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EatThis,NotThat
Findouthowli2lechangesinyourdietcanssaveyoulotsoffatsand
calories.
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WhyI’mheretonight
• We’veforgo2enthebasics• Nooneunderstandsthelingo– Itshardtofollowatheadviseofexperts,whenyoudon’tknowwhattheyaretalkingabout
• Obesityisaseriousproblem
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WhyisAmericaoverweight?
• 66%ofAmericansareoverweight,expectedtogrow87%in2030
• Meneat7%andwomeneat18%(about355)morecaloriesthantheydidin1971
• Kidseatabout150morecaloriesperday
• Thataddsupto1lb/11daysor33lbs/yr
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WhyovereaUngistooeasy• WeaddedextracaloriestotradiUonalfoods
– 1970’sbeganaddingHFCStoreplacesugar– Average82gofaddedsugar/dayor317emptycalories
• Weloveagooddeal– Supersizingadds73%morecaloriesforonly17%morecost
• Weeatfoodsourbodiesaren’tsupposedtoeat– Wefryourfoodsintransfats.Thisallowsustocookmuchmorefood,withoutchangingtheoilorsmokingupafactory.
– TransfatsraiseourLDL,lowersourHDLandincreasesourriskforobesityandheartdisease
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WhyovereaUngistooeasy
• Terminologyismisleading– Beinga“sourceof….”meansthatthereis10‐17%ofyourdaily
requirementin1serving
– Lightlysweetenedhasnosetstandard• Thereisasmuchsugarin1cupofKellogg'sSmartStartasthereisinaservingoforeos
– Reducedfatonlymeansa25%reducUon,usuallyaddsugarandsaltinitsplace
– Reducedsodiummeansa25%reducUon,regardlessoftheiniUallevel,Low=140mg/serving
– “Natural”hasnoUSDAdefiniUon– TransFat‐freemeanslessthan.49g/serving
• AHArecommendsnomorethan2g/day
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“False”adverUsing
• RestaurantsMislead
– RubyTuesday• TheVeggieburgerhasalmost1000calories,53goffatand95gofcarbs
– Applebees• WeightWatchersfoodfrom8differentrestaurantsanalyzedbyindependentlabsfounduptodoublethecaloriesand8xthefatlistedonthemenu
– Sbarro• WebsitenutriUonfactshasbeen“underconstrucUon”fortwoyears
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“False”AdverUsing
SitDownvs.FastFood– Averageentrée
• Sit:867calories• Fast:522calories
Iffoodisviewedas“healthy,”youwilltendtoorder131%morecaloriesinsidesthanifyouviewthefoodas“bad”
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SmartSwaps
• ChooseaBigMacinsteadofaWhopperandsave230caloriesand19goffat
• SubwaydoublemeatRoastbeefsubinsteadofaQuiznosPrimeRibsubandsave620caloriesand56goffat!
• DQbananasplitinsteadofaBaskin‐Robbinsbananasplitandsave1010caloriesand34goffat
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Now,letsmakethingseasy!
TheBasics
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Twowaystothinkaboutthings
• FoodPyramid• NutrientGroups
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FoodPyramidGuidelines• Grains
– Men4oz/day
– Women3oz/day
• Vegetables– Men3cups/day
– Women2.5cups/day
• Fruit
– Men19andon,2cups/day
– Womenupto302cups/day,aperthat1.5cups/day
• Meat
– Men6.5oz/day
– Women5.5oz/day
• Milk
– Menandwomen3cups/day
• Oils
– Men6‐7tsp/day– Women5‐6tsp/day
• DiscreUonaryCalorie
– From100‐300/day
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NutrientGuidelines
• Carbs– 250g/day– 40gsugar/day
• LipidsAKAFats– 65g/day
• Proteins– 50g/day
• Vitamins– Varies
• Minerals– Varies
• Water– ½bodyweightinounces
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DailyRequirements
• Overthenextfewslideswewillcomparenutrientlevelsinmanydifferentfoods.Thefollowingareguidelinesfordailyintake.– Calories1200‐2500– Fat65g/day– Sodium1500‐2400mg/day– orSugar40g/day
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DailyCalorieRequirement
StartbycalculaUngyourbasalmetabolicrate
Women655+(4.35xweight)+(4.7xheightin)‐(4.7xage)Men66+(6.23xweight)+(12.7xheightin)‐(6.8xage)
ThenmulUplyBMRbyacUvitylevelandaddtoBMRtofindyourmaintenancecalorienumberSedentary=BMRx1.2LightlyAcUve=BMRx1.375
ModeratelyacUveBMRx1.55Keepinmind3500cals/lboffat
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Whysodiumma2ers
• Need1500mg‐2400mg/day• Increasedsodium=increasedwaterretenUonandincreasedbloodpressure=heartworkinghardertopumpblood=aUredheart.
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Nowontotheni2ygri2y
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TwentyWorstFoodsinAmerica
• Chili’sPepperPalsChickenCrispers
• Stouffer’sChickenPotPie– 1160cals,66gfat,1780mgsodium
• BlimpieSpecialVegetarian
• OutbackRibEye• McDonald’sDeluxeBreakfast
• P.F.Chang’sComboLoMein
• BobEvansCarmelBananaPecanHotcakes
• DQChickenStripBasket– 1640Cals,74gfat,3690mgsodium
• QuiznosTunaMelt• MacaroniGrillSpaghesandMeatballs
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TwentyWorstFoodsinAmerica• OutbackBloomingBurger
• ColdStonePB&CShake• CAPizzaKitchenThaiCrunchSalad– 2115Cals,
• MacaroniGrillParmesan‐CrustedSole
• Chili’sBaconChickenRanchQuesadilla– 2280Cals,142gfat,50gsatfat,5900mgsodium
• UnoChicagoDeepDishPizza– 2310cals,165gfat
• UnoChicagoPizzaSkins• OntheBorderFishTacos
• CosiDoubleTroubleBrownieSundae
• OutbackBabyBackRibs(fullrack)– 2580cals
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Applebee’sNotThat
• ChickenFajitaRollup– 1050Cals
• FiestaLimeChicken– 1210Cals
• ChickenBroccoliPastaAlfredoBowl– 1330Cals
• CrispyChickenOrangeBowl– 1880Cals=15scoopsofchocolateicecream
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Applebee’sEatThis
• ItalianChickenPortobelloSandwich– 360Cals
• GarlicHerbChicken– 370Cals
• HouseSirloin(9oz)– 310Cals
• Swapthepotatoforseasonalvegetablesandsave300calories.
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Arby’sNotthat
• MarketFreshRoastTurkeyandSwiss– 710Cals,30gfat,1680mgsodium
• RoastHamandSwiss– 691Cals,31gfat,1952mgsodium
• ChoppedCrispyChickenSalad– 620Cals,43gfat,1250mgsodium
• CurlyFries – 360Cals,21gfat,840mgsodium
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Arby’sEatThis
• Arby’sMelt– 298Cals,12gfat,922mgsodium
• RoastChickenFilletSandwich– 383Cals,16gfat,921mgsodium
• ChoppedTurkeyClubSalad– 410Cals,28gfat,1041mgsodium
• PotatoCakes– 250Cals,18gfat,390mgsodium
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DairyQueenNotThat
• ChickenStripBasket– 1360Cals,63gfat,2910mgsodium
• UlUmateHashBrowns– 750Cals,36gfat,1580mgsodium
• GrilledFlameThrowerChickenSandwich– 630Cals,49gfat,1470mgsodium
• ChocolateChipCookieDoughBlizzard‐Small– 710Cals,27gfat,76gsugar
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DairyQueenEatThis
• ChiliCheeseDog– 430Cals,22gfat,1010mgsodium
• OriginalCheeseburger– 400Cals,18gfat,920mgsodium
• HotFudgeSundae– 300Cals,10gfat,37gsugar
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LongJohnSilver’sNotThat
3.6gtransfatinanaveragefishsandwich/filet
Crumbleshave170calsand4goftransfatperserving• PopcornShrimp
– 270Cals,16gfat,570mgsodium• BreadedClamStrips
– 320Cals,19gfat,1190mgsodium
• AlaskanFlounder– 250Cals,11gfat,910mgsodium
• ColeSlaw– 200Cals,15gfat,340mgsodium
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LongJohnSilver’sEatThis
• ShrimpScampi– 110Cals,5gfat,610mgsodium
• GrilledSalmon– 150Cals,5gfat,440mgsodium
• LobsterStuffedCrabCake– 170Cals,9gfat,390mgsodium
• CornCobbe2e– 90Cals,3gfat,0mgsodium
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TacoBellNotThat
• Thechipotlesteaktacosalad=960calsorthesameas6frescocrunchytacos
• GrilledStupBurrito – 640Cals,23gfat,2160mgsodium
• FiestaTacoSalad– 820Cals,43gfat,1740mgsodium
• SteakQuesadilla– 520Cals,11gfat,930mgsodium
• CheesyFiestaPotatoes– 270Cals,6gfat,670mgsodium
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TacoBellEatThis
• FrescoRancheroSopTaco– 340Cals,8gfat,1460mgsodium
• FrescoFiestaChickenBurrito– 340Cals,8gfat,1240mgsodium
• SteakTaquitos– 310Cals,11gfat,930mgsodium
• Pintosn’Cheese– 160Cals,6gfat,670mgsodium
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McDonald’sNotThat
• ChickenSelectsStrips– 860Cals,22gfat,2000mgsodium
• CrispyChickenClassicSandwich– 530Cals,20gfat,1150mgsodium
• McSkilletBurritowithSausage– 610Cals,17gfat,1030mgsodium
• SouthernStyleCrispyChickenSandwich– 400Cals,36gfat,1390mgsodium
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McDonald’sEatThis
• BigN’Tasty– 460Cals,25gfat,720mgsodium
• Filet‐O‐Fish– 380Cals,18gfat,640mgsodium
• ChickenHoneyMustardSnackWrap– 260Cals,9gfat,800mgsodium
• SausagePa2ywithscrambledEggs– 340Cals,26gfat,520mgsodium
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SubwayNotThat
• ColdCutCombo– 530Cals,29gfat,1670mgsodium
• TunaSandwich– 540Cals,30gfat,1070mgsodium
• MeatballMarinara– 630Cals,27gfat,1785mgsodium
• WildRiceChickenSoup– 230Cals,11gfat,900mgsodium
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SubwayEatThis
• TurkeyandHamSandwich– 305Cals,5gfat,1395mgsodium
• BLT– 360Cals,13gfat,990mgsodium
• SteakandCheese– 390Cals,10gfat,1370mgsodium
• Ifyou’rereallyhungry…12”RoastBeef– 580Cals,12gfat,922mgsodium
• Cheese=Swiss
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Wendy’sNotThat
• Doublewitheverything– 700Cals,40gfat,1440mgsodium
• ChickenBLTSalad– 790Cals,54gfat,1735mgsodium
• ChickenClubSandwich– 550Cals,26gfat,1290mgsodium
• CoffeeTwistedFrosty– 550Cals,21gfat,68gofsugar
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Wendy’sEatThis• DoubleStack– 550Cals,24gfat,1640mgsodium
• SpicyChickenFilletSandwich– 440Cals,16gfat,
• MandarinChickenSalad– 420Cals,15gfat,1180mgsodium
• UlUmateChickenGrilledSalad– 320Cals,7gfat,950mgsodium
• ChocolateFrosty– 320Cals,8gfat,41gsugar
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Forthoseofuswhoeatin
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Yourgrocersshelves
• TurkeyBacon– HasalmostasmanyaddiUvesthanpork,hasmoresaltthatporkbaconanddependingontheslice,hasmorecalories/piecethanregular
• Yogurt– PackedwithHFCS=lotsofcarbs!
• 100%juices– Openamixofjuices,notjusttheadverUsedjuice
• ReducedFatPB– Hashalfthefat,butgoodfatsreplacedwithacarbfillerandalmostdoublethesugarbutonlysaves10cals
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HowtoShop
• Stayawayfromthecenterofthestore• Avertyoureyes• Getbacktonature• Eatmorefood,butfeweringredients
• Watchwho’sfirst
• Eliminatethequicktrips
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FoodPyramidSwaps
• Fatsandoils(usesparingly)– Eathealthyfats:oliveoil,canolaoil,monounsaturatedfatsfromnuts,avocado,andsalmon
– Notunhealthysaturatedortransfats:sUckmargarine,lard,palmoil,oranythingthat’s“parUallyhydrogenated”
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FoodPyramidSwaps• Dairy(2‐3servings/day)– Eat2%milk,co2agecheese,stringcheese,plainyogurt(addfruitathome)
– Notchocolatemilk,icecream,processedcheeses,cheesedips,yogurtwithfruitonthebo2om
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FoodPyramidSwaps
• Meat,Poultry,Fish,Eggs,andBeans(2‐3servings/day)– Eatchickenbreasts,sirloinsteak,porkloin,scrambled/poachedeggs,blackbeans,almonds,unsweetenedpeanutbu2er
– Notchickenfingers,crispychickensandwich,cheeseburgers,striporribeyesteaks,peanutbu2erwithaddedsugar
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FoodPyramidSwaps
• Vegetables(5servings/day)– Eatspinach,broccoli,salad,mushrooms,peppers,onions,carrots,tomatosauce
– Notpotatochips,fries,onionrings,moredressingthatvegetables
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FoodPyramidSwaps
• Fruit(3cups/day)– Eatapples,pears,berries,grapes,peaches,plums,apricots,100%fruitjuices(notfromconcentrate)
– Notmorethanafewtbspofdriedfruiteachday,smoothies,frozenyogurt
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FoodPyramidSwaps• Grains(6servings/day)– Eatbrownrice,wholegrainbreads,quinoa,wholegrainpastas,oatmeal
– Notwhiterice,pasta,muffins,torUllas,pancakes,waffles,sweetenedcereals
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Eatthis….
Foodsthathealandhelp
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Whenyouarestressed
• FriedEggs‐ACEinhibitoryproteins• Wine‐dilatesbloodvessels
• Gum‐lowersperceivedstress
• NotCoffee
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Whenyouarefeelingdown
• DarkChocolate‐boostsserotoninlevels
• Garlic‐increasesreleaseofserotonin
• Salmon‐omega3’sbolstermoodhormones
• Notwhitechocolate‐mostlyfatandsugar
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Toboostyourmetabolism
• Chilepeppers‐literallyheatsyouup• Yogurt‐probioUcsspeedfatdigesUon• Coffee‐caffeinesUmulatestheCNS
• Don’teatnothing
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Whenyouneedanenergyboost
• Barley‐levelsoutbloodsugar• Kidneybeans‐greatBvitaminsources
• Grilledchickenbreasts‐proteinincreasesmetabolism
• Clams‐stockthebodywithmagnesium
• NotBagels‐increasetryptophanlevels
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Whenyouaresick
• Honey‐coughsuppressant• Olives‐reduceinflammaUon
• Kiwis‐highinVitC
• Notcaffeinatedbeverages‐sleephelpsyoutohealandrepairfaster
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Formemoryandbrainpower
• Garlic‐increasesserotoninlevels• Bananas‐anUoxidantsprotectagainstAlzheimer's
• Steak‐B12protectsagainstbrainloss• Carrots‐delayscogniUveaging,anUoxidant
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Source
• Eatthis,NotThatbyDavidZinczenko
• Canbefoundinbookstoreseverywhere
• Costabout$12‐$20