Nutrition 101

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Nutrition 101
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Do you know how to measure your meal?
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Have portion sizes changed over the years?
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3-inch diameter140 calories
??? calories
How many calories do you think are in today's
bagel? 350    250    150
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Today's 6-inch bagel has 350 calories. This is
210 more calories than a 3-inch bagel 20 years
ago.
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Now guess how long you will have to rake leaves
in order to burn those extra calories? 1 hour
and 30 minutes 50 minutes 2 hours
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The correct answer is 50 minutes. If you rake
leaves for 50 minutes you will burn approximately
210 calories.
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??? calories
333 calories
A cheeseburger 20 years ago had 333 calories. How
many calories do you think are in today's
cheeseburger? 590    620    700
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Today's fast food cheeseburger has 590 calories.
This is 257 more calories than a portion 20
years ago.
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Now guess how long you will have to lift weights
in order to burn those extra calories? 1 hour
1 hour 30 minutes 30 minutes
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The correct answer is 1 hour and 30 minutes. If
you lift weights for 1 hour and 30 minutes, you
will burn approximately 257 calories.
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1 cup spaghetti with sauce and 3 small
meatballs500 calories
??? calories
A portion of spaghetti and meatballs 20 years ago
had 500 calories. How many calories do you think
are in today's portion of spaghetti and
meatballs? 1,025    600    800
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Today's portion of spaghetti and meatballs has
1,025 calories. This includes 2 cups of pasta
with sauce and 3 large meatballs. This is 525
more calories than a portion 20 years ago.
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Now guess how long you will need to clean house
in order to burn those extra calories? 1 hour
and 25 minutes 2 hours and 35 minutes 2 hours

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If you houseclean for 2 hours and 35 minutes you
will burn approximately 525 calories.
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6.5 ounces 85 calories
??? calories
A 6.5-ounce portion of soda had 85 calories. How
many calories do you think are in today's
portion? 250    300    200
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A 20-ounce soda has 250 calories. This is 165
more calories than a portion 20 years ago.
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Now guess how long you will have to work in a
garden in order to burn those extra calories? 1
hour 30 minutes 35 minutes 50 minutes
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The correct answer is 35 minutes. If you work in
the garden for 35 minutes, you will burn
approximately 165 calories.
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320 calories
??? calories
A turkey sandwich 20 years ago had 320 calories.
How many calories do you think are in today's
portion? 820    510    630
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Today's 10-inch turkey sandwich has 820 calories.
This is 500 calories more than a portion 20
years ago.
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Now guess how long you will have to ride a bike
in order to burn those extra calories? 45
minutes 1 hour and 25 minutes 2 hours 15
minutes
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The correct answer is 1 hour and 25 minutes. If
you ride a bike for 1 hour and 25 minutes, you
will burn approximately 500 calories.
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2.4 ounces 210 calories
??? calories
2.4 ounces of French fries of 20 years ago had
210 calories. How many calories do you think are
in today's portion? 610    590    650
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Today's 6.9-ounce portion of French fries has 610
calories. This is 400 more calories than a 2.4 oz
portion 20 years ago.
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Now guess how long you will have to walk
leisurely in order to burn those extra
calories? 3 hours 1 hour 10 minutes 2 hours
20 minutes
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The correct answer is 1 hours and 10 minutes. If
you walk leisurely for 1 hour and 10 minutes, you
will burn approximately 400 calories.
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Are sodas bad for you?
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No. In moderation soft drinks can be included in
an overall well balanced diet.
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However.

• Carbonated soft drinks can add unwanted
  SUGAR,CALORIES, AND CAFFEINE to your diet. They
  often replace healthier alternative beverages
  choices that provide needed nutrients.
• Because the major ingredients in sodas are
  carbonated water and syrup, they are, for the
  most part, nutritionally empty foods.

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Teenage boys have virtually tripled their soda
consumption in the last 20 years
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Milk consumption has dropped 40 in the last 20
years
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Carbonated drinks like sodas are the 1 source
of refined sugar in our diets.
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Water
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Fast Facts on Water

• Next to Oxygen, water is your bodys most
  important nutrient.
• Water ranks as the single most abundant substance
  in the human body.
• Up to 60 of your body is water. Your brain is
  75 water blood is 82 and lungs are nearly 90
  water.

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Fast Facts on Water

• Water plays a vital role in regulating your body
  temperature at a perfect 98.6 degrees, delivering
  nutrients and oxygen to cells, removing waste,
  cushioning joints and protecting organs and
  tissues.

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Fast Facts on Water

• Although a person can live without food for
  several days, a person can live without water for
  just a few days.
• At normal activity levels, you lose 2-3 cups of
  water in perspiration. But during and hour of
  vigorous exercise, you sweat out approximately a
  quart of water.

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Fast Facts on Milk

• Calcium is one of the nutrients most likely to be
  lacking in the American diet.
• The calcium found in milk helps build and
  maintain strong bones and teeth.
• This mineral also plays an important role in
  nerve function, muscle contraction and blood
  clotting.

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Fast Facts on Milk

• The vitamin D found in milk helps promote the
  absorption of calcium and enhances bone
  mineralization.
• Milk is one of the few dietary sources of vitamin
  D. Each 8-ounce serving of milk provides about
  25 of the Daily Value.

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Fast Facts on Milk

• Nearly 9 out of 10 teenage girls fail to get
  enough calcium in their diets and almost 7 out of
  10 teenage boys don't meet daily calcium
  recommendations.
• Teenagers need 1,300 mg of calcium per day, or
  the equivalent of at least four 8-ounce glasses
  of milk.

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Fast Facts on Milk

• Lowfat and fat free milk have the same nutrients
  as whole milk with little or no fat.
• The American Heart Association endorses fat free
  and lowfat milk to reduce fat in your diet, but
  still get nutrients you need every day.

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Fast Facts on Milk

• Drinking milk now helps prevent osteoporosis when
  you get older. Milk helps build strong bones
  because it's rich in calcium and vitamin D, which
  can double the amount of calcium absorbed by your
  body.

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Breakfast
What is the most important meal of the day?
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Why should you eat breakfast?
Teens who eat breakfast do better in school, are
more likely to participate in physical
activities, and tend to eat healthier overall.
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Breakfast Ideas

• eggs
• French toast, waffles, or pancakes (try wheat or
  whole-grain varieties)
• cold cereal and milk
• hot cereal, such as oatmeal or cream of wheat
  (try some dried fruit or nuts on top)
• whole-grain toast, bagel, or English muffin with
  cheese
• yogurt with fruit or nuts
• fruit smoothie, such as a strawberry smoothie

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Why should you eat breakfast?

• Teens who don't eat breakfast are less able to
  learn at school, get less iron (an important
  nutrient) in their diets, and are more likely to
  have a higher body mass index (BMI), which is a
  sign they may be overweight.

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What do you eat at fast food restaurants?
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5 Tips for Healthy Diet

• Eat a healthy breakfast
• Limit soda consumption
• Drink more water milk
• Watch portion sizes
• Limit Fatty fast food
• Eat more fruits and vegetables