Nutrition 101 With A Little Science Hartung A

Nutrition 101: With A Little Science &Hartung A Lot. RDN of Fun! Laura

What the heck? • Confused about all the nutrition claims in the grocery store? What does all that info on a food label really mean? • Can you ever dine out and still be healthy? • This interactive nutrition presentation will get you in the NUTRITION KNOW HOW for life long health and wellness! • Add life to your years and make it a delicious and nutritious process!

What’s going on in America? • We now consume 22 teaspoons (88 grams) of added sugar per day and some kids are getting over 100 grams of added sugar per day! • We are eating three times as much cheese since 1970 & it is the #1 source of saturated fat consumed. • Portions, in general, have tripled since the 70’s • We spend billions of dollars treating preventable diseases. Heart disease still # killer! • Over 60% of the average American diet (among Americans of all ages) is comprised refined grains, added fats, oils & sugar. • We are consuming 300 more calories of processed than we did 30 years ago!

America: Ever-Expanding • 2/3 of U. S. adults are overweight or obese • 17% of children are obese – 1 in 3 will develop Type II Diabetes as a consequence • Being overweight or obese increases risk of chronic diseases including Heart Disease, Cancer, Type II Diabetes, and Hypertension • Less than half of U. S. adults meet Physical Activity Guidelines • 23% of U. S. adults are sedentary!

Sugar SHOCKERS!! • Vitamin Water, 32 g sugar, 8 tsp • Gatorade, 52 g sugar, 13 tsp • Coke, 65 g sugar, 16 tsp • Red Bull, 39 g sugar, 10 tsp

Supermarket Savvy! • Often the food industry uses (sometimes subtle) tricks to make a sale. • Selling is its job, after all! • Watch out for the gimmicks! • It’s easy to make mistakes when it comes to food buying!

Beware of fancy labeling!

Supermarket gimmicks • If it doesn’t have the Whole Grain stamp, be weary; multi-grain, whole wheat v. 100% whole wheat or 100% whole grain

Would you say: Confusing? ! • Do you get confused every time you walk up and down the grocery store aisles and see the terms all natural, low fat, fat free, light, low calorie, lean and reduced fat? • Should we go all organic? • What are GMOs? • “What the heck I’m I gonna eat? !”

Organic Junk Food! • Cookies are made with sugar and butter, two high-calorie foods, organic or not, they contribute to the healthcare crisis of an alarming increasing obesity rate! • Marketing to make people think unhealthy foods are healthy should not be acceptable! • All foods fit can into a healthy diet, but a cookie is a cookie, any way you farm it!

Buy Local & Eat More Produce! • The benefits of a diet high in fruits and veggies far out way concern of production systems. • If you care about the land, buy organic. But if your main concern is yourself and health, make half of your diet from fruits and vegetables and save money! • Buy local produce & eggs! • Buy organic dairy and lean proteins! • Eat fatty fish at least 2 X per week! • Go for 9 -13 servings of fruits and veggies per day!

The Food Label N E W C U R R E N T

The Food Label: Proposed Changes Emphasizes servings per container, calories, and % daily value Update serving size requirements to reflect amounts that people currently eat “Calories from Fat” removed Revise daily values for nutrients such as sodium, fiber, and Vitamin D Require reporting of Potassium and Vitamin D; no longer require Vitamins A and C Require reporting of added sugars Present “dual column” (per serving and per package) information for items that contain many servings

The Food Label: Serving Sizes • Serving sizes have changed since the food label debuted 20 years ago. • New serving sizes will reflect what people actually tend to consume in one sitting. • People often eat or drink an entire package or container of food with no regard to the number of servings it contains. Soda, ice cream, chips, pizza. • The new food label will consider varying size packages as one portion.

Fat free, low-fat, sugar free junk food “Healthy” brands

Dining Out with A Difference! • Restaurants have zeroed in on the flavors & textures humans crave – – CREAMY CRISPY SALT SWEET • Restaurants cranked up levels of FATS, SUGAR & SODIUM in almost everything, while MEGASIZING portions! • People who eat breakfast or dinner at restaurants approximately double their risk of becoming obese!

PORTION DISTORTION! Restaurants hardly ever provide you with a single portion of food (never mind supersizing!)

Fat is not a moral problem. It is an oral problem! • Outback Blooming Onion (1/4) = 787 calories, 70 g fat & 1261 mg sodium! • California Pizza Kitchen’s Pesto Crème Penne: 1, 350 calories 49 g sat fat and 1, 920 mg sodium • The Cheesecake Factory Pasta Carbonara: 2, 134 calories & 85 g sat fat! • P. F. Chang’s Double Pan Fried Noodles Combo: 1820 calories! • California Pizza Kitchen’s Tostado Pizza with steak: 1679 calories, 32 g sat fat and 3, 300 mg of sodium! • The Cheesecake Factory Chocolate Tower Truffle Cake: 1670 calories and 48 g of sat fat! • CALORIES COUNT!

Avoid Portion Distortion! • Order a half portion if possible • Split a meal with someone else • Order off of the kids menu • Order an appetizer as your main course • Ask for half to go and enjoy tomorrow!

Choose Your Calories! • Bread basket? • None of them? • Appetizer? • Rule of Two! • Drink? • Split dessert! • Dessert? • All of them? • Watch liquid calories!

Choose Your Calories! • Don’t arrive hungry! • Start with a salad so you aren’t tempted to eat your multi-portion dinner • Put your fork down between bites • Always ask for sauces and dressings on the side! • Avoid: Fried, creamed, au gratin, crisp • Eat: broiled, grilled, baked, steamed • ASK to have it made the way you want to eat it!

Dine out with a difference Fast Food Healthy Menu Campaigns and menus that list calories:

Here’s A Little Perspective! • One Mc. Donald's Big Mac contains 540 calories, 29 grams of fat, and more than 40 grams of highly-processed, blood-sugar-spiking carbohydrates. • Panera’s Cinnamon Crunch Bagel with 1 oz plain cream cheese: 520 calories, 15 grams of fat and 82 grams of processed carbohydrates! • At the same rate, here a few alternative food choices and amounts that will land you at the same 500 plus calories: 140 medium strawberries 5 medium bananas 1 QUART of plain Greek yogurt 14 oz of grilled chicken breast 17 cups of broccoli 6 and 1/2 cups of blueberries

Better yet, go ahead and eat ALL of this in one sitting: • Better yet, go ahead and eat ALL of this in one sitting: 4 oz of grilled chicken (120 cals) 3 cups of broccoli (90 cals) 1 medium banana (100 cals) 8 oz of plain Greek yogurt (130 cals) 10 medium strawberries (40 cals) 1/2 cup of blueberries (40 cals) • So basically, you have an OVERFLOWING plate of chicken and veggies and then a HUGE dessert of yogurt and fruit. • That's a massive quantity of food right there. In fact, most people wouldn't even be able to finish it.

Take Home Message: Eat more veggies & whole foods! • Simply put, you don't have to starve yourself (at all) to lose weight, shed those stubborn pounds, and/or be healthy! • You just need to learn how to choose the right foods, and then eat your heart out.

References • Center for the Science in the Public Interest Newletters, 2013. • http: //med. stanford. edu/ism/2012/september/organic. html# • Physical Inactivity Rankings: United States. Am Health Rank. 2013. Available at: http: //www. americashealthrankings. org/all/sedentary. Accessed March 30, 2014. • CDC - Facts - Data - Physical Activity - DNPAO. Available at: http: //www. cdc. gov/physicalactivity/data/facts. html. Accessed March 30, 2014. • The Healthiest (and Scariest!) Menu Items at Qdoba | Healthy Eating | Washingtonian. Available at: http: //www. washingtonian. com/blogs/wellbeing/healthy-eating/the-healthiest -and-scariest-menu-items-at-qdoba. php. Accessed March 30, 2014.