteeing when possible

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The Good News!

• The Cancer Killer ROMAINE
• The Bone Builder ARUGULA
• The Pipe Protector WATERCRESS
• The Heart Healer ENDIVE
• The Brain Booster MUSTARD GREENS
• The Anti-Aging Agent BOK CHOY
• The Sight Sharpener SPINACH

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The Good News!

• Best Colon Cancer Guard Green/White Tea
• Best Blood Sugar Stabilizer Raspberries
• Best Skin Saver Carrots
• Best Breast Cancer Beater Whole Grain Cereal
• Best Bone Protector Shrimp
• Best Blood Sugar Reducer Baked Potatoes
• Best Anti-Aging Elixir Red Wine

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EAT THIS, NOT THATRules to Live By

• EAT WHOLE FOODS!
• An apple is better for you than 100 apple juice
  (more fiber)!
• If youre going to eat Mac Cheese, get
  something that uses real cheese or (better yet)
  make it yourself!
• Eat whole grains like whole wheat, quinoa, oats,
  buckwheat, corn, and rice.

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EAT THIS, NOT THATRules to Live By

• STAY AWAY FROM PROCESSED!
• Most fast food is highly processed!
• If you cant identify all the ingredients on the
  label, its probably processed.
• In the supermarket, try to get most of your foods
  on the perimeter. Thats usually where the dairy,
  meats, and produce are located.

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EAT THIS, NOT THATRules to Live By

• BE AWARE OF YOUR BODY!
• Counting calories and fat grams isnt for
  everyone, but you should know what youre putting
  in your body and keep track of it daily.
• Pay attention to your bodys reaction to foods.
  Does it give you energy and make you crash? Does
  it make you feel bloated and sluggish? Maybe its
  what you ate today!

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Thanks for Coming Everyone!

• Make Healthier Choices Whenever You Can!